Innholdsfortegnelse for Summer 2015 i Woman&Home Feel Good You

Although we can’t exactly count on great weather in this country, I do think that us Brits appreciate the sunny times more than those in more temperate climes... and we’ve certainly tried to reflect that in our latest collection of feel good ideas to inspire you to be happier, fitter, healthier. We’ve some fab tips on how to supercharge your summer to get the most out of the season. Insider buys and how-tos so you can look glowing and gorgeous, in or out of the sun. And a simple 3-week eating plan that will help you drop pounds and depuff. And my personal favourite: a truly inspiring insight into how to start running for life – I’ve been a runner in the past and loved it, and now I’ve definitely…

FGY TIP The SmartSun wristband changes colour when you need to top up sun cream or stay out of the sun. To use, simply put on before going out in the sun and apply sun cream to both yourself and the waterproof wristband. £4.99 for five, smartsunuk.co.uk UK enquiries for mole removal are up by a stunning 127% – seems we love the sunshine, but aren’t prioritising skincare, according to new research by private healthcare search engine WhatClinic.com. Malignant melanoma, often caused by sun damage, is the ninth most common cancer in Europe, with incidence rates increasing more rapidly than any of the other top cancers since the 1970s. Dr Adam Friedmann, a consultant dermatologist at London’s Harley Street Dermatology Clinic, points out five warning signs: • Rapidly enlarging moles.…

FGY The Mimijumi bottle looks and works like a breast, with the baby “latching on” to expressed milk – helps makes the transition from breast to bottle smoother and helps prevent symptoms of colic. £14.99, mimijumi.co.uk WELL DONE... ...to House of Fraser for introducing a new line of “modest” sportswear designed for Muslim women by Shorso. The range contains unitard bodysuits and lightweight hijabs for women to wear during aerobics and swimming. It’s a small but important step: the three biggest health challenges for Muslim populations are diabetes, dementia and depression, all of which can be substantially improved through healthy lifestyles and sports. 6.30am: I open the kitchen door and have 15 minutes to myself with a cup of green tea before waking up Josh. We have homemade muesli, which…

With research continually making the news and dozens of new brands hitting the shelves, you may be feeling that if you’re not taking a probiotic you aren’t doing yourself any favours – and you could be right. Nutritionists, naturopaths and diet gurus are encouraging us to take them in an effort to up beneficial bacteria in the gut – the kind that help to knock out harmful bacteria, build immunity, fight infection and more. What’s not to love when the possible benefits can read like a wellbeing bucket list… Help you digest foods you may be sensitive to – so good for those with IBS and other gut problems. Support your immune system – 80 per cent of immunity starts in the gut Help improve transit time of bowel movements…

Q WHY DOES MY SUN CREAM MAKE ME ITCH? Every time I wear it, my skin feels claustrophobic and I get nasty, itchy little bumps! How can I put a stop to the itch/scratch madness? Often mistaken for a suncream allergy, prickly heat happens when sweat glands get blocked and create a rash. Some sensitive souls get it just by exposure to the sun, thanks to a photochemical reaction. Try a couple of moves to help ease things. USE A SOOTHING SUNCREAM A lightweight, high-SPF version with antiinflammatory ingredients is ideal for sensitive skin. Try Green People SPF30 Scent Free Sun Lotion, £18.95 for 200ml (greenpeople.co.uk), with aloe vera, green tea and rosemary. TAKE NETTLE! With its anti-histamine and anti-inflammatory properties, this herb goes a long way towards easing the…

FGY TIP Try deep, slow abdominal breathing (six to eight breaths per minute). Practise deep breathing for 15 minutes in the morning, 15 minutes in the evening, and at the onset of hot flushes. 1 TRY A NATURAL ROUTE There have been small studies indicating that soy, acupuncture, black cohosh, red clover, folic acid, pine bark supplement and evening primrose oil may help reduce hot flushes. We have good first-hand reports, but it has to be said that the research is patchy, quality can vary, and long-term safety isn’t yet known. Let your doctor know before you take anything, because it may mix badly with prescription medicines. • For excessive sweating, try Menoforce Sage Tablets, £12.80 for 30, avogel.co.uk 2 ADAPT YOUR DIET Together with a balanced diet, you should…

Try to get outside every day in good weather – sounds simple, but if you’re in an office it’s easy to miss out. Natural light raises endorphins (the body’s feel-good chemicals) and helps regulate sleep, so it can contribute to the fight against fatigue. Feeling tired around the time of your period? It may be due to hormonal changes, so take care of yourself by eating small, frequent meals containing protein (helps keep blood-sugar levels even) and drink plenty of water to stay hydrated. When you’re tired and need a lift, don’t reach for a coffee or an energy drink – instead, try a soda water with lime. The carbonation and fresh aroma will energise you. Calcium may be great for bones, but supplementation alone has little benefit in treating…

FGY TIP “Warm hair oil in the palms of your hands, sweep over a large blusher brush and use it to tame dry flyaways,” says session stylist Danilo. “Or when hair is freshly washed and shampooed, comb through hair and let air dry, or style as desired.” SMOOTH IT with a keratin-based treatment that replicates natural keratin in your hair, for smoother cuticles that resist frizz. Try the TRESemmé 7 Day Keratin Smooth System Heat Activated Treatment, £6.99: a unique spray-on conditioner with a patented thermal technology that forms a thin film on the hair’s surface when activated by the heat from straightening irons. The effect lasts around seven days; perfect for summer holidays. Alternatively spritz Keratin Revolution Keratin Infused Leave-In Conditioner, £10.99, on damp or dry hair, to seal…

FGY TIP Add a touch of the unexpected by applying black mascara to your top lashes first, then wiggling through a purple. Try L’Oréal Paris Miss Manga Mega Volume Mascara in Violet, £8.99. 1 ADD A NATURAL BLUSH With age, your skin’s pores become more noticeable due to the depletion of collagen levels, so prep first using a long-wear foundation to ensure any blusher doesn’t settle or build up, making pores look even more pronounced. Try Chanel Perfection Lumière Velvet, £33. “Always apply blush to the apples of the cheeks, then blend it up and out into the hairline at the temples,” says Alex Babsky, Lancôme make-up artist ambassador. “A pop of colour just on the apple can make a face appear too full and round.” FGY loves Lancôme Blush…

This is the beat-sluggish plan devised by naturopath Sarah Bowles-Flannery and woman&home Food Director Jane Curran that’s part detox, part regular diet and embraces the protein-rich, carbohydrate-light weight-loss theories. The rules We’d be the first to admit that this eating plan may be less than thrilling for the first few days – those pesky toxins have a habit of making you feel a bit headachey and low in spirit as they exit your system. But persevere and you’ll start feeling brilliant and looking much brighter by day four. ➤ There are no strict amounts in this diet, but a meal should consist of 30 per cent protein and 70 per cent vegetables. A serving should be the size of your hands cupped together and spread flat. ➤ Eat only from…

FGY TIP If you’re making a smoothie, it’s always best to use fruit and vegetables – it will contain a lot less sugar that way! OK, so we all know we should be eating more fruit and veg. But most of us still aren’t eating enough… partly because we’re underestimating what exactly is a portion. So, here goes – one portion of fruit and veg = 80g; or any of these: 1 apple, banana, pear, orange or other similar size fruit 2 plums or similar size fruit ½ a grapefruit or avocado 1 slice of large fruit, such as melon or pineapple 3 heaped tbsp vegetables (raw, cooked, frozen or canned) 3 heaped tbsp fruit salad (fresh or canned in juice) or stewed fruit 1 heaped tbsp dried fruit (such…

Quinola Mothergrain won the FreeFrom Store Cupboard award – it’s high fibre and gluten free. From £4.99 for 500g, quinola.com Lick Frozen Yogurt is 100% fat free and comes in four flavours – creamy and indulgent, but so fresh tasting. £4 for 500ml, Ocado. Pulsin Snack Bars contain no refined sugar and are full of healthy ingredients. From £13.59 for nine, pulsin.co.uk Lizi’s Granola provides a high-fibre breakfast and now there’s a gluten-free version. £4.69 for 400g, Asda and Sainsbury’s. The Laughing Cow Mini Cravings are little cubes of creamy cheese, and at 14 cals each, make the ideal light bite. £2 for 125g. Pip&Nut nut butters in peanut, almond and coconut almond now come in 30g packs. 79p for one; £3.20 for five, pipandnut.com Special K Protein Crunch has…

Get into grating – or the latest trick, spiralising. Either method will help you incorporate more vegetables into your diet, whether it’s as a veggie side dish, in salad or a tomato-based sauce. Have you tried courgetti yet? See womanandhome.com/recipes Overweight people ate a 340 calorie breakfast of either two eggs or a bagel five days a week for eight weeks. Those who ate eggs had more energy and lost 65% more weight, with no effect on their cholesterol levels. Eating almonds every day decreases calorific intake from unhealthy foods while improving cardiovascular risk factors, such as lipid metabolism and cholesterol levels. Fruit that is high in fructose can lead to weight gain, so choose low-sugar varieties such as blueberries, strawberries and raspberries, which contain antioxidants and fibre. Oily fish…

Halter-neck tops are super slimming and supportive. £79, 30A-36B, Rosa Faia, jolielingerie.co.uk Ruching is such a flattering detail for every shape and size. £22, 6-14, Wallis Clever, elegant wrap detailing helps to detract the eye from problem areas. £72.95, 12-22, David Iconique, amazon.co.uk Panelling is a great way of highlighting all the right areas and giving a slimmer silhouette. £14, 8-14, F&F at Tesco The shape’s a classic, but the print is wow! £12, 6-14, boohoo.com This Grecian-inspired swimsuit is actually designed for post surgery. £60, 34A-40D, figleaves.com Be right on trend with this leopard print two-piece without baring all. Top, £28; bottoms, £15, both 8-12, John Lewis For boyish frames, opt for a V-neck to emphasise your waist. £55, 8-16, Phase Eight Stylish yet practical, what more could you…

DID YOU KNOW? Women are half as likely as men to have exercised regularly since childhood*. On average, women who regularly exercise do so 48 times each year, while men do so 65 times a year. Come on, girls! GET YOURSELF IN THE SWIM According to the Amateur Swimming Association a shocking one in five adults in England can’t swim! The top five reasons are never having learned, being scared of water, hating getting water in your ears, being too body conscious, and being prone to ear infections.   If you’re keen to take the plunge, try the following: Take time to choose swimwear to suit your body shape; there’s nothing worse than getting in the pool and feeling as if you’re “on show”. See our buy guide, p95. Timing…

Q WILL I BE IN PAIN FOR LONG? My left shoulder has been increasingly stiff for the past few months, so much so that I find it difficult to change gear in my car. My GP says it’s “frozen”, and has referred me for physiotherapy, together with a steroid injection. She’s warned me it will take a long time to get better, but does that mean months or years? A frozen shoulder is caused by scar tissue forming in the tissues that surround the joint, making movements difficult and painful. Why this happens isn’t known, but it tends to occur after the age of 40 and is more common in women than men. In addition, it tends, weirdly, to affect the non-dominant arm – in other words, the left shoulder…

>> Get children reading WHAT The charity Beanstalk supports volunteers to work in primary schools to help children with their reading. WHERE Schools in the north of England, Midlands, Greater London and Kent. Minimum of three hours per week for a year. HOW One-day training. See beanstalkcharity.org.uk >> Nurture local wildlife WHAT The Royal Society for the Protection of Birds don’t require expertise, just your time to fulfil a host of roles, from surveys of birds to helping feed water voles at Rainham Marshes. WHERE Over 200 RSPB reserves around the UK. HOW Register at rspb.org. uk/volunteering. The RSPB will match your location and interests with potential roles. >> Be a mentor WHAT Community Service Volunteer’s schemes range from helping offenders when they leave prison to mentoring vulnerable young people,…

LEARN THE TRICKS OF NEGOTIATION Whether it’s in business or your personal life, to be a good negotiator you have to think like a great one. Expert Eldonna Lewis-Fernandez gives her top tips: Project confidence through preparation. Offering mutually desirable terms and anticipating objections can result in the “opposition” having a less defensive stance, making them more amenable. Understand everything is negotiable and a world of opportunity presents. Build relationships first. Useful information can be gleaned during casual conversation, including people’s values, annoyances, ethics. You might be surprised what you learn through a genuine conversation with someone. Ask for what you want. Sounds simple, but in practice it can often be daunting. We naturally fear rejection and looking “greedy”. Remember, the only way to master the art of rejection is…

MY BEAUTY REGIME… I don’t damn people who do Botox, but I’ve chosen not to. I’m far more careful about my skin than I ever was, though – I think you have to be, the older you get. Every morning, I apply Clinique Smart Custom Serum and some Manuka Doctor moisturiser. In the evening, I use Cult 51 moisturiser over another lot of serum. I love Neal’s Yard White Tea Enriching Facial Mask, too, and they’ve got a lovely rose exfoliant, which I use twice a week. I don’t have facials – I just do it all myself! MY MAKE UP… I’m such a make-up junkie that I’ve actually got two make-up bags. My staples are Mac foundation mixed with Charlotte Tilbury Wonderglow Primer, Estée Lauder Double Wear for my…

SUITS YOU Simply slip on before you head for the bar! Playsuit, £25, marksandspencer.com GO FOR THE GLOW For skin with a healthy shine, these duos are essential. Bobbi Brown Face & Body Bronzing Duo, £34 each, johnlewis.com HEAD FOR THE BEACH A stylish striped bag, big enough for all your must-haves. It’s also wipe clean. Beach bag, £19.95, joules.com SCENTS OF SUMMER Peony & Blush Suede Shower Oil, £32, jomalone.co.uk; Acqua di Parma Blu Mediterraneo Ginepro di Sardegna edt, from £57, johnlewis.com OLD BUT NEW Who’d have thought? The way to serve drinks this summer is with a glass jar and straw! Glass jam jar drinks cup, £4, bhs.co.uk AL FRESCO EATING This tropical-look melamine serveware is bang on trend. Set of four Beach Shack melamine plates, £9.60, bhs.co.uk…

24 JUL SHOW YOU CARE It’s Samaritans Awareness Week – find out if you could train to be a volunteer, or just make a donation to this invaluable service at samaritans.org 2 AUG PHONE A FRIEND It’s the International Day of Friendship, so celebrate by taking time out to touch base with mates you haven’t been in contact with for a while. 14 SEP KNOW YOUR NUMBERS! High blood pressure increases your risk of stroke, heart disease and diabetes, so the aim of Know Your Numbers Week is for everyone to take a free blood pressure test. With over 1,500 “Pressure Stations” across the UK, make time to call in. Visit bloodpressureuk.org 21 SEP GET YOUR EYES TESTED How long is it since your last test? For National Eye Health…

FODMAP DIET + PROBIOTIC = calm tummy and mind! Lynn Cardy has struggled with tummy problems since she was a teenager. “My gut has never really been a happy place, but as I got older things just got worse. Forever nipping to the loo was normal for me and feeling anxious about it – well, that was normal, too. While researching a feature about bloating I discovered the FODMAP diet. At first read it seems totally bonkers – for instance you can’t have apples but you can have bananas, can eat Brussels sprouts but not cauliflower, have maple syrup but not honey – go figure! It’s all about the sugars within foods and reducing those that encourage gut disharmony. I tried the diet and got results, but felt I needed…

We may feel happier, healthier and a lot more relaxed when the sun shines, but can we really let our wellbeing vits sit on the shelf for summer? The answer is… definitely maybe. Some can happily be parked for the duration, some swapped for summery foods or maybe taken in an easy no-pills way. Let’s whizz through our options! TAKE A SUPPLEMENT TIME-OUT Summer brings a special kind of wellbeing vibe that encourages change – from the way we dress to what we eat and more. Having a mini re-think about your supplement regime isn’t a bad move. “Many of my patients take July/August off all supplements,” says top naturopath Sarah Bowles-Flannery. “The summer holidays are the best time to do this for all kinds of reasons.” WE’RE MORE RELAXED…

FGY TIP A regular eye mask popped in the fridge will cool instantly... but we love Soap & Glory Eyes Cool, a mask with gel inserts you chill beforehand. Pop on, lie back and chill out! £6, boots.com NO 1 TRICK THAT NEVER FAILS Lighten up in no time by camouflaging any dark shadows with concealer. Focus colour in that “magic C” around the inner corner of each eye where we often see a blue tone to the skin, which makes us look more weary. Dab on to skin here, then pat into place. A favourite product for the job is MAC Select Moisturecover, £15.50. 2-MINUTE MASSAGE Just a few acupressure moves along the brow bones, first thing, do wake up my eyes. Using the pads of your thumbs (knuckles…

SUCK IN YOUR CHEEKBONES Sweeping and peek-a-boo fringes, like Dawn French’s, frame your face and give width to the temples. This enhances cheekbones for a “thinner look”. FEELING AN ALL-ROUNDER? Avoid lengths that stop at jaw level, as they will make your face look wider. Go for Maggie Gyllenhaal’s pixie style instead. STRETCH YOURSELF SLIM Longer lengths are great to bring narrowness to your face. Christina Hendricks opts for cascading waves, while Salma Hayek adds movement with long layers. DON’T BE TOO SQUARE A big no-no is any type of square haircut – too much width at the jaw simply makes people look plumper, so add movement with layers and a side parting. PLAY TRICKS WITH YOUR SHAPE The same way you would wear a dress cut on the bias,…

WHAT’S HOT NOW Isn’t it brilliant when trends overlap with what you actually want to wear? Like a beauty Venn diagram, that sweet spot has been hit with summer’s hottest hue – red. Here are some of the new classics... LIPS Red lips don’t have to be a statement (but if that’s what you want, try MAC Lipstick in Charlotte, £19). Max Factor Lipfinity Long Lasting Lipstick in Just Deluxe, £8.99, is a lovely matte that works for day, or go sheer with Bareminerals Pop of Passion Lip Oil Balm in Punch, £16, and Laura Mercier Lip Parfait Creamy Colourbalm in Cherry-on-Top, £19.50. NAILS Red always flatters fingers and toes, so really, anything goes! Pick from perfectly chic Chanel Le Vernis in Coquelicot, £18, plummy Butter London Patent Shine Nail…

OUR ONLINE DIET CLUB The woman&home diet club is a fad-free way to lose weight. Recording what you eat in a diary focuses your mind on food choices and how much you’re eating. It’s not a “diet” – just a smarter way of eating. SIMPLE FAD-FREE FOOD DIARY APPROACH as recommended by doctors and dietitians. We work out a healthy weight loss for you, and set how many calories you need a day to achieve it. LOG INTAKE Enter everything you eat and drink in your food diary, stay within your calorie targets and see the weight drop off! We track your five-a-day and alcohol intake, too! CHECK THE FAT AND CALORIE CONTENT for more than 160,000 food products. TRACK YOUR PROGRESS Record weekly weigh-ins and body measurements. EXERCISE DIARY…

Q HOW MANY CALORIES IS CORRECT? I get so confused by calories. I know the recommended amount for women is 2,000 a day, but how many should I aim for to lose weight? Generally, a calorie deficit of 500 calories a day should be enough to lose weight safely and in a way you can maintain it. You need to save around 3,500 calories to lose 1lb – so seven days of 500 calories saved = 3,500. Mix this with a little more physical activity and a weight loss of 1-2lb a week is ideal. You can spread your 1,500 calories throughout the day like this: Breakfast: 300 calories Snack: 150 calories Lunch: 450 calories Snack: 150 calories Dinner: 450 calories Don’t forget to count drinks, especially alcohol, in your…

FGY TIP “Cooper’s ligaments” are connective tissues that lift the bust, attached to your collar bone and the underlying tissue of the pectorals – picture the ligaments as a bra strap. Well, we can tighten this “strap” through exercise. 1 THE BOOK BUST LIFT STEP 1: Stand with your feet hip-width distance apart, with your knees slightly bent, holding onto a book between the palms of your hands. Your fingers should be pointing forwards and your arms fully extended, at chest height, squeezing as tightly as you can. STEP 2: Maintaining the squeeze, draw the book towards the centre of your chest, as you bend your elbows out to the side. The important part of this exercise is to maintain that squeeze. Then return to the start position. 2 The…

Live Every Moment bag is so useful, with enough space for a rolled-up yoga mat. £139, everysecondcounts.co.uk “Add bright flashes to co-ordinate your fit kit” Nike Dual Fusion 3 are supportive and light – perfect for the gym or jogging. £65, nike.com Lorna yoga socks are non-slip – ideal for achieving those strong yoga poses. £10, activeinstyle.co.uk Sony 4GB Waterproof All-In-One MP3 Player is a headphone and MP3 set which brings a whole new dimension to swimming, storing up to 900 songs with eight hours of battery life. £50, amazon.co.uk Grey sport jacket is lightweight, breathable and comfortable, but stylish, too. £29.99, H&M Brita Fill & Go – not brand new, but worth saying that we’ve tried and loved it. £14.99, brita.co.uk Shock Absorber zip-front sports bra is great for…

Start a gym workout with weights. Experts say this should be done first because it’s a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you’re fresh and you have the energy needed to work it. Cardiovascular exercise should be the last thing you do at the gym, as it helps your body recover by increasing blood flow to the muscles, and flushing out lactic acid. It's the lactic acid that makes you feel stiff and sore. Soft ground is a lot easier on your joints when running. Dirt surfaces are uneven, forcing you to slow down a bit and focus on where to put your feet – great for concentration and agility. Researchers say that the scent of…

Research from the US has identified several early warning signs of an impending heart attack in women weeks beforehand. They include unusual fatigue, a level of tiredness that makes everyday tasks – such as making the bed – exhausting, sleep disturbance, shortness of breath, indigestion and anxiety. In contrast to men, less than a third of women reported early-warning signs of chest pain or discomfort. _ Symptoms of an actual heart attack may include… Pain, pressure, tightness or discomfort in the chest, shoulders and/or arms. _ As well as… Jaw or throat pain, crushing chest pain, shortness of breath, nausea and/or dizziness, cold sweat, pallor, fatigue or weakness, abdominal pain. If you experience any of these or think you may be having a heart attack, call 999 or get someone…

For those of us who’ve gritted our teeth through smears and internal examinations over the years, it’s kudos to a determined gal who actually elects to have a treatment that invades her most intimate areas. But when you’re keeping mum about a problem that’s driving you quietly to distraction, these redirected anti-ageing treatments could come to your rescue. Botox – to lessen the loo breaks! If your trips out start by charting the handiest loos, then you’ll know how much an overactive bladder (OAB) can rule your life and wreck your confidence. “The leakage is often unpredictable and embarrassing,” says Natalia Price, consultant urogynaecologist at The Oxford Gynaecology and Pelvic Floor Centre. Surprisingly, Botox can be the rescue remedy that could make a difference. ➤ WHO’S HAVING IT? Those who’ve…

ARE YOU OVER THE SAFE SUN LIMIT? Us Brits are exposing ourselves to an average of one hour and 45 minutes of sunlight per day, seven times over the safe daily limit to avoid damage to our vision. Some sunglasses, spectacles and contact lenses have UV protection built in and can protect eyes from long-term damage, but in a recent survey less than two in ten said they always wore them. Think About Your Eyes Optician, Andy Hepworth gives this advice: + A wide-brimmed hat will reduce UV ray exposure. + On sunny days wear sunglasses, or spectacle lenses with built-in UV protection; look for a high E-SPF value (just like on sunscreen) on glasses, and the CE mark on sunglasses. + Stay in the shade and try to avoid…

OUR EXPERTS Dr Nicola Bunting – internationally renowned life coach and author of Who Do You Want To Be? (Piatkus, £14.99); to sign up for free guidance, visit la-vita-nuova.com Fiona Harrold – motivational expert, life coach and best-selling author of The Seven Rules of Success (Hodder, £8.99); fionaharrold.com >> STEP RIGHT OUT The first step towards creating a shape for your life is to take time out of it. Businesses have “away days” for staff. They spend a lot of money whisking key people out of the office and planting them somewhere new and relaxed, so they can brainstorm about the future of their company in a creative way. They do this because it works. Treat yourself to your own “VIP” days – or “vision days”. Book two in the…

QHOW DO I TACKLE THIS? Every time we argue he thinks sex is the magic make-up solution. How can I get him to deal with the real issue at hand? You should ask yourself the same question. You’re the one consenting to take part in the sex and encouraging your husband to think that making love is an acceptable peace-move. Normally, it would be a solace – provided you also resolved your differences. Therefore I’m afraid it’s you who must resist his charms by saying: “Hold it there. I need you to settle the argument first.” Your dilemma is a classic instance of: “If you always do what you’ve always done, you’ll always get what you’ve always got!” QCAN I FEEL SEXY AFTER BREAST CANCER? I’ve had a partial mastectomy…

Take a five-minute “savour it” break every day. Do anything that’s a treat for you – take a walk outside or make a good cup of fresh coffee – and really savour it; don’t look at your phone or your email… just enjoy and feel your mood lift! Research has found that 90 per cent of women feel more confident while wearing a scent than those who go fragrancefree. Another reason to indulge in your favourite buy! Cranking up the volume when you listen to music may lift up your mood. But new research finds that listening to bassheavy tunes promotes more feelings of power than low-bass songs. The next time you find yourself slumping in your chair or slouching your shoulders, sit up straight! Sitting with good posture can…

FGY Comvita Medihoney is a range of products with Manuka honey and natural plant butters to nourish and moisturise sensitive, dry and eczema-prone skin. From £8.99, comvita.co.uk I DON’T KNOW HOW YOU FEEL… That can be a real issue when you know someone who’s facing a huge problem like cancer. That’s where “empathy cards” come in – a series of slogan greetings cards for people with serious illnesses, designed by cancer survivor Emily McDowell. Rather than “get well soon” they feature slogans like “Please let me be the first to punch the next person who tells you everything happens for a reason”. If you don’t know what to say to support a friend, this could be the place to start. Go to emilymcdowell.com CHEAT SHEET FEMIFREE • Sounds like something…

FGY TIP Been bruised falling over? Try Nelsons Arnicare, £5.09, Boots. Chances are most of us have a few pairs of comfy flip-flops in our summer wardrobe, but did you realise their risks? It’s estimated that flip-flops cause over 200,000 injuries a year – from stubbed toes to sprains and breaks – and cost the NHS over £40 million. The other problem is that walking in flip-flops we tend to grip with our toes, which stops the foot flexing properly. This can cause problems with feet, ankles, knees and hips. Flip-flops without adequate support can also lead to fallen arches and flat feet, changing our posture and leading to lower back pain. Don’t choose flat-soled options; choose sandals and flip-flops with significant arch support, as well as an indented heel…

Health-food stores sell hundreds of supplements. Here are four of our favourites to put into your basket 1 GINSAVENA TINCTURE Containing herbs used for centuries to help maintain normal energy levels – especially when you’re under pressure. £9.15, avogel.co.uk 2 BERGAMET Made from a bitter-tasting orange grown in Italy, trials on this supplement showed it can help lower levels of cholesterol in the blood. “The flavoids in fruit from this region work in the intestine and liver to stimulate fat excretion,” says author of the trial, cardiologist Dr Ross Walker. Try BergaMet MEGA+0, £24.99 at revital.co.uk 3 CURRANZ Studies show that New Zealand blackcurrants help immunity, fight aches after exercise and beat bloat by raising levels of good gut bacteria. Try new CurraNZ, £29 at healthcurrancy.co.uk 4 UBIQUINOL The supplement Co-Q10 is great for…

In our haste to get on with things, we often miss the plus points of a therapeutic soak, definitely one of nature’s cure-alls. So make sure that, even in summer, you set aside regular time to indulge mind and body. “To soothe and revive in one hit, you need a bath that instantly makes you feel relaxed enough to conquer life’s niggles,” says aromatherapy guru Glenda Taylor. It’s a great wellbeing prescription to wipe out a stressy day – or to revive you for night out! RELAX & REVIVE BATH Add two drops each of the following essential oils: moodenhancing Rose Geranium, refreshing Mandarin, balancing Lavender and sexy Ylang Ylang... ...to a teaspoon of supermoisturising Evening Primrose Oil or whole milk. Swish through your bath, slide in and relax. Mmm……

DID YOU KNOW Sleep patterns are our second favourite topic of conversation after the weather… and sleep disturbance amounts to 39% of snoozerelated chats. Not getting a peaceful night? Try Nelsons Noctura, £5.99 from Holland & Barrett and all good independent health food and pharmacy stores. BEAT BACK PAIN – ON YOUR LUNCH BREAK Many of us are working longer hours than ever, but it takes its toll on our backs, with more days of work lost to neck and back pain than any other cause. To break the pain cycle, try these tips from chiropractor Dr Steven Geanopulos: DITCH THE EMAIL “Long periods of neck flexion when staring down at a phone or tablet screen can lead to a stiff and aching neck, as the human body isn’t designed…

Q HOW CAN I REMEMBER TO USE SUNSCREEN? I often make-up my face before I’ve applied a layer of sunscreen underneath. What can I do to remind myself? A regular sunscreen 365 days of the year – not just now – is the best way to delay wrinkles, so it really is worth remembering. The trick I find is to think of any whitish layer under your base – whatever your skin tone – as more of a radiance primer than simply sunscreen. Today’s are super fine and blend in so well they really do make skin look brighter, such as my fave Clarins UV Plus HP Day Screen High Protection SPF 40, £31. However, Murad Invisiblur Perfecting Shield Broad Spectrum SPF 30, £55, sounds perfect for you. It looks…

FGY TIP Nails grow fast in the sun, so if your holiday mani is growing out, fill the gap with a sparkly topcoat for a fashionable “ombre” effect. You might stick strictly to nudes and naturals in your make-up bag, but come summer, nails are the perfect area for low-stake colour experimentation. This season, the hottest hues evoke the glamour of the French Riviera – who wouldn’t want a touch of that at their fingertips? Splashy Mediterranean blues look fun on tanned toes, an iced pink nude is so Bardot, or, for classic glamour, try vintage cherry red or glitzy flatter-all gold. Bon voyage!…

For a softer effect around your eyes, use a coloured mascara. A dark plum will intensify blue eyes and a dark green accentuates brown eyes. Good old Vaseline can work well as a cheekbone highlighter – especially with a glowy summertime look. Try, too, dabbing a small amount on lids for a sexy sheen when you’re not wearing any shadow. Sweep a long-handled body brush across your limbs and torso, directing strokes towards the heart. A daily brush helps skin shed waste, as well as boosting circulation and the lymphatic system. This improves skin tone and helps the immune system. What blush shade is right? Pale complexions should go for warm pink; medium gold head for peach or soft orange; olive can wear warm or cool shades; and dark skin…

Eat warm to stay flat Chinese medicine suggests avoiding sugar, dairy and raw, cold foods. “They encourage dampness and dampness equals water retention and bloating,” says Dr Caroline Longmore at galennaturopathic.com. “For example, a cold cheese sandwich is a no-no because it’s uncooked and also dairy.” Now we know why our waistband tightens after lunch! “Cold and raw foods are difficult to digest, so steam vegetables rather than crunching crudités,” says Dr Longmore. Drink more to inflate less We talk endlessly about drinking water to stay flat tummed and hydrated, but what’s the anti-bloating connection? “If you drink too little, your body releases the hormone aldosterone in an effort to conserve water, so drinking more actually helps relieve fluid retention,” says naturopath Sarah Bowles-Flannery (sarahbowlesflannery. co.uk). “For the same reason…

FGY TIP Fresh food spends up to a few weeks with producers, wholesalers and retailers, until you can buy it. That’s why frozen food can often be as good as fresh nutritionally. Remember to steam or stir-fry frozen veg to help retain key nutrients. ARE YOU MAKING HEALTHY CHOICES? Well, it doesn’t get any easier with the constant barrage of conflicting and often confusing messages we hear. Let’s get the current lowdown on… Skimmed milk vs whole milk Katy Mason, nutritionist at NutriCentre says: “Whole milk has more fat and may seem the unhealthy option, but fat can actually help us to absorb vitamin A and vitamin D that are found in (or added to) milk. Fat also helps to make us feel fuller, so we may not consume any…

From the age of 30, your metabolism decreases by around 5 per cent a decade when you’re inactive. The good news is that building a little muscle helps counteract that. Your body uses 35 calories to maintain 1lb of muscle each day and only 2 calories to sustain 1lb fat. So by adding 2-4lb of muscle to your body you could burn 100 extra calories a day. More importantly, new research shows that the more muscle we have at 65 plus, the less likely we are to die prematurely. Strength training is also key to improving bone density in post-menopausal women (combating decreasing oestrogen and calcium production), helping to avoid age-related fractures. Haven’t done any weights or resistance work before? Don’t worry! Strength builds up in as little as two…

This nifty little Instant Body Booster from Joanna Hall promises flexibility and more… “Studies show that doing something in the morning is far more effective at getting you into a positive state of mind,” says Joanna. “Aim to do it three to five times, most mornings, working up to six to eight times. It’s a great posture-improver, body-wakener and streamliner.” It’s a fab bottom-shaper, too! Start on all fours, knees under hips, hands under shoulders. Tuck your toes under and push yourself up to an inverted V position, hips high. Push your weight back to stretch the back of your thighs. Keep abdominals tight, hips level, and slowly lift one leg, extending it back, contracting your buttocks. Return to original position, then repeat with other leg. FGY TIP You’re stretching…

Q WHAT’S BEST TO LOSE BODY FAT? Is there a type of aerobic exercise that will help me lose weight and tone up? The hands-down winner for this is walking and the reason why is that not only does it burn calories and melt off body fat, but the full range of movement you get through your legs and arms means you sculpt your arms, shoulders, chest and back, and also with each stride you take you lift and sculpt your butt, thighs and abs. To really get a good calorie burn you need to make sure you are always walking at a brisk pace – it should take approximately 13-16 minutes to cover a mile. A good idea to help keep you focused while walking and to track your…

OUR EXPERTS MR CONSTANTINOS KYRIAKIDES, consultant vascular and endovascular surgeon at Barts Health NHS Trust and The London Clinic. DR SAQIB BASHIR, consultant dermatologist at Kings College Hospital London and The London Clinic. MR DAVID REDFERN, consultant orthopaedic surgeon at the Hospital of St John and St Elizabeth and the Montefiore Hospital, Hove. 3 ways to fix varicose veins Veins become varicose when the valves that push the blood supply back towards the heart become damaged, allowing the blood to pool, causing unsightly bulges in the veins. The past year has seen varicose vein advice turned on its head. The old painful surgical stripping technique recommended as first-line treatments have been demoted and instead NICE recommends minimally invasive laser and injection techniques… 1 ENDOVENOUS ABLATION (HEAT TREATMENT) Keyhole treatment usually…

Sedentary lifestyles are just as bad for our backs as hard labour. We spend an average of 35 hours online every month and four hours a day watching TV – bad news for our posture, muscle strength and general musculoskeletal health. Get the most out of your GP appointment by sharing your most urgent concern within the first minute. Research shows that patients who do this are more likely to be satisfied with the visit and stick to any advice that’s given. If you sit in a chair all day, try this to ease knee pain: extend legs straight so your heels rest on the floor. Tighten thigh muscles above knee. Hold for two seconds, then release. Repeat five times. Train your ears: put music on at a level whereby…

FGY TIP You don’t have to learn with a teacher, there are plenty of YouTube videos that can help. But if you do book a set of lessons, it will help with perseverance, as well as your technique! We know this might seem a biggie, and it’s certainly an investment in time and energy, but learning to play an instrument has so many benefits: Regular playing can stimulate your brain, increase your memory and sharpen concentration. Teaches you perseverance – and increased patience, as you practise to perfect a piece of music. Enhances your hand-eye co-ordination and if you read music, your brain’s having to translate what you see into specific actions while also adding in rhythm. It’s a great form of stress relief and creates a sense of achievement.…

I always thought Amy and I would be friends forever, until our relationship reached a tipping point: her life was filled with drama and she dragged me into every episode, yet I knew I could never count on her for emotional support. The crunch came when I asked her to accompany me to a doctor’s appointment that I was nervous about going to alone. She said she would rather meet for lunch than “waste” her time in a waiting room. I met her for lunch, although I was seething. But it went round in my head for ages before I realised it was time to pull the plug. As things turned out, Amy moved away, providing an easy excuse for less contact between us. Ending friendships is hard. There’s often a…