SPRING 2016

N
WIN!

BU R
A LUXE
SPA BREAK
WoRTH
£1,500

A
F T! T
Terms & conditions apply

Stay stronger

S
for longer
F A
Switch on your
THE NUMBER oNE
HEALTH MUST Do

AGE PROOF
skinny genes YOUR SKIN
Lose 3lb a week Best buys to
soften those lines

Make good
habits stick
EAT BETTER
mINUtE SToP CRAVINGS
wORKOUt
Tone your tum, LESS
thighs & arms StRESS
mORE
Heal a LIvING
How to find
headache balance
No PILLS
REqUIRED
WELLBEING BE AUT y DIET fITNESS SELf H E A LT H

editoriAl direCtor
Sue James
editor
Carrie Taylor
CreAtiVe direCtor
David Dowding
Art editors
Glen Wilkins and Emma Price
desiGNers
Katie Archer and Chris McPhail
PiCtUre editors
Sharon Mears and Joanne Crawford
CHieF sUB editor
Emma Badger
dePUtY CHieF sUB editor
Carly Rigley
sUB editor
Welcome to Feel Good You!
Linda Blakemore
Happy, happy spring! (Can you tell I’m not a winter fan?)
PUBlisHiNG direCtor
Roger Cummings I always feel that this is really the best time of year to make a
PUBlisHer commitment to get fit – no excuses that it’s too cold, or too
Kate Mowatt
MArKetiNG eXeCUtiVe dark! That’s why we’ve come up with a brilliant action plan
Charlotte Tonry that holds your hand through a fab walking workout plus
a four-week, 15 minutes a day toning routine. Do try it!
follow us Of course, if fitness isn’t your focus, we’ve plenty of other
on twitter feel good ideas, from herbal remedies that will sort all your
@FeelGoodYou Ð or @fgycarrie wellbeing niggles to brilliant beauty tips that will get you
glowing, to healthy eating made simple to how to beat stress
subsCribe To us! and find balance, which is so key for us all in this hectic world.
see page 76 for our offer Hope you enjoy the mix, hope to see you for our summer
issue and until then, I hope you feel fabulous every day!

Carrie Taylor Editor

THIS SPRING I WILL MOSTLY BE...
Ramping up my app-tivity. I was really
motivated by our readers who tell (p94) how
using an app has helped them keep fitter.
I already do a short home workout most
mornings (so it’s done and out of the way),
photograph liz mcaulay

Feel Good You is published by woman&home, Time Inc. (UK) Ltd,
The Blue Fin Building, 110 Southwark Street, London SE1 0SU, but now I’m going to try Freeletics, which
telephone (020) 3148 5000. Distributed by Marketforce (UK) Ltd,
5 Churchill Place, London E14, telephone (020) 3787 9001. personalises workouts to suit your fitness
Printed by Polestar Chantry. Reproduction by Rhapsody. Prices
quoted throughout are RRP, checked at time of going to press. level. There’s one for home, gym and
running too. I’ll let you know how I get on!

Jumper. plus our pick the most useful gadgets. Julia May Morgan. Ice-Watch 53 Beauty short thoughts 75 Diet short thoughts . prevent memory loss 27 Time to ease the pain… Natural remedies to the rescue 29 If you only do one thing Be kind to your ears 30 3 ways to soothe your gut Restore digestive harmony naturally 32 Wellbeing insider What’s new 33 Wellbeing short thoughts ✢ YOUR BEAUTY ✢ YOUR DIET 36 “No make-up” make-up tricks 56 BURN FAT FAST! Switch on your The invisible way to flawless skin skinny genes and lose 3lb a week 40 De-age yoUr sKIn! 62 How to get a flatter tum Expert tips Best buys to soften those lines 64 Meals in a jar Healthy ideas to prepare and keep your complexion ahead – just grab a jar and go! looking fresh 67 On our shopping list Foodie buys 42 Nearly time to ditch the tights! Make 68 Looking for a diet that really works? sure your bare legs look their best Try the plan that delivers to your door! 44 3 ways to get your nails in shape 69 If you only do one thing Get into Fabulous groomed results in no time bone broth 46 Have a great hair day! 70 Latest kitchen must-buys Our pick of Problem-solving advice. Shorts. Visor. Styling. plus those of the best tools of the trade that will help you stay on track 49 If you only do one thing 72 Q&A Solutions to eating healthier Define your brows 73 Are nuts the perfect snack? Why 50 Q&A Common little beauty queries a handful is so good for you Cover photograph Neil Marriott. 52 Beauty insider What’s new 74 Diet insider Tips for eating well Gap. Pure Collection. Seafolly. Watch.contents denotes cover story ✢ YOUR WELLBEING 14 There’s a herb for that! The natural way to tackle common ailments 18 stay stronger for longer The number one health must-do to achieve peak muscle fitness 20 Q&A The thing with spring 21 Am I ill or just anxious? A hypochondriac’s health guide 24 24 Secrets of a sharper brain Boost your mind power.

North America $49. overseas call +44 330 333 1113 (lines are open Monday-Friday. please email help@magazinesdirect. tone your thighs. More lIVIng shares her journey to looking great How to redress the life balance 88 3 ways to tone your rear Super. Rest of World £26. Don’t miss our ✢ YOUR HEALTH summer issue. excluding bank holidays).500 pain… no drugs required 76 Subscribe to Feel Good You 115 Q&A Your health questions answered 114 Try the w&h dating club It’s new! 116 Liver damage: what you need to 120 Subscribe to woman&home know Don’t let alcohol and fatty foods 140 New horizons Our pick of holidays ✢ YOUR FITNESS harm your health that are out of the ordinary 118 Health insider What’s new 146 My feel good secrets Sara Cox 80 SPRING ACTION PLAN Four-week 119 Health short thoughts workout to get fitter… plus. worth £1. .99 per year – see our special offer on p76! Subscription rates: one year (4 issues) including P&P: UK £17.com.25.30am-5. tum and arms in just 15 minutes! 84 Get your balance Stop the wobble ✢ YOUR SELF – ways to stay strong and steady 86 My fitness story Sophie Ellis-Bextor 124 less angst. For enquiries and orders. 8. 128 If you only do one thing Scent your sculpting moves for a firm derrière mood happy 90 New kit wish list The latest gear 129 MaKe gooD HabIts stICK Easy 92 If you only do one thing Power ways to eat better. alternatively from the UK call 0330 333 1113. Europe & Eire €26. updates and celebrity insights back pain right 51 wIn a lUxe spa breaK Enjoy two 112 ease tHat HeaDaCHe Reduce the fabulous nights away. 104 Do you need a health MOT? on sale 14 July Check-ups that make a difference 108 Don’t let your teeth give your age away Smile with confidence ✢ AND THE REST 110 The lowdown on lens surgery Latest 6 Our favourite things Feel good buys advances to improve your vision 8 What’s healthy right now! 111 If you only do one thing Treat your News.50. stop the cravings up a weekend walk 131 Q&A Relationship queries answered 93 Q&A Help with getting fit 132 Find the courage… to be you 94 Tech keeps me on track Readers Tap into your inner strength embrace the latest gadgets to get fit 134 Declutter your brain Lighten the load 98 Find the perfect gym for you Your and clear your mind checklist of what to look for 136 Your husband… but improved! Alter 100 Fitness insider What’s new his behaviour for the better – by 101 Fitness short thoughts changing your own 138 Self insider What’s new 139 Self short thoughts Subscribe from only £8.30pm GMT.

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com!) woman&home fee l good you 11 . and could myself thinking about how skin and help moisturiser and improved positivity. which was wonderful. in Guys and Dolls. lined up next.  Listening to… I enjoy a lot FGY of classical music. ✢ Foreo IRIS Eye Massager ✢ Vibrapower Cordless Belt garden bowl for three uses palpitating movements  Exercising… I’ve taken up This ergonomically designed months. The Paying new. ✢ What will help then?  Visiting… The Delacroix During a recent study. you to work your muscles. pedicures. I’m also planning encouraged to cultivate “better you” gadgets… to see my friend. but is can’t relax. a bit of a swim Saint David’s (UWTSD) £99. ECOTHERAPY 51. also asked to record great for days afterwards. Sophie and care for an indoor Thompson. Download Digital Download and DVD recipes at matalandirect. University of Wales Trinity puffy after. but it’s but the point is. oxygenate the their cancer journey had a massage). are they? No. A good result for to give you a six-pack. table (and find more at womanandhome. body. pub lunches. Manicures.  Reading… I’ve just finished ✢ The good effects of Sarah Waters’ Affinity. available now on reduce your chances of being overweight.tv – and a healthy lunch. nature-based activities and Tilly. not always possible for people who are  Holidaying in… We try to get away as a family to the undergoing treatment West Country whenever for cancer or recovering we can for long walks and from surgery.99. gentle tapping Benefits included a tummy and really liked the documentaries. Guests. Did it work? I tried it on my  Watching… I usually go for unique. School of Psychology. Channel 4’s The Supervet – cost a lot in terms of only takes minutes Cordless. and I did feel easy to use. They were yoga and I’m loving it. rEx fEATurES. it’s completely engrossing! effort and outlay.com/pages/together-at-the. current idealworld. I feel PhoTogRaPhs GETTy IMAGES. 17.com  Buying… I’m really into 15% florals at the moment. from Universal Pictures (UK). I’m always looking out for my next shirt or dress. can help instil feelings of positivity and control THIS SPRING. Heart Research UK and Matalan have launched the Together at the Table campaign to Rebecca stars in Doctor encourage more shared meals as evidence suggest they Thorne. I often watch gentle and soothing. is married to screenwriter Phil ✢ Ecology and therapy Clymer. They live in – is that the gist? Sort London with their of… it’s all about how children. Oliver. particularly Bach. when it’s a sensation – to boost more reflective take on sensation (feels like you’ve drama or a comedy. I have being outdoors aren’t another of hers. so I penetrate better. cheat sheet Actress and writer REbEcca FRonT. I WILL BE… in cancer patients. I find circulation. only takes  Indulging in… A spa day Research by research by I looked less minutes. 14. I’ve got very into his of us say we never eat a main meal together at a dining Partitas for piano – they get me through train journeys! table in a typical week. It isn’t going parts have been filmed. T’Sonic™ Technology – a their daily experience. see a difference. Even though I do something that doesn’t Did it work? very a good top-up that reminds the voice-over. active a toss up between that and outdoor activities are Jonathan Coe’s Number 11. TrEvOr LEIGhTON massager uses Alternating to help tone your body. seven women with The ed’s test exhibition at The National Gallery – Phil and I love breast cancer were I’ve been trying a couple of quirky going there. £39. with my daughter.

your wellBeing ✢  Discover the healing power of herbs to sort a host of health problems  Rejuvenate your muscle tone – it’s never too late to get stronger. stay stronger  Beef up your brain power. prevent memory loss today and forever with our expert tips  Find what really works to beat pain with no pills: the best alternative remedies  Keep your gut healthy – give your whole body an immunity boost IN ASSOCIATION WITH .

photograph istock by getty images .

weLLbeinG Healing Herbs 14 woman&home fEEL GOOD YOU .

The alcohol takes it medicines. but for take tHem? preserved with alcohol.” slower than tincture. bags prescribed by a qualified from health shop staff favourite experts’ DIY if you don’t! medical herbalist. it’s often are tHey do I need Some you’ll know well. To find a qualified them.” Tipper Lewis gives us drink.org.. they have an capSuLeS Good if you with each other and even respected author is a better amazing life force about don’t like the taste or if some foods can’t be mixed bet. medicines can’t be taken advice – a book from a garden. route and buy! >> . health and wellbeing niggle. herbalist 2-5ml to a little water and conflict with pharmaceutical a complete consultation. you’re on the hoof. popped a choose and use herbs for your wellbeing dandelion pill to deflate the bloat or taken niggle? The experts can help. some can see a qualified herbalist for to the chase. Having to digest the from a herbalist if your Herbalists. Create your DrieD Infused in water own remedIes and drunk as tea. but to cut Easy to take – simply add “However. hay fever. a more complex condition So many ways. sleepless or just plain worn out? Good news… There’s a for that! T he whole idea of using herbs for health and wellbeing may seem a bit mild-mannered and ginseng to up your energy. contact National smoothies or infused in the label to check it’s pure suggest you take advice Institute of Medical tea. Add to salads. ”Use twice as much herb. This isn’t specific says Tipper.uk fresh as dried – they carry capsule shell makes it problem is more than a lots of water. Healing Herbs weLLbeinG Feeling less than great? Maybe a bit low.. etc. nimh.” says research cold. it’s very is great if your niggle is remedies or take the easy TincTureS Liquid extract rare that herbs cause side short-term like a cough. safe? an expert? others might come as a But loose or bags? Brew if “Used correctly or “Self-selection and help surprise. Keen to mint tea to sort your digestion. juices. How do we of herbs and water effects. our intro to healing herbs. but if you’ve ever drunk way that feels gentle and right. Read with medicines. achy. stressed. you’ll know they have clout – maybe not in a kind of crash-bang-wallop way but definitely a folksy. Online a speedy breakdown… into the bloodstream quickly to herbs – after all. Try some of our you have the time.” We herbalist. many research may give you poor FreSh Straight from the so may often act faster. herbalist Monica Wilde. menopausal.

brew herbs for medicinal ➤ Sage tea So easy to make as effect. They have a find: Tinctures. ✢ PuffineSS? Pick dandelion! neals yard remedies – a big range of herbs and tinctures as well as If water retention is the culprit. help desk to advise if you’re unsure about what to take. find advice and online catalogue.co.Baldwin & Co Monica. Tipper suggests adding a few drops of clary sage and ✢ jasmine essential oils to a little base oil napiers have a great collection of herbs and tinctures on offer.” It’s easy and tastes good.99 for 100g. consultation.” Strain. Go to napiers. “A blend of cramp bark. plus and massaging over your tum. tea and take three times a day. £5. raspberry leaf and wild yam tinctures can be used to help ease PMS cramps.wellBeinG Healing Herbs Three for the girls… whatever your age hot fluSheS? try calminG SaGe It has to be the herb of choice for those pesky menopause symptoms. Keeping the pot then brew in the same way. call 020 8892 find: Dried dandelion..” covered. steep 10 minutes.co. a small teapot and pour on boiling ✢ decoction method: Put water. then dandelion in-store advice and bespoke tincture blending.99. Infuse 1tsp for 5-10 minutes have ready-made tincture blends to buy following a telephone and drink up to three times a day.” Simple stuff. £2 for 50g. “Combine equal amounts of the three tinctures and take 2-5ml in a little water three times daily. “Mix 1tsp dried herb into a pot.” says Tipper. along with liquorice root and anise. £9.org. rose petals and red clover water. “Clinical trials have shown that sage.” says Tipper.16 for 30 capsules of dried sage. ➤ Sage tincture “Add 5ml sage Bring to the boil and tincture to a little water or camomile simmer for 10-15 minutes. Add a cup of cold water. “Just use 1tsp dried sage in reveals how.com nimh. Find herBs and more… massage often helps too. who also it’s also a safe herb.50 for 150ml. Go to nealsyardremedies. find: Dried herbs and tinctures.uk to buy. from strain and drink hot or cold. from £8. all decrease the frequency and severity of hot flushes. Merel Prince from a DIY menopause tea.com ✢ is a natural diuretic but contains potassium so Botanica medica – top-notch herbal apothecary in Surrey.net ✢ essential oils.uk ✢ nealsyardremedies. all from napiers. Go to baldwins... £8. cool a little and drink. equal parts of dried sage.. 9227 or visit the website botanicamedica.uk 16 woman&home FEEL GOOD YOU . Buy: MenoSage by Schwabe Pharma. while Brew it camomile and rose help with the right! stress and insomnia side of things.” There are two ways to says Monica. For appointments with their medical herbalists. suggests herbalist G. “Dandelion leaf tea practitioners in many of their therapy rooms. Plus herbal medicine tea is an easy way to help. Their website features health notes and advice on herbs and supplements. Leave for 3-4 minutes to 1tsp dried herb into a pan. Try her calming moves.com Buy: Dandelion national institute of medical herbalists Find an expert near you at capsules. from £15 for 10ml. hollandandbarrett. need more clout? Monica suggests ✢ infusion method: Put a more rounded herbal tea.net PmS oucheS? Go for cramP Bark Well-named cramp bark is used in muscle- relaxing remedies.com tinctures on sale. ready-made blends and herbal medicine practitioners. brew. green Pour on a cup of boiling tea. all from G Baldwin are the herbalists’ herbalist with an amazing array of herbs and nealsyardremedies.

co.” often used in massage for arthritis and Buy: Adrenal Tonic.. for 100ml. way and enjoy! Blend: Herbs. napiers. St John’s wort to Identifying. “Chop about 1cm ginger root. along with the other great memory herbs gotu kola “Passion flower makes a great tea for relaxing mind and and rosemary. try Monica’s thyme. a day between meals.uk woman&home FEEL GOOD YOU 17 . tired out? reach for roSemary herbs help revive you Add a squeeze of honey and lemon. capsicum – and take 20 drops in water 3 times a day.” and a little honey.. “It’s been a staple in my house for 20 years. Simmer for 5 minutes in 2 cups of water. 100 inspiring remedies by Tina Sams.uk StreSSed out? relax with PaSSion flower loSt your focuS? GraB the GinkGo Feeling wound up like a spring? You need a tea with clout. Healing Herbs wellBeinG Fight those sneezes headache too. fushi. Put a lid on the jar and couple of tsp infused in freshly boiled water for 10 minutes.. Joy in a cup! to a strong cup of camomile tea. into hot water and add about 10 drops niGGly JointS? try St John’S wort ✢ Healing Herbs: A Beginner’s Guide of propolis (used by bees Surprised? Well. essential oils. add a small Buy: Warming Salve.com dried) and a chopped clove of garlic. of rosemary and 5 drops of Guide by Rosemary Gladstar (Fair garlic and wordS lynn cardy PhotoGraPhS alamy.69 for 25g.net at Neal’s Yard Remedies – tells you Tipper has a neat way: “Grate some ginger everything you need to know. £14. nealsyardremedies. Blend equal parts of each tincture boiling water. One half teaspoon is equivalent Strain and add honey and lemon to taste.co. Buy: Stamina Tonic.co. rheumatism – may help sort a tension botanicamedica. rhodiola another of mint. 15 ✢ Medicinal Herbs: A Beginner’s try a thyme. Blend: St John’s Wort Macerated Oil. exercise caution and consult your health proFessional PeSky couGh? ginger essential oils to 100ml Winds Press) America’s favourite Sort it with thyme ginger drink St John’s Wort Macerated herbalist dispenses her wisdom. His enthusiasm garlic and ginger cold killer drink. £8.co. napiers. from £8. including the pill cold coming on. helps clear the fog. £7 for Feel a cough effects.50 for 10ml.25 for 25g.95 for 100ml. for all things herbal shines through. body without making you feel drowsy.uk When you’re not yourself… get a gentle lift anxiouS and Jittery? make it camomile feelinG low? lift with lemon Balm Here’s a groovy homemade tincture from US herbal expert It’s known as the herbal hug but add St John’s wort* and Tina Sams.19 for 25g. baldwins. “A simple tincture “Take a sprig of fresh rosemary and Ease the aches.de rememBer: iF you have a serious health condition or are pregnant. check with your doctor or pharmacist iF you are on any other medication. add 20 drops of lavender. Plain exhausted. For a soothing massage..” and a smart herb tonic can buck you up. When you feel a cough and Oil and rub over joints. you can feel wiped out.” says medical herbalist Jo Dunbar. plus 5 slices of fresh rub it better and passiflora will help to nourish the adrenal ginger. Brew: Dried passion flower. Buy: Napiers Throat & Chest Blend – with Burnt-out? make it maca “Helping the liver to clear will refresh thyme tincture – £12 for 100ml. mixing equal parts of maca.” Fill any size jar loosely with dried camomile suggests mixing 50g each of the dried herbs and using a flowers. baldwins. £8.” says Tina. Cream. from £1.. £14. steep for several weeks. £8 by James Wong. ✢ Grow Your Own Drugs (Collins) BeFore taking herBs.” Make in the usual 2-5ml tincture blend to water three times daily. – with soothing herbs my ears to relieve tension works a treat Books by the herbal experts on headaches and avoids paracetamol. and Using to protect the hive).co. Foraging. Add 1tsp of apple cider vinegar glands and build stamina and resilience.co.. £11 for 60 capsules. “I find that rubbing a capsicum cream into my neck and behind Find great advice. £1.uk botanicamedica.. Brew the herbs as before or add drink during the day to help you focus. Mix equal parts of all three.uk find: Dried camomile. you..50 for 100ml. Cover with 100 proof vodka. baldwins. from £6. Drink this liver tonic twice A smart circulation-warmer.” Buy: Dried herbs. “Perfect to either teas or tinctures.com coming on. liquorice. all from Everything from coughs to skincare! bunch of fresh thyme (or heaped tsp of nealsyardremedies.com Buy: Passion flower capsules.net When your adrenals aren’t working at peak. Brew And Blend Your Own Got a cold? See it off with GinGer Buy: Napiers Capsicum and Ginger Warming Herbs (DK) From a raft of experts …and a few smart extras could kill it fast.” when you has great anti-inflammatory Medicinal Plants (Fair Winds Press) Over try: Propolis tincture. Ginkgo.95 for 100ml. from £3 for 50g. Pour over a cup of head PoundinG? chooSe caPSicum says Jo. A less-than-perfect diet fuels fatigue Wrap up warm and drink.50 for 150ml.” ✢ Cook. JumpFoto. tinctures.uk all from nealsyardremedies. £10 for 45g. *st John’s wort can interact with some medicines. I found lime flower to good old lemon balm and you’ve a tea with that a few drops in any liquid would calm first-day jitters or spirit-lifting potential! Expert and author James Wong exam finals. 30ml.

” peak muscle fitness at any age with potential causes include age-related minimum effort. we lose muscle tone and caused by being physically inactive strength – that’s the bad news. fractures but past 50 you lose this reserve. muscle that will help you look and “However. the – muscles shrink and fat invades them.” “But even small lifestyle changes explains Gp dr tom margham. Age-related muscle changes in hormones. or bulk. Patsy Westcott talks to the experts I t’s a well-known fact that as we with ageing. high-intensity activities such as lifting › Muscle strength Muscle shrinkage heavy objects or running for a bus.5 per cent a year. What is sarcopenia? Surprisingly experts still can’t agree an exact definition but it involves both loss of muscle mass. 18 woman&home feel good you .  inflammation caused by oxidative “We all lose strength and muscle stress (a process similar to rusting). lecturer age of 40 mainly due to loss of the in exercise and metabolic health at fast-twitch muscle fibres needed for the University of Glasgow.” says Dr stuart Gray. such as tiredness.” dr margham adds. being more loss – aka sarcopenia – is reversible inactive. and a host of disabilities goes up. › Muscle mass Muscles shrink by and muscle loss can start to affect ½-1 per cent a year from around the function. good news is. we can get back to which in turn can lead to problems. cells as part of the ageing process. is paralleled by a downturn in muscle “During your 40s you still have 10 to 15 strength of around 1. are get older. our research has shown that feel better now and for decades many of the symptoms we associate to come. and strength. lower protein intake and with exercise and diet tweaks. Stay ng e trolonger! sfor r Our muscles lose strength and mass as we age but researchers have found it is never too late to rejuvenate muscle tone. per cent more muscle than you need as a result. the risk of falls. primary can help maintain and even build care lead at Arthritis Research uK.

the stronger your bones. which can lead to a vicious downward says dr Stuart gray. As a result. turkey. Pilates and even activities such as in muscle with excess fat. and sardines.” says enough. a tuna sandwich 9 per cent a decade. another sarcopenia too much. As long as you’re not actually overweight. “In fact the more you build protein foods are the vital building blocks amino acids to stimulate the production up your muscles . Indeed. as well as helping improve balance. one study found that just three months of exercise training Build up your D levels by getting 15 to three times a week increased 20 minutes of sun exposure every day leg strength by 27 per cent. sarcopenia in women although not men. gerontology at Nottingham university power up with protein – but not “It seems leucine is not just a building block Hospitals NHS Trust. such as salmon.” egg whites.   like fish consider a supplement. the between May and September. walking. Amino acids contained in but also signals when there are enough researcher. go at the university of Nottingham. yoga. end up what US doctor Mark Hyman calls “skinny fat” – slim but lacking tai chi. which come in packs of four the body use insulin and boosts blood flow with just 10-15 per cent increase in those 120g pots. a great source of the amino acid. In a pilot led by dr gray. take the stairs when you can. And you can easily top up with a spiral. Check   get up. selected supermarkets. Build up gradually not the time of life to diet. muscles rest as fat or flushes it out of your system. but can also restore muscle strength and power Research shows that low levels of to your peak potential – no matter vitamin D are linked to a greater risk of what your age or level of fitness. twice a week. Cherry. Professor of Musculoskeletal   that studies show can help build muscle. photograph jumpfoto.4g dHA a day. Tahir Masud. mackerel. seeds. Two or three 15-20 minute sessions of free or fixed weights or stretchy eAT rIgHT resistance bands a week – either at home Don’t get too skinny. both essential for healthy who did exercise alone. nuts. tuna.” says Professor Rennie.  form new bone. woman&home feel good you 19 . made from organic all-over muscle strength.” If you lead a sedentary former professor of clinical physiology lifestyle. What’s not to like? GP for a blood test and consider a supplement – 10 micrograms weight your workout “Resistance a day should be (strength) training is what you need to build muscle and slow muscle loss. or Strawberry & Rhubarb. Worried equivalent of turning the clock you’re not getting enough? Ask your back 15 years. fruit and wholegrains will help you stay a healthy weight and can be affected by sarcopenia. “As we get older. running. Blueberry & Raspberry. fish and eggs). pulses. stand up “The more you sit the the pack and choose one that provides pick up an avocado Why? They’re worse for both muscles and bones. Slimming causes muscle loss and you could to heavier weights or stronger bands. women who did two resistance exercise healthy snack like yeo Valley Bio live thick long-term aerobic exercise can boost sessions and took fish oils had a 20-25 per and creamy yogurts. omega-3s appear to help older for lunch and a small chicken breast or activities like walking uphill can tire you muscles behave more like younger ones. once it’s fouR-WeeK SPRINg WoRKouT PlAN an email. strenuous to grow. your TuRN To PAge 80 foR ouR and chat to a colleague instead of sending body can’t store protein so. now is or in a class – is enough.” says dr around 1. which is what stimulates them boiled egg for breakfast. Without it. and build several ten-minute walks into your day.7g ePA and 0. especially around the midriff – a body type climbing stairs that use your body weight that increases the risk of type 2 diabetes.” a portion of pulses for supper. So find an activity you like – brisk oily fish. There are five delicious options to the muscles. herring Selection. get up and make a cup of tea. cottage cheese are other good sources. your exercise is the main name of the game. essential. dr Margham. dancing – and stick at it. “But – despite what you of muscle cells. your body’s ability are less good at repairing themselves after A 60kg woman needs just 48g a day – a to process oxygen declines by around exercise. But according to a Canadian study. which vegetables. leucine. trick. found in oily fish can double the benefits of body takes what it needs and stores the cardiovascular or aerobic exercise is also strength training. Cardio also helps cent increase in muscle strength compared British milk. helping to stimulate the cells that observes Professor Michael Rennie. provide the fuel your muscles need for that all-essential physical activity.   remember cardio While resistance eat (oily) fish omega-3 fatty acids been broken down into amino acids. muscle building wellbeing IT’S never Too lATe To Soak up reAcH peAk fITneSS some sun regular exercise not only slows the rate of muscle loss. A healthy low-glycaemic diet also enhance muscle growth and strength containing lean protein (chicken. That’s because the muscles ‘load’ the might think – you don’t need that much. fruit muscle.” If you don’t £2 per pack. chicken and bones. His advice? “eat – Strawberry. will do the out.de of muscle.

clean energy and from the chlorophyll in yoga-loving friends. targets fine lines and revamps the moisture ✢ Scrub it with the gunge that’s left in barrier – try Sukin Super greens Nourishing your juicer! “It’s packed with vitamin C and Chia Seed oil+. pin.99 for 25ml. or linseeds and 200-250ml › Try oils from seeds with FGY tiP unsweetened almond milk.com late to get loose? co. they’re all so flexible and is delicious – check out the the greens. nourish the blood and cleanse the body. and it’s still a good idea. you trying terranova tart done regularly is how you can still get into the vibe cherry. 2 cups spinach. rough enough to make a gentle exfoliator. a healthy dose treat at breakfast or any time! it of omegas via the seeds help Me Feel More contains rolled outs.uk Q nooks and crannies. notice the boost. a spring tonic. (that is. 1tsp chia seeds to it and can absorb more. you’re not 25.com 20 woman&home fee l good you . but i’m still feeling totally whacked out! › Include fresh ginger – said to be good In the old days. Shabir Daya suggests “For me. £13. hydrating and healing action.” com – and also moringa seed oil. lifeless and more balanced and healthier lives. tea… Add 2tsp nettle leaves and 2tsp or as complicated as you ✢ hate claSSeS? pS need a flexible friend? cleavers to a pot and pour over 300ml want to make them. #any age yoga. Infuse for 10-15 minutes. Herbs from Don’t latch onto the trendy our venue of choice. thesuperfoodist. Try fushi › Work over your face.” ✢ which yoga? classes. i’m stiffening up – bending is a real trial! is it too recipe at yeovalley. nettle and cleavers beauty of yoga is that basis of yoga – would be is aimed at anyone who postures can be simple my starting point. victoriahealth. yeo Valley’s no added energising nutrients. “Cleavers helps thin or super-bendy!).” with new interactive online for one or two months. how can i get My › Add two drops of essential oil. simple postures hot or cold through the day.com is good for stiffness. “they’re great for classes for every level and for 50g. fushi. its latest drink helps cleanse and detox is still on the cards.” says if you’re yoga-class phobic our favourite pharmacist boiling water. nettle & turmeric reduce fluid retention in the skin and nettles see improvement.” wants to get more flexible. joint says homeopath Susan Curtis. a sluggish system. hatha – the class. drink for breakfast for a few days and › Work a few drops from hairline to bosom. drink photograph urbanlip productions yoga teacher hilda Silver. Try… ✢ Oil it Simply the best way to soften ✢ A green SmOOthie by superfoodist Rick and plump winter-weary skin. “the to lose weight. then rinse to leave skin looking and feeling smooth and bright. which perfectly with a pot of bio live from the nuts and Q yogurt for a crunchy and creamy avocado. “Mandarin grooVe bacK? i know would complement the fruity theme and is winter hasn’t been exactly super tough good for brightening the skin.uk ✢ A green teA This herby of course not! and yoga those who do sport or want every size. few days as the skin gets used 5-6 cashews.” says glenda. you’d be put straight onto for skin radiance and anti-ageing benefits. Her mission: to explore new ways for us to lead i feel after winter – dull. let’s reclaim our vital spark! Lynn Cardy is wellbeing editor for Feel Good You Q what SKin? will reV Up My i’m almost too scared to look in the mirror: my skin matches how and woman&home. morning energy blast… Increase the amount over the next Blitz ½ avocado.wellbeing questions & answers the thing with spring… …is that we quickly realise how sadly lacking in Meet the wellbeing eXpert zest we are. yoogaia.50 for 50ml. Hay. £20 or tricky. what can i do? get scrubbing and oiling with some skin-improving superfoods. with pain and inflammation. especially in the Moringa oil. Hey.com go online � Need pepping up? Find handy diet and health tips for spring at womanandhome. We “It’s packed with protein refined Sugar granola goes like… chia seed oil. £15. completely out of sorts.co. raw nuts and seeds as well as dried prunes and a kick of energy FleXible i’m feeling very jealous of my for good.com £2 for 50g at nealsyardremedies. naturisimo.” says Rick. for its raves aromatherapist glenda Taylor.

we asked the experts to put together a Hypochondriac’s Health Guide for some common problems f or some reason. Boots). however.uk the gut react to its own natural movements.” mention physical discomfort. “Post-infective IBS is often Getting to the bottom of IBS will require – and food poisoning isn’t hard to overlooked and can go untreated for a long an accurate diagnosis and the help of a miss. A cough is not just a cough – you’re pretty sure it’s a sign of pneumonia – and most of the time you find yourself diagnosing your “serious” illnesses with the help of Dr Google. Due to our 24/7 stressful lifestyles. Such super-sensitivity makes 25 Billion (£13. nutritionist Cassandra Barns. passes. benefit from taking a good It would be difficult to confuse this oversensitive long after the initial infection probiotic supplement such as Pro-Ven Adult with IBS. bloating by passing wind or going to the toilet. when it comes to your health. This occurs when the inflammation naturopath to guide you through the good cramps and diarrhoea can be severe and infection responsible for the food and bad foods for your bowels. In some and fluctuating bowel motions. which is a form of health anxiety.or just anxious? To help you to differentiate severe conditions from normal ailments. Is it an upset stomach or is it Irritable Bowel Syndrome? Any change in your digestion or gut  IBS tends to be a more chronic problem causing cramping that is often only eased function can cause anxiety. from loose adds Shona. it’s easy to identify the cause to constipated.” advises Head Nutritionist at nutricentre. not to and can be characterised by wind.95 for 30. >>   woman&home feel good you 21 . “The fever.co. abdominal time. vomiting.” explains Shona Wilkinson. health dilemmas wellbeing Am I ill ... cases. makes you constantly worry about symptoms that you don’t really have. poisoning leaves the delicate bowel lining forms. anxiety is one of the most common mental health conditions in Britain. Hypochondria. something is always not quite right. “Both but tend to clear after 24-48 hours.

They tend to be intolerances.co. expand and push on the pain-sensitive covering of the brain. complain that they have a migraine complex mixture of chemical and circulatory try the following tips: when they are actually suffering from irregularities that ultimately cause head › Balance your blood sugar by eating three a bad headache. food – 1½-2 litres a day is recommended – and and can be severe. armpit and and hip complaints. It’s thought up and restrict the neck two-phase attack.” adds Shona. the big red.” explains Shona. control. skincare expert at What Skin Needs. it tends to out regions of the hip rub and four essential collagen inflamed skin. ease up once the person together. “In the case of eczema. beans and pulses. chocolate. on the other hand. Common foods that may the bad headache is a mere trifle of contributing factors. be felt over the back eyes (this is related Vitamin B2. organic neurological disease. is crucial. enables you to move Celadrin are safe and pattern of distribution. often to a reduction in in preventing or reducing the occurrence of ending up behind circulation). nutrient deficiencies. emollient creams photographs jumpfoto. The two rashes tend to stick to this explains Shona. Psoriasis typically has a raised.” explains Shona. Muscles in the neck  what is the difference? green leafy vegetables. may be effective of the head.” says Shona. Try Quest Mega B Complex plus one eye or over the followed by a pounding 1. stress. temple. generated by a mixture of physical dental problems and even genetic › eat more magnesium-rich foods such and emotional stress and predisposition. you can often distinguish what “‘Lower back pain is a real  WHaT TO dO WHen the leg inwards. which is migraines.29 for 30. causes pains to flashing lights in the contribute to normal nervous system function. “With hip arthritis. which contains a blend up a bit. a sluggish digestion. with itchiness and discomfort. Joint Support (£41. the much these days and this “Staying active is crucial to the hip and is the cause of rash tends not to follow a regular shape or does our lower backs no help mobilise the spine and groin pain. if it’s a walking tends to aggravate revital. 22 woman&home feel good you . Try nature’s plus ageloss the skin moist and nourished from the outside set in for the sufferer. blood sugar imbalances. a founder two-three months before of omega-3 fatty acids. an X-ray will distribution.uk). causing pain and types that help rebuild and so try a natural cream or balm such as starts to get moving.uk). arthritis is the ability to turn nutritionist at nature’s plus. often occur around menstruation in women).wellbeing health dilemmas Is it a headache headaches are reported as being like circulation changes again and blood vessels or a migraine? having a sweatband tightened around the head. can imagine the back oiling movements to be lost in hip joints. hyaluronic acid recommended by gPs can irritate already lower back pain. in initial symptoms include abnormal nerve activity. disc-like appearance and occurs on the outer the discs thin and the joints is an effective way to consider the hip as the main surfaces of the limbs. favours at all. Over time. You a limp. and shoulders tighten “Migraines follow a › Take a B vitamin supplement. applying a good natural moisturiser. when walking. which can help when However. pilates confirm it but. keep muscles toned. irritant rashes that can appear at any question is: is it a back or a hip problem? point in life. and both can be stress related. We all sit for far too THaT HappenS? termed internal rotation of places it appears. “Keeping the knee. such as the back of the knee.000mg vitamin C (£9. including fruit juices. These may include trigger a migraine include cured meats. revital.co. groin. citrus fruits and strong cheeses. avoid sugary drinks. This is the skin condition is by just looking at the plague. and B vitamins turn. a symptom. an overburdened › Make sure you’re drinking enough water  “tension headaches are common liver. Both eczema and psoriasis cause hip area and across into the groin is a common complaint.uk).99 for 75ml. as a rule.” adds Cassandra. is a  to help reduce your migraines. it’s not uncommon to hear people  a migraine. One of the first rejuvenate cartilage and What Skin Needs Skin Balm (£13. but a migraine is a true hormone imbalances or changes (they alcohol (especially red wine).” says Shona.co. and by front of the thigh towards of Body Control pilates and improvements may be felt. as pumpkin seeds.” says Michela Vagnini. However. glucosamine. of natural ingredients.de mechanical or degenerative the situation as the worn.” says Sonja dymalovski. The that the cause of the pain in migraines is movement.75 for 90. “Migraines can have various good meals a day.” keeps you supple and “Glucosamine and elbow.” says pilates guru but need to be taken for Both can be helped by boosting your intake and sometimes along the Lynne Robinson. and tension. when the pain mindfully with ease and with effective in both situations trying to decide what it is. Some tension headache as the taking one tablet a day with breakfast. This. as it can bring instant relief from “Typically. Is it eczema or psoriasis? Is it back pain or hip arthritis? Skin conditions can be notoriously difficult pain that originates across the lower back and is felt to run into the to identify. such as flax oil. as they often contain chemicals. starts to run into the groin. confusion can the Back4Good programme. that’s not to say that pain. eczema tends to be found in creases causing typical stiff back improves your core stability. around the trunk and in in the spine wear a bit. in particular. whatskinneeds. manage back pain as it cause of pain if it’s worse the scalp.

Sec rets of a
sharp er
Br ain
Boost your mind power and
prevent memory loss. Patsy
westcott shows us how…

beat brain fog
 ease uP a LiTTLe People with a
positive, outgoing, relaxed personality are
50 per cent less likely to develop Alzheimer’s
than pessimists. It’s hard to beat the habits
of a lifetime but making a conscious effort to
take minor setbacks in your stride and think
positively will make a difference.

 BaLancing acT our ability to balance
is a measure of the health of our vestibular
system, which controls movement and our
orientation in space as well as balance. Can
you stand on one leg, eyes open, for 30
seconds? eyes shut is harder so move on to
that and practise each day. Standing up and
sitting down without using your hands is also
good for balance, as is tai chi and yoga. See
our balance feature on page 84.

 grow a Bigger Brain We now
know you can grow new brain cells
and pump up the size and function of old
ones in the areas governing memory and
learning. Activity is the key and it has to be
aerobic so walking is excellent. learning,

24 woman&home feel good you

memory wellbeing

if it’s demanding, is also good. Taxi More brain boosters  
drivers who to take The Knowledge  Meditating may increase brain cell numbers, stimulate the growth of larger brain
actually develop a larger hippocampus.  cells or even rewire brain circuitry.
 Eating berries that have a high antioxidant content blocks brain-cell-destroying

 Take care of your TeeTh
Infection that causes gum disease
is thought to give off inflammatory
oxidative inflammation.
 Drinking coffee gives a caffeine boost and also a generous helping of antioxidants.
 Walking in a park or countryside has similar effects to meditating and helps memory.
by-products that travel to areas of the  Avoiding omega-6 fat, a vicious source of inflammation and brain cell death, 
brain involved in memory loss. Brush, floss means cutting processed and fast foods.
and be sure to see the dentist regularly.  Eating nuts, especially walnuts or almonds, is good for your heart and also your brain
but only have a few as they are fattening. See our feature on nuts on page 69.

 Love Language Being good at  Enjoying work and feeling excited about projects makes your brain stronger.
writing essays in your schooldays  Wearing a seatbelt or a sports helmet reduces risk of head injury, which over time
or having a talent for foreign languages can hasten the onset of dementia.
may counter Alzheimer’s symptoms in
later life. Writing courses, book clubs and
learning a language will all stimulate your
brain. Visit bbc.co.uk/languages for free
Check blood pressure 4 brain-protective
online language courses. High blood pressure can triple the risk diets worth trying
of developing all forms of dementia. 

 caLL a friend A wide social
circle makes your brain more
efficient and helps to build what experts
Your blood delivers essential oxygen,  Mediterranean No surprise that a
glucose and nutrients to your brain, so
Mediterranean diet, aka a Medi –
keeping our arteries flowing is essential
plenty of fresh veg, fruit, fish, olive oil,
call cognitive reserve (spare capacity). to your brain. Have your blood pressure
lean poultry, pulses, nuts and seeds
Try a new activity or join a course to meet checked regularly. If the bottom number
– is super-healthy for the brain. Many
new people, and don’t forget to keep in is 90 or over and the top is 145 or above,
studies have found links between a
touch with wider extended family who talk to your doctor about the best ways
Medi and a lower risk of dementia.
can get relegated to Christmas meet-ups. to get it down. These include stoppingBut few have examined its direct
smoking, reducing salt intake in the effects on brain function. one that

 googLe iT Surfing the internet
stimulates the brain as we make
multiple decisions, which in turn engages
form of added salt and processed food

cut your blood pressure by 10-15 per
did found that a Medi Plus – with
(reducing it to less than 6g a day could
either extra olive oil or extra nuts –
had distinct brain benefits compared
the circuits associated with attention, cent), exercising regularly and tryingwith a low-fat diet over six years.
memory and reasoning. So don’t feel to minimise stress factors in your  Japanese A study of 1,000 Japanese
guilty about going online but be aware life. If this hasn’t worked after a people over 15 years found those
meeting people, socialising, walking month, your doctor may who ate the most soya – think tofu,
and doing puzzles still matters more for prescribe blood pressure- miso, edamame beans, soya milk,
our wellbeing. lowering medication.  ReAD THiS!
soy sauce, vegetables, seaweed,
Patsy westcott is the milk and dairy, and not much rice
co-author of Healthy Eating – had a lower risk of dementia.
geT waLking to Reduce the Risk of Dementia
(kyle Books). it includes
 The DASH – dietary
Approach to Stop
Among countless studies showing moderate
advice and recipes based Hypertension – diet. originally
exercise can decrease your risk of age-related
on scientific evidence on designed to lower blood
memory loss and all forms of dementia by up how to protect your pressure, dASH has recently
to 45 per cent, one in particular from Japan brain. been linked to slower cognitive
found that walking or running two miles daily decline in a uS study. Key ingredients?
could lower risk by almost half. The body secretes Veg, fruits, wholegrains, fish, poultry,
protective chemicals during physical activity, including beans, seeds, nuts and low-fat dairy
a protein called brain-derived neurotrophic factor (BDNF), products, plus strictly limited salt,
thought to spark the growth of neurons. Staying active should sweets, soft drinks and red meat.
be fun, whether you’re in a city or enjoying the great outdoors.  The MinD diet Short for
You don’t have to trudge along a treadmill to feel great – the Mediterranean-dASH Intervention
team at Yeo Valley have been inspired to invent Yeo-ga, a for Neurodegenerative delay – a
combo of key components of
workout with a twist to have fun and burn some energy.
both diets. It’s still at the research
Go to yeovalley.co.uk/ahealthieryeo and try out “Pig in mud”
stage but watch this space. >>
or maybe “Mud angel” for yourself!

woman&home fee l good you 25

chickpeas and that B vitamins and omega-3s work together. cheese. fruit and veg a day. in Alzheimer’s from the brain. cocoa and dark chocolate yet known exactly why. “plaques” characteristic including vitamin d. may help quell homocysteine levels and memory loss and milk. 26 woman&home feel good you . and B12 in meat. which can reduce tea’s antioxidant the brain inflammation involved in dementia. such plant chemical high blood sugar. shellfish. iodine and an amino acid called taurine. and B12. such as B6. being sure to make at least It’s thought the to memory decline such as one of these meals oily fish. fish and seafood the build-up of protein sugar spikes. one Australian activity by as much as 25 per cent.” Try to limit… eat lots of veg and fruit  Alcohol to two or three units Why? As well as being a source of vitamins C and E. brain-friendly properties. Include red wine And low blood levels of vitamin d are and grapes (resveratrol). find B6 in meat. Many studies. evidence is emerging between high times more antioxidants. alpha-tocopherol. but vitamin d (flavanols). drink two glasses veg. contain other potential brain protectants. oranges. mackerel. milk and eggs. peas.  Tea leaves are packed with compounds able to penetrate the contain just one. some of which. folates was associated with faster memory recall. breakfast cereals fortified with folic acid.50 for 60 capsules. Just don’t add walnuts and sesame seeds. Best High Potency Turmeric. Try Nature’s zinc. of Alzheimer’s. cream. cakes.co. yeast extract. preferably with meals. The reason? They’re one of of which are highlighted for their potential the few foods containing vitamin d. salmon and sardines. photographs getty images. which a day. are being increasingly highlighted for their potential  sATurATed fATs from red meat.wellbeing memory FgY tip BRAIN-PoWeR youR dIeT sprinkle on the  dish up some fish Put fish and seafood on the menu once to four  Cook up a Curry vinegar! its acidity sinks risk factors that may lead times a week. such as  more mushrooms vitamins C and e. folates in homocysteine levels low. lettuce. asparagus. found in rapeseed in blood and created in response to eating benefits but green tea has up to four oil. fish. study found that eating folate-rich foods  Apple juice boosts a brain messenger  B for Brain There’s evidence that B vitamins. wholegrains and veg. citrus fruits (hesperidin). so while berries and pomegranate (for these foods contain other important a range of polyphenols). wheatgerm. selenium. Helen Bond. fast foods and ready meals. But exposing skin for 15 minutes a day to summer and drink…  need to know Vitamin e is eight different nutrients. It’s not (isoflavones). Brussels sprouts and broccoli. state-registered dietitian.uk  eat veg and fruit – lots Why? for antioxidants. insulin as herring. some that is. early Alzheimer’s. The latest research suggests brown rice. fruit and veg are also rich  TrAns fATs in pastries. is more brain-protective. naturesbest. a long-chain omega-3 fat turmeric helps slow by reducing blood abundant in brain tissue. curcumin found in resistance and diabetes are rich in dHA. nutrients it’s best not to overdo them. Apples also contain the plant chemical and delay dementia. offal. Most supplements sun is the best way to up your d quota. gamma-tocopherol. chemical called acetylcholine. kale. in plant nutrients. a higher risk of Alzheimer’s. protein. cell damage. pulses and green leafy veg like spinach. soya products linked to poorer brain function. It is found in green called Aricept (donepezil) used to treat liver. lacking in people with Alzheimer’s disease. polyphenol family. Include suggest a low-saturated fat diet citrus fruits (for the hesperidin). which may mimic a drug poultry. could help stop brain shrinkage advises: “Along with vitamins B12 and B6. folate is the third nutrient crucial to keeping quercetin. Plus plant nutrients. fish. Brazils. £14. members of the pies. butter. cashews. pecans. brain-friendly properties. istock by getty images help protect against cell damage. Aim for at least five raw or lightly cooked  sugAry foods such as sweets and soft drinks. oily fish. Black or green tea both have health. as well as of apple juice a day or eat two apples. which help protect against Sun-dried shiitake mushrooms. but research suggests others could be important for brain  understand homoCysteine Homocysteine is an amino acid found blood-brain barrier and block neuronal damage. berries may sweep away a protein involved and pomegranate (a range of polyphenols). B vitamins.

Pharma Nord BioActive Q10 nealsyardremedies. or Aculief the mix. have NEM and cherry in £16 for 236ml.” says the body.com. my thumb and forefinger Food Science of Vermont. regular them isn’t always pharmacist shabir Daya. Try Superior Joints by acupuncture. nutricentre. Soothing pain quickly..uk >> our expert’s pick. pharmacy. £11. making it good migraine or the could help the ache.95.95 for 90 tablets.99 for 60 capsules. or Dried £14. pain. are so fine it won’t add to in a chair. for both migraines and pounding of a tea made from the dried “studies show that people recurring stress headaches. debilitating pain. ✢ We’ve heard good things about cranial osteopathy. remedies can Complex Tincture. both victoriahealth. Simmer 2tsp in a cup who suffer from migraines Find an osteopath at like a tightly worn of water for 10 minutes. pain wellbeing Time to ease the pain. stress headache herb. joint and arthritis pain. are often deficient in both. Or a nutritionist shona Wilkinson. and Feverfew.uk strain and drink. £4 for 50g. “try spraying ✢ Natural eggshell membrane (NEM) and cherry extracts are the ✢ acupuncture may sound a spiky suggestion for those with of anything other on magnesium oil. than sitting quietly relaxes muscles and “NEM displays powerful but trust us – the needles nerves. Here’s acupressure device worn pain and stiffness.” try Nature’s Plus offer relief from for 50ml.” suggests and cherry extract is known your problems. and thus alleviates anti-inflammatory properties.com Ubiquinol. theorganic Dyno-mins Magnesium. £46.. £19. natural Organic Pharmacy Feverfew and 100mg coQ10 per ideas on page 112.” try Life-Flo Pure victoriahealth. A few drops relaxant and coQ10 is a releases tension throughout of tincture in cool water powerful antioxidant. Acupressure device. find a therapist at for five minutes between Shabir. …with some unexpected natural remedies! Quick-ish fixes Long-term gains great theraPY Head pains Whether it’s the throbbing ✢ An old-fashioned herb like Feverfew – traditionally used to treat ✢ recurring “heads”? magnesium and coQ10 could be the duo for you.org. to help the removal of acidic treatments can help break easy but there’s “Personally i find an compounds that cause the pain cycle and bring lots to try. which buzz ingredients to look for. osteopathy.com Joint pains Ouch! Joint pain takes the fun out ✢ something topical and easy to use is a boon. This gentle light-sensitive headaches – is a great “magnesium acts as a muscle treatment detects and symptoms of a place to start. works a treat for wrist £30 for 60 capsules. Try The take 250mg of magnesium Find more headache relief halo.50 day.com – they Magnesium Oil Spray.” says relief.org.com woman&home feel good you 27 .

95 for 30 napiers. £5. £7.co. cherry extract can practitioner at aor.” Try Nutrigold gouty toes. £10. can help to “using a muscle rub that which makes it perfect for head. do we take it? Tablets are so a duo of rub plus ginger Find a therapist at is like having one your best bet. back pain or frozen ✢ Body stress release may be a new one to you but it’s ideal for this after getting help relieve a niggly lower shoulder. it’s also ✢ Subtle and light- fingered.wellbeing pain Quick-ish fixes Long-term gains great theraPY Top- To-Toe From period pains to arthritic aches ✢ Surprisingly.95 bodystressrelease.50. they can be useful arthritis. hops are on our radar. £15. including toothache. both weleda. “Arcinca balm would be my go-to for stiffness. says monica.” Go for tension and relieve the winter. Using focused massage on pain and inflammatory and pain-relieving qualities bring down inflammation areas of the feet to stimulate problems. Studies show for menstrual cramps. making it good healing. Pain Relief Spray. try Weleda broke and regularly dunk in symptoms of problems with a homeopathic Arnica Bumps and Bruises a bath laced with arnica too.” says Monica. to know there are them to be safe and well shoulder… any inflamed and hormonal imbalance plus natural remedies tolerated. or find a practitioner at seeking out. sprains.net a pan with a mug of water another form and simmer for 5 minutes.com giant toothache Cayenne Tablets. long-term.” says research painful conditions. Fans love its from hip to ankle. “as well as working internally. taken tension and stress.uk Back pains Along with less- than-adorable ✢ arnica is the queen of remedies for stiff and sore bodies. Remedies relieve stiffness).95 for 30.org. both weleda. block pain from being contains a natural capsicum sore to the touch problems where pain communicated to the brain extract can really help like back pain and frozen cascades down via the central nervous manage pain. after gentle back into fitness back pain with an easy. it’s guaranteed pain with a nifty arnica spray directly spritzed onto the stiff and tender area. Find a out there that can herbalist Monica Wilde. with a light touch or more to encourage nerves and ruta grav (used for tendon vigorous massage to suit muscles to release stored nothing-much injuries) and rhus tox (to your pain threshold. napiers. the Bowen Technique uses gentle intense throbbing the natural compound effective when absorbed rolling movements – often in the face and words lynn cardy photographs istock by getty images found in chillies and via the skin. osteoarthritis for nerve pain such as and joint pain. “Capsaicin. or Cherry Active Capsules.co. grate a thebowentechnique.uk for 200ml. Try Napiers tea is a good move. £12. revital.net caps. £12. done through clothes – cayenne. soothe shoulder ✢ Double your wellbeing clout with soothing arnica extras. or Try Weleda Arnica Massage headaches and tiredness.” so can a really shoulder. frozen migraines. light and or gardening to-take oral homeopathic soothing and can be applied precise pressure is used following a do. “Because they are fast help alleviate the pain of acting. where you get that ✢ Spices are hot stuff for nerve pains like neuralgia. try Pukka Nurocyte Hops Extract.net 28 woman&home feel good you . pain-relieving effects. Zoe Smith. £9. or sciatica. such as sciatica. ✢ capsaicin is also good for sciatica.95 for 20ml.uk nerve pains Such as neuralgia. shoulder pain. napiers. Herbs Wholistic £20. it’s good for and aspirin. “It’s wonderfully muscle testing. back problems. it’s nice comparable to ibuprofen and pain fast.50 for 60ml. remedy spray of arnica.95 for 30 caps.” says pharmacist kind of pain. Turmeric.org. £7.uk 20ml.95 for Weleda Muscle Soak. Weleda Arnica Muscular Balm. “They have fast anti-inflammatory ✢ turmeric and cherry extract are natural soothers.uk help ease the pain. system. turmeric is said to ✢ Reflexology can be a top-to-toe treatment. try Capiscum and Ginger of nerve pain! Warming Cream. spin are worth Spray.co.95 for 100ml. good knob of ginger into – interestingly. How strong natural ginger extract.

99 for 10ml. FGY TIP Olive oil is great for softening ear wax… but don’t use it out of your storecupboard. Never remove wax with a cotton bud. you’re helping move old wax from your ear canal to your ear opening. one thing wellbeinG if you only do one thing › Be kind to your ears O K. The wax then dries and falls out. no one likes earwax. it has to be sterilised! Try Otex Olive Oil ear Drops. where it can harden and cause pain and hearing problems. ✢ If earwax is causing minor problems. these can help soften the wax so that it falls out naturally. they can puncture your eardrum and might push the wax further in. but its job is to keep ears healthy. stopping dust. Ear canals are actually self- cleaning. Every time you chew or move your jaw.com PHOTOGRAPH getty images woman&home fee l good you 29 . boots. Contact your GP surgery if you have troublesome symptoms or eardrops haven’t helped after three to five days. £3. dirt and bugs from getting into your ear canal and protecting ears from infection. try over-the-counter eardrops from a pharmacy.

natural remedies can restore harmony FGY Tip new yeo Valley bio live yogurts contain live cultures and less than 10% total sugars per pack. selected supermarkets . meaning you can fuel your busy day with good. £2. clean energy without compromising on taste.3soothe ways your gut to When your insides are unhappy then so are you! Luckily.

We love nici Hofer’s classic austrian infusion recipes to help sort things.” says Amy. add to water then brace yourself for the taste and the fact that you need to sip slowly to make it work.50. victoriahealth. combine 1tsp each dried lavender and lemon balm. TUMMY TROUBLES wellbeing 1 Tame an anxious Tum… with a flowery tea stress always lands in our stomach and creates havoc. Soak a handful overnight in 750ml water. look for tinctures that feature other happy gut herbs like angelica or fennel. try adding some spoil-yourself sweetness with a little honey. Strain and drink through the day. heartburn or acid reflux? gentian tincture could be your go-to herb. woman&home fEE L GOOD yOu 31 . 2 Fix your digesTion… with a herb tincture a martyr to indigestion. this bitter herb ups gut enzymes to sort digestion.uk 3 sorT your downsTairs… with a fruity infusion sluggish or loose. £12. ✢ Steep for 10 minutes. istock by getty images words lynn cardy PhotograPhs are a natural way to get things going. when your downstairs gut acts up. said to be one of the best for a troubled gut. Put 2-3tsp dried blueberries (not fresh) into 250ml water.co. ✢ blueberry “This is my nan’s way to treat diarrhoea. prunes getty images. strain and sip. Strain and sip slowly. revital. Bring to the boil. ✢ Prune “If nothing’s happening. ✢ In a pot. has a soothing recipe. amy Jirsa.” says Nici. try a tea that hugs you better.com. Aaah… feels better already.49. life is sad. try Gentian Angelica Bitters Tincture. Nici Hofer is co-author of Vinegar Socks: Traditional Home Remedies for Modern Living (Hardie Grant). “Lemon balm is talented at treating a nervous stomach and blends beautifully with lavender. if your tum feels restless and nervy. or Viridian Organic Digestive Elixir £12.” says Nici. then simmer for 10 minutes. naturopath and author of Herbal Goddess (storey books).

difference. making the them. stores. join in and encourage for a count of eight. the £24.com. revital. elevations had had to stop or reduce physical in skin temperature and blood flow in the brain. kikki-k. You should feel the other nostril. making a techniques can make a huge whooshing noise. DID YOU KNOW? HoT FlusH relieF research by joint health supplement exercise can reduce the amount and intensity of hot flushes regenovex revealed that 59 per cent during the menopause. diet aids. often slowly through your mouth. according to a study published in of us buy anti-ageing cosmetics. Breathe out of time sitting or lying down.com. to your water. even though a third symptoms such as the amount of sweating. 32 woman&home fee l good you . breathe in through and breathe in slowly and deeply the other. Breathe out of your mouth with them. The best ways to keep yourself taking the opportunity to look well during the spring back and reflect on your progress. but The Journal of Physiology.co.99 from creamy shake packed with function.uk 24. £22.99 for 30 capsules.96 for strength. tolerance. spirulina and fibre. best vitamins. simply add it l-arginine for endurance and boots. £9. energy and heat building blocks of protein. eVeRy bReatH yoU take taking a few minutes each day to try different breathing techniques can contribute to the health of elderly people… and their carers. and we’d urge anyone breathe in and hold for a count of caring for an elderly relative to sit seven. exercise that makes you hot and 70 per cent of us do nothing to keep sweaty reduces the severity of hot flushes by minimising our joints young.com and enzymes. website myageingparent. nutricentre. muscle with amino acids. sUppLeMeNts for sports FGY Dual Action Roller Massager photograph istock by getty images with Back Relief Gel relaxes tense. Close your mouth. proTein poWder is a supports hydration. backpainhelp.” says Deborah Stone of advice whooshing sound.6ml. Use the tabs to keep track of your wellness. close off through your nose.com Holland & Barrett. 3 £23. When you exhale. nutrition and mental wellbeing. fgy TIP wellbeing Be inspired to live your best insider life with a Wellness Planner. Repeat ten times. minerals. Repeat ten times. Many older people can spend a lot your stomach expand. many for ten minutes or longer. exercise. £48.70 for 476g. Boots. activities because of painful joints.10 for 50.com ✢ To reduce anxieTy Hold one ✢ To de-sTress Sit straight nostril closed. also suffer from stress-related ✢ To aid sleep Breathe out conditions. Repeat because of medical problems. larger Superdrug £22. of knotted muscles to alleviate and prevent pain in the the spiru-Tein Vanilla WHey eleTe elecTrolyTe solgar l-arginine 500Mg back and neck. “A few simple through the mouth.

webmd. dairy products using only organic milk. melatonin. If your try eliminating foods one at man’s overweight. smartphone or a compound known as your computer’s backlit screen arbutin. Take 500mg three trigger the immune times a day until at least can throw off your body’s natural 5-7 days after the last system to fight off circadian rhythm by suppressing sign of infection. so parts of your body that little changes rapidly reproduce – like hair that help you live a and nails –need a constant healthy. with psoriasis and and being overweight is also allergy test. a hormone that helps regulate sleep and wake cycles.. It’s a good idea to avoid all tech for at least an hour before bed. Like flow to generate strong buying quality well-sourced cells. Can duct tape get rid of warts? Studies Bladder conflict.com.. their Bio Live yogurt is made with no Massaging added refined your tummy for as sugar! If you’re trying little as 5 minutes a day acupuncture for the can boost blood flow and first time. on. a herbal medicine just help peel away The glaring light of that combats bacteria with layers of the skin and a tablet. Zinc is vital to It’s the healthy cell division.com.com woman&home fee l good you 33 . but it may infection? Try Uva Ursi. it a time to see if it improves. wear clothing ease tension from period If you that allows easy access to pain. have an itchy scalp. head a few times a week which can reduce blood – either full strength flow to the penis. Obese men have doctor about a food lower levels of testosterone. A zinc deficiency can food. Start a few days feel more tired lower arms and legs where before you’re due many points are located. you could don’t go on an empty have a mild intolerance to stomach or straight something you’re eating – after a meal. could impact his sexual think about asking your If you suffer performance. With thanks to herbwisdom. the wart. or with water – then rinse after it dries. 10 brilliant ideas wellbeing wellbeing short thoughts. fulfilled life. Yeo Valley produces cause splitting nails. victoriahealth. after meals. try linked to high blood pressure apple cider vinegar on your and hardening of the arteries.

smooth and plump with our best secrets for ageless skin  Have a great hair day– every day! Expert solutions and the latest best buys  Learn the art of a great manicure and get set to show off immaculate nails .your BEAuTy ✢  Dare to bare… learn the art of applying nude make-up for a healthy-looking you  Get ready to bare… your legs. with our flawless self-tan technique  Erase lines.

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faultless Nars All Day Luminous Weightless says Rebecca Restrepo. Keep a light “then use the same brush for putting touch: just where you never want to shine.” not under. the more blemishes there seem to be: but flawless.99. plus a fab skin with moisturiser.99. with new MOISTURISE AND PRIME TO ADD THE BASICS Apply BB.BEAUTY New treNd “No make-up” make-up You… but improved! Learn the art of “invisible make-up” with our expert guide – only you will know the secret. or for a bit more cover. the older you get.” Check out one of these lightweight foundations that you can’t feel. £29. reveals Jo Glanville-Blackburn IF YOU NEED COvER… Rumour has it that at least 50 per cent of us don’t like wearing foundation. redness and broken capillaries. £4. not a mask.” says Clinique make-up artist florrie White. the hasn’t been conditioned beforehand. swipe and tip onto skin. but chances are you still need to even things out. £42. £27. dark and light. and the lines down use concealer over the top of foundation. which disappear with a magic primer: FGY stays put all day. enhanced fingertip to dip. or Sensai Skin Focus POWDER PERFECT Personally Corrector. . “don’t expect of the face where we all have the most “magic wand” applicator shaped like a any foundation to look good on skin that issues – redness. £8. in 21 shades. Try looking skin is actually just a balance between matte and shine. I dislike powder – but they’re getting “My favourite tip? Apply with super-fine in texture so they really a brush. discolouration. that truly stays put. >> between the brows. “foundation has a bad rep. foundation on over the top – it Best powder? The super transparent makes it more sheer and wearable. otherwise it will ‘move’ the base you’ve carefully applied. We love the crayon tip of L’Oréal True Match PRO TIP Make pores and fine lines Cream Le Crayon Correcteur.” By Terry Hyaluronic Hydra-Powder. “you want to look Fake flawless bare-faced. £32.” pores – and fade it out at the cheeks. Maybelline Dream 3 make-up artist and global make-up artist Flawless Nude Foundation. “Then focus primer TIDY UP WITH CONCEALER Now use easy to layer up. £25. can barely see and stay in place for Chances are. 4 loves Lancôme La Base Pro Pore Eraser. in a handy stick. “Always Satin 24Hr. New york A-list Skin needs to look like skin. reducing the need for powder. hours. us look older than we are. Clinique Beyond Perfecting Foundation 1 2 + Concealer. Foundation. try on areas of the face (and skin) most prone concealer to cover stubborn areas of Elizabeth Arden Flawless Finish Perfectly to movement: the centre of the forehead. that’s for elizabeth Arden. £24. the sides of the nose down to the mouth.” says Maybelline UK aren’t settling in the creases and making make-up director Sharon Dowsett. CC “sensing” technology that determines SOFTEN FEATURES Always prep cream and/or foundation to the centre whether your skin is dry or oily.” says Sharon.

woman&home fee l good you 37 .

“Just polish it into on your fingertip. across the collarbone. or Lancôme La Base Pro Hydra Perles de Blush in Angelic Radiance. Brush mascara on lashes inwards first. not dark and sultry!” says Rebecca. “as it gives the least amount of pressure PRO TIP “Take an ivory soft on your skin here. 2 wherever you want to highlight.BeAuty new trend Eyes right A naked. This way you’re left with less Sharon.50. so now add a bit is all you need. Think tops of cheekbones. makes skin look and has a hint of raspberry for that cold weather a hand-held mirror as if you’re looking feel ten years younger. for a lovely radiance. as this will PHOtOgrAPHs IAIn phIlpoTT which rejuvenates the face in seconds. “A perfect pink “Tilt your head back. keep dark on the outer corners and let it fade into the centre of the eyelid. £34. Try L’Oréal Revitalift Magic Blur Instant Skin Smoother Anti-Ageing Eye Cream.50. so you catch the outer lashes. £29. £39. so it’s lighter and less your skin using a big brush. YSL Touche Éclat blood rush to the cheeks.” 1 2 3 Add ligHt Look for radiance primers Add HeAltH Foundation takes ONe cOAt One very fab mascara that make skin gleam: MAC Prep + Prime colour out of skin.” says Terry Barber. Dream Touch Blush in Apricot. £6. To finish. look down into Radiant Pink. colour on the outer corner of the eye. with tiny gold flecks that powder formulas: Guerlain Météorites “Saturate lashes at the base.50. down into your nostrils.49.” Apply concealer into shimmer eyeshadow and use the inner corner of the inner brow then tap this as your highlighter. The difference is amazing: you’ll miss none!” Sisley So Intense Mascara. Moisturised highlights are a flattering way to contour. Gel Primer. Choose to apply mascara or eyeliner. it’s all in the layering… 1 Prime time An eyelid base makes colour stay put and may help counteract uneven tone and crepiness. or go creamy with Maybelline the last tiny lashes at the ends. top of the Cupid’s bow. “Dark on the inner corners makes eyes look dark and tired.” Try maybelline eyeshadow tHe smOky Nude Keep darker mono in sultry sand.” says downwards. towards your nose. £5.99.50. £29. £12. The trick to apply? Natural Radiance Base Lumière in back to the cheeks. this is the best way Blur Primer Blurring & Illuminating Fluid MAC director of make-up artistry.” says Rebecca. then comb glimmer. dramatically enhance the look. make sure you catch all Glow Illuminating Make Up Primer. . through. heavy under the eye. How to NOt look tired? “Use your ring finger to apply concealer. neutral eye is anything but! Just like your skin. “Use skin tone eyeshadow to shape and sculpt your The flush of youth  contours. then brush straight ahead and out to the sides.99.” says Rebecca. to the inner corners for a flattering look. £28. the Then place a paler colour as a highlighter bridge of the nose.

Get a good pink stain that brings out the natural tone of your lip – it makes teeth look whiter too!” From top: shiseido Veiled rouge lipstick in rosalie rd302. £26 PrO tiP “Pout your lips with a pencil rather than an injection. so use your lip pencil on its side.” says Sharon.The ultimate nude lip  “Ask yourself.50. ‘do I need colour?’ – it’s so individual. “Most women have an uneven lip line.” try charlotte tilbury lip cheat in Pillow talk. chanel rouge coco lipstick in Adrienne.” says Rebecca.” says Terry. “this way you avoid leaving a harsh line as it wears off. but it drains the face if you’re older. You don’t what anything too obvious. bareminerals marvelous moxie in Be Free. £25. “If you think nude is all about just beige you’re wrong. estée lauder Pure color envy shine sculpting lipstick in charmed. woman&home FeeL gOOD yOU 39 . not the point. £16. £17. A beige lip is great for young things that want festival chic. £19.

it lidded or hooded eyes to give a more open and younger boosts moisture to help keep the surface smooth.” says celebrity facialist What can YOU do about it? Golden rule Debbie Thomas. an expert in blepharoplasty. to look your best.” says Sandeep.” says specialist dermatologist ➤ THE MAX “Surgery is the only effective option to treat heavy Dr Stefanie Williams. these lines What’s going on? Skin here is naturally thinner and more become indelible super fast. and be conscious that drinking Fine lines deepen Sussex NHS Trust. plumping and smoothing lasers oculoplastic surgeon. to as “smoker’s lines” (even if you don’t). smoking or similar movements Active Intensive Eye Therapy.45. The bane of almost every lipstick lover over 50. and occur because muscles around the mouth tighten and pull the skin into a puckering state. recommends NeoStrata Skin through straws. “The same ingredients you use around your eyes are Circle Perfector SPF30.” appearance to the eyes. so target daily care to plump. £29. plump and lifted.de placed Botox can lift the brow if you have mildly hooded eyebags. Guerlain Orchidée Imperiale Eye and Lip Cream. ➤ A LITTLE MORE Hooded eyelids/eyebags? Strategically which softens and plumps those vertical lines. I’m a huge fan of brighten skin underneath. soften and protect. ➤ A LITTLE MORE “Hyaluronic dermal fillers are the main solution pHOTOgRApH jumpfoto. vulnerable to external aggressors such as UV and pollution What’s going on? “Vertical lines above the mouth are often referred (smoke).” and dermatological surgeon for Surrey and Stay hydrated! says Debbie. says Jo Glanville-Blackburn ALL IN THE EYES LITTLE LIP LINES Your eyes are the fastest age giveaway there is.” says Debbie. 40 woman&home FEEL GOOD YOU . which is tinted to skin fab for the lips too. £120. “It’s difficult to treat because it is muscle more than ➤ THE MINIMUM “Massage helps de-puff and skin causing the issue. consultant dermatologist counteract the pulling in of your mouth.” It’s deemed and micro needling can all help stimulate collagen in this area to be the one facial surgery with the highest level of satisfaction. according to consultant dermatologist Dr Nick Lowe. “Seek out an ➤ THE MAX “Laser peels.” Or try Kiehl’s Clearly Corrective Dark on thirsty be tightening those muscles even more. for tomorrow.” advises Dr Lowe. for static lines and gravitational folds. softening the lines. ➤ THE MINIMUM “Try facial exercises that Dr Sandeep H Cliff. “One of that pull your mouth into this small “O” shape will the few creams that can also be applied to the eyelids too. “Injected directly beneath a line or fold.bEAUTy ageless skin De-age skın You’ve got that “ageless” attitude… your here’s how to have the skin to match! Re-evaluate how you treat your skin today. £51.” get circulation moving.” What can YOU do about it? says Debbie. Hydration is everything so combine both when you apply eye cream.

or Darphin Exquisâge Beauty Revealing Serum.” Small amounts of hyaluronic acid are administered into eight points on either side of the face to gently recontour to make the entire face look youthful. contains minuscule particles of collagen and hyaluronic acid particles to wrinkles show a life well lived. PLUMPER… Soft.uk.” . and fine lines and wrinkles are reduced by up to 34 per cent. plus the pull of gravity. These platelets then release growth factors. with a collagen-boosting multi-peptide and algae complex to make skin more supple and firm to the touch. Or invest in the CACI Microlift handheld device.” says Sandeep. rounded plump cheeks are the hallmark of a youthful face. Opt for a peptide and/or hyaluronic-based serum under your day or night cream. “creating youthful contours rather than chasing isolated wrinkles. Collagen production slows down. hollow cheeks add on years. caci-international.99. hqhair. Harrods’ Urban Retreat Facialist. What looks good now may not look so good in ten years’ time. Expect to pay from £550. such as the much-loved Estée Lauder Advanced Night Repair Synchronized Recovery Complex II.” Try the “8-point lift” by Dr Stefanie Williams.com. which mimics the effect at home. skin is firmer. so the loss of skin fat pads – particularly around eyes and mid face. has an ageing effect. £349. ➤ THE MAX “Deep dermal filler injections work while others may consult a plastic surgeon about facelift surgery or cheek augmentation.” What can YOU do about it? ➤ THE MINIMUM Try a lifting. while gaunt. £48.” she says. this radiates from you plump from within. £75. What’s going on? “Fat tissue in cheeks is among the first to go with age. ➤ A LITTLE MORE “One of my favourite regenerative treatments to gently help plump facial areas is Platelet Rich Plasma Therapy (PRP). L’Oréal Paris Revitalift Filler Renew Serum.” says Dr Stefanie Williams. £14. known as the electronic facelift. Aneva Derma. “I always sound a note of caution about fillers offering permanent solutions as the effects cannot be reversed. “Try to keep a little extra weight on and stay toned.” says Deborah Richardson.” says Debbie Thomas.co. “It improves muscle tone so facial features are more defined. “It’s like a liquid facelift. “but in a completely balanced way so that no one would ever know. £110 for a month’s supply. “Your face will look more youthful. “I regularly have it myself!” It involves the reinjection of part of the patient’s own blood serum (rich in platelets) back into his/her skin. plumping facial such as CACI (Computer Aided Cosmetology Instrument).SOFTER. if you are happy with yourself and confident in your own skin. which stimulate skin cells to produce more collagen and elastin. Expect to pay £60 for 60 minutes. Try a collagen drink: I have one daily to plump my skin from within.” says Dr Stefanie Williams.

seLF feature name Nearly time to ditch the tıghts! Healthy. glowing – isn’t that how we all want our skin to look as the weather warms up? Here’s how to prep your legs now to show off soon! credits here xx woman&home feel good you . fresh.

£14. then This mixes tiny silk particles with a for very little effort. er. is definitely one to watch – look out GLANVILLe-bLAckbUrN PhotograPh GeTTY IMAGeS ➤ Fake it easy: St Tropez But there’s numbing cream on for our Beauty director’s pick of the Gradual Tan In Shower offer if you wish. use a body brush to rub off any residue. spray-on tights? wood pulp). and avoid the Body Corrective Foundation.com). It follow with a moisturising lotion. is glow. bijoux.  age spots to worry about. as ESPA Invigorating Salt Scrub.  what it says on the tin – it fortnightly gaps. and veins can develops the moment you wash look a bit bee-stung for a while MAX OUT it off. apply in a constant sweeping PerMANeNTLY! Ever Face & Body motion all over. this will block that since September. Bondi Sands Everyday SOrT ThreAD beautifully and comes in Gradual Tanning Milk. is For a two-in-one quick step under the dampened mitt up and down on skin – a real treat to use – it shower. £10. you may not immediately think Mac Studio Face and colour each day to create a natural-looking of perfecting your legs with make-up the Body Foundation. your legs have been marks. Make Up For a shower. microsclerotherapy for little limbs.co. bruises or even a safely wrapped up in 40-deniers ➤ the cost Treatments cost £220 tattoo. and can help draw toxins out Tights Body Foundation. baring them again can be daunting. diego Korean Spa Magic Peeling Mitt. sweat or rubbing. subtle on. Blends well and creditsjO Words show through. stand out of the water and rub the Skin Miracle. The squeezy in Light or Medium Matte. If you’re using a self-tan to peel away – then just rinse under the your hands. £6. with in-between fingers and toes dancey. giving just a as Clarins Exfoliating Body Scrub. The injections can sting a bit.   bottle makes it a breeze Liberata Fabulous Self Tanning Gradual to dispense. £16 terrycloth side for cleaning and another of your body. so you don’t give especially. hIDe FLAWS sun while you still have treatment £29 – if you’re worried about Chances are. This brand the game away! in the area behind the knee. let it sink ➤ What’s the Fix? Liquid Make Up. Throw a generous handful – what could be a better substitute made of rayon (taken from natural of Roques oNeil Therapie Himalayan for tights than. use your a gradual. get about eight-ten good scrubs from the contains arnica and vitamin ✢ Need something with a bit more mitt before you need to buy a new one. anywhere on the face Sunshimmer Instant Tan Gradual Glow flattering and so subtle that nobody and body. £27. remember to red or purple veins. shine. Prices vary. £28.” says dr dancey. £15. foundation pigment for an airbrush- like effect. Just swap your regular body lotion way you do with your face. so you can build the bits you do. we love salt-in-oil scrubs.  veins. covering veins and making skin look flawless. for dermatologists who 12 hours. such shower to reveal smooth. and then a week is probably enough. or dab on with a blender for wash your palms and leading dermatologist dr elisabeth concentrated blemish-covering. or you have thread veins or practise sclerotherapy in your area.uk. C to help fade bruises ✢ “kick” to reboot your skin? The TRy A WEEKLy dETox: Himalyan and brighten skin. with no streaks in sight. and stay put it does. Vita would ever know it’s there.” recommends fingers. £36 a little scratchy! Magically (and slightly and although the colour for six sachets.uk. and you’ll hide minor skin niggles. soft limbs. Washes off after use. It’s a fairly intense exfoliation so once wash of glowy colour to which leaves skin more matte. easily with soap and water. giving amazing exfoliation detox Salts. afterwards. as they leave skin strangely). see comes in three shades. “Just keep clean and Vichy dermablend Total dry for 24 hours. £11. there’s no reason cosmeticdoctors. GeT A GrADUAL GLOW why you can’t use body make-up to cover A LITTLe gradual self-tanners deliver a hint of colour the bits you don’t like and enhance the MOre… with added moisture.50. does need three treatments at woman&home. While showering. has one planet. even with veins. for at least here Whether your skin is so fair that the veins medispa. the dead skin on top starts looks scarily shimmery in beautifully soft. £29. no transfer onto clothes. even if it does feel feels and smells amazing. into a hot bath. woman&home feel good you 43 . out on 5 May.co.99.99 – after VeINS – 13 shades. it’s actually product. as our tester discovered. but the best a classic for perfecting skin for one of these: Rimmel London body make-up is hard-wearing. choose a wash-off scrub. £37. dare to bare beauty exfoliate yourself smooth NeeD SOMe heLP? This Works Perfect Legs Body scrubs transform skin in minutes. you’ll probably collection in the June issue of Tanning Lotion. £4 pink salt is the purest on the dalla Palma Spray on (thisisbeautymart. such the firmer the better. so the thought of each at dr dancey’s Bijoux MediSpa baby out come rain. in for a few minutes and “Sclerotherapy for those small blue was designed to stay put on dancers’ you’re done. in london and Southampton. it blends Lotion.

3 get your ways to nails in shape Unless you’re booking in for a regular manicure. £22. Investing just a little time will have fabulous results and make your overall look so much more groomed FGY tip use a hand cream containing sPF – and reapply regularly. once a week. . slather Lancôme Nutrix royal Intense Nourishing & restoring hand Cream. on before bedtime and wear a pair of cotton gloves to wake up with super-soft hands. treating your nails to some TLC is a must.

The nail bed is made up of several fine layers. £12. but you never want to overdo it. fragile nails. so letting them grow continually means the weakened ends can start to separate and split. but use a crystal nail file to smooth edges. dehydrated skin that tends to build up around the nail bed. £8.50. Once a week. woman&home FEEL GOOD yOu 45 .75. This care will extend your nail plate. Only use a soft buffer and don’t do it more often – it’s a bit like exfoliation and is just taking away the top layer of nail. to gently push them back – but not too hard. Massaging stimulates circulation to the fingertips and encourages nails to grow faster too. add shine and make your polish last longer. nailcare beauty 1 FILE ONCE A WEEK This will prevent nails from breaking and help them grow. so there’s less chance of splitting – it smooths ridges too. every night softens and conditions. 3 STRENGTHEN AND PROTECT Gently buffing your nails once every couple of weeks with a four-way buffer will smooth ridges. Shape with a regular emery board. even surface to apply polish. not as blunt as a square but more elongated than a rounded nail. 2 CONDITION YOUR CUTICLES Healthy nails start with healthy cuticles. Sally Hansen Advanced Hard As Nails. £4.95. then use Superdrug Cuticle Sticks. A good base coat will both strengthen nails and prevent discolouration. so you have a groomed. 99p. it heals the sore. We like Leighton Denny Crystal Nail File. so massaging them with Jessica Phenomen Oil. boots. What shape to go for? Nail pro Jenni Draper recommends the “curved nail”: “a natural and flattering look – shorter than the almond. soak nails in warm water mixed with the oil for five minutes to soften cuticles. will protect and strengthen soft.com. just gently shape the corners. which can occur relatively PhotograPhs getty images quickly if you use deep coloured nail varnish. It suits both bold colour and nude. Drenched in nourishing vitamin E and jojoba. the cuticle area is extremely delicate and could cause your skin to bleed.” Don’t be tempted to over-file the sides.

is the ultimate hair hero and otherwise they may break cause it to break more easily. that may dry your hair out more and Elasticizer. further up the hair shaft. breaks easily and acts in a “fragile” way. and this needs moisture for hair through a blend of protective antioxidants into a set style for to stay supple and flexible too. such as most see a difference after just one use. His Philip Kingsley keep split ends in check. “A single straightening treatments. £30. keratin HAIR HOW-TO trichologist Philip Kingsley. which can ✢ Don’t pull your bonds) that bind the keratin in your hair’s help reduce breakage by resisting damage hair back too tightly cortex. to help boost elasticity and shine. Lack and velvety moisturisers. and overuse ✢ Gently remove healthy hair is stronger than a steel wire of heated styling. from £14. Philip also too long. tangles with a wide-tooth of the same diameter and can stretch up comb. and ✢ Have a regular trim to  aVOID “Any chemical processing so reduce breakage. strong bonds in the hair (disulphide Strength Cure range. starting at the to 30%: but only if it’s in good condition!”  tRy tHIS Regular shampoo and ends and working up This strength and elasticity is due to conditioning is key. Try the Pureology towards the roots. or wrap of moisture results in porous hair that recommends using pre-shampoo conditioner hair ties too tightly. Have a great hair day! get your best hair ever with our expert problem-solving advice Feeling fragile? “Hair is remarkably strong.” says bleaching and highlighting.85.” says Philip. .

 aVOID excessively drying hair out gold Collagen forte designed to replenish moisture. it’s humidity and virgin oil. More hairs = more oil the roots and blow-dry oils. giving your hair 5-15 minutes for rather “distressed hair”. upside down for keep it looking and feeling healthy. is a in the air it reverts back.com LA celebrity colourist Denis De Souza. so ensure you are eating good damp rain or summer nutritious fats such as avocado. such as Joico in kick-starting your K-Pak Color Therapy Dry Oil Spray. >> woman&home fee L gooD you 47 . We love John frieda frizz-ease ten x 50ml drinks. moisture absorption back into the hair hair growth. such as Trevor Sorbie bad day. super-rich yet lightweight treatment MUST TRY THIS with cotton seed oil and argan oil. gives you instant body and smooth the hair cuticle (much like because it weighs less. Then go condition aplenty! environment that causes frizz. £5. Hair expands. gold-collagen. so try to stick to every other day to on your scalp = zero body and bounce. dull hair Can you feel that crispy feeling just by scrunching your hair in your hand? If so. it means the actual hair.25. as shorter hair or keratin treatments that will strengthen instantly make the roots flop. but cuticles and make hair more shiny. my favourite on a flat roots day (or more body and volume. but hair shaft. your body (and skin) is lacking vital moisture out? Indoor or outdoor. as it will regularly. illuminate with brilliant shine. maximum body. When washing your than anyone else. and limit your use of heated stylers. protect from wind and vitamins and minerals environmental protective spray when sun. to repair broken strands and mean you have thin hair or less hair whatever your hair length.  tRy tHIS Smooth with a product depleting collagen £16. tame unruly frizz. and add suppleness  tRy tHIS Make dry shampoo your ✢ Colouring and/or and moisture back into the hair. This will smooth conditioning mask twice a week for you blow-dry and apply heat. lank and flat on a even if I just haven’t blow-dried my hair and conditioner. HAIR HOW-TO gently massage your scalp with the Dainty even! Indeed. extra heat.” says Moisture Barrier firm-Hold Hairspray. £6. a mask that you leave on for powder does cling to the roots. that will not only assist you’re out and about. £21. the first month. Spray warned – washing your hair every day due to the fact that each hair has its onto towel-dried hair at can strip moisture and your hair’s natural own oil gland.99. form blades with your fingers and diameter of each hair is just smaller. perming your hair Try Redken extreme Strength Builder you’ll need to wash it out well as the roughens and swells the Plus. those with fine ✢ Look for volumising products such lengths of your fingers.95: “A finishing spray with advanced that seals the cuticles and discourages but will also help with hair repair technology that nourishes. which instantly lifts. walnuts and static electricity in our oily fish.99. Chances are. £3. rather than hair often have more hairs than others: as John Frieda Luxurious Volume Blow tangling hair with your fingertips. which seems to suit all hair types. £5. Always wear a swim beauty drink includes ✢ Use a leave-in conditioning hat in the pool. fine hair is one of the most well) is still Batiste XXL Volume Dry frizz free Shampoo and Conditioner. It doesn’t Shampoo. your skin’s barrier). Be the limp. HAIR HOW-TO Just fine! ✢ use a deeply moisturising shampoo Considered limp. £16. flax seed oil. it’s time to super-nourish your Frizzed hair inside and out.80. ✢ Hair that is dry or broken is more  aVOID Putting anything conditioning ✢ Get your hair cut prone to frizz so seek out protein-based or softening near the scalp.50 each. L’Oréal Professionnel the moment there’s a hint of moisture Mythic Oil Masque. whenever possible. common hair types there is. and oils such as essential fatty acids. £40 for strengthens and seals hair to instantly shaft. hair know-how beauty Brittle. lanky greasiness is actually Dry Lotion Root Booster. new best friend if you haven’t already. then rinse out with shampoo ✢ Treat your hair to an intensive sets into the style you want when and wash as usual. That’s why hair dry hair. stretches and  tRy tHIS A pre-shampoo changes its protein bonds temporarily conditioning treatment of hair oil on HAIR HOW-TO when wet or damp.

drawing out surface water away from the face. coating boosts shine in the the style is more likely to hold.” says Christopher Appleton. Set. Finish with cold air using side you would like your of hairspray to help them stay the cool shot button. Extra-wide plates cover more strands in fewer swipes.beauty hair know-how FGY Sleek hair in seconds  T3 SinglePass X. falling onto the face. the teeth remove excess water for a quicker drying time. £18 middle creates a more casual the brush’s special teeth snake gently through look. smooth results.” says Shaun pulfrey. Only downside is the price. speed and ion-releasing condition.” says Stephen Glendinning. £129 foolproof. make this a winner for relaxed wave.” parting to be before you put. with no damaging “hot spots”. nozzles and a diffuser help the diamond-infused ceramic when the hair is less glossy and create your perfect blow-dry. Pro TiP “keep your dryer speed and heat low. The first ever touchscreen hairdryer. Style! Cute curls or bouncy blow-dry? The power is in your hands with these styling tools Perfect waves  BaByliss Diamond Glamorous volume  remington Silk rollers. start. with 15 customisable settings guides hair into a perfect for heat. £165 Created by a Silicone Valley tech entrepreneur. the swivelling Pro TiP “These rollers work style and substance. frazzled strands – but these are practically to smooth frizz and takes just five minutes to work their  Smart Ego. If face of 210ºc heat. holding the iron horizontally to created a tousled look. Three cord won’t ever tangle. speedy. then add a light dusting your hair stays tangle-free. with the curl bending hair while you blow-dry. you find you’re struggling to get Pro TiP “Use the unique comb nozzle – it’s the ends of your hair into the words jo glanville-blackburn and fiona mckim photographs iain philpott a great way of injecting volume at the root plus Pro TiP “decide which rollers. We shaved five minutes off our morning regime and had far fewer flyaways. £30 big hair. Automatic switch- off after an hour is a nice touch too. hair around the iron from the middle section and pulling down slowly. in the  Tangle Teezer Blow-Styling Hairbrush. parting your hair to Remington session stylist.99 You still can’t beat rollers for Waves Wand. percy & reed. and this highly evolved there are many ways set boasts a speedy 90-second tonging goes wrong – weird heat up. one side will mean that the curl will be formed in Fast salon style a more glamorous style. this makes light work of straightening thick hair. which will set the hair. Pro TiP "SPX can also create a smooth wave by wrapping the Heat. while the tourmaline and ceramic plates retain high temperatures evenly. . the curvy barrel volumising magic in your hair.” says and creating tension without tugging hair for paul percival. £59. Taylor Taylor London. so your hair needn’t be damaged by high heat. silky ceramic clips A bespoke blow-dry bends. session stylist and T3 ambassador. and especially well on ‘day two hair’. says Gary Evans. tangle teezer founder.

£18. look cleaner. one thing beauty if you only do one thing › Define your brows d efining your brows strengthens and offsets the rest of your features. Words jo glanville-blackburn PhotograPh getty images illamasqua Precision brow gel in strike. £29. take a brow pencil and fill in any gaps.50. or the double- ended clinique instant lift for brows. clinique uk colour artist. which has a crayon one end and highlighter the other. is a fab brush in translucent powder little indispensable and run around the perimeter of your brows four-in-one to make the edges shape. defining the shape by using little flicks to imitate eyebrow hairs. “brush hairs up and along.” try bobbi brown Perfectly Defined long-Wear brow Pencil.95. dip a fluffy £12. £16. this avoids creating too much of a harsh. while the FGY tip no7 beautiful brush eyebrow hairs down and into an elegant eyebrow kit. graphic shape. woman&home fee l good you 49 . use the highlighter under the middle arch to give a lifting effect. is a great shade and just doesn’t budge. perfect.” says Florrie White. if you prefer a gel cream formula. highlight and tame kit. line to finish.50.

and is there anything i can do to sort it? her blog theredheadbeautyed. three months but wears £23. but favourites include the classic potentially toxic. which is FGY TIP free glyoxylic acid (found Big lashes are in.com/beauty 50 woman&home feel good you .99 for ten x 50ml child – is there anything i can do? bottles (gold-collagen.com Whether it’s temporary or long-term due to decreasing oestrogen. mascara such as lancôme which lasts only two- Q Hypnôse Volume-à-porter. hair and skin. We all make-up. with 11 Will HElP MY books to her name SKin? it has recently become including Spa Bliss (Duncan Baird) and incredibly dry – i think it’s my age! A New You In 21 Days (Quadrille). or. these face mask – it’s one of the best ways to give smoothing salon treatments take about your skin an intensive moisture boost.com). formaldehyde- £60 for ten. My original super-smoother. £9. plumper skin) in these supplements. firstly. there are two immediate ways I’d rehydrate my own key anti-ageing ingredient in all SK-II products. comb through and style as usual. Q of collagen (the key to softer. from the outside. £10 for five a marine-based collagen drink. with hyaluronic one of the most transformational and long- acid.99 other make-up. so A beauty journalist you can look and feel your best every day with more that 20 years’ experience. to deeply shade that you naturally Cheek Colour Balm. with niacinamide to shows that by drinking the tiny fragments boost the skin’s moisture barrier. £26. it tricks our skin into WHY HAS MY HAiR thinking we have a collagen breakdown and CHAnGED? My hair has naturally stimulates the fibroblasts in our skin become increasingly frizzy and to produce more. get a hydrating treatment. with or without any blend in to make sure it you often don’t need ease forever Smooth Anti-frizz Primer. All i’m going to say applying any eye or lip layer of make. for 100ml. the switch to a fat-lash in goldwell Kerasilk). I’d two-three hours depending on the length of recommend a sheet mask.50. Before looks like you and not a much elsewhere. as the occlusive your hair.BEAUTY questions & answers BEAUTY KNOW-HOW Jo Glanville-Blackburn gives you solutions MEET THE BEAUTY ExPERT to those common little beauty queries. or practise applying off naturally and doesn’t false lashes! Pop into your HOW DO i WAKE UP MY local beauty salon for advice completely flatten your FACE? i wear minimum make-up but always or try lash extensions that last three-four hair. invest in an intensive hair is blusher. borage oil and vitamins B and C. especially unmanageable since having my second Pure gold Collagen. the gentler. Not actually keratin-based. after turn after a good workout) smile and work it into the just above the blush. Try it. For an added conditioner or mask. my eyes or lips. And lasting treatments you could try is a “keratin” secondly. so soaked in Pitera. Then your skin looks fresh so face. Where am i going wrong? upwards of £200. Treatments vary in feel my face looks tired regardless of how i do price but expect to pay weeks. GO OnlinE � Check out all the latest beauty news at womanandhome. i rather like a hint Burt’s Bees More Moisture Baobab “prettiness” that a soft simplicity and ease of of Elizabeth Arden Eight pink blush (the kind of Clinique Chubby Stick Hour Cream. tops of my cheekbones nourish and smooth the frizzies. grab a creamy up. Research stretching cloth masks. £19). Try underestimate the soft blush (i love the gleam. Jo Glanville-Blackburn is w&h’s beauty Q WHAT director. I love them. I’d recommend SK-II facial Treatment Mask. from the inside – try or olay Total effects 7X Mask.99 for 295ml. £35. now PHOTOGRAPH getty images washing your hair. on the Conditioner. pump in John frieda frizz can bring to your entire apple of your cheek. and contain a range of smoothing layer means the ingredients have nowhere ingredients such as formaldehyde – the to go but deeper into your skin. £11. At home.

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your DIET ✢  Burn fat fast! The 5:2 diet that switches on your skinny genes for easy weight loss  Make a healthy meal in a jar – the simple new route to nutritious eating  A flatter tum in no time. The foods to avoid… expert tips that work!  Shop the latest kitchen gadgets and foodie buys with a healthy little twist .

photograph iStock by getty iMageS .

food tells you whether the carbohydrate in the food is fast. the excess is stored as fat. ✢ lose 3lb a week – effortlessly ✢ Switch on your “skinny genes” 56 woman&home A BrAnD new ATTITuDe . If your blood sugar goes too high. The glycaemic index (GI) of a measured as GLs. Burn fat fast Low-GL PLAn DIeT everY oTHer DAY This healthy diet. too low. around 800. which means that on three days each week you will eat fewer calories. particular food. or grams of carbohydrate. These fast days are followed by feast days. Understanding the glycaemic load GL stands for “glycaemic load” and is  when you follow the diet you should a precise measure of what a particular have no more than a certain amount of A LOW-GL diET iS BASEd food or a meal does to your blood sugar slow-releasing carbohydrate in a day. which further slows carbohydrate. of low-GL foods. where you continue to eat low-GL foods. On THREE RuLES levels. devised by top nutrition expert Patrick Holford.or slow-releasing. A food’s glycaemic of which kinds of foods to choose and 3 Eating little and often by load is the quantity times the quality. what it does to your blood sugar. eating a low-GL diet is 1 Eating a little less carbohydrate (and only those that release their sugar slowly). It’s a “quality” measure. the carbohydrate portion of a main meal. 2 Always eating protein with tell you how much of the food is carbs.and down their sugar release. but you will be allowed a higher quantity than you would if you were following a standard low-GL diet. that’s what triggers hunger. why the carbohydrate foods in the recipes It’s the best way of telling you whether have been chosen. and if it goes points. It’s a low-GL carbohydrates to give you an idea “quantity” measure. is made up of three days of modified fasting. but they don’t tell you  See right for examples of high. Ideally. you want to having three main meals you’ll gain weight if you choose a eat 5GLs for a snack and 7 to 10GLs for and two snacks daily. Carbohydrate the best way to keep your blood sugar even.

swedes) Oats Potatoes ✢ add healthy years to your life Rice . and the high in italics. wholegrain Couscous (soaked) ½ serving (66g) 10 pasta. Carrot 1 large (158g) 7 Beetroot 2 small 5 a model Boiled potato Sweet potato 3 small (60g) 1 (120g) 5 10 low-gl meal French fries 10 10  Protein should make up one-quarter of your meal. split peas or lentils as your wholemeal bread 1 thin slice 5 carb portion – they contain carbs Bagel ¼ bagel 5 and protein. or a serving grainS. meat. pasta) sugar goes up. BreadS.At-a-glance GL guide The low-GL foods are shown in bold. Starchy vegetables switches “bad” genes on and “good” building proteins are working properly. pinto. butter beans. (parsnips. Protein foods include: fish. Sweeten breakfast cereals with fruit and have fruit instead of sweet snacks. sweet Plum 4 plums 5 desserts. (Insulin is released into the of increasing the supply of natural carBohydrateS and mushrooms) bloodstream whenever your blood antioxidants. You can also include pulses Pumpernickel-style such as kidney beans.) Too much insulin that make sure the skin and muscle. potatoes. you will Pumpkin/squash 1 large serving (185g) 7 get used to the taste. cerealS Serving lookS like gl of beans or lentils (soya. rye bread 1 thin slice 5 chickpeas. and boosting compounds Wheat (bread. Dilute fruit juice with water Raisins 20 10 and get used to eating fruit instead Dates 2 10 of dessert. wholemeal bread. cooked 1 large serving (200g) 7 Kidney beans 1 large serving (200g) 7 protein-rich Chickpeas 1 large serving (200g) 7 Eggs Baked beans 1 large serving (150g) 7 Seafood Lentils or beans Switching on your anti-ageing gene Soya products vegetaBleS Poultry or meat All green veg The key to both slowing ageing genes off. low-carbohydrate veg or salad. Keep insulin levels to a Low-fat dairy produce Other non-starchy and burning fat is keeping the minimum and you switch on a gene vegetables (such as amount of insulin in your bloodstream called Foxo. so this further lowers the Puffed rice cakes 1 rice cake 5 GL of your meal. sweets. borlotti Quinoa (cooked) 65g 5 and lentils have the most protein). which has the effect tomatoes. >> BeanS and lentilS Serving lookS like gl Soya beans 3½ cans 5 Pinto beans 1 can 5 Lentils. Pearl barley (cooked) 75g 5 Brown basmati rice  Another quarter of your plate should (cooked) 1 small serving (70g) 5 have starchy carbohydrates such White rice (cooked) ½ serving (66g) 10 as brown rice. dried fruit and neat fruit Banana 1 small 10 juice. white pasta (cooked) 1 small serving (78g) 10  Half your plate should be fresh. quinoa and Rough oatcakes 2-3 5 couscous. Fruit Serving lookS like gl Blueberries 1 large punnet (600g) 5 Breaking the Apple 1 small (100g) 5 Sugar haBit Pear 1 pear 5 Avoid sugar. the moderate in ordinary text. carrots down. If you gradually reduce Starchy vegetaBleS Serving lookS like gl sweetness in your food. eggs or tofu.

 Scottish kipper fillet with 1 slice of wholemeal toast. goats’ or soya yogurt. mixed salad leaves. Or have half a portion for a 5GL snack. some cucumber.  Peruvian quinoa salad Mix 85g cooked quinoa with fresh coriander and parsley. All the recipes given here are in the right ballpark.burn fat fast You can eat way more flexibly than you think. made from a small cupful of oats. crushed. sliced.  2 eggs. Try out these delicious recipes… what to eat on fast days The goal here is to eat 35GLs in the day and not exceed 800 calories. The simplest way to do this is to have three 10GL meals a day and one 5GL snack. scrambled. sliced. plus 3tsp pumpkin seeds and a drizzle of olive oil.  Butternut squash salad Toss a handful of thinly sliced. 6 cherry tomatoes.  Yogurt and berries – a handful of blueberries. plus 3tsp chia seeds and berries. chopped. Dress with vinaigrette. SALADS A substantial serving of any of these salads makes 10GLs. Spoon back into the skins and serve with a mixed green salad. spring onions. 150ml water. It doesn’t matter what you choose and when you eat it. chopped. add 6 Kalamata olives.  Salmon-stuffed avocado Scoop the flesh from 2 halves of a small avocado. averaging 250 calories and allowing room for one snack. cubed. Serve warm or cold. and ¼ avocado. soups and main meals – and ONE SNACK option. and 6 flaked almonds. salads. halved.  Feta salad To a handful of mixed salad leaves. BreAkfAStS  A bowl of porridge. and 1 slice of grilled halloumi cheese. 75ml milk. Add lemon juice and black pepper to taste. chopped. oven-baked squash with steamed spears of broccoli. 6 sun-dried tomatoes. chopped. 100g of natural sheep’s. chopped. plus 3tsp pine nuts and a sprinkle of dried oregano. so long as you choose THREE of the MEAL options – breakfast. ½ garlic clove. mash with 3tbsp smoked salmon pieces. Season and serve. . 25g feta cheese. 2 fresh tomatoes. boiled or poached – with 2 rough oatcakes or a thin slice of rye or pumpernickel bread. 2 sun-dried tomatoes.

Whizz 1 pack Cauldron Organic Tofu. finely chopped. and mixed herbs. 1tsp ground coriander. deseeded. and 3 vegetable stock cubes. dissolved in 1 litre boiling water. chopped. Cover and bring to the boil. crushed. chopped. then lentils. which gives you a 300 to 350g serving. Add 1 large onion. and 1 leek. 200g mint soup (Serves 4) pan. then simmer. and cook over a low heat until the onion has softened. for 30 blend the peas and mint until you have High-energy lentil to 40 minutes until the lentils and a smooth purée. 2 Stir in 2 x 400g cans mixed pulses. then check the seasoning before serving. 850ml vegetable stock and seasoning in a large pan and stir.SOUPS Eat a big bowl of vegetable or bean-based soup. using a balloon can chopped tomatoes. covered. peeled and diced. Gradually add some soup (Serves 4) vegetables are tender. 3 leeks. ¼tsp chilli powder. stir well to combine. chopped. Leave to cool slightly. then simmer for 3 minutes. Add 2 large butternut squash. Season to taste. ground black pepper. and serve with 2 rough oatcakes. and 2 garlic cloves. clove. a tablespoonful at a time. 1 garlic to the pan. 2 Add 1 carrot. then each bowl of soup and add a mint leaf. Cover and until smooth. peeled and cut into bite-sized chunks. thoroughly to combine. 450g mixed root vegetables. >> woman&home fee l good You 59 . and serve. 2 celery sticks. Season and add a splash of water. 1 Heat 1 to 2tbsp olive oil in a large pan a food processor or blender and blend 2 Gently bring back to the boil. freshly grated. Leave to cool of the liquor back into the pan until slightly. 2 Bring to the boil. finely chopped. 200g brown or green bunch fresh mint into a large pan and gently reheat. in a food chopped. then cover and simmer for 5 to 10 minutes until the vegetables and beans are tender. Strain chopped. Bring to the off most of the liquor and retain it. Whisk in the tofu. Bring to the add 2tbsp fresh parsley and chives. drained. sliced. over a medium heat. Swirl 1tsp crème fraîche into cook 1 large onion. ½tsp nutmeg. chopped. Add 2tbsp fresh parsley. 1tsp dried 1 Put 1. then boil. 1 litre vegetable stock and add 1 litre boiling water. Blend the soup and return it to the minutes or until soft and transparent. Return the blended soup to taste. sliced.5kg frozen peas and 1 large whisk. and stir boil. stirring frequently for 8 Quick pea and processor or blender and set aside. reheat and serve. 1tsp fresh thyme. 1½tsp cumin. Serve with crispy bacon over the top. then reduce the heat and simmer for 15 minutes. roughly chopped. crushed. drained and rinsed. Beany vegetable soup (Serves 6) 1 Put 2 onions. 3 celery sticks. Spicy pumpkin and tofu soup (Serves 4) 1 Heat 1tbsp olive oil in a large pan. then transfer half the soup to you achieve the desired consistency. then reduce the heat and simmer for 20 minutes.

Meanwhile. Serve with the prawns. Put 300g large raw prawns. 2 Serve with a tomato and onion salad and choose from 100g cooked brown rice or couscous. crushed. 3tbsp virgin rapeseed oil and a good pinch of salt. then add the leaves and cook for 3 minutes. plus a sun-dried tomato as a filling. or 2 boiled potatoes. rub over a portion of cod (or haddock or plaice) fillet and leave for 10 minutes. chopped. Stir-fry for 1 minute. leave to marinate for 20 minutes at room temperature. crushed. . remove from the heat and stir in 1tbsp oyster sauce. and 1 garlic clove. peeled. gas 4 for 10 minutes. Three-egg omelette the best kind of fast food! Add a thin slice of smoked salmon. deseeded. 2 heat a griddle or frying pan over a medium-high heat. Garlic chilli prawns with pak choi (Serves 2) 1 Put 3 garlic cloves. 1tsp chill- infused oil or a large pinch of dried chilli flakes. in a blender and add the juice of 2 limes. then bake at 160C fan. 2 asparagus spears or wilted spinach. separate the stems and leaves of 250g pak choi and roughly chop. and either quinoa or rice. 1 green chilli. 3 heat 1tbsp virgin rapeseed oil in a hot wok or frying pan and add the stems. Blend into a purée.Burn fat fast main meals Eat well the low-GL way! Try these easy meals the whole family will enjoy Roasted cod 1 Mix ½tbsp each of olive oil and fresh parsley. Cook the prawns for 1½ minutes on each side. or try stir-fried shiitake mushrooms. into a bowl and add the purée.

for 15 minutes.  Crudités and ¼ small tub of houmous or ½ small tub of cottage cheese. enter code  A thin piece of bread or 2 oatcakes. Put on a baking tray minutes until cooked through.99 Per Month After the initiAl terM unleSS and cumin.99 now £14.Co.CoM. Put a in an oven heated to 160C fan. nutrACheCk. such as UK CALORIe COUNTeR tenderstem broccoli or a salad. rinsed. or cottage cheese. and 1tsp mixed dried herbs and cover with cold water. each) in a non-stick roasting tin and lay tip Make your own courgette pasta ½ bunch cherry tomatoes on the vine by using a grater to slice a courgette around them. woman&home fEE L Good you 61 . urBAnliP ProduCtionS PleASe note. Indian spiced chicken Sprinkle with black pepper and serve. 1 garlic clove. plus 5 almonds or trial and download the App. so you can be a bit more lenient and have a 10GL portion of starchy carbohydrate in a meal. then bake for 12 to 15 into thin ribbons. Add a slice of lemon and fresh parsley.99). For non- Fast days… Your allowance is 50GLs in a day. and put the tomatoes on the side. Alternatively. no sugar. Bring to the for 2 minutes. 2 Add 1tsp vegetable bouillon powder 1tbsp tomato purée. then season and simmer the oven to 170C fan. PhotograPhS AlAMy. plus berries. or a double portion of a snack. drained are soft to the bite. try before you buy with a 7-day free trial. chopped. 1tsp ground coriander and a pinch of cayenne for at least 30 minutes. 1 Marinate 1 chicken breast in a blend of the juice of 1 lemon. gas 4 dollop of lentils on each plate. and cook until soft. fish on top. 3 Put 2 small trout fillets (about 100g quinoa or courgette “pasta”. plus ½ small tub of cottage cheese (150g) or ¼ small tub of houmous (50g) or some peanut butter. discounted membership. then simmer for 20 minutes or mushrooms.  A small plain yogurt (150g). in a pan crushed. visit nutracheck. until the water is mostly absorbed. 2 Grill for 15 minutes. tiMeinCukContent. lay the for 5 minutes. Serve with CAnCelled BeforehAnd – See weBSite for full terMS And ConditionS. All reCiPeS Serve 1 unleSS otherwiSe StAted *offer endS crushed. ½tsp each ground turmeric 25 MAy 2016. you could have one more 5GL snack. 7-dAy free triAl only AvAilABle for new MeMBerS a large portion of greens. to each fillet. register for a free LOW-GL SNACKS  A piece of fruit.uk. Trout with puy lentils Pasta with borlotti and roasted tomatoes Bolognese (Serves 2) on the vine (Serves 2) 1 heat 1tbsp olive oil in a pan and fry 1 onion. sliced. 140g can tomatoes and 1tsp mixed herbs when the lentils and 400g can borlotti beans. gas 5. Meanwhile heat and rinsed.co. Add 1tsp vegetable bouillon powder. WeBSITe & APP Join nutracheck and get 40% off a 3-month membership (was £24. Serve with pasta. 1 Put 85g puy lentils. 2 garlic cloves. chopped. for a 1dsp pumpkin seeds. SPrinG40 at the checkout*. then add 115g button boil.uk iS A SuBSCriPtion ServiCe And MeMBerShiP will Be renewed At £7. turning halfway SAve 40% through the cooking time.

Try our simple carbohydrate that people fantastic and on fine form to fit into that lifestyle-changers and you should struggle to digest. uncomfortable clothes and tight digestion combined with constipation courgettes. dietitian Nigel denby explains all. notice results almost straight away. Avoid simple things you can do to beat the bloat but you need to be kind to your body pulses. carrots poor digestion. tomatoes and peppers. beans and lentils for and get your digestive system in tip-top and understand what could be triggering a while too – they contain a shape in no time – leaving you feeling the problem for you. stick There are some effective and really have to be a saint when it comes to food. Sound familiar? be sorted without medication. ask your GP or natural health practitioner to screen you for food intolerances and other gut related disorders. if you constantly suffer from excess gas. but waistbands because of bloating and and a build-up of gas. bloated tummy can be caused the garlic and you need… millions of women by a number of things but one of the the beans go for fruit and needlessly suffer from most common culprits is a sluggish veg that are easy to digest – aubergine. This can usually hold the onion and garlic.. With fruit. you don’t and potatoes are all great. a flatter tum fast 1 Foods to avoid… expert tips that work! Why am I bloated? Hold the sprouts. FGY tip Get screened.. 62 woman&home feel good you . H ate your bulging tum? Maybe it’s not weight loss A swollen. Spinach. to melon. berries and soft fruit. dress.

timeincukcontent. this is your bad-smelling abdominal extension. any trapped gas along on its among the stressed. If you are intolerant to the milk sugar helping to reduce bloating. nutricentre. one of the causing your tummy to bloat – so try and slow digestion acids. istock by too. its resources into your supplement such as worst enemy for water gas. leaving optiBac Probiotics retention! it is unnecessary to be added into foods. you can try a charcoal supplement steps to help keep you regular Ensuring that you are visiting the toilet regularly will go a long way in a day. not gets your bowels moving. and consuming advanced formulation visiting the in faecal bulk. Try drinking Chew every bite a minimum of 30 times. but preferably three times per day.99. 3 Rehydrate to regulate good hydration will allow your body to make sufficient 7 Keep it shut Talking while you eat. which help with released. We need minimum ✢ Oats. gently massage a peppermint tea as a tasty alternative to that your food is properly mixed with your tummy in a circular motion from right to your usual cuppa! go for daily Cultures saliva and is swallowed with less gas. FGY tip producing muscles. Peppermint Tea (£4. 5 unbroken-down food in the gut leads to many problems. woman&home feel good you 63 . 7-9 portions of vegetables and fruit too! Try porridge for breakfast with flax ✢ PhOtOGRaPhS getty images. ✢ Relax! Constipation is may be necessary. Make sure that our water to be inside our cells nutricentre. quinoa. Try to avoid drinking water Ditch diet drinks If you drink two or more cans with or immediately after 10 of diet fizzy drinks a day. which Drink your is soothing for a bloated tummy. tissues. The brain and muscles. drink 30 down and don’t talk with your mouth full! minutes before each meal 8 to help ensure there is no water in your stomach to dilute it. our body diverts Try taking a daily culture Cut out salt. nocturnal digestion. flat tum diet 2 Ditch wheat for grains Wheat can be problem for some people too so try spelt or wheat-free bread like genius. Make sure state.75. Beer. Including oats your digestive system one Week flat (£8. exercise. Buckwheat is fine too as it’s a grass and not related to wheat. an should be with fibre and an increase you always eat in a relaxed for hydration. then you might suffer with excess gas The backlog of faeces in your body moving also and bloating. one of which is gas. a little fruit juice or camomile teas. When They especially help with but also way and tighten up stomach cortisol and adrenaline is the digestion of lactose. drinking through a straw. Getting seeds and berries. polenta and rice. Chewing enough not only stimulates the secretion of digestive juices needed for proper digestion. chew 4 your soup! Love your tummy A little night-time tummy massage can help relax your gut and promote 9 Pick peppermint This powerful herb has an anti- spasmodic and calming effect.com lactose. getty images. hydrochloric acid. Have a few booze-free days each week don’t forget to “chew” on liquid foods. a lactase enzyme supplement your gut will putrefy.com). go for grains like oats. gas build-up is almost always a symptom. try a meal as this will dilute the swapping to tap water flavoured with acid and make digestion less efficient. cider don’t chew on them. such as soups and smoothies. out of our cells into and prebiotics.com). If you And you’ll probably notice that your bloating and constipation improves. food. and uncomfortable. but it also ensures natural. eating on the run and chewing gum all force air to enter the digestive tract and it can get trapped. 6 Try a supplement A probiotic like Acidophilus is worth a try – if your gut bacteria is out of synch. The microorganisms only making you feel full Exercising helps to move a common phenomenon in our gut play an important role. your body won’t and fizzy mixers are the worst culprits because of the gas they contain. left for five minutes before you go to sleep. amount we in your diet provides you neglected. and try to decrease a high salt diet draws it of unique probiotics toilet is once that you are consuming your life stressors. Some people produce adequate enzymes! find wine can cause bloating and reddening of the face – experts don’t know why this happens.

you can pack your meals into recipes from US author and broadcaster jars assembly-line-style. prepare all of your ingredients in Try these tempting and innovative advance. 4 To serve. and they go from refrigerator to Portion control is easy. Stir in couscous. it’s true that you will have to invest in a few different jar sizes. your meals will stay fresh for feel confident about the safety of storing and several days. bring water to a boil over high heat. you can the lid tightly. ✢ reheating your food in glass containers. remove from heat and let steam for 5 minutes. Tip For the citrus vinaigrette. couscous. cover. combine vinaigrette. 2tbsp olive oil. If you use for glass mason jars. Seal and refrigerate for up to 3 days. currants. Mason jars microwave seamlessly (just remove the lid allow you to manage the size of your before microwaving). 2tbsp rice vinegar and 2tsp freshly squeezed lemon juice – full recipe in Tanya’s book. If you regularly go out for lunch. ✢ indefinitely. meals. ✢ ✢ glass is trendy. In the wake of consumer Your food will stay fresh. I thought. T here aren’t a lot of downsides to using mason jars to store your food. Toss Clean up is a snap. Tanya Linton – all make 1 serving. rocket and almonds on eAT Well WITh TheSe top. cinnamon. “There has to be a simple salad version of this meal. but the benefits for the minimal cost outlay are truly great. When I was developing recipes for this book. layer eAT heAlThIly. which can be challenging if you ✢ Meal assembly is efficient. turn jar upside down in a gRAb-And-go MeAlS bowl and let the dressing coat the salad. fluff with a fork.Diet make-ahead Moroccan Couscous Salad I love couscous. dates. apricots. they’ll be fully sterilised too. 2 In a small bowl. combine 60ml freshly squeezed orange juice. They can be reused a dishwasher. 3 Pour spiced vinaigrette into jar. let cool completely. it’s pretty awesome. cumin and ginger. Mason jars are easy out all those plastic containers to make room to wash at work or at home. courgette. but there are a ton of pluses. 1L mason jar 175ml water m 60ml couscous ea 2tbsp citrus vinaigrette (see Tip) ls ¼tsp ground cinnamon ¼tsp ground cumin ¼tsp ground ginger 125ml finely chopped carrots ar 125ml finely chopped courgette in aj 60ml dried currants 60ml chopped dried apricots 60ml chopped dates 125ml rocket 60ml sliced almonds 1 In a medium saucepan. As long as reports about the potential health risks you layer your meals properly and seal associated with plastic containers. carrots.” Here’s what I came up with — if I say so myself. yet I never make it. 64 woman&home feel good you .

for 5 minutes or the jar isn’t fully stuffed. coating the to a boil over high heat. bring water small leaf lettuce instead. water and let stand for 2 minutes let cool completely. the veg will settle until softened. Any crunchy firm to the bite. Linton © 2016 www. 3 layer onion mixture. 250ml bean sprouts 250ml chopped seeded tomatoes 4 When ready to serve. fluffing rice with a fork. transfer to vegetables will do. 1tbsp powdered chicken bouillon ¼tsp salt 3 layer pasta mixture. for 2 to back of a spoon. before serving. pasta and tomatoes are an awesome combination.ca Available lid and microwave on high for 3 where books are sold. hoisin and hot 1 In a medium saucepan. heat oil over medium-high heat. Use any combination of bean sprouts. leaving a little room at the top. Three-Tomato pasta Salad with pesto Don’t be fooled by the simplicity of this salad. 250ml water 2 Add pesto to the cooled pasta 1L mason jar 125ml long-grain white rice and toss to coat. Stir in rice. ½tsp sesame oil 4 cold cooked medium prawns They are usually sold in high-end 375ml boiling water 60ml chopped fresh parsley grocery stores and farmers’ markets. With the and paprika. turn jar 125ml julienned snap peas ¼tsp smoked paprika upside down in a bowl. Add onion Tip It’s best to pack this soup tightly. If and cook. yellow ¼tsp hot pepper sauce 1tsp butter tomatoes. prawns salted water to a boil over high This soup is a fresh take on a traditional and chicken. Seal jar and 375ml chopped Napa cabbage 125ml sliced red onion refrigerate for up to 3 days. ginger. microgreens and 125ml julienned carrots 1tbsp olive oil Parmesan in jar. stir in boiling stir in butter. with a crazy-good flavour. Seal jar RepRinted with publisheR peRmission PhotograPh istock by getty images or until rice is tender and water is and refrigerate for up to 2 days. onion. prawns and parsley Courtesy of 150 Best in jar. in a frying pan. 2 Meanwhile. stirring. orange tomatoes. cover and simmer for 20 minutes colours that appeals to you. Stir in tomatoes after a day or two in the fridge. minutes or until warmed through. occasionally. drain. 4 When ready to serve. 1L wide-mouth mason jar a bowl and let cool completely. layer carrots. The evaporated. Add pasta and boil. rice. for 9 minutes or until just add boiling water. 60ml chopped onion 125ml cooked peas 1tbsp sliced ginger 60ml finely chopped dry-cured chorizo Tip Microgreens are small and 75ml cubed firm tofu (1cm cubes) 125ml cold shredded cooked chicken feathery. let cool completely. any three colours will look beautiful in bottom. absorbed. bring Asian Veg & Tofu Soup Paella is made with rice. tofu should rest right at the top of the jar. reduce heat to low. Bring the jar to work and using similar flavours and layering them. Tomatoes of pepper sauce to the jar. if you can’t find them. stirring soup in a cup. woman&home fee l good you 65 . peas. heat. cabbage. chorizo. This is a deconstructed version. tofu and sesame oil on top. peas. Seal jar and refrigerate for up Meals in a Jar by Tanya to 1 day. Pesto. stirring. Remove from heat and 2 When ready to serve. red 1tsp hoisin sauce 4 saffron threads tomatoes. press down to compact 3 minutes or until tomato juice has them. chicken. salt and saffron. you can use any 1 Add bouillon. chorizo. 1L jar 1L salted water 125ml dried penne pasta 2tbsp pesto 125ml sliced red cherry tomatoes 125ml sliced orange cherry tomatoes 125ml sliced yellow cherry tomatoes 125ml microgreens (see Tip) 60ml freshly grated Parmesan cheese portable paella 1 In a medium saucepan. cook. this recipe. remove robertrose.

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especially if you are combining your the older you get. you need minerals. don’t stop juicing. I’d recommend controlling your metabolism. Satiety (the feeling the sugar in fruit juice is bad. the way your hips. call 020 7036 6060.diet questions & answers eat well. sugar in fruit juices may be now classified as Free plenty of omega-6 from olive. Fruit (and the juice to full sooner. If you start to lose weight. your body won’t one of the common causes of dry skin is a exactly cling on to your hip fat. manufactured by your way of getting the some veg) contains natural attack your body. reaction – if you slow down efAs can’t be your eating. when you diet. There’s no food or diet that can target fat in any specific part of the body. predisposed to lay down fat around your bottom and hips. for natural pear shape means your body is appointments. soya beans. changes too. you’ll feel Juicing is a really popular been raised. visit womanandhome. Some fatty acids (efAs) are used to make urea. As you age. There are two types helping you reach your the whole fruit. it’s recommended corn oils. but i’m reading more and more that mouthful. the difference. both in the UK and the overweight and most of the weight i want rest of Europe. week and using rapeseed oil in cooking. and harmful in juices than in immediately. measuring your hips and building new cell walls and checking monthly to see repairing damage to skin. I promise your hip fat will need more efAs to keep your skin healthy reduce. meant that although you apple. We get 5-a-day. they must come from goodness from fruit and sugar. Q CaN and a television i target Weight and radio LoSS? i’m about two stone broadcaster. you could also consider an omega-3 supplement. your diet. could it be something to do with my diet? part you want to most. have to lose a little weight first before you which helps retain water in the skin. should i stop? of being full) is a delayed hair and nails too. potentially. so there’s a theory that you But hang in there. chew and brain health. which may be more tooth enamel veg quickly and easily. more concerns have to mix with natural acids in make less sugary juices. the same as table that relying on juicing When you eat a whole sugar. your body uses fat from body digests and metabolises fatty acids other parts first to make up the energy deficit. it often seems like you lose it from everywhere other than the Q iSSKiN? Food aFFeCtiNg MY i’m always getting dry skin. author of ten successful nutrition books. He runs a private to lose is on my hips – how can i do this? practice at 132 Harley Street and If only I had an easy answer for this! your Lees Place Medical Centre. you can get this cell walls of plants and left bloodstream. efAs are also vital in diet with exercise. about 2g omega-3 per day. For a long time. liver appetite at mealtimes. go oNLiNe � Want to know more? For the best ways to lose 10lb. essential start to see much change in that area. sunflower and nutritionists have worried as bad as the white stuff. on the fibre found in the how quickly it enters your but try making one fruit. juice and the sugar is free fruit and veg together to Now. photograph urbanlip productions got the vitamins and sugar from attacking your small glass of fruit juice flaxseed oil and rapeseed oil. Sugar. lose weight Not sure what healthy eating choices to Meet the diet expert make? Our expert Nigel Denby has the Nigel Denby solutions for some of your common problems is a registered dietitian. the fibre stops the that you only drink one which is found in oily fish. A lack slowly and put your knife and iS JUiCiNg Bad For Me? fork down between each of efAs can be linked to poorly conditioned i juice a lot. you missed out teeth and also slows down per day. but you may lack of the natural moisturising factor urea. Sugar in fruit juice is – omega-3 and omega-6. drink apple only juice a day and mix by eating one-two servings of oily fish every behind when juiced. FGY tip and play an important role Q to help manage your in maintaining heart. but experts think that because there’s a genetic most of us don’t get enough or the right mix predisposition to lay your fat down on your of efAs in our diet. but we don’t get enough omega-3.com 72 woman&home feel good you .

” says Priya peanuts. it hOW many? A 30g is nuts.4g of ALA. your diet – curiously. SNACK? hOW many? Cashews are a rich source. 50 pistachios) contains 0.2mg daily.8 mg. nuts regularly – on average 16g a day – were A woman needs 3mg a day. Lucy elkins cracks the nut health code portion (around 20 I almonds) contains 6.” amount. which are all the fruit of a tree in a blood cells and releases iron so that it can make haemoglobin. which prevent the risk of cardiovascular they raise levels of good cholesterol. Almonds BEST FOR: Vitamin E Why? Most nuts contain vitamin E but almonds come out best for this powerful antioxidant. lowering levels of harmful LDL cholesterol on nuts makes you less likely to eat hOW many? There is that can block arteries and contribute to the something unhealthy and makes it easier no recommended daily photographs Getty imaGes. hazelnuts. However. opposite effect. fats. Peanuts are actually legumes. strictly speaking. but 30g (20 walnut “They are also of benefit for those with halves) contains about diabetes or on the verge of being diabetic. which help helping to lower blood pressure. So why is this? “Nuts are full of protein and beneficial Walnuts term superfood.8 mg. while again helps make you feel full. some An adult needs 1. walnuts and chestnuts. “‘Protein helps make you BEST FOR: Omega-3 fatty acids Why? Walnuts contain alpha So why are they so good for you? It’s feel full quickly and fat of any kind delays linolenic acid – a plant-based source thought that one of their main benefits is the rate at which the stomach empties. nuts diet Which nut is best? Brazil nuts BEST FOR: Selenium Why? We need selenium for a healthy immune system and to prevent damage to cells. They are also quite high in fibre. it seems to have the As true tree nuts come in hard shells. it’s hard to do better than a handful of unsalted nuts. for Why? This mineral helps make It’s true that although nuts are quite example. When is a nut not a nut? 2. f you’re looking for a healthy snack. If anything warrants the less likely to become obese. In addition. which helps prevent damage to cells. as they have been found to help reduce Think nuts and many people might think: and stabilise blood sugar levels. . The true nuts are tree nuts – BEST FOR: Copper British Dietetic Association. to have smaller portions at mealtimes. if anything deserves to be called a superfood.4mg. they certainly do. Brazils. which hOW many? A 30g serving (around 155 calories). A 30g serving (around 20 cashews) contains 20mg – more than a woman’s daily needs of 14. high in calories (a large handful is around shell. So snacking disease and stroke. a dietitian and spokesperson for the aren’t nuts. A 2014 study of 803 adults argue that you don’t need to buy organic found that those who ate a small portion of as they’re protected from pesticides. these Pistachios Tew. istock by Getty imaGes risk of heart disease or stroke. of omega-3 fatty acids. eating them won’t sabotage means they ripen in pods underground.06mg. NUTS: hOW many? A portion of 6-8 nuts (30g) would provide almost all of a woman’s daily needs of 0.” says Priya. Cashews BEST FOR: Iron THE PERFECT Why? Iron is needed to make red blood cells and women especially need to keep up their intake.

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With thanks to health. comforting source of before drinking or can leave you feeling protein. you’re got a eating vitamin-fortified late-night sugar starch. but it great… but be sure healthy snacks. irritable. Whereas wholewheat craving? take the edge bread has fibre. eggs. knowing you’re still on the right.. Load up on lean beef.com woman&home fee l good you 75 . dark as a tangier alternative to sour cream. up eating anything that’s Cereal with at not nailed down. If you eat white bread. and pair them with foods high in vitamin C (vitamin C improves iron absorption when eaten together). and a treasury a tablespoon of nut butter of other healthy or fresh fig halves spread ingredients. weak and as a natural low-calorie base for dressings and dips. poor decisions glasses daily. signs of mild when your judgement dehydration include lack is compromised. If you eat 30g fibre a day. regretting it. step on the Always keep fat-free plain yogurt in scale in the morning An iron deficiency the fridge – not only is it a creamy. When of concentration and you’re famished. salad of water when you or fruit and you’ve got a brush your teeth – combination of colours so You make only a third of us get the you’re getting a range recommended eight of nutrients. with ricotta. body will absorb 120 fewer Without any fat. If you prefer to log your weight. at least half your Drink a glass plate is full of veg. then sleep sweet. important nutrients such as selenium off with a sliced apple with and copper. kidney beans. and least 7g fibre per serving typically. green leafy veg and nuts. your of dip or a cube of cheese. it also works wonders eating. or time – daily or unable to focus. at a consistent sluggish. Snacking is your chance to get lots of on carrot sticks is fibre in a small package. Not only Plan meals and is fibre a cancer fighter. 10 brilliant ideas diet diet short thoughts. you calories – that’s a 13lb absorb little of carrot’s loss in a year! cancer-fighting carotenoids.. weekly. you end headaches. Make sure healthy track. you eat them with a dab cancels out some calories you eat.

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your FITNESS ✢  Try our four-week spring workout plan to tone up and feel fitter!  Find your balance – the key to keeping mobile and more flexible  The three simple moves you need to tone your rear – try them today!  Shop the latest fitness kit for more motivation for your workout  Meet the readers who’ve shaped up using the top new technology – inspiring! .

photograph getty imageS .

Your spring ACTION PLAN The weather’s warming up and it’ll soon be time to strip off… Dare to bare more with confidence by following our four-week workout plan .

visit colleagues instead right leg out to the side at hip height. sharp quick fix (20 minutes). ➤ keep a spare pair of trainers at We’ve devised a doable routine that gets results fast. for 1 minute ➤ Stroll to cool down. walking workout 3 The short. a total of 4 times. 15 minutes of hill walking. rest your right foot on relaxing and rewarding. on the cardiovascular ma chines 25 minutes. trips to brisk pace for 5 minutes. evenings and weekends. and choose the stairs walking workout 1 Lower both feet back onto the ground instead of the lift on your way in. work so if you feel the urge to walk all or part of your commute home you’re all prepared. especially when you’re pushed for time. slow fat-burner (40 minutes). and back again. bend elbows and ➤ Burn many calories 2 minutes on 2% gradient lower chest to bench until elbows reach ➤ Boost metabolic rate 2 minutes on 1% gradient a 90° angle before straightening to start and make sure you als o include: 4 minutes 8% gradient position. cross trainer . SPRINg ShAPE-UP FitneSS RAMP UP YOUR STEPS tips and tricks to boost your Walking is one of the best ways to improve fitness and step count burn calories. Repeat for a total of at the gym Include inte rval sessions option 2: treadmill hill workout 15 reps before changing sides. ✢ 5 minutes. Gone Walking hinge forward from the waist. ➤ Walk at a moderate pace for 2 minutes ➤ Maintain good aerob ic fitness Select a route with a park bench. bus a stop early seem worthwhile. ➤ Befriend the step tracker. member when you have more ✢ option 1: outside waist-whittling lunge Standing on time to spare can be both Find a route that includes at least your left leg. estimate calorie burn Moderate pace » 5-6 out of 10 effort before lowering to start position. The long. Start your the edge of the bench. longer.5km/h: (treadmill. 3 minutes on 8% gradient stride backwards on each leg. Taking walking workout 2 Return to start and repeat. bike) of 20-25 ✢ park bench push-up Position hands minutes. ➤ Set phone and computer alarms Start at a slow to moderate pace for to get you moving on the hour. Bend your left knee as you sweep your right arm past your left leg cardio corner and moderate to brisk pace on the flat. Ensuring Short. Then aim for moderate pace uphill either side. Then speed up to a moderate Bench balance Sit on the edge of the Coffee runs. time out with a friend or family The hilly one (25 minutes). FaSt pace. Warm up ➤ Brisk pace for 2 minutes ➤ Fast pace for while preventing burnou t with a 10-minute brisk-paced walk. Slower paced. holding onto the top of the bench. Extend right leg into are the days of bulky pedometers – intensity guide the air so thigh is parallel to the ground apps such as Moves and Human will Slow pace » 3-4 out of 10 effort and kick your heel a few inches upwards clock steps. Do 12-15 reps. steady cardio sessions cool down at between 5-7 out of 10 intensity of walking workout 4 effort for around 40-45 minutes. feet off the floor. Repeat bench with hands resting on sides of to the post box all add up. legs. Do and basically make getting off the BriSk pace » 6-7 out of 10 effort 30 reps then switch legs. Do 15 on each side. of emailing. 3 minutes on 5% gradient of the front of the bench and take a long Or try a circuits or spinni ng class. Hinge forward 25-minute route with a 5-minute walk from the waist and extend arms out to at a moderate pace on a flat part of the route. easier intervals. Hinge back from the ➤ take post-meal walks at waist and extend legs out in front of you. slower-paced sessions will: The park bench workout (20-25 minutes). sharp sessions will: 4 minutes on 5% gradient your body maintains a straight line from ➤ Increase fitness 3 minutes on 9% gradient shoulders to ankles. woman&home FEE L GOOD yOU 81 . and repeat. combining fas t speeds/high 4 minutes on 2% gradient shoulder-width apart on the edge resistance with slower. Then 4 minutes ➤ Slow pace for 1 minute ➤ Fast ➤ Minimise injury risk complete this top-to-toe workout: pace for 4 minutes ➤ Moderate pace for ➤ Burn calories >> 2 minutes ➤ Fast pace for 2 minutes ➤ ✢ Bum blitzer Position yourself a couple Moderate pace for 2 minutes ➤ Fast pace of feet behind the back of the bench. power walk ➤ Make the most of office » 8-9 out of 10 effort ✢ Sideways step-up Step up onto the opportunities. Do 20 reps. photocopying. Use the toilet on bench with left leg as you extend another floor. all speeds should be 5.

toes turned out in front of hips. Contract abdominals and avoid propped up on your elbow with right foot place them just over shoulder-width apart. pull right knee toward your chest. Do 3 planks. bend right leg to hip height. right arm resting Bend elbows and lower chest towards rest for 5 seconds and gradually increase against your side. bum. pressing hips toward the ceiling until your 82 woman&home FEEL gOOD YOU . extend ➤ Body weight squat Stand with feet back up. Repeat before ➤ the plank Lie face down on the floor. stacked on top of left. the floor. As you push up this time. on your left side. Engage abdominals knees and squat down to the floor. Once hips after a few inches. Push hips back. to a minute. Hold for 15 seconds. left arm to shoulder height and straighten shoulder-width apart. fleet flat. your back with legs bent. Do 2 sets of 15-20. Straighten legs and push up onto the balls of your feet before lowering into a squat. Ensure hips stay lifted returning to start position. arching your back. ➤ Core-sit Sit on the floor with legs Lift hips so that you’re of effort – so have ➤ Core-sit 2 As week 1 bent in front of you. Do 20 reps. feet flat on the floor. abs and entire upper body with this Then straighten legs again and repeat. Perform 8 bridges. arms by side. Push yourself throughout. part of your tum pulled back towards your Remain in this position to stay focused words LAURA WILLIAms photographs GettY ImAGes spine (don’t stop breathing). 15 mInute worKo u t THE 5 EXERCISES YOU Week 2 NEED TO BE DOING ➤ posh plié Stand with feet wide. a goal in mind but keep feet off the floor. slowly lean and squeeze your buttocks ➤ Bridge with marCh backwards towards the floor. lowering hips at the same time. hands a few inches in front of you and to heels. rest and repeat. Keeping the lower forming a straight line from shoulders to knees. are lifted. Do 16 reps in total. it’s a month side to side. Each week. stopping for a count of 5. twice. resting on your forearms. off the floor. the moves get tougher! ➤ off-BalanCe push-up Start in week Week 1 Then straighten arms and push yourself 1 position. Return to your starting Assume week 1 bridge position. Yes. Do 25 reps. Return ➤ BasiC Bridge Lie on so that you don’t rock from to start position. Work legs. Hold this position for position. rising up onto your toes. Your ➤ half push-up From all fours. Raise yourself up. Do 4 reps. four-week routine. Do a total of 16 reps on each side. walk body should form a straight line from head ➤ side plank Lie on your left side. then lower and repeat further towards the floor. 5 seconds then repeat. moving a little hold for 2 seconds. hands resting on backs of thighs.

try a new yoga your routine. Hold this position then twist ➤ Jumping plank Assume plank repeat 2-3 times. with right leg bent. challenge a on your left side as week 2. Keep adding daily before changing sides. ➤ single leg Bridge Lie face up. jump feet apart. line from shoulders to hips. As you straighten your arms. flexibility. chest. Lift hips off the floor. switch your top leg to hip height and then slowly Do the same with your to crawl. your breaststroke. keeping arms by sides. outstretched in front of you at shoulder raising to start position. arms by sides. Jump feet back to start or even take a bike ride. Staying in your squat. Bend your week 4 2 walking cardio workouts elbows. Do 20 jumps. Do a total of 40 reps. ➤ keep adding in new opt to take the stairs Week 4 components of fitness. Do a total of 8 reps. Aim for 15 reps. Repeat push-up exercises x 2 + 1 Week 3 and extend right leg. Skipping. sessions. steady Perform a total of 12 reps. ➤ keep switching up much time on the bike. Repeat. instead of elbows. or intersperse jogging ensuring abdominals are engaged and with walking for 40-45 minutes. hands resting on knees. jogging/marching on Core-Sit position. Return to start with legs straight so you’re resting on your position and repeat. pushing PReVeNtING A PLAteAU through the right heel until hips are in line with shoulders. you’re working on aerobic walking pace even when position as week 1. weights. Return to position as week 1 but rest on hands Use our suggested walks for centre before repeating to the left. arms back isn’t arched. with right leg bent. As soon as ditch it for the cross class. bands and will love you for it. ✢ torso and arms to the right. try 15-20 minute higher intensity interval-based sessions using ➤ russian twist Sit everyday life then. Lift up to your starting position and repeat. ✢ height. You can always create a Lean back from the waist until you reach simple 5-7 minute circuit and a 45° angle. foot flat on the position and repeat. Do 20 reps then switch sides. levels and muscles days. Switch sides and repeat. workout + week 3 week 3 1 walking Extend legs out in front of you and arms cardio workouts exercises x 3 + 2 ➤ push-up Place hands under shoulders out to side for a count of 3. 4 workouts + week palms and the balls of your feet. if you’re not agility’s poor. this time with arms lower left leg an inch from the floor before the spot. Both fitness ➤ stay active on rest lower the leg back down. by sides. take 10 strides to the right before taking 10 to the left. Continue alternating ➤ marChing squat Assume squat sides for a total of 12 reps. Once you’ve ramp up gradients. As you rise up out of week 2 2 walking ut cardio worko squat extend left leg out in front of you ➤ ultimate BalanCe Assume week 2 exercises x 3 + 1 at hip height. floor. lowering chest until your elbows ➤ advanCed single leg Bridge Lie exercises x 2 + 2 reach 90˚. SpRING SHapE-Up fitness body forms a straight line from shoulder YoUR moNC th At A GLA e N to hips. Then push back foot flat on the floor. lift inclines and speeds. twice more before changing sides. making sure your back isn’t face up. Hold for 10 seconds and gradually ➤ leg-sweep push-up Assume week build up to 30 seconds. If speed is good but ➤ side plank with leg raise Lie a session feels too easy. feet off floor. Extend your left leg directly above your left hip. workouts + week 2 position as week 1. Lower hips until top of buttocks brush the floor. Rest and repeat 3 position and perform push-up as before. arched. challenges even when tubes to keep challenging you’re not working out: those muscles. raised yourself into the plank position. Lift hips off At home push-ups to start. Lower back down and then Core-Sit position with knees tucked into repeat on the right. this time 1 workouts + week sweep your left leg out to the side before week 1 2 walking cardio workout returning to start position. step-ups on the lower stairs. into your the floor until hips are in line with shoulders. garden/hallway runs. Maintaining a straight your slower paced. If you’re spending too fitness but neglecting you’re out shopping. Do 8 leg lifts exercises: add reps. one hand on top of the other. woman&home FEE L gOOD YOU 83 . trainer. keeping hips straight moves such as: ✢ on the floor as week 2 and raised throughout. If daily and increase your ➤ walking squat Assume squat ➤ switch up your activity. then push back up. It’s about left leg into the air at hip height so that both thighs Aim for between 8-10 building activity are aligned. hill feeling the effects of friend to a squash session.

As kids.seLF feature name et G r ou y CE AL AN B the a b le to walk e ct in g you to b e ’re not exp e g yo u r b alance is a W in pe. strength and muscle mass.” says credits here physiotherapist Ann Rambaut (annrambaut. strengthening your muscles and practising balance training can help – it really is a case of ‘Use it or lose it!’” xx woman&home feel good you . Try our tips of keeping critical aspect to stop the wobble and stay strong and steady H aving good balance can help keep you active as you age.com). “A combination of keeping active. “But it’s never to late to start preventing the decline. we practised our balancing skills without even realising it – jumping. playing hopscotch. walking on walls. The UK’s Medical Research Council found that 53-year-olds who could stand on one leg for ten seconds with their eyes closed were the most likely to be fit and well 13 years later than those who couldn’t perform the trick. and protect you from fractures and falls in later life – a leading cause of death from injury in older people. What’s more. But as we age. reflexes and coordination) deteriorate too. it can be a sign of good health. bu t strengthen tightro fit a nd m o bile. climbing trees. our eyesight. not only do we tend to spend more time on our bottoms – and less on our feet – but all the senses and systems that help us balance (the vestibular system in the inner ear.

” says Pilates teacher Susie Mermaid (mermaidwellbeing. unlock and destabilise it]. Next. your body in the water exercises the core.” says Ann. then at the side. exhale to Perform twice a day on each foot. knee and hip. imagining that your the knee very slightly bent [to big toe is the pen.” says Steve.” gripping something with your toes helps “The narrower your base of support. bringing it and needs 100 per cent concentration to keep steady. Keep toes just at the bottom of it. Stretch your arms Great for stabilising muscles high and upwards. essential for balance and postural try with your eyes closed.” her free youTube videos at yogaRox). If it’s hard contact with the mat.uk). “Then. from A to Z.de with the other foot in positions representing the numbers on a clock as you move the foot watching the TV… ads don’t just sit there during the boring ads. Do three in each direction. write the letters of the alphabet. straight line. Hold the on the ceiling with your toes. in the ankle. pass a ball around alignment. Australian “You can make any balance exercise improve balance. then anti-clockwise.” says Ann. yoga and t’ai chi research found that older people who more difficult by performing it on have been shown to be especially good. “Gently touch the ground Stand like a tree while WOrds KIM JONeS PHOtOGrAPH JUMPFOTO. sidestep along a Inhale to begin the circle. “Pilates.” says podiatrist exercise. BaLanCInG aCt FitNess COre SUBJeCT dO tHe FLAMiNGO “A strong core [the muscles of the Standing on one leg: “Do it for 20 seconds looking straight ahead.com). first clockwise balance through the entire body because it requires downward rooting and upward stretching. “Spread a hand towel lengthways the body’s balance responses. To strengthen your core. strike a pose! “yoga’s classic tree pose engages your around the circle. Alternatively. Fold a thick pillow Steve Bloor (cornwallpodiatry. all WITh YOUr TOeS STRAIGHT And nARROW stability and balance would be lost. draw a circle “Stand at one end of the towel with your at first.” straight line (in both directions). use your toes to pick up stray a weight in front. Branches [the arms] attached to a solid trunk can be SCrUNCh A TOWeL blown around in a gale.” says fitness Ann. or improvise. “Try walking heel to toe along a the sky. soup in each.” says yoga teacher Roxy Shahidi (see back to the centre each time. place your right heel above the side of the left ankle – you can keep the toes of the right foot on the floor. woman&home fee l good you 85 . Going barefoot as often as possible is a good way to keep our balance mechanisms strong » JOIN The (SPOrTS) CLUB On THE SURFACE OF IT Any regular physical activity can help Swimming may also be good. probably because supporting balls. then torso – front. then over your head while on one leg. As you get better. You can also practise com). toes reaching to on a tiled or hardwood floor.” socks from the bedroom floor. but if the trunk is weak and unsupported.” trunk of a tree. repeat with the opposite leg. Sit down and cross your left leg over “Pretend you’re in the middle of your right knee so that the lower leg is resting on it. your body. it towards you until you reach the end. looking ahead. holding finish it. or cushion in half and stand on that. flexible feet and ankles are vital for good balance. sides and back] is switch to the other leg. Keeping your lower back in trainer Chris Hall (personaltraineroxford. move your right foot upwards to rest on your left thigh. When you can do this comfortably.co. Try scrunching same weight in each hand for stability your core engaged by imagining the towel up using your toes to gather – try two carrier bags with a can of pulling your belly button to the floor. look down at your feet. Standing on your left leg. “I think of the torso like the everyday activities such as brushing your teeth one-legged. FOOt cLOcKs Write tHe ALPHABet WitH YOUr Feet Strong. lie on your strengthen the foot muscles you use to the more it challenges and stimulates back on a mat with legs together balance. with eyes open.” says raised upwards. Moving your right a clock and stand on one leg with ankle. swam regularly were 33 per cent less likely an uneven surface. try many physiotherapists use these in to have falls than those who did other wobble cushions or boards or Bosu balance retraining classes.

I always remind exercise growing up. Wonder. Eventually I was suddenly saying to myself. Richard. I came to the realisation I can!” It’s amazing what that I couldn’t keep doing that to my body. my first choice was i feel lucky that dance is part of my day table tennis! It took a long time for me to job. a brand new clothing range exclusive to QVC. it was a real eye. i just who could be fit. shares her journey to looking great… i couldn’t have been less interested in trying to reshape my figure. who recently launched C. They live in London with their four sons. When I went on tour with my first time i’d ever had a dance lesson! I started band. aged five months to 12 years. I have to admit. I love getting it was only after i had up at a party and having my eldest child. Jesse. in fact. Sonny. ‘Going to the gym you can do when you put your mind to something. Now it’s the desire to achieve youngest.” but with a little bit of work. I was eating a lot of fast food. but when i took part in Strictly Come realise the power of an unhealthy lifestyle Dancing two years ago. that i started going to a real eye-opener’ the gym – and for the i find boxing one of the first time. 36. not off thinking. and strong – it was a good dance. The singer. i saw myself as someone most enjoyable ways to keep fit. is married to musician Richard Jones. My fitness story Sophie ellis-Bextor. “Oh actually. made me feel capable These days. – and I didn’t feel good at all. I’ve spent a lot of capable and strong. My husband. It made me feel love it. . time in the “new mummy cocoon” since my opener. that feeling that motivates me to work but I’m finally starting to emerge from it and out – it’s not about slimming down or I’d like to start again. “There’s no way I’ll ever be sleeping enough and drinking far too much able to do that. had to choose what sports we did in pe lessons at school. when we myself of the bigger picture. was born last November. it was the first though.

star secrets fitneSS

now boxes a couple of times a week
– and he keeps trying to convince me
to go along with him!
What I eat in a day
Sophie revealS her 24-hour
salad or scrambled eggs with
food diary…
once a month, richard, the kids and smoked salmon. If it’s a salad, I’ll mix
7.30am The school run means
i do a five-mile walk near our house spinach leaves with smoked bacon,
breakfast tends to be very early on
in london. We walk all along the Thames a boiled egg, peppers and tomatoe
weekdays. I’ll have a cup of tea with s.
and although the kids always grumble a bit 4pm This is normally when my
one sugar (it used to be two!) and
in the beginning, by the end of it they’re sweet tooth kicks in! A Tunnock’s
two slices of toast – one with pea
running and finding big sticks and jumping nut Teacake and (another!) cup of tea
butter and the other with Marmite
in muddy puddles. I adore that time with . always goes down a treat.   
them. Sometimes Richard and I will go for That gives me the energy burst I nee
d.  9pm I put the kids to bed at about
a walk alone too – not only does it keep us 11am Time for another cup of tea
7.30pm, so dinner is quite late. Ofte
fit, it can be quite romantic. – warning: I drink more tea than wate n,
r! it’s a salmon fillet with some roasted
My mid-morning snack is a handful
vegetable and new potatoes. I’m
My mum never let me use the word diet of almonds or some fresh fruit. 
not a big pudding person, but if
or even own scales when i was younger, 12pm I get hungry for lunch very earl
y I’m peckish, I’ll have a couple of
and i think that instilled in me a healthy and it’s usually a toss-up between
a squares of Cadbury’s milk chocolate
attitude to food. I try to stick to eating !
things like fresh fish, fruit and vegetables,
but I make a Sunday roast every week
and I won’t deny myself chocolate if
I want it. And fish and chips is – and
always will be – my favourite meal of all
is that it’s oK to relax a bit too. For me,
switching off is all about sitting down with
Get the look
time! If your body craves something, why a good book or watching something silly When I was a little girl, I was
let it suffer by not letting it have it? on TV. I love contemporary fiction; my mum obsessed with Mary Poppins and
[Janet Ellis] has just written a book called the film Grease, which is probably
one of the most important lessons i’ve The Butcher’s Hook and even if she hadn’t where I get my love of vintage and
learned about looking after your body written it, I’d honestly still love it! tailored fashion. The C. Wonder range
for QVC is very feminine and a bit
playful, like my own style. I especially
love their black short-sleeve lace

My workout wisdoM dress. Often if you’re not feeling
that confident, your instinct is to
put on a tent, but actually, if you
1 Don’t go it alone I can probably count on one define where your curves are (for
hand how many times I’ve gone to the gym on me, it’s about cinching in at the
my own! If there’s someone there guiding me, I’ll waist), it’s a lot more flattering – and
you end up feeling better for it.
always strive to be teacher’s pet – and that means Shop the collection at qvcuk.com
I’ll work as hard as I can to get there!
2 Mix it up As soon as a workout gets too
wordS nathalie whittle photographS Mikael BuCk/QVC

repetitive (stepping on and off a box, for example),
I know I’m just going to switch off. So I make sure
every workout session is a bit different from the
one before – and skip the boring moves.
3 Be realistic I was always keen to do a half
marathon or even a full marathon, but now
I realise it’s about finding things that fit into your
lifestyle or you won’t achieve them. And if you’re
too busy to work out one day? Life goes on.

woman&home FEEL gOOd yOu 87

3
rear
Ways

tone your
tO

Firm your derrière and melt off those
unwanted muffin tops with these
calorie-blasting, super-sculpting moves
t
FGY tip
fire up your glutes every
time you walk up stairs – focus
on taking two steps at a time, as
the deeper move will tone that
booty. and avoid using the stair
rail to activate more muscles
in your lower body, which
will help stabilise you.

he benefit of these moves is twofold – not
only are they going to lift and sculpt that
booty before summer, but you’ll also be
engaging some of body’s biggest muscle
groups. every time you do this, your muscles will
create a big spike in your body’s ability to burn
calories, making it a great way to reduce those
muffin tops and tone at the same time. repeat
this routine three times in total.

tone and sculpt fitness

1 The BooTy Bridge
start lying down, face up, with your
palms facing upwards, knees bent,
feet flat on the floor and bottom on the
ground. then, in a slow, controlled
manner, push your bottom off the
ground as high as you can. hold at the
highest point for a couple of seconds;
slowly lower back to the ground.
repeat ten times.

2
The Calorie CurTsey
stand with good posture and your feet shoulder-
width-distance apart, shoulders pulled back and
tummy muscles pulled in. now, step one leg back
and behind the line of the front foot, as if you are
curtseying. still keeping the upper body straight,
bend low, making sure the front knee does not
go over the line of the toes. hold, then push back
up to your start position; curtsey back on the
other leg. repeat 30 times.

3
The Muffin-Top MelTer
step one leg further behind and
move the arm on the same side down,
aiming for the fingertips to touch the
ground. hold, now push straight back
up to your deep squat starting position;
WORDs lucy wyndham-read
phOtOgRaph getty images

step the other leg back and aim
for the other hand to touch the ground.
come back to your start position. Keep
alternating the leg you step back.
repeat 20 times.

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✢ Your glute muscles are the engine that puts power in your stride. Make them work even better by holding them taut and contracted as you walk. ✢ Suck your abdominal muscles in and up like you’re zipping a tight pair of jeans. don’t take long strides – instead. then propelling yourself with a push off your toes. heel-toe step.fitness one thing if you only do one thing › Power up a weekend walk r amp up the action and you’ll boost calorie- burning! First think about your feet. photograph istock by getty images 92 woman&home fee l good you . rolling through your instep. This helps tone your tummy and maintain better posture. Instead of moving through heel-toe. ✢ Pick up your pace to the point where you’re just about ready to break into a jog. Concentrate on landing on your heels. ✢ Pump your arms – you’ll pick up the pace. smaller steps. Bend your arms at a 90-degree angle and punch them forward and back. ✢ Raise your chin up and look 10ft ahead of you. take faster. FGY tip to go faster. This will give you peripheral vision to see the path ahead yet still keep your neck and head in line. which means you’ll build upper-body strength and get a better cardio workout. close to rather than across your body. lead with your heel and roll through your entire foot before pushing off with your toes.

making sure skin is slightly damp. plus exercising will Measure the narrowest inches come off. is key. and for me weights. arm-toning routine on stick with just using your watch?v=0GRsBJZ2fb4 massage in then rinse off with cold water. and your scales can’t tell you this Secondly. Imagine a big stick of candy floss to do three things: firstly. which helps remove toxins. Then burn off excess body fat. not exclude you from the problem. the scrub. bad around my thighs and i hate it. This is enough for about four applications. the scales and apps. taste – if you want to be LWR fitness channel. is can crush your motivation. keep drinking your hips. And they don’t there anything i can do about this? tell it like it is – weighing scales don’t tell Cellulite affects most women and you don’t you how much body fat you have lost.85 means you are carrying clear stuff will again help a sculpted look with just gym work? too much weight. Divide your waist Q water and aim for measurement by your hip measurement.com/ cellulite. you need 1tbsp ground coffee. necessarily have to be fat. GO OnLine � Want to know more? For inspiration on how to get walking for weight loss. keep moving – be sure to get but a tape measure can. then with dimply thighs (which actually makes us we also increase our muscle tone. She AM i nOt LOsinG is the author of WeiGHt? Why is it that even several bestselling fitness books after workouts and eating well. as they CeLLULite? it’s really quite can be so demotivating and. visit womanandhome. so in other words eat is the muscle tissue) – understanding this natural foods and have a well-balanced diet. For more see lwrfitness. both feel more human). fit and of your arms and not stronger look then homemade anti-cellulite body healthy body. part of your waist.com woman&home feel good you 93 . to flush out any toxins. swap processed (this is the fat) then a small ball of wool (this food for clean eating. measure your widest part of lastly.com still say the same? What I recommend you do with your Q weighing scales is place them in front of your car and drive over them several WHAt WiLL sHift times then throw them in the bin. Bingo Wings and tone together and store in an airtight jar.85 means you are in healthy a day as drinking the WeiGHts? or is it impossible to get proportions: higher than 0. and appears on TV and radio. 1tbsp i personally never ever use all over the world have Video is a called “3 Minute PHOtOGRAPH urbanlip productions weights. A ratio of less than between 6-8 glasses CAn i tOne WitHOUt 0. in an instance. you can often When we work out. so every active at least five times a week as week simply measure around this helps stimulate the blood the narrowest part of your waist and watch those FGY TIP flow. see supermodels caught by the paparazzi which in turn reduces body fat. Apply own body simply by using so it goes down to personal Your Arms” on the Youtube your own body’s resistance. or trainer i always want to on just using the weight if you want a reduce cellulite is to try my maintain a toned. questions & answers fitness HELP WITH GETTING FIT Our expert Lucy Wyndham-Read is here Meet tHe fitness exPeRt to motivate you and help you sort out some Ex-army Lucy of your common fitness problems Wyndham-Read is a YouTube fitness expert with more than 20 years’ Q WHY experience. The way so you could have 1lb of fat and 1lb of you can reduce cellulite (which is simply muscle and they will weigh the same toxins and fatty deposits that get trapped in (obviously) but they are very different the cells beneath the skin and pull on it) is in size. so striving to be thin does these tissues are very different in their size. and find that you had great results and lost Arm Workout – Get Rid of olive oil and a big pinch of salt. the mixture once a week where you have i created a three-minute toned and feminine then Visit youtube. then mix it all can sculpt and tone your inches without bulking up. and women grabs those weights. Another good tip to As a female personal Youtube – it’s all based own weight. we burn off calories.

my physique had changed so much. and inputting how far and fast had paid off. I’d achieved something Getting up to train at 5am two mornings I never thought I would a week before work. I thought. a day-by-day training plan – with the help of the My Asics appeared and I thought. Tech keeps me on track Incorporating gadgets into your fitness regime monitors progress and helps motivate. trained and. knowing that all that training used before. 33. which is free to download from the iTunes App Store and Google Play. Even if it was just running for ecstatic to open the email confirming one more minute or one more kilometre.500 for charity. So. “Hearing that Feeling my body toning up felt great Huntington’s Disease – my legs felt so firm – but I had to keep Association – a charity training if I was going to be able to run that’s supported members of my family who for 26 miles. But I started and it felt so feeling more alert at work on days that I’d liberating!”  TRY IT YOURSELF Ellen used My Asics app. ‘I’ve got to the ‘getting faster’ and ‘getting further’ apply!’ I’ve always loved running and this stages of its programme gave me the was a chance for me to raise money for motivation I needed to do a little bit more a cause so close to my heart. Five women talk to Alice Wilkinson about how technology has helped them achieve their fitness goals “Running a marathon my asics app taught me that anything is possible when you put your mind to it” Ellen Manning. felt truly amazing I needed to run. I was each day. look at you!’ because in Birmingham. ‘I’m really doing this!’ app. married and lives they’d say ‘Wow. which I’d day. and times and distances kept me focused. competing against myself to beat my It was nine months until race day. was a shock to the system. my place in the 2014 London Marathon. Pushing myself was really have suffered with the hereditary disorder tough but working towards the little – were asking for volunteers to run the targets that the app was giving me in London Marathon. 94 woman&home feel good you . the pressure was on. when pestering friends is a journalist. After tapping the date Crossing the finish line on race of my race into the My Asics app. She’s I hadn’t seen for a while to sponsor me. going to the gym three and raised over times and doing a long run each Sunday £2.

I’ll walk home from work instead has one. I was weight and. She told me about of getting the bus. after last year. and I in pR and lives in thought. every time it gave me a nudge. on completing the circle on my watch and which getting a smiley face on the scales!”  TRY IT YOURSELF Betty uses an Apple Watch Sport. getqardio. I considered myself fairly face appear on the screen because my fit – I’d go for a jog a few times a week body fat percentage had decreased from and follow exercise videos at home. £299. I was a day – now if I see that it’s nowhere near chatting to my colleague. time I spent sitting down at work when I could already really feel the difference the Apple Fitness app. real life fitness QaRdioBase + appLe heaLth app “Using smart scales helps me see beyond my weight” Betty peng. works syncs with the Apple Health app. ‘That would be perfect to help me London with her tone!’ They’re smart scales that track your fiancé scott. The circle on my watch represents my I’d get up for a quick walk. fat and muscle composition as well as your “Being techy. So. who also complete. but I never imagined that it would two weeks of meeting my daily target by be the start of a new fitness regime. and a QardioBase wireless smart scale. But 30 per cent body fat to 27 per cent. Although I wanted to work on my I stepped on the scales to see a smiley muscles a bit. sent a gentle vibration to my and looked more defined – but seeing watch every time I hadn’t moved in a it reflected on the scales felt amazing! while. which came on around my mid section – it felt tighter the watch. daily target of walking or running two miles Not long after I’d got the watch. doing fat burning and toning exercises. apple. 34. I really excited when had to try it for myself! I got an Apple Watch It was really encouraging when. I’m not caught up in smart scale she counting the number of steps I’ve taken had been or calories I’ve burned – instead.com >> woman&home feel good you 95 . and I suddenly became aware of how much my muscle percentage started increasing.99. I focus using. or take my dog out the QardioBase for an extra walk. being obsessed with gadgets. £129.com/uk/watch.

she lives I think ‘Wow. Every time says. So. on your wrist encouraging you all downloaded the app it syncs with and. UP2.99. I wondered if it might help me Jawbone in the bin if I didn’t meet to be more active now that our youngest my target but it was a lifeline when is at school and I have a bit more time. £89. as the time. done at the end of the week just is Marketing Lead by making those little changes. walk instead!’ steps tomorrow?’” And if I’m not on track to reach my daily target of 10. 96 woman&home feel good you .com/fitness-tracker/up2 Seeing on the app how many steps I’ve  TRY IT YOURSELF Jennifer used the C25K and Gipis app. ‘No. it was like when you open up the app and it flicking on a switch in my mind. and there’s no better feeling I slipped the band on my wrist. 41. I’ll volunteer to  TRY IT YOURSELF Niki walk the dog and decline Nick’s offer to wears a Jawbone UP2. “I’d been telling I’ll march up and down the stairs with Nick about my friend Jane’s fitness tracker ease – I feel so much more agile! – seeing what a difference it had made to I used to think I’d want to throw my her lifestyle. jawbone Up2 band “Wearing a fitness tracker has ramped up my daily routine” niki hanmer. get the kids from school. How about trying 12. Both are free to download from the iTunes App Store and Google Play. at aspire. when I’m sitting working at husband nick and my desk and my band buzzes to tell their three children. jawbone. it’s really counting!’ in surrey with her And now. today. it gently coached me back to moving when I opened my birthday present from around after I had suffered from a him a few months ago and saw a Jawbone chest infection.000 steps. ‘Well done! You met your target I grab my car keys to drive to the shop.000 I’ll say to myself. me I haven’t moved for 50 minutes. I was thrilled! It’s like having a little cheerleader I charged up the band straight away. Niki.

the two of us on the Fitbit app and. which was telling rachael parker. slowly. i thought runners were crazy! but moving back from the alps three years ago. increased. Costa del Sol with my family. i felt like all i was doing writer for a on the Fitbit app. when married with As soon as I learned that doing two i ran for ten minutes non-stop. I thought. i ran for 30 minutes in June last year. and I can’t wait to wear it!” app to map my runs. to run for a bus with ease and feeling my the Fitbit Surge had been working for I can actually see my abs’. i use the gipis getting texts from her saying ‘I’m 500 costume. I’ll be packing Now i’ve built up my stamina and i can after just a couple of days. and up of squeezing into size 14 jeans. on my first run. “growing up. she set up a league table between when I go on holiday this summer to the photographs istock by getty images and i ran my first 5k after three months. Reading how it gently coached fitbit sUrge “Losing weight has you into running. I started going to fitbit. i’m thinking ‘Let me join in!’ and Feeling the pressure of a bit of uses a Fitbit Surge. and when i see hop off the couch and walk around the people running. is a handbag designer. is a bid local gym. attempt to lose weight but nothing around my middle and my thighs. I felt like I’d tried I couldn’t wait to get to the bottom of the as fast as i could. i never felt out of my depth. and slipping clothes loosen up a bit motivated me to her. For the first time in years. when my sister-in-law when I get out of bed in the morning and without stopping. i felt disheartened when. after six weeks. Seeing all my hard work displayed minute repeatedly. people always said to me i had a runner’s physique because i’m tall and quite slim. and dancing!) could burn 400 calories. i have the c25k app to thank for showing healthy competition. one. I became because i was building up my fitness seemed to be working and I was fed even more determined to keep going. £199. ‘Maybe I’ll give it a go. “Like many women. was walking! construction gave me the motivation I needed to keep gradually the number of minutes running company. and on my account online.  TRY IT YOURSELF Rachael crazy’. i thought.” the gym a couple of evenings a week woman&home feel good you 97 . and after two weeks.’ on my size ten jeans. i didn’t even get achy legs.99. She lives in Bristol with her husband Ben. put the spring back in my step” i hardly did any running at all! after following the voice on the app. So Now. i felt like i was going to collapse. but the app taught me to every diet and fitness regime in an basket! When I started feeling a bit slimmer be patient and ease your body into it. i quickly downloaded it. 36. and i love getting steps in front of you!’ So I’d quickly involved in running events. and attending more exercise classes at my me to walk for two minutes then run for a 38.com/uk/surge me that running really can be fun. so i searched on the internet for ideas and came across the couch to 5k app. I started a lovely bikini instead of a swimming run for three hours or more. real life fitness c25k and gipis apps “A fitness app ignited my passion for running” Jennifer Hamley. was gradual. i’d always just tried to get as far as could. i was so proud! being able Emma was telling me what wonders put my underwear on. she’s going – even when it came to housework. i’m not thinking ‘they’re kitchen for ten minutes to beat her. where i’d snowboard most days. and because my progress As soon as Emma heard that I’d got about myself. three children hours of ironing (done with a bit of music ‘that must be where i was going wrong!’ and lives in the west Midlands. but every time i’d tried to run for more than a minute. i was craving the outdoors. I think ‘Oh wow. I feel so much better keep going. I’ve dropped three dress sizes and when.

seLF feature name Find the perFe ct gym f o r y o u s expert youTube fitnes -Read lucy Wyndham klist for gives her chec great discovering a king gym – and ma it work for you credits here xx woman&home feel good you .

it wipes scatt an your sweat would become dull if it was the same Here’s what to bear in mind when wipe away lean for the routine every single time. when it comes to exercise you are in the gym and they are there for – better ✢ Find out what the busiest they very quickly get used using the treadmill for 10 still. and the membership so you can do the HIIT and machines? for example. Say you are a Red ✢ Are all the machines working fitness Colour Personality.800 members. and have no intention of using extra facilities. BE A GYM wipe down n d d is infectant bo m. cater for this. Gym tips Fitness WHAT ARE YOU AFTER? The first thing you need to assess is what WhaT To WEar sort of fitness fan you are – I like to divide The best outfit is the Friday night… and then so kit-wise. and stretching. And go for layers – so on the gym timetable they have this kind and you will always see out trainers. remember then ask! It is so gyms are a big investment so shop around ✢ Are there plenty of water and don’t rush in and sign that contract. remove that top layer. plus your muscles you look around: it squeaky c er. discuss this with the manager but have 1. your core challenging workouts and being time getting ready to hit else – you are simply body temperature will competitive. so ttles and for example. read it stations around the gym? easy to injure yourself if you and make sure it suits you. for this you need to make sure the gym has a good pool and plenty of AnnErS Good GYmis amlways expected QUESTIONS TO ASk As a personal trainer I can tell you one of the at exercise machines. Don’t forget to routine and keep every week change that ask the gym instructors challenging yourself. is u will so I would recommend that you ask how g y m g u ip m e n t a fter use. even Pilates exercise and focusing on the mind you. introduction – any good gym will into autopilot. Tums and Bums class. work less effectively. everyone else around T-shirt brigade with wear a sports bra. some will go to town and is you are not joining this and as soon as you start red means you prefer high-energy. ✢ What are the exercise mats like? This is a good indication hoW To KEEP MoTIVaTED of how much the gym looks after Our bodies are smart and routine: for example if for advice as that is what the equipment. get them to set you credits here getty images times are in the gym – peak to what we are doing as minutes. you may just want and do they have enough cardio do it with the wrong form. BLue means you prefer exercising alone and like swimming. ready STAY SAFE If you are not sure to help and answer any questions. o e rs if you don’t. So make sure the timetable the gym floor than they using this as a facility heat up so you can just has circuits and HIIT-style group classes. a mix of different outfits. So show them you have next custom fitness knowledge and make sure the ✢ the first thing i would want to routines keep changing – you would be see is that on the gym floor there surprised as to how many don’t! is always a qualified instructor. So incline. then one week a challenge. muscle memory kicks in do 1-minute bursts of metres then power walk ✢ Ask whether you get a gym – then it is a bit like going faster walking. as you could be queuing for hours to wait for a free bike. then the 1 mile in under 20 minutes. The most a T-shirt with a long- of body balance class. important message here sleeved top over the top. 3 rowers. if they only have 3 bikes. and they following week work add Keep changing your PhotogrAPh offer a free personal training session. cycling. say row 12 times vary with demographics. running and walking. as gyms can be leggings that have seen if it’s a low-impact class. if you are doing the Monday INSPECTor alwa y s fi the gy ered around d leave morning legs. better days and worn. Always White means you prefer more yoga. just go people into colours: one you feel most on the other hand you for comfortable and comfortable in – forget will see the off-white practical gear. woman&home feel good you 99 . so you need to make sure quite intimidating places. but also to be checking everyone how to use a machine or can’t FOOLS RUSH IN is training safely and effectively. get used to it. probably spend more gym to impress anyone exercising. always warm up – especially circuits classes. do on going out on a to get fit and healthy. Yo eq often the instructors change the classes. how do they if you are using weights. One thing th ed on by your fellow best ways to get results in your body shape e fr o wn and will b to always and fitness is to keep varying your training. 3 treadmills. as you may find you get a reduced rate.

co. Bloomsbury £24. strength using carnation PediRoller (£9. see bodycontrolpilates. of the system.99. resting and performed slowly and with control.uk/national-walking-month DID YOU KNOW? The Power of PilaTes Plantar fasciitis. the campaign aims to get people to add 20 minutes of walking to their daily routine and see the differences it can make. Many charities need transport or parking your car that volunteers to walk dogs or need bit further out and walking the temporary foster parents for dogs. increasing flexibility.99. to walk with or for a friend who org. worth best without bulking up.99. the sTreNGTh TraiNiNG for JUsT DaNCe 2016 for rUN YoUrself fiT At £995 it’s not woMeN by John shepherd. Vie Books fitness-super store. £14. is urging the public to #try20 for National Walking month this may. Nintendo wii. the Uk charity for everyday walking. and great new visuals. and improving posture. you don’t have to go out of your way… ✢ Try skipping a stop on public does. 3 workout helpers FGY Portable Personal photograph istock by getty images Power Plate® a compact of version of the classic. less pollution.99. trends and kit to keep you fit Lace UP yoUR WaLkiNg sHoes Living streets. offer To find out more go to livingstreets. but it is shows how to shape up and Playstation features has tips and training effective. improve technique. includes current and classic hits plans to motivate and it if you’re a fan three 6-week programmes. Xbox one by Christina Macdonald. plus furthest away from the entrance).uk 100 woman&home feel good you . and mobility. accounts for 8% of all running Most doctors now advise anyone with non-specific low back pain to stay active… but if working out is the last thing you feel injuries and can often be triggered like doing try Body Control Pilates classes. amazon and GaMe £6.com firstaidfast. cheap. you’ll reduce the risk of preventable ✢ Enrol colleagues in a lunchtime illness and social isolation. rest of the way to work. park congested roads. stretching. They’re small (max by a rapid increase in running 12 people) so you get individual attention and the movements are miles.uk) can help to relieve soreness.co. FITNESS insider The latest workout moves. ✢ If you haven’t got a dog. The idea behind Living Streets ✢ Always go on foot to local shops is that walking more means less (if you do need to drive. or runner’s heel. Getting outside for a break charity believes that a walking will help your afternoon focus too. nation means progress for everyone. for at-home use. The walk.

and some people who uphill or downhill will challenge your really want to get a lot coordination and help out of their workouts is If you want to spend a lot of time you become a more efficient runner. cushioned and But if you lift slowly in rounded. such counter. Researchers at exacerbate bad posture. You’ll build leg muscles and sculpt your Proper rear view. core is better. 10 brilliant ideas fitness fitness short thoughts… If you’re waiting for a lift. such as wholegrains. and the heel should be then release more quickly.com. Loughborough A full body workout Cooking dinner? University discovered that when athletes ate slow-digesting while engaging your Do standing push-ups carbs. at the gym. both directions. take a walk with the muscles around you’re bending to a friend or hit the gym. a tighter tum. strengthen Every time you your core: contract When exercise. the tendency of bumpy surfaces. you are maximising each move. Push in and out for toned arms. while you wait for a pot to they had lower insulin levels and boil. A good shoe should people contract their be flexible in the ball of the muscles slowly and foot. your upper legs are almost parallel to the ground.com. arms against the counter. many of injury. the benefit one muscle group and isn’t as great. but not in the arch. With thanks to prevention. turn the calendar. zenhabits. whether you go for a run. Stand about an arm’s burned more fat during the day compared with those who ate length from the kitchen fast-digesting carbs. mark that day with a star in your your belly button pick something up. and push your as white bread. the truth don’t focus solely on is that after 30 or 40 crunches – you’ll tone just minutes. release. It’ll give you a quick then elevate your move into a squat: extend your overview of how often you’ve been working out upper torso and buttocks behind you and pretend you’re about to sit in a chair until that month so far. popsugar. walking shoes encourage you to move When working more and decrease your risk with weights. Lift and lower to a 5-second Alternating count in each though between flat and direction.net woman&home feel good you 101 .

try the latest dental treatments  Could lens surgery improve your sight? Check out our lowdown  When the pills don’t work… best solutions to relieve your headache  Are you drinking too much? What it really means for the health of your liver .yOur HEALTH ✢  Give yourself a health MOT – what tests to take to cut your risks of developing problems  Don’t let your teeth give your age away.

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000 people a year. a fourfold increase on 30 years ago. or develop a crusty surface. you can be referred to a special pigmented lesion clinic for screening on the NHS. unless you suffer from diabetes. ✚ tests youR Gp can do A simple “dipstick” test of a urine sample checks for protein. looking moles. especially sunburn. or a change in urine colour. Care for your kidneys Fortunately kidney disease is relatively rare until much later in life. loss of A blood test checks levels of appetite. Do you need a HEALTH MOT? Private wellness screenings can cost a fortune but the checks that make a difference are free at your local surgery or hospital… Be skin savvy Malignant melanoma affects 12. particular high risk or have suspicious- ✚ symptoms to watch foR Moles that increase in size. shortness of breath. feeling white blood cells and glucose. needing to pass urine more often. ✚ symptoms to watch foR Pain on passing urine. itch or are painful. the higher the risk. ✚ Risk factoRs you can check A family history. have high blood pressure or a history of repeated infections. The more moles ✚ test youR Gp can do A thorough examination of your skin. moles that bleed. If you are at you have. including your back. chemicals controlled by the kidneys. more tired than usual. using sunbeds and being fair-skinned. overexposure to sunlight. 104 woman&home feel good you . Catch it early and it can be cured but the story is very different if it has spread. with an irregular edge or irregular pigmentation.

It’s important to know harmful fats that can increase the risk of for your children’s sake – if they have the heart disease. Ideally your Hdl level should you exercise. some women are considering paying for a private nationwide. check-ups health How’s your heart? It’s the number one health threat to women. >> woman&home feel good you 105 . level by your Hdl level. lack of exercise and a family especially with an increased risk of stroke. oestrogen helps lower ldl cholesterol so many of us have good levels ✚ is it in youR Genes? one in 500 people carry a faulty gene. A blood test will reveal all this – ask for your results. On the of breast cancer. history of heart disease – especially close relatives being affected under the age of 65. particularly in women. high-salt diet. by a long way. And unlike many cancers. Triglycerides are also eat. What it won’t show is if you are at increased risk of having higher it is over this. ✚ Risk factoRs you can check Smoking. a review exposure can women aged 47 and over. Women with a concerned that they should have mammogram. do you more harm than good. for that you need an exercise risk of heart disease or stroke. but you would discomfort. but once every three years. High levels are linked start damaging their arteries in their teens. a high-fat. but this is still not other hand.5. However. levels are high. And if you divide your total cholesterol of time and money. and for screening. it should be less than 4. in the chest on mild exertion. though women over 70 some women being mistakenly breast to currently have to ask to be sent diagnosed with breast cancer and X-rays. They are only done Total cholesterol level is only a vague on the NHS when your doctor suspects guide. If you have no symptoms. be more than. The level should be less gene then without treatment they could than 1. especially if you are at increased risk. such as levels of both good (Hdl) and bad (ldl) breathlessness or chest discomfort when cholesterol. no matter how little fat you us have high levels. the deBate oveR mammoGRams T he NHS breast screening this is done via breast clinics. and your ldl level less than then an exercise eCg is probably a waste 3. done at rest it’s not very useful. being overweight. especially a feeling of pressure probably have symptoms of that anyway. Cardiovascular disease – which includes heart disease and strokes – claims the lives of one in three women. the greater your a heart attack. chest included in private health checks. It’s just a question of making the right lifestyle choices. palpitations or an irregular pulse. The programme being given treatment they did repeated has started to be extended to not need. It could reveal that you have an irregular pulse. ✚ what aBout an ecG? An electrocardiogram (eCg) is often ✚ symptoms to watch foR Breathlessness on just slight exercise. discuss your risk family history of breast cancer mammograms more often than factors with your GP as it could can start screening earlier. And it will show changes if you’ve already ✚ factoRs youR Gp can check Blood pressure A healthy measurement is less than 135/85. If you are age of 73. For this reason. remember that mammogram once every There have been concerns mammography three years to all women aged 50 that breast screening has led to exposes the and over. hopefully you’d know about that too. which means their liver manufactures too much in our forties but by late fifties over 60% of cholesterol so.7mmol/l. The had a heart attack – but again. where your heart is monitored while levels of cholesterol and triglycerides you jog on a treadmill. it is largely preventable. What’s really useful is to know the you might have a heart problem. with of the screening programme is increase the risk automatic invitations up to the now being undertaken. so it is important to programme offers a speak to your GP. eCg.

being overweight. unexplained symptoms. ✚ symptoms to watch foR Bleeding in-between periods. it is also a major cause of erectile dysfunction. ovarian cancer is the fifth most common cancer. ✚ Risk factoRs you can check A family history of ovarian. increasing the risk of problems with sight. heart and circulation. needing to pass urine more frequently. In men. Thanks to smear tests. It’s reckoned there are at least a million people in the UK with undiagnosed diabetes. but the average gP sees only one case every five years. cancer of the cervix is now less common but there are still more than 2. After this. ✚ tests youR Gp can Do A fasting blood sugar test means not eating or drinking for eight hours before a blood test. Being overweight increases if you haven’t had one since you were the risk of endometrial cancer (the womb 50. the greater the risk. 106 woman&home feel good you . examination of your womb and ovaries. ✚ Risk factoRs you can check family history. especially if you are apple shaped. or those with eating. If blood sugar levels are raised then a check of your blood level of HbA1c can indicate if your blood sugar levels have been consistently raised over the previous three months. Looking after your gynae system Cancers of the uterus and ovary are the fourth and fifth most common cancers in women. Smear tests Symptoms of ovarian cancer are persistent won’t detect ovarian cancer but a blood pelvic and abdominal pain. frequent infections. and feeling full quickly.800 cases a year in the UK. difficulty risk of ovarian cancer. or following a recent abnormal test. after intercourse. westcott photoGRaphs getty images lining) and so does oestrogen-only HRT your gP can also do a basic manual woRDs rosemary leonard and patsy and long-term use of oestrogen cream. tiredness. increased test for levels of the hormone CA125 abdominal size or persistent bloating (not can be done in women at increased bloating that comes and goes). ✚ symptoms to watch foR Increased thirst so you drink more. then five-yearly ovarian cancer).health check-ups aRe you at Risk of DiaBetes? Diabetes affects every part of the body. kidneys and nervous system. Smoking increases the risk up to 64. breast or colon cancer (the last two can be linked to ✚ tests youR Gp can Do A cervical smear once every three years from 25-49. especially thrush or skin infections. you only need one of cervical cancer. blurred vision. with a waist measurement greater than 32in (37in for men). or after the menopause. and the longer it’s untreated.

bowel cancer is recent dental work can all produce false positives.000 women aged 50-54 get bowel cancer each year. which adenomatous polyposis (fAP). child) are diagnosed with bowel only 54% actually send back. Immunochemical Test (fIT) is already used in ➤ a change in bowel habits. offered to everyone at age 55. hoped will improve uptake. alcohol Seven per cent of highly treatable ➤ the bowel scope – or cases are linked to heavy drinking. Just one stool sample is needed. it can cut the likelihood of dying of bowel cancer by 43% because any polyps can be removed there and then. after ✚ tests youR Gp can Do Screening can pick up bowel cancer or polyps. to look inside the lower bowel smoking Smoking is linked to a higher risk for polyps or signs of cancer. Yet bowel cancer is the third most common female cancer (after lung and breast). woman&home feel good you 107 . to Professor Monahan. turnips or horseradish) and even keep processed meat to a minimum. being trialled by Public Health england. especially europe and the Irish Republic. and although nine out of ten people who get bowel cancer are over 50. dad. Ask ➤ the faecal occult blood (foB) or “poo” your gP to refer you for a gene test if test kit is sent out every two years to those several close relatives (mum. out cancer. symptoms as eat before doing the test eat red meat no more than twice a week and detected early. cancer. See our liver and curable flexi-test – is a one-off test that it is hoped will be health feature on p116. In a word: Quit. the end. Genes five have been identified. which can precede bowel which incidence progressively increases. sister. which means a negative test can’t completely rule causes multiple polyps. what you meat and low in fibre. check-ups health Keep your digestive system healthy Almost half of all women with bowel cancer – compared with one in ten men – visit the GP more than five times with symptoms before being referred to a specialist. being younger and female means you’re likely to experience the longest delays in diagnosis. at an early treatable stage. Particularly at risk are younger women. just over a thousand women and slightly more men who develop it each year are below this age. other medical problems that Diet A fifth of bowel cancers cause gastric bleeding. diet or medication restrictions. A doctor or a thicker waist The risk is 46% higher if your trained nurse uses a sigmoidoscope. weeks and if necessary ask for a referral: ➤ on the horizon A newer. It can reduce cancer or have a genetic syndrome the risk of dying of bowel cancer by around such as lynch syndrome or familial 16% but its sensitivity is 30-50%. age 60+ (50 in Scotland and Wales) but brother. less likely to going more often or looser stools. more sensitive ➤ Bleeding from your back passage test for invisible blood called the faecal or blood in poo. are linked to a diet high in red and processed Know the certain medications and supplements. medical advisor to ✚ symptoms to watch foR See the gP if you experience one or more of the symptoms below for three or more Bowel Cancer uK. ➤ a lump in your abdomen. which it’s ➤ unintended weight loss and fatigue. according to Bowel Cancer UK. According of bowel cancer. (including red meat. Shockingly. ✚ Risk factoRs you can check age Around one in 1. it’s currently ➤ mouth ulcers that don’t heal. or end up diagnosed in A&E. a slim waist measures more than 39in – a good flexible tube with a light and camera on reason to lose a midriff bulge. react to bleeding from parts of the digestive ➤ abdominal pain (especially severe) system such as the stomach and with no or persistent indigestion.

bleaching with a low-dose carbamide peroxide. left to build up.Don’t let your teeth give your age away leading dentist dr Martina Syron explains how a few subtle tweaks can add sparkle to your smile and take off years age giveaway DiSColouration ✢ you know the obvious culprits for worn at home overnight for between surface staining: smoking. coffee. I prefer erosion. it can acidic foods. going too hard can wear away the precious too white can leave the thin enamel at the surface of the enamel – the whitest and edges looking transparent and grey. but while laser whitening avoid brushing teeth after eating is recommended by many dentists. so teeth so they could look whiter after the brushing straight after can cause acid treatment but can quickly relapse. Custom-made trays containing small amounts of bleach are . SOlUtION Research shows tooth whitening could take around ten years off FGY TIP If you do nothing else. they make teeth Matching the tooth colour to the whites of look yellow and dull. two and eight weeks. which is shown in studies as more effective long-term. red wine and spicy foods. thinning the surface enamel. making teeth look methods incorporate desensitising agents yellow. don’t strongest top layer that gives teeth their bleach them more often than every two years. teeth were developing. tea. But starting colour (grey-coloured teeth may while surface stains can be removed by take longer). also contribute to a grey tone to the teeth. brightness – and expose the darker for people with sensitive teeth. depending on the dark drinks. the latest dentine underneath. Plus. years of brushing the patient’s eyes looks most natural. may for a course. perceived age. these soften tooth increase sensitivity and dehydrate the enamel for about half an hour. drugs taken as a teenager when within their bleach formula. and patients come in for three to cleaning and polishing every three to six five bleaching sessions at fortnightly intervals. such as tetracycline COSt Prices vary – from about £600 antibiotics for acne or chest infections. months.

you’ll have eaten a lot of teeth and building this up slightly thicker at the hard foods and bitten down on a fork edges of the mouth. This months.uk) Teeth grinders can apply 14 times the amount of pressure on their teeth at night as they do during the day age giveaway SMile narrowing age giveaway unSightly ChiPS ✢ from our late twenties.co. might need to wear one at night indefinitely. gold-cast braces (hiddenbraces.org it’s both pain-free and reversible. you’ll need a around £250. bonding requires no filing so when brushing. unlike signs include bleeding tissue is wearing. so teeth are more bunched up. it causes surrounding gum tissue) treat severe cases with or rebuild a thinning tooth surface or receding gums. dental care health age giveaway late-onSet CrowDing ✢ Patients in their forties often complain custom-fitted. But to COSt Permanent retainers start from make teeth straight again.de left unchecked. It can for non-grinders. from £1. straighten minor rotations PhOtOGRaPh jumPFoTo. creating jagged. There are many options on offer. woman&home fee l good you 109 . removable clear aligners such that their bottom teeth are crowding. between the tooth and specialist (periodontist) can can fill gaps. It can also amount of pressure on their teeth at be caused by large. COSt Bonding costs from £95-£250 per SOlUtION A plastic night guard will tooth. find a registered veneers.500 for aligners brace. using a paintbrush. jagged edges and SOlUtION Smile widening is one of the most shorter. It show signs of gum disease. minor ones with round edges of jagged teeth. it takes between nine and 18 months. incisors to stop further movement. for severely crooked or rotating teeth. crowns from £395 per tooth. try a chlorhexidine white composite made from a mix of 80 per cent of us pockets (the depth mouthwash or gel. gold-cast braces SOlUtION A permanent retainer is a strip that are fitted behind teeth to straighten of wire that can be bonded behind the lower them. and about £8. that leaves grinders with teeth effect at the sides of your smile. that have thin. even effective ways of refreshing your smile. which can mean tiny chips in fillings can upset teeth. Tooth bonding can repair the damage to the age giveaway guM reCeSSion teeth that are visible when you smile. worn-down front teeth. Removing old amalgam or two.co. but teeth may recrowd and you can be due to: the lip muscle shortening. causing the arch of the bottom teeth to narrow. dentists apply a ✢ Between 35 and 44. dark gaps at the sides of three months may help. consisting of super-thin. leaving a shadow-like time. COSt Surgery from £200 COSt Night guards from £100.uk). so I prefer to apply your front teeth. high risk. Telltale indicate how quickly gum surgery. leaving problem in female patients in a shadow at the sides of the mouth and their forties – can apply 14 times the making your smile look narrower. or the cheeks can hollow. abscesses. old amalgam fillings that night as they do during the day. tooth teeth and tooth loosening. the upper jaw ✢ and teeth can move inwards towards Teeth grinders – an increasing the tongue. the loss of Incognito is a system of orthodontics back teeth. over show through enamel. A gum acrylic resin and tiny glass beads. and for inflamed gum per tooth. uneven or serrated edges. help protect your enamel. (invisalign. or teeth moving forward with age. If you’re bonding. SOlUtION Periodontal disease. by the time you get be done by applying bonding over the side to 40 or 50. bonding from £95-£250 per tooth. white bonding over the area.000 for for minimal crowding on the bottom teeth. as Invisalign work like a brace in six to 11 even if they’ve been straight all their lives. bonding £95-£250. a hygienist every periodontist at gdc-uk.

a nurse will administer eye drops or engineers. Claims that you can “throw away your glasses” or have the vision you had in your twenties are not accurate for everyone. to look up at a bright light. and those who rely heavily on really excellent your eye through a small cut in your you have one eye at a time done. do you play a lot of sport overall. Although there are great help focus light more clearly onto the retina every 15 minutes to dilate the pupil and numb results for many people. rather than a high street chain.000 to treat both eyes. L  Replacement lens surgery or indeed ens implant surgery involves how does it feel? laser surgery is not for perfectionists or implanting an artificial lens into The operation itself is short and painless. If possible. but you won’t really feel it. surgery include: example. usually preferred for younger people combat inflammation and infection. architects cornea. or implant surgery be right for you? Here are the facts… macular degeneration. cheap prices and too-good-to-be-true claims from private clinics. However. An hour close-up vision. on a long-term basis. the Right option: removed and replaced with an artificial one. use a recommended eye hospital and surgeon. Both types of surgery can be quite expensive. but it’s all over in about  Phakic implant – an artificial lens is placed ten minutes. is it Right foR me? Professor David Gartry.  It can be performed on patients who have laser eye correction isn’t for everyone.  Seeing a halo of light around objects at night 110 woman&home fee l good you . surgery to place long periods of time? cataracts or glaucoma or damage to their eyes. you may feel some There are two main types of lens implant: fiddling and pressure. The lenses are designed to beforehand. such as pilots. but not on people with high levels of astigmatism. artificial lens implants in the eyes carries a risk  Do you do a lot of night-time Both types of implant are usually inserted of complications. or reading very Phakic lens implants may achieve better results Treatment for PCo can involve having laser small print close up. whether it’s less-than-perfect people with very severe short-sightedness or cradle to keep it still. spokesman for the Royal college of Ophthalmologists and a consultant surgeon at Moorfields Eye Hospital. and to pull away from the blood vessels that supply  Are you relaxed about slight around one in four may have almost completely it with oxygen and nutrients) imperfections in your vision? normal vision (“20/20” vision) afterwards. in terms of improving vision surgery to remove the thickened part of the lens. are Words Lucy ELkins PhotograPh GETTy iMAGEs under a local anaesthetic and you’ll normally (PCo) is one of the most common – this be able to return home the same day. you’ll go home with a shield over Questions youR into your eye without removing your natural your eye and will need to use eye drops to suRgeon will ask lens. contact lenses. Posterior capsule opacification driving for long periods?  If you want to be “glasses free”. London. you’ll be told near to far objects. your vision to help choose whose natural reading vision is normal. gives this advice: The Lowdown on lens surgery  Beware of marketing hype. but could lens had laser surgery in the past. and usually occurs a on less-than-perfect vision in certain Results few months or years after having surgery. your eye will be clamped night vision or a delay in focusing from those who have difficulty wearing glasses or open. it carries a Other possible complications of lens implant distance or reading vision? For higher risk of complications. most people will experience a  Retinal detachment (where the retina begins or do tapestry as a hobby? significant improvement in their vision.000-5.  Which is more important to you.  Artificial replacement – the natural lens is should be improved straight away. for example)? than replacements. is where part of the artificial lens becomes you prepared to compromise (slightly) thickened and cloudy. then you lie down with your head in a compromises. situations (in dim light.health EyE surgEry  Reduced night vision  glaucoma  Cataracts what’s the cost? As with laser surgery. with clinics quoting around £4. such as cataracts. there are always and can be helpful in improving the vision of the eye. what aRe the Risks?  Do you read very small print for This may be more suitable for older adults with like all medical procedures. lens implant surgery is not usually available on the NHS.

photograph getty images woman&home fee l good you 111 . draw your legs up slightly towards your chest and put a pillow between your legs. If you sleep on your side. None should be taken long-term! Heat – a hot bath or a hot-water bottle placed on the affected area. Avoid anything that causes a lot of pain. such as ibuprofen. try changing your sleeping position. more effective than paracetamol. but it’s now recognised that remaining active is likely to help you recover more quickly. This may be difficult if the pain is severe. you can take codeine in addition to paracetamol. or cold. and can distract you from the pain. Going back to work will help you return to normal activity. if you need something stronger. but try to move around as soon as you can and aim to do a little more each day. Some people find non-steroidal anti- inflammatory drugs (NSAIDs). If you sleep on your back. can be effective. try placing pillows under your knees. such as an ice pack or a bag of FGY tip frozen veg. one thing hEaLth if you only do one thing › Treat back pain right I t used to be thought that bed rest would help you recover from a bad back.

. So if you can’t or don’t want to No drugs take a tablet.. experience unacceptable side-effects. EASE seLF feature name There are many drug treatments THAT for headaches available but they don’t work for all and some people may HEAD. what are your options? required credits here xx woman&home feel good you .

” says dr Ahmed. “you can get it for three months trial free mouth guards ✢ and if it works. The drawback is that they and joints. including chronic – which means they get migraines pretty headache.org. from £45.” says dr Andrew dowson. the main nerve in the face. “grinding teeth can trigger migraines in some people. headache sufferers found that 12 treatments over three months brought 22 fewer days of headaches a year. woman&home feel good you 113 . a study in the BMJ concluded that the NHS should for most people. “Poor posture at your desk or in a chair can lead to muscle spasms Botox injections into the scalp have been offered on the NHS and that can trigger migraines. cefaly. Back in 2004.com responded quite well. improving the level and placement of your desk at work – may come across in the past 20 years for prevention. acupuncture and eight million which. A major study in the Archives of Internal country suffer with effective at reducing tension headaches than relaxation training or acupuncture. you can get one made to measure at the ceFaLy This gadget is applied to the dentist – usually at a cost – or they can forehead and produces impulses that be bought over the counter at a chemist. There are also glasses that help reduce the flicker attack.” says dr Ahmed. While dark masks such as the IMAK are against the back of the head and at the click of a button it emits said to help with migraines and general headaches (£19. amazon. exactly how they stop the them to a physiotherapist for help. Sufferers may also have an aching jaw or sensitive – acknowledged to be the most excruciating of all headaches – a teeth.uk a headache from to do when you have a headache but regular exercise can help cut the number time to time of headaches you get in the first place – especially tension-style headaches.” adds dr report in the The Journal of Headache and Pain found that 13 out of 14 Ahmed.” says dr Ahmed. ✢ Normally thought of as a way to iron out wrinkles on the face.co. consultant neurologist at Hull Royal Infirmary. director of headache back problems that could be related to their migraines.95. ✢ people in this using needles to stimulate points are more common among those with around the body is a centuries-old a sedentary lifestyle. migralens. “Removing triggers since 2011 to migraine sufferers.co. more days a month and have migraines at least eight days a month. after a trial involving 401 chronic beneficial for those living with any health condition. “This is much cheaper than the will experience ✢ going out for a run or a bike ride might be the last thing you want TMS – it’s around £250 to buy outright. headaches heaLth hand-held devices eye masks ✢ ✢ Use at home to help cut headache duration or frequency. according to the British Association for the Study of Headache. who is also a trustee of The Migraine Trust. Said Virtually all of us exercise to reduce migraine attacks and may reduce the amount of medication taken by 70%.uk). As many as half the population grind their teeth and for a fifth of VagUs nerVe stimULation This is a device that you apply to the these people it causes symptoms – one of the most common of vagus nerve in the neck. They look like normal sunglasses migraines had a greater than 50% reduction in symptoms. Cooling masks such as the elasto gel (£16. we refer services at King’s College Hospital. but their lenses filter out the red and blue light that is thought to be “I have tried it on 70 of my migraine patients and around 35 have so troublesome to migraine sufferers. ask your CCg for exceptional funding. In trials. one study found practice and recent research suggests it that three months of exercise was more can be of benefit to headache sufferers.” migraine is not clear – it is thought they may block chemicals that have osteopathy. The problem is that few health authorities are prepared to pay for the £150 per month cost of hire.uk improve your posture ✢ Migraines and tension-type headaches that cause a band of Botox injections words lucy elkins photograph getty images pressure across the head can be linked to problems with posture. much only when they exercise – however. A tooth guard worn at night can help as it stops the grinding people said symptoms improved after using it by an average of 60%. Medicine reviewed trials involving 18. painrelief electromagnetic waves that are said to help prevent a migraine supports. a healthy lifestyle that incorporates exercise is expand its use of acupuncture. act on the trigeminal nerve. Visit acupuncture. “I think of all the things that I have – ie.000 people having acupuncture for regular migraines “A very small group of people do suffer with exercise-induced migraines various conditions. which involves gentle manipulation of muscles a role in kicking off the pain of a migraine.uk) may transcraniaL magnetic stimULation (TMS) Place ease sinus headaches.co. is try it by all means – it won’t hurt and may help. that is thought to be implicated in migraine pain.” says dr fayyaz Ahmed. has also been found to be of benefit to those who are only given on the NHS to those who have headaches on 15 or suffer with tension-style headaches according to an American study. and found it to be effective. 98% of patients with “medically resistant” and glare that can trigger migraines. that triggers the pain. “A lot of patients ask my opinion about osteopaths and my view “We normally give two injections three months apart. london.” says dr Ahmed. these have been help but sometimes when people do have muscle spasms or lower the most beneficial.99. Mainly tested for those with cluster headaches which is headaches.” adds dr Ahmed. after a week.” says dr dowson.

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Some people have high cholesterol a frozen shoulder is and tends to affect the no cure and although caused by scar tissue non-dominant arm. if your life level was only slightly raised. but is there anything i can do to balance of bacteria on the skin. however. is give some relief for a few keyhole surgery to release usually means you have familial high cholesterol. a brief loss of consciousness. My doctor says it’s nothing to worry about. up to two years. as the skin.co. If you feel light-headed. i stop the statins and hoW long Will thiS pain making a “health family tree” control my cholesterol laSt? my left shoulder has been may help you understand you’re like to be at risk if with a careful diet? increasingly stiff for the past few months. A level over eight after the age of 40. which tend to fainting occurs when there’s a temporary be worse on exposure to sunlight after eating reduction in the blood flow to the brain. the problem does usually regardless of how little fat they eat. which leads stop it happening? to inflammation and pustules. more common in women weeks. it painful. reducing the flushed cheeks and nose. then you may movements difficult and and a steroid injection can becomes really difficult. lie down should try to treat your complexion gently. visit womanandhome. your cholesterol level was. use and raise your legs to improve blood flow to a cleanser that is pH neutral – the same acidity the upper part of the body and the brain. Though your skin looks spotty. which will need lifelong statin treatment. it usually occurs reduce inflammation and may be worth considering be able to control it by diet. though in hot natural acid-protective barrier. information about your on statins.uk DrRosemaryL woman&home feel good you 115 . can strip the skin of its There’s nothing you can do. to get better – does that mean months or years? and your diet. it’s now Q extended family (not just back to normal – could immediate) can be very useful. at the sight of blood. questions & answers health the trouble with bodies …is that they do have a habit of going wrong Meet the health expert from time to time! Dr Rosemary Leonard Dr Rosemary answers your common health questions Leonard works as a part-time GP in south London. and your surround the joint. i’ve been prone to fainting doctor on BBC Breakfast. prior to tablets. which Will help eaSe contains the active ingredient brimonidine. the reDneSS? i’ve recently which restricts excessive blood flow to the developed redness and spots across my upper layers of the skin. go � For expert advice on your health and wellbeing. where Q What she has a special Will Stop theSe interest in women’s FaintS? ever since i was a health issues. is rosacea. which my doctor says appearance for up to 12 hours after application. If you photograph istock by getty images forming in the tissues that physiotherapy and daily get better. which is alkaline. my It depends on how high gP tells me it’s “frozen” and it’ll take a long time of a problem. causing spicy foods. Ask your gP about Mirvaso gel. making exercises can be helpful. and is the resident teenager.com online For more on Dr Rosemary see: drrosemaryleonard. i’ve been prescribed Q Can antibiotics. soap. It’s usually due anti-acne products and even just ordinary to a malfunction of the internal nervous system. but is there anything else i can do? Would using a i Stop the StatinS? FGY TIP facial wash for acne help? Rosacea is thought to be i had high cholesterol When asked about due to a change in the last year and was put family medical history. Instead. easily – for example. you falling further. and are likely weather. keep hydrated to stop blood pressure to make inflammation worse. this can take were eating lots of foods high in sat fat. such as Cetaphil – and it’s a good idea to only exfoliate very gently around once Q What a week. there is the tight joint capsule.

this causes fats to build up A blood test is used initially to check liver ➤ It processes digested food from the in the liver – the first stage of liver disease. signifying build-up leads to inflammation. breaks down and Help yourself to a healthy liver regulates many hormones. acids and glucose in the blood.uk for a that exercise can cut the glycogen. When energy is required urgently. the fat detect stiffness – a sign of cirrhosis. storing it as both men and women is limits (see nhs.” says dr Ryder. for example. but as they are more at risk. 4% beer. persistently drink over the recommended two-thirds and it will grow back. Those or loveyourliver.3kg in women and up to a third of the population has non- alcoholic fatty liver disease to some degree. and damage is irreversible and can prove fatal. of physical activity can The uK Chief Medical ➤ Keep your Body Mass help cut the fats in your ➤ It breaks down food (carbohydrates) and officer’s guideline for Index within healthy liver. It measures the levels of enzymes and intestine. foods start to harm your health? supply at any given moment. This is fat stored in your liver the liver rapidly converts it back into glucose.uk 116 woman&home xx woman&homefeel feelgood goodyou you . it will just liver. Scans to iron. can cause cirrhosis (scar tissue) and the measure. it’s or type 2 diabetes ➤ It makes enzymes and proteins. alcohol and fatty 1. vitamins and other essential chemicals. neutralises and destroys drugs and toxins. or 14 glasses of disease increases.SELF feature hEALth love your nameliver Liver damage what you need to know With many of us ONE AMAZING WORKER drinking too much and If you place your right hand under the ribs But it’s not just alcohol that can harm the on the right side of your body. best to spread this evenly should take special care are responsible for most chemical reactions the alcohol limit for men across the week. controlling levels of fats. and is estimated No organ has The good news is that no organ has the capacity to have over 500 functions.” limit (see below). life. which. however. and the largest solid organ in the body. the liver can the liver does Nottingham university Hospitals NHS Trust. when weight. done under local anaesthetic. ➤ In new government 40% spirits. same as that for women.org. ➤ It manufactures. in the body. which were as much as 14 units. being overweight or diabetic can also failing to eat healthily. if the damage continues. weighing some 1. “you can remove functions vital to health and. you can also be referred for a blood of particles and bacteria. WHY A HEALTHY is processing alcohol. health. one of which the capacity to to repair itself like the liver does. that you are safest not to BMI calculator). such tests aren’t that accurate. about cover your liver. and storing if you stop drinking for a fortnight or more.uk 13% wine. ➤ It manufactures bile. It’s estimated that we ask.8kg in men. However. drink regularly more than especially important even if you don’t lose 14 units per week: 14 units after the age of 50. If you do drink with high blood pressure guidelines. when do gland. dr Stephen Ryder. six glasses of non-alcoholic fatty liver britishlivertrust. indeed. “There is evidence converts it into energy (glucose). But if you says. ➤ It helps the body to get rid of waste is equivalent to six pints of the risk of developing for more info. days each week. it holds about 13% (roughly Infections such as hepatitis B and C also a pint) of your total blood cause damage. those involved in was lowered to be the have several drink-free ➤ get active: 30 minutes blood clotting/repair of damaged tissues. which announced in January. amino even at this point. It’s the largest cause fat to lodge there. repair itself like a liver specialist at LIVER IS ESSENTIAL If you stick to moderate drinking habits. The liver performs many metabolic normally cope. visit products from the blood.org. needle biopsy. the effects are reversible chemicals produced by the liver. over the build-up of scar tissue – are a better ➤ It combats infections and clears the time.

helps it produce fat-metabolising bile. Take as a tincture. a dietary food supplement that supports is related to liver disease progression. swelling in the liver area (under and just such as nuts and olive oil. or monounsaturated fats yellowing of the skin.to moderate-fat diet. pink grapefruit and SuppLEMENTS THAT MAY HELp watermelon. and leave only 7-10% of energy from saturated fat. A month’s 5 Reduce your sugar intake to under 10 per cent of total calories and use non-calorific sweeteners instead. Take as a supplement supply costs £35 from profbiotics. below the ribcage on the right-hand side). opt for polyunsaturated plant-based oils such as sunflower oil SEEK MEDICAL ADVICE FAST if you have any of the following symptoms: yellowing of the whites of the eyes. High doses of vitamin e liver breaks down fats. general and oily fish. or changes in stool colour (usually to a chalky or green-like colour). discuss with your gP Milk thistle helps protect liver cells which some may find difficult to consume and treat any deficiency if necessary. so take a supplement.com 6 Follow a low. 9tbsp wheatgerm oil (vitamin e). especially cholesterol. 6 Top diet tips to avoid a fatty liver Oncology dietitian Tara Whyand offers advice on keeping your liver in shape: 1 Green tea may stimulate liver metabolism. Dandelion root nourishes the liver and equivalent of 6tsp turmeric (curcumin). 2 Lycopene is a red antioxidant pigment found in fruit such as tomatoes. 6 cooked plum tomatoes (lycopene). its antioxidant and anti-inflammatory properties may prevent the build-up of fats in the liver. from toxins and encourages them to each day through diet alone. 4 cups are useful in reducing liver fat content. The formula contains the 3 Vitamin E is also an antioxidant and occurs naturally in sunflower seeds and avocados. of long-grain rice (thiamine) and the 4 WORDS LucY ELKINS PhOtOGRAPhS GETTY IMAGES Make sure you’re not deficient dig up your lawn… or take a tincture! polyphenols found in 3 cups of green tea. Artichoke helps improve the way the liver wellbeing. Research suggests that Garlic you may not want to cook with FGY RECOMMENDS ProfBiotics liver is a low level of lycopene in the body it every day. regenerate. woman&home fee l good you 117 . in vitamin D.

Boots of the bLaNx WhitE ShOCK PhiLiPS SONiCaRE COLgatE Max WhitE contains actilux to react aiRFLOSS PRO makes tOOthbRUSh plus to daylight and naturally flossing easy and removes Whitening Pen has a 0. £100. Wash. or how simple lifestyle said you should check your changes such as regular exercise breasts monthly. only 47% were can actually help to protect women.000 mumsnet and gransnet over a third have put off visiting their GP. £11.99. Starter pack.95. says: citing lack of time.uk/passthebra DID YOU KNOW? NO MORE NEEDLES over 1 in 10 would rather hold a tarantula than visit the dentist. which you can returns would be more desirable! do even under the duvet. health insider What’s new to help keep you healthy this spring go oN – make a FUss! over a third of women have how often they think they delayed visiting a gP with a should check. Group Director of to self-monitor instead. steroid-free new buys for teeth skincare softens and soothes sensitive. or Oncology. freestylelibre.co. or not “While our research showed that wanting to cause a fuss. £5. bmi Healthcare. go to often respondents check and bmihealthcare. sticks to teeth to whiten all amazon and John Lewis day. You can download readings from the whole man up: book in to get a check-up! 3 day too. Many women do not fully members.1% best whiten teeth for up to 24 up to five times more plaque hydrogen peroxide gel that hours. dry and eczema- prone skin. of over even when they do have a concern. breast cancer concern. and group. the in many cases women know they research.co. Suitable for over-4s.” actually doing so – showing a For your free Be Breast Cancer big reality gap between how Aware guide. tesco and boots than brushing alone. 1. the Uk’s largest private hospital too often they’re failing to do so. £159. balm. lotion. BMI Healthcare. found that while over understand the risk factors of breast 90% of the women correctly cancer. from £14. boots 118 woman&home feel good you . FGY Children with diabetes in the UK can now buy a device that means they no longer have to prick their fingers continually and be woken in almost a third would rather clean the night to test their glucose levels. cream. commissioned by should regularly perform self-checks.99. FreeStyle Libre is a sensor you a toilet and 14% say doing their tax wear on your upper arm then scan to check readings. deciding Nichola Evans.uk Research by dental provider oasis Dental care SKINFIX photograph istock by getty images Natural.

10 brilliant ideas health

health short thoughts...
Up to 80% of
heartburn sufferers
Skin get symptoms at night;
cancer doesn’t
just affect your body try sleeping on your left
Love is a drug?
– it can affect your scalp
too. Enrol a friend and check
– sleeping on your right
Physically it is much like each other’s heads just relaxes the muscle that
the sensation of feeling as you’d check for moles
anywhere else. Especially keeps gastric acids in
addicted to drugs with the don’t ignore any sores
that are bleeding or
your stomach.
release of euphoria, including
crusting.
brain chemicals like dopamine
released throughout different
points of attraction, helping
you bond with your Multiple
partner. sclerosis strikes
Strokes more women than men
are on the rise in but it’s likely to be more
under-45s. Key clues: severe in men. The closer
you live to the earth’s poles,
sudden dizziness or the more likely you are to
severe headache, at times be at risk – probably
accompanied by hiccups or because of a lack of
nausea. If you have loss of vitamin D.
language, changes in
vision, strength or
sensation, get Inverted nipples
Women with are normal if they’ve
advice. always been that way, but
asthma may take
if yours have changed check
longer to get pregnant
with the GP as breast
and have a lower
Allergies pregnancy rate than those
cancer is one cause
of retraction.
often flare up in the without the respiratory
morning. So take your condition, suggests
allergy medicine at night new us research.
then come dawn it’ll still be Awaiting
working. And as many drugs treatment and moving
cause drowsiness, what If you home? If you’re on an NHS
better time to lie down leave the GP and waiting list and the same clinical
commissioning group covers the
and let the remedy forgot to ask about area you’re moving to, your position
do its job? your achy knee or can’t won’t be affected. If it’s a different
remember what she said CCG, it should take into account
about supplements, don’t the time you’ve spent on
be afraid to call back; the waiting list.
doctors should be
happy to help.
With thanks to nhs.uk; health.com; prevention.com

woman&home feel good you 119

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It’s this elderly relative who’s had a fall. If you’re routine day-to-day stress about facing divorce the small stuff – the lost keys. more living feel everyday pressures are taking over from the good things in life? Here are some easy ways to redress the balance hen it comes stress is going to be unavoidable W to the toughest and at times it may even provide times. 124 woman&home feel good you . or even just traffic. lack of time – hacks away credits here moving house or caring for an at health and wellbeing. there’s the shot of energy and immunity no escaping that carries you through. we have more power to control.seLF life balance Less angst. But stress. bad or redundancy.

” Take a asked to smile throughout – found the our work around with us. good for putting anything down wires us to feel ✢ confounding anyone who may have stressed.” carry beliefs event”. the calmer tasks to complete – but one group was we are but the other side is that carrying you feel. go deeper. life balance seLF Change your thinking. take LiFe as it comes ditching our your head.” making plans and go with the flow each is evidence is that changing your facial day. the more you get done. the tasks you didn’t tackle. A simple good practice rule is FeeL Fit to FLop Interestingly.” says myofacial from brain training expert and health ideas you’re mulling over. When five release therapist lynn Breakwell. hoped to unsettle you! to decide when your working day will simply flopping can help soothe end (particularly if it is out of office hours) all things frantic! “Whenever there’s too ✢ take time out to avoid a and take five minutes to jot down all much going on in my head. Thinking of the three steps as an acronym. Change your stress level We all The stress reaction follows a standard (“My family should always get along. touch with my body. Strangely enough. which “I’m invisible.” “My house should always be that cause the that are causing your stressed feeling. leave it behind. to be superwoman. participants were given short but stressful flexibility to keep tabs on work wherever slower pace.” >> woman&home feel good you 125 . Troubleshooting… Try these quick tips to counter stress ✢ smiLe to Lower your heart “Minimise harm” (eg. which raises heart defeating and impossible to live up to impossible rate. that cause the stress surge. Swing back up to start on an credits here “do not judge” (that’s yourself or others). – and it’s these. your “beliefs” about it. the trigger or “activating responsible for keeping everyone happy. this simple mantra your head. raising arms above ✢ you feel on the verge of a stress meltdown. Stress Inducing ABC.” “I’m sequence. dipping in and few drops under the tongue and you’re smilers experienced lower levels of out at all times. checking emails and never done.”) send signals to the body to create the These are your Stress Inducing Thoughts! “consequence”. “Now I avoid rate It may sound crazy but there badly on impulse). also known as the “fight or that are flight response”– that surge of hormones.” insists naturopath inhale.” “life should go smoothly. “Know it will pass. examples could be “I can support my children to find solutions. If through your nose. “Stand with feet hip-width apart.uk stress and lower heart rates. ➤ we all carry beliefs that are self- adrenaline and cortisol. mantra of the moment. first. “I must find solutions to everyone’s problems. psychologist laurel Mellin is a damage minutes is up. £10. Now exhale audibly as you repeat the following phrases in your mind perfectionist streak is definitely the swing your arms down and bend your ten times to calm you and regain control. Thoughts often begin with “I must” and “I to live up to ➤ now unpick the subconscious beliefs should”. I don’t have to find solutions for “somehow responsible” during the family them” or “A situation is rarely 100 per cent row? “Angry” and “humiliated” as you stood my fault – or anyone else’s. clean and tidy. “I’ve given up trying knees. (your kids had a ➤ identify alternatives – Stress Alleviating stress surge massive row? Ignored by a shop assistant while you stood around feeling stupid?) How did you feel? (Perhaps “upset” and Thoughts – to counter them. Research where two groups of our tech devices are brilliant for the eyed Susan soon encourages a calmer.) Next. not the small stuff of life. inhale control tool for the most testing times. If the ‘need to please’ triggers anxiety. What is the Read The Stress Cure by Patrick Holford hidden belief underpinning those feelings? and Susannah Lawson (Piatkus).” “I should never be ignored. ✢ expression really can alter your stress Brain dump to switch oFF Australian Bush flower essences Black levels.” in the shop.” Think back over recent stressy moments and identify your trigger. can help remember the sequence. blood pressure and releases glucose. a simple meLtdown A modern alternative to work-related thoughts whirring around Rag doll move helps me get back in the “count to ten” rule.co. Next.95 for 15ml. repeat three to five times. don’t lash out or react Sarah Bowles-flannery. revital.

the solar plexus is a powerful done daily. focusing on your are two ‘rescue remedy’ points I head 3 Work slowly and think relaxation.” says ace Bowen therapist Nikke Ariff gentle. perhaps inhaling every five seconds.De. What’s more surprising is that our heart rates also play a part. the second right in the centre of ✢ your chin. urBaNLip prODuCtiONs mid-line of your face – one just below the bed. Heart MatH It isn’t hard to understand the power our thoughts have in initiating the stress response.” tips of your fingers with two hands. Close your eyes and. point and the diaphragm on both hands recalling as much detail as you can. “The solar plexus focus on the issue that’s causing distress. Studies show that maintaining a calm. (handsonfeet. These are important nerve and Try this if you wake during the night blood circulation areas on the face and lie with thoughts buzzing round your on two important energy channels in the mind. you functioning well on an even keel. “find them on the sleep-making spot so best done before technique to counter a stressful situation PhoTograPh istOCK By getty iMages.com). When 2-5 below where they join the you open your eyes. a little fingertip 2 Press upwards underneath the you all shared a laugh or a beautiful location where you had a great sense of peace and contentment. using the body.com). Be heart area. if that’s a comfortable rate for you. still are very calming. jerky heart rhythm is more likely to trigger it. then exhaling every five seconds. but for. add the third step – recall a positive emotion. pressure can help you out of a tight spot. If you tackle it slowly and gently – like sitting in heavy traffic – and keep septum of the nose (the bit between your it’s like a mini meditation too. coherent heart rate allows you to think clearly. and almost “trick” your body out of releasing that cascade of hormones. This might be happiness at a special family occasion. this becomes a useful (mindbodypositive. lightly touch two points just above your eyebrows. nostrils). Press and rotate for just one minute. (Conversely. ➤ Now imagine your breath flowing evenly in and out of that area. you should feel palm of the hand. from one side to the other. see the bigger picture. breathe in and out. Notice 1 find the diaphragm by working the negative feelings become harder underneath the joints of fingers to hold on to and gradually fade. calmer and rebalanced.” These areas activate reflexes that says top expert Rosanna Bickerton bring more blood to your frontal lobes. an irregular. which involves practising these simple steps each day to “reset” your physiological reaction. It may sound simple.) This forms the essence of the heart Math solution. In the middle ➤ Now try to re-experience it as you ✢ “When things get on top of me there of this line is the solar plexus. juMpfOtO. 126 woman&home feel good you . ➤ When you’ve practised. joints working in a line. time with your friends when A light touch… to still a whirring brain Used in the right way. lightly touching these points. ✢ “I work reflex points on my hands. ➤ Take five minutes somewhere quiet then focus your attention on your heart area.

Think of yourself as an older light a woman being asked by a younger woman that lift your spirits. sketching. It’s that aeroplane yoga or simply stroking your cat disaster rule: “Put our own – anything that removes you oxygen mask on first. “No one else will do it as well as me/other people may think less of me if I don’t/I couldn’t think of an excuse” are all signs you need to start asking a little more of others and a little less of yourself. what ten to scented candle or lis gave you the most joy and energy. What ees wind rustling the tr would your advice be – and how is it different to the way you are currently spending your time? Now think about how to bring them into line. imagine the consequences in ith colours surround yourself w ten years’ time. only you have the power to agree to them – or to decline! do you have to be at every Sunday morning football match to see your son in action? Are you the only family member who can visit elderly relatives? examine why you’ve agreed to do something. singing in the choir. Take time out for from our forties we become more likely to be most focused self-care as me-time in the morning. It could you motivated and able to be gardening. woman&home feel good you 127 . is oxygen to you? Reading Sometimes we say “I don’t have a book.” What from the noise of life. So nurture your energy. what you have valued most in your life. Tune in to your inner rhythm. friends and family make unreasonable demands. perform. When you’re struggling with which tasks to take on and ress – to help stamp out st what to let go. It is like building up a muscle. such as googling or coffee with a go when stressed friend for later when energy saps. Maybe colleagues. life balance SELF BaLaNCe WOrKLOaD If you’re straining under your schedule or resenting your obligations. find may seem counter-intuitive to something you can do frequently take time out for self-care – me- that calms you down. time” when what mean is we’re a daily run – ring-fence it too exhausted to do anything and build it into your day. So tackle the day’s hardest tasks first. gives you time is the first thing to go when an elevated perspective and puts we’re stressed – but it keeps you in a feel-good zone. Locate your little piece of calm Becoming more resilient to stress else. but less productive things. but they’re not to blame. Block out the is the first thing to fun. ThINk TeN yeARS oN FGY TIP There’s nothing like long-term thinking to bring es Tune in to your sens your priorities into sharp order. walking. ask yourself why you have taken so much on.

128 woman&home feel good you . advises how you can stay happy all year round by using pure essential oils.uk B eing negative can not only be stressful to our mind. regulate the systems within our body and influence our behaviour.co. plus buy a wide range of essential oils at aqua-oleum. but can make any situation seem much worse than it actually is.  Lavender and camomile soothe our entire nervous system. artisan aromatherapist. a room fragrance or in a massage/body oil – in this case by adding 6-7 drops of your chosen essential oil to a tablespoon of jojoba or sweet almond oil.  Jasmine and neroli are excellent oils for creating a feeling of optimism.SELF one thing if you only do one thing › Scent your mood happy FGY tip Discover more on the psychology of scent. All these oils can also be used as a simple perfume. Julia Lawless. body and soul. Our sense of smell connects directly to the part of our brain that processes our emotions. the art of blending and more.  Rose oil is known for its comforting photograph istock by getty images and heart-warming qualities. Relax in a bath fragranced with a few drops of natural essential oils:  Petitgrain and bergamot are particularly uplifting. Research has shown how different scents can alter our brainwave patterns. author and owner of Aqua Oleum.

Some people need to be held accountable. we succeed only about half the time. long-delayed up? Take and thinking about task. To write my degrees of difficulty. I saved my bottles for special occasions. as we all know from tough of my bathroom washbasin. while loving beautiful scents. Some We repeat about 40 per cent of our people should keep a habit in the morning. happiness guru self-control to resist temptation. I have “Power Hour” my teeth Before. novel or urgent matters. others when My most dramatic habit change? Giving complex. This may sound very Habits like these are the invisible choosing. This saves mental effort and therefore Some people do better when gives us more capacity to deal with they start small. another daily habit. Every time We form habits because when possible. Second. in two important ways. healthy choice. I’ve already become obsessed carbohydrate diet. I just go. in this case the use our existence—and our future. The next question. I use that washbasin. I spent a lot every weekend. No wonder habit formation is so hard! >> shape our existence—and our future woman&home fEE l Good you 129 . architecture of daily life. I up carbs – I now eat a very low. There are other changes decided. 40 per cent of our behaviour almost daily. I’ve managed to stop after-dinner this pill? habits – and also snacking. We repeat about So habits make life easier. when I spend an hour when I wake of time researching working on some dreaded. so our habits at night. I stopped using salutations and worry about making healthy closings in my emails. change your habits Self Why are habits so important? Habits make life easier. there’s no magical. I put away my clothes regularly I shouldn’t trying to change and improve my own. Because I’m in the habit of going to the gym every Monday morning. First. is: How The key to change was pairing it with in the same context. tells how… no decision from me because A few years ago. quick dab of perfume. others do better behaviour almost daily. they start big. habits Make eliminate the need for self- control. then. so our habits shape do we change our habits? Alas. and then stop perfume every day. we conserve our self-control. some defy accountability. (mostly). people with better self-control Want to make a are happier. with the subject of that were accomplished with varying Am I going habits. experience. one-size-fits-all solution. healthier and change? Gretchen more productive. I give myself a the brain makes a behaviour into a habit. habits eliminate the and author of a book drain of on mastering the decision- making. Self-control is crucial. I should make one My smallest habit change? Wear walk with a friend. I’m much better about to brush book Better Than going to bed on time. I don’t stick! have to use self-control. A habits of our everyday habit requires lives. I go for a weekly choices. With habits. simple but. and rely on habit. Yet one study suggests that when we try to use good habits Rubin.

expectations. “be more Habits of Our activities. one that I need or want to do. and justified – so they make all expectations reBels resist all expectations. If I want to stop not. who finds it fairly easy to form habits. But it’s tough. It may involve reading a lot of magazines but allow big difference in the quality of more work to start with. but Make it convenient… We’re influenced just a pairing. we each We face two kinds of expectations: I’m still working to solidify the must cultivate the habits that work for us. TiMEincukconTEnT. we should ask: “How do I respond fall into one of the Four Tendencies: more. specific about what action is necessary to Mastering the The strategy of pairing… I couple two achieve a habit. and will meet an friend for a run.” know ourselves. by do. I kept telling myself to do it. For instance. and want more of them. but “take a photo Everyday Lives and one that I don’t particularly want to of something interesting every day” is a (Two Roads).. people my plate. mindful” is too vague. To succeed. I put the alarm Be clear about what you value. They form habits fairly expectations. it’s a good use of their time and energy. “turn out the light Help with habits at 10:30” and “don’t take seconds” may sound small. gets stumped sometimes. they cent less than when easily. what they want to do.coM by sheer convenience. to master our habits. I love habits. outer expectations (meeting work habit of not taking seconds when For instance. my Upholderness probably explains are you? why I’m drawn to writing about the subject of habits. our days. it helps to make a bad habit I’m not exercising very hard – and I’m inconvenient or difficult. 130 woman&home Fee l Good you . I aim to decide what portion it helps to know where we stand in the and inner expectations (stop napping. The 4 expectation only if they believe it’s realities of life. To form a habit. I love they can make a surprisingly pHoTogrApHs GETTy iMAGES. or meet a for more helpings. and resist taking words. Gretchen Rubin. like setting up myself to read them only at the gym. and return QUesTIoners question all but if they work with a trainer. they’ll never miss a session. it’s not a treat. they take smaller 2 they find it hard to exercise on their own. size I want. Research shows that 1 3 when people eat just one UpHolders respond readily to oBlIgers respond readily to outer helping off their plate. easily while I’m exercise may suggest Similarly. both outer expectations and inner expectations but struggle to meet inner they eat about 14 per expectations. For instance. dish it onto “Four Tendencies” framework. and they embrace habits. But at least I’m showing up!) And read… using the snooze button.. In other keep a new Year’s resolution).selF change your habits at Wh type SMALL STEPS Many things became clear to me about myself – and about other people – when I understood that I’m an Upholder. Habits like “wear perfume each day”. then said. and be Better than Before: clock on the other side of the room. (The fact that I can read magazines habits. but then it becomes a hidden habit. “But I could still wear this The secret to habit change is that we must to an expectation?” sock/T-shirt/sweater one more time. require external accountability. we change our lives. the temptations into inner expectations. Rebels dislike of food. make this form a habit if they’re convinced that habits because they want to do habit challenging. For example. observing traffic regulations) I eat. In fact. When we change our automatic bill paying or a savings account. It’s not a reward. deadlines. at all times. They readily outer and inner alike. But even an Upholder like me. it’s concrete action that can become a habit. One habit I just couldn’t acquire was the habit of throwing away any item of clothing with a hole in it. servings. they make me feel free.

you need to know why If your own imagination performing unladylike and hard because you won’t take you anywhere. human nature to So spend time with friends a meeting with an Q and explore outside interests old flame. and the fact that he husband had had an affair. both prepared to face your issues. LOVE and MaRRIaGE We all have relationship problems from time MEEt thE rELatIoNShIp to time… Phillip Hodson solves your dilemmas ExpErt Phillip Hodson has more Q hoW than 30 years’ Do I WorK oUt experience What hE’S thINKINg? as a sex and relationship I am 55 and have recently started dating therapist. you are that of the well-bred conviction using anglo. I recently discovered he’d not interested enough to make a move. he just not fancy me? He may be worried about his sexual performance. questions & answers SELF SEX. male fantasies. while 3) at it’s all in aid of confirming counsellor. consenting adults and I’d suggest the help of a relationship female. Have you considered whether he might he is adamant they’re just friends be seeing someone else? I reckon you and I’m overreacting but I feel totally have two options. been meeting an ex-girlfriend for drinks. telling your husband you universe – the underlying develop if he is less restless and you are tormented by lust and need him to take you long rudeness of male libido. Help! happened” misses the point. 2) speak with is in private.com/forums woman&home fee l good you 131 . he has two stepsons and a son. sexual acts. enjoy oNLINE our exclusive competitions. after six dates. this “nice man” is interested in you. If not. trust. A far better basis of trust will suddenly resorting to the the height of his passion. which he – it will strengthen your knew you would hate. he has a 60 per cent chance of if he is genuinely interested. Is there a way I can full and frank conversation learn to trust him again? with him about everything. that un-mystery of the photograph getty images language of the barracks. a really nice guy. dressed demurely. Saying “nothing i have no idea what to say. ChEatINg partNEr? but presumably you have created the right three years ago I discovered that my conditions for intimacy. but that wouldn’t be enough to prevent a man from putting his arms around ShoULD I trUSt MY a woman he fancied. it’s linked to seeing his old girlfriend again. one of the most enduring role play is: 1) keep a remember: this behaviour If you can get him to talk – great. It was painful has resisted the bait suggests that although but I forgave him and we moved on. Men’s testosterone levels decline with age and by the time a man lust after that which we cannot have and is 60. offers and events. Plus. go � Meet women just like you by joining the woman&home forum and clubs today. It is despite that. he is however. obviously. he still hasn’t tried anything physical. Saxon phrases. He might just be shy. he will pursue suffering from some form of erectile you even more enthusiastically. which is straight face. No one person can less available. he’s not I DoN’t KNoW hoW to social network and bring new insights and a man who goes out taLK DIrtY my husband wants me stimulation to your of his way to earn your to tell him naughty things during sex. but relationship. Happily unmarried for 35 years. however. Go to womanandhome. your partner has a track or make yourself a lot FGY TIP record of lapsing. he held meet all of our needs. Should I make a move on him or does and is a grandfather to twin boys. Q dysfunction. either have a devastated. all you really cannot get enough of his he had the original affair and whether you could borrow from have to do to create this wonderful [fill in the blank].

132 woman&home FEEL gOOD YOu . where you feel you have to pretend to be more experienced than you are. The good news is. Sometimes it’s easier to behave in a way that is against your instincts. Being truly authentic can often be a struggle because we’re so busy trying to please others that we lose ourselves. Or maybe you are reluctant to voice your true feelings about a situation. it’s simpler than you think to refocus and find out who you are and what you want.Self Inner ConfIdenCe Find the courage… to be you! Life coach and change expert Lindsey Agness explains how tapping into your inner strength H is easier than you think ave you ever found yourself trying to be something you’re not? It could be at work. in order to slot more easily into a group.

or if you see yourself as unfocused. woman&home FEEL gOOD YOu 133 . even if you’ve PHOTOgraPH JUMpFOTO. to “perform” mimic theirs. compensate for someone else? ➤ Chat to your friends or partner GET REAl INTervIew KARlA NApOlEON ➤ You can only get pigeonholed if you allow it to happen. If you’re unsure. It could be speaking louder. It could be finding the away from the pack motivation to go to the gym or helping someone with a project at work. Often what we think is going to happen is just all in Perhaps you’ve got a quieter or being bolder with your body language. could THE PACK it be your own perceptions that are holding you back. put yourself in partner you feel you have to ➤ Avoid anyone who is bringing you down that person’s shoes. try ask yourself what you would say or do Don’t feel obliged changing your behaviour and mannerisms to in a situation if it were absolutely okay. this isn’t attempting to follow something that they necessarily feel – it’s something you’re choosing to tell yourself. So. our heads. How would you feel speak for. Get real GET REAl ➤ Forget about the imagined implications. rather than theirs? GET REAl Are you just trying to ➤ People will like and respect you more for being yourself. You probably have some limiting belief about yourself that fit in rather than isn’t real. else’s doesn’t make us feel good. you could change you have to be true it to “a good listener”. it feels okay to you. Keep up your behaviour over a period of time. Ask yourself why you feel you can’t be yourself around them. Having to subdue your own promoted/upset our partner and so we personality to accommodate someone don’t have the inner confidence to do it. force with it. Write down these descriptions and keep looking at them. Get real ➤ Ask yourself what the triggers Have you always been labelled the shy one. go ahead and say it. Writing down these positive things will force your brain to concentrate on why it’s good to be you. we’ll lose a friend/won’t get personality. ➤ If you feel overshadowed by someone. Every night for a your dreams? Stepping week. Inner ConfIdenCe Self STOP IT’S NOT THEM: IT’S YOU! FOLLOWING It’s easy to blame other people because it means we don’t have to look at ourselves. If you don’t say anything. Are you trying to harder they are to peel off. Do they think that your behaviour is sometimes OTT? been forced into being the quiet one of your group. if you describe yourself as shy. ➤ Try taking a step back and ➤ Actions speak louder than words and it’s only through behaviour that you’ll letting everyone else get on convince people of the real you. So if you’re fed up of being the organiser. offering more opinions regardless of consequence. so your brain has some empowering language to boost your confidence. so it will someone else will step in. takes courage because ➤ Be your own spin doctor and change what you see as negative descriptions of yourself into positives. you don’t have to stay there. the bossy one or the one who’ll are that make you feel you have drop anything to help? The longer we tally with labels others stick on us. But. they sense when you’re not being yourself. prepared to take risks. In fact. change it to “always to yourself and be busy”. ➤ Stop worrying about other people and focus on you instead. REFUSE TO BE Enjoy honest OVERSHADOWED No matter how gregarious we are. there relationships are some people who can make us feel It’s easy to think that if we say what’s on eclipsed by the sheer force of their our minds. the to “perform”. You think they’re more qualified than you? Funnier? More charming? Remember. become a new unconscious habit. yourself to hang back. so you can build rapport. write down three things you’ve done well that day. you’d prefer to sit back and let DON’T lET YOURSElF BE lABEllED someone else entertain you. or you can’t help filling and spend your time with people you enjoy if someone said the same thing to you? If empty silences when sometimes being with and who let you be yourself.DE about it. But if you don’t feel comfortable being yourself with others.

productivity and mood regulation. 134 woman&home feel good you . dark room and. Naps can also be helpful for mind and memory – keep them under 40 minutes numbers sleep and not too close to bedtime. Try This: save your energy for the decisions that matter – in all other cases. with oats or wheat. That’s the one that satisfies you and is deemed sufficient. 2 eMBrACe GooD enoUGH We all suffer from decision overload. has some illuminating answers to clear our mind of clutter 1 sLeeP life work emails getting enough sleep is one of the most important factors for peak performance. neural fatigue sets in. After that.sELF clear the clutter Declutter your brain! We are inundated with information these days and our brains are busier than ever. A good night’s sleep more than doubles the likelihood that you’ll be able to solve password? tWittEr a problem requiring insight. go straight for the “good enough” option. A simple trip to the supermarket invokes dozens of them (to get cereal with honey/nuts/ apples. FamiLy cLuttEr pinterest overloaded memory. a neuroscientist and author of The Organized Mind. when possible. our minds fog and we show poorer impulse control and lack judgement. it may not be the best – but that’s known as “satisficing”. yet research shows our brains are configured to make a limited number of decisions per day. or all of it?) A weekend in Paris means trawling through 200 hotels on TripAdvisor. go to bed and wake at the same time (use an alarm if necessary). Adults need pin friends between six and ten hours. so how can we lighten the load? Daniel Levitin. Try This: sleep in a cool.

the bath or sitting on a train staring out the multiple places. (“i’m to settle into its most focused state. a week – your brain for storing new skills). if must be done some time. if you’re cleaning the house. 7 tAMe teCHnoLoGy 9 Don’t And if you’re the boss of others. such as for work and home that can entirely making a GP appointment. minutes to clear. This is why the more enlightened and booming corporations Try This: To stay focused. a day. Tweezers in the bathroom and the things to deal with right now. don’t feel bad about stopping work to walk or not multitask. – the limited characters require you to a happy. and leisure so you don’t drift from a work Each day. but it hour week can actually reduce productivity slows us down and often leaves lots of half-completed jobs. Try This: if you’re your own boss. switching to something else. daydream. not 50 times. funny. Research 4 APPLy our IQ drops by 10 points. your teen!). putting on a wash. (organised for facts and easier to retrieve). it will boost your mind power. having mind will need a break every 90 without the TV. but reduce of “focused attention” – the yin to its yang. Some of us never shake the habit. use you can do without. Studying or not this book is published!”) second. have duplicates where Try This: Divide your day’s tasks window? The daydreaming mode is when possible. goals. keys not cars. the brain’s burden by storing what Words AnnA Moore PhotograPhs Getty iMAGes and just as important. ping-pong tables. the bigger mistakes multitask is often an excuse to dot out of something boring we make – a 60-hour week instead of a 40. relationships. Try This: First. The result is and ideas that come when you’re not visual reminders. by up to 25 per cent. picking change your desktop. Need to buy milk? clearer thinking and less pressure. massages. (scissors in the kitchen and the into four categories: important thoughts turn inwards to feelings. yoga. business. flashes of insight. or difficult and have a quick peck at something easier. a strategy to plan with the TV on is also ill-advised (tell accept that you may fail and that is fine. clear the clutter sELF 3 WorK sMArt The most productive mind also needs exercise. The temptation to try and overworked we are. sleep and holidays. successful. not just one before house gyms. – set at least this much time aside. it’s the opposite mind is minimising the work we ask of it and It sounds old-fashioned. up clothes. ignoring everything else… your (Check email once a day. they kept trying. plug in separate pocket devices done in five minutes or less. 5 FinD sPACe to DAyDreAM 8 FiX DesiGnAteD PLACes The key to an organised. such as a brisk 30-minute walk. for this. and exercise.) if knowledge of the mounting pile possible. Leave an empty carton by the front door. Filters can block email or browsing. Have you noticed how We lose certain things more than others… you need to remember outside of it. exam to cram for. Unitask. the files and minimise distractions. less cluttered 10 Be An ACtiVe sorter Also called the “resting state”. woman&home fee l good you 135 . if this isn’t slot to do the things that can be possible. don’t try fixing the door handle at the same time. disconnect your sense of your mind needs at least 50 minutes junk.) Key hooks really work – get important things that can wait. bunch chores together – such as google and Microsoft offer in. Preferably on paper – doing it digitally strike when you’re not trying – perhaps in Try This: if it’s something we use in exposes you to more distractions. bedroom. scissors not knives. office. expecting them. stay on But don’t make the mistake of task. important? Texts are worse worth from the outcome of the task. long hours and no breaks won’t get the best from your staff! ProCrAstinAte It’s the enemy of focus! each time we’re distracted from a task by an email. Try This: Don’t crowd out all empty into the habit of putting them there the things that are not important but moments by overscheduling – and always moment you come through the door. each email suggests this is linked to low self-confidence tHe requires the brain to sift and sort and – we delay putting our reputation on the line. set aside a 30-minute project to browse family photos. and your mind makes swifter work of it. breakthrough thinking. the appearance. trivial. loved person whether If you have a demanding task – an double-think what you wish to say. a morning. effective home storage is essential. It sends the information you’re The world’s most successful people have Try This: if you have longer – learning to the striatum (a region of the more “failures” behind them than most. don’t mix them up. flexible hours and places to nap. When studying The difference is. things have a notebook to capture thoughts you need to remember something. Pay all the bills. It’s your mind at its most creative. The more 6 Bunch the boring stuff You’ll get it done faster. Try This: When using technology. it goes to the hippocampus learned more with each setback. 50-MinUte rULe decide if this is personal. have different devices for work places more strain on your mind.

(Who’d want a husband that take up tennis/running/rock climbing attracted us to a partner are the ones we spends five nights a week pumping together? i could do with getting fitter as try to change years later. “i love you security. harry Benson is the research director at the Marriage foundation. the only person you can What once seemed like a wonderful he may see you shed the pounds. which offers relationship courses. istock by getty iMAges crucial. and it isn’t fair. Meet our exPerts Christine Webber is a psychotherapist and author of Too Young to Get Old (Piatkus).” so what should you appetite for life (food. and is author of Let’s Stick Together (lion Hudson). anything perceived as criticism how couples handle change is You’d like him will be ignored – and make him feel Words AnnA Moore PhotograPhs AlAMy. were. It doesn’t work middle-aged spread is… spreading.” warns Christine iron in front of a mirror?) but now his well…” Alternatively. find change is yourself. ten years collaboratively and non-critically. “But we can’t. so you try and remould him into He was never into sport and fitness so much. well… different? 136 woman&home feel good you . – maybe once you loved that lack of i’m worried about your health. Your husband… but improved! We’re often guilty of trying to make partners behave differently. another permission to change? You fell slIMMer trY Framing suggestions in love with a penniless rebel. your values shift and dreams alter. if you hire a personal Webber. trainer for yourself or join a dance class. later. but in fact the way to alter his behaviour is to change your own L ife takes you in new directions. though weight loss in husband and just can’t help wishing he to an early death. can we “sometimes the very features that once vanity. you want a bigger house and more and fItter starting with “I” not “You”. do you do it together or move further apart? do you give one to be… hurt and angry. see right. one thing is certain partners can be contentious. i don’t want to lose you and a responsible provider who toes the line. though. and he’ll be inspired do if you find yourself looking at your starting to look more like the fast track to follow suit. How to Mend a Broken Heart (Bloomsbury) and ebook Get the Happiness Habit. drink and fun) is your shinier self.

now the kids can’t spend time apart. touch? trY Redefining it as a change you time together? cooking him a meal? want in your life. You’d like him to be… You’d like him More lovIng and roMantIC to be… some men are masters of the grand gesture… others simply don’t have a trY Recognising we have different “love languages” – that’s the way sPontaneous clue. your adult children (and maybe the arrival and find shared goals – whether of grandchildren). are grown you’re buzzing with ideas. you can’t other and will send the marriage on ask someone to be “spontaneous” an upward spiral. but for men. the want in your husband. seek out more better he feels and the easier spontaneity – this could be a surprise it is for him to reciprocate. it’s the ✢ stay connected. A b&b in spain?) amount of nagging will change it. But. can we agree that i’ll go on my own…?” often. Positives feed on each this can seem a bit nebulous. examine your finances together have dreams you don’t know about. your daughter’s ✢ Discuss new ideas in a non-hostile. anniversaries that’s a new patio. MoneY also lead to sabotaging behaviour. and family rituals – can all provide an university fees or just a weekend away. This jealousy can ✢ look at the things you can do together – keep your mind open and think creatively. if your husband falls in the second we show and feel love. if you more accepting of difference. family holiday.” WIth sign of him feeling insecure and worrying that you may leave him. or his ✢ Don’t assume you know what your you’ve built together can be enough to anxiety about money comes across as partner is thinking. Relationships self You’d Slimmed down? Be prepared… like him If you shed weight. not. the problem isn’t the need to and enjoying a few more pub lunches. husband. that doesn’t mean he loves you any less. Meanwhile. “i want anchor while you explore new dreams. changes too. He will almost certainly keep you connected while you change. your try saying: “i want to volunteer abroad for a partner formed his attitude will make husband’s dreaming of more time on period and i’d love it if you’d do it with me. “change” his money mindset. pottering in the garden not. The counter is to you’d like to start a business. risk takers or security seekers. non-demanding manner. maybe even partner knows this is not a rejection of him. such Find ways to accommodate one another’s your partner’s “money mindset” as bringing your favourite junk food or dreams. (He wants to retire somewhere hot. this doesn’t mean the end of the viewed in the family home helps Some men can be resistant to other marriage. for example. the past that you and your require attention. For your and More category.” Ask him what his aspirations are. woman&home fee l good you 137 . not a change you the more you show it to him. think about how he likes to be loved. be warned. coincide. neighbours. “let’s look at the next to be… trigger unexpected reactions. most husbands will be delighted. and suggest. it could be through actions that support you – emptying the bins. our reaffirm you’re still the same loving person early experiences from our parents’ you were before your weight loss and ✢ Perhaps your dreams simply don’t financial habits to how money was encourage him to join your fitness regime. especially five years and surprise each other with a Better if he needs to lose weight too and hasn’t. control. Making negative comments is often a bucket list of ten things we’d like to do. volunteer. the golf course. trY Understanding why your start a business. it can sometimes to do this. Whatever your hopes emotional issues underneath that Here’s a few ideas to mesh new for the future. was formed before you met and no snack into the house. you roses since 1992. or immerse yourself savers. in separate projects – so long as your want to travel. there is no rule that says you determine whether we’re spenders. Perhaps his splurges ambitions with a long marriage… husband share and the infrastructure make you feel you can’t trust him. so rather than without destroying the spontaneity – seething because he hasn’t bought and there’s so much scope for disaster. date with him or signing up for weekend away walking or on a course with a friend. adventurous running you a bath. organising the this is a common fantasy.

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my health… When I turned 40. Every so often my work (five-and-a-half miles) once or twice a friend Jules Heptonstall will give me a spritz. seven. Lola. Beano. five. he posts for the kids for Christmas. istock by getty images mindset is that you’re going to exercise pile in with some brioche or at some point that day. but there were bright blue skies words Nathalie whittle – spinach. you don’t have that wrench I’m in bed! We’ve got a of having to put your sports bra on in the huge super king with a big afternoon when it’s cold – plus. often I’ll shove a load of ingredients Wight and it was freezing. teddy bears. Nothing beats a MULTIFOCAL Contact Lenses – allowing and deserted sandy beaches. Ben and I bought some aka The Body Coach. � Enjoyed this issue? Then don’t miss out on our fabulous subscription offer on page 76 . far and in-between It was gorgeous! of what you fancy does you good. its ability to focus on near objects due to age. week and do classes at Frame in Queen’s he says it’s like bringing me back to life! Park too. which uses ballet techniques. but now it’s all about feeling good – and I’m my feel good secret… A little bit of St. he can see I’ve crept off and my exercise routine… I used to see left the kids running feral round the house! exercise as a way of getting into shape. only problem is that it’s all windows. 11. with a bit presbyopia where the lens of the eye loses of day cream on top. a cheese sandwich – and whenever I can. so now and like to get into meditation next… so I can again. of a dinner plate!) of the little tins – I I sneak down there with the papers. One thing I’ve always sworn my “me” time… At home. took the kids to the Isle of my diet… I try to eat “real” food as much I love those moments. The couldn’t live without them. but forgot to short workouts you can do at home. I run home from Tropez goes a long way. I can’t resist snapping off a bit my get-fit tip… On days I plan to work of its face to eat! out. has three children. without reading glasses or bifocals. an apple or whatever’s knocking Sara Cox wears 1-DAY ACUVUE® MOIST about – in my NutriBullet. and Isaac. I’d actually give them away. so when Ben’s upstairs. I noticed I use one by Eve Lom and it’s the one thing I couldn’t read the label on the back of a jar that feels as if it gets my face clean. actually fitter than ever. I recently our dog. with her husband. Then I’ll of food – it turned out to be the result of use an oil by Kiehl’s or Sanctuary. bit of buttery toast though! I think a little bit her to see near. will join too. as I can. I put my workout gear on underneath my ordinary clothes as soon as I get up i’m happiest when… – that way. my mum recently summer room. advertising executive Ben Cyzer my beauty regime… I love a facial balm. from her marriage to DJ Jon Carter. So now I wear multifocal contact lenses my make-up… My go-to products are – and they’ve been a real blessing. It means a Tom Ford tinted moisturiser. and their Ass and Abs class my guilty pleasure… Lindt chocolate really tones you up! I also follow Joe Wicks. 41. and when it’s warm. on Twitter. which sounds more posh than bought me a massive collection (the size it is (it’s part of the garage). and Renee.simple pleasures My feel good secrets Sara Cox Radio 2 DJ Sara Cox. we’ve got a by though is Vaseline. I like Barre. I put one in the fridge sort my head out! and once it’s gone really cold. a Giorgio I’ve got one less thing to worry about! Armani foundation and a Smashbox mascara. your heavy duvet and the kids will My dreaM escape… I love heading to the coast photographs bbc.

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