Innholdsfortegnelse for Spring 2015 i Woman&Home Feel Good You

Hey, it’s spring! Who can fail to be uplifted... especially when you’ve just picked up our latest collection of feel good ideas to inspire you to be happier and healthier. If having more sunshine isn’t enough to lift your spirits, we’ve some great tips on how to improve your mood – and energy – naturally. One must-do this season: set aside some time to try our home spa rituals, even if it’s only an extra half hour for some beauty bliss – it’s such a benefit for mind and body. My other must-do: try to shed those few extra pounds I’m carrying post-winter. You, too? Join me for a couple of weeks on our new fasting diet. And do join me, too, in ramping up the exercise with a proper…

I’ve always been sporty. I was in the school hockey team, even captaining it for a few years. When I was 10 I had swimming lessons and became a strong swimmer. Butterfly was my favourite stroke – I couldn’t do it now, though. When I was 21, I started working long hours in TV while doing a full-time degree, which meant I didn’t have much time for exercise. I put on a stone in weight and my mum gently pointed out that I needed to look after myself. I took up running and ate more healthily, cutting down on cakes and all the cider I was drinking at uni! I’m running this year’s London Marathon for the fifth time. I’d always been in awe of marathon runners and when a…

Q WHAT WILL EASE THIS ITCH? I dodged it as a child but now have eczema patches on my face, neck and crooks of my arms. The itch/scratch cycle is driving me mad! It’s worth trying an inside/out herbal approach with marshmallow. This herb has anti-inflammatory properties and contains extracts that speed healing. MAKE TEA “Marshmallow tea is ideal for any problem skin condition,” says Merel Prince at herbalist G Baldwin & Co. Add a cup of water plus a teaspoon of marshmallow root to a saucepan and bring it to a simmer. Cool, then drink. Marshmallow root, £1.85 for 25g, baldwins.co.uk ADD CREAM A new soothing skin cream with white mallow in the mix can heal super-sensitive skin. It cleared one friend’s itchy skin and helped another get over…

Start with a smoothie Try a nutrient-rich smoothie as a restorative for your emotions as well as your energy levels, suggests expert Sarah Cadji. Her choice for a Smart Smoothie: coconut water, banana, matcha powder, dates, coffee beans and walnuts. “Walnuts have the edge over other nuts as they contain DHA (Docosahexaenoic Acid), a particularly beneficial form of omega-3 fats,” says Sarah. “The coffee beans give a caffeine boost and the matcha powder, made from the premium grade green tea, helps boost alpha waves in the brain.” * Sarah Cadji is founder of Roots & Bulbs (rootsandbulbs.com), a chic juice bar in Marylebone, London, that offers cold-pressed juices and snacks and smoothies made from health-boosting ingredients. Instant bathroom boosters Body scrubs and shower gels made with zingy citrus oils act…

While you might not always have time to invest hours in a beauty ritual, there are plenty of shorter “mini rituals” that can deliver great results, helping to calm the mind while at the same time improving the health and appearance of your skin. So set aside enough time to really focus on yourself, even if only for a few minutes – it will make a huge difference to how you look and feel. PUT YOURSELF IN THE MOOD Finding the time to unwind has become increasingly difficult with our busy modern lives, but a few easy steps can leave you feeling calmer and more relaxed. “Specific essential oils can be great boosters to both the body and mind,” says Geraldine Howard, creator of Aromatherapy Associates. “I find frankincense oil…

I always notice a great smile with envy, and fab teeth make you smile even more, so take extra steps to keep them whiter. “Anything that stains a white shirt will stain your teeth,” says Dr Uchenna Okoye, clinical director of London Smiling, “so if you’re drinking anything dark, use a straw to protect teeth. Black tea is actually more staining than coffee – easy to believe if you keep tea in a cup for some time and see how it stains.” “Like a temporary Teflon coating for teeth, whitening toothpastes work at removing surface stains, getting teeth up to two shades whiter. I like the Oral-B 3D White Brilliance, £3.50, because it’s gentle and also contains pyrophosphates, which is an ingredient that helps stop stains rebuilding.” AVOID “NEVER use…

Q WHAT WILL HELP MY NAILS? They are very soft and just keep splitting. Can you recommend anything to help? I’m about to start a new job and would like to impress. Stress plays a huge part in many beauty problems, so the upheaval of starting a new job could be taking its toll: the best vitamins and minerals to take should include B12 and zinc. You could also try a nail hardener such as the brilliant Mavala Scientifique Nail Hardener, £11.70. Golden rules for nail strength include using a conditioning, moisturising hand and nail cream morning and night, such as the tiny L’Occitane Jasmin & Bergamote Hand Cream, £8. Always wear rubber gloves when immersing your hands in hot water, and regularly massage your cuticles with olive or avocado…

FGY TIP No time? Buy Rodial Super Acids X-Treme Pore Shrink Cleansing Pads, £38. One sweep will remove make-up, cleanse clogged pores with salicylic acid, then help shrink them down. Cleansing your skin is a bit like pruning a rose – it’s all about removing the unnecessary, leaving your skin purified, primed and ready to bloom! An effective cleanse is a basic skincare essential. Elizabeth Arden Prevage Anti-Aging Treatment Boosting Cleanser, £39, contains idebenone, a seriously effective antioxidant, and regular use of this creamy lotion will fight your skin’s corner against environmental damage from pollution and the sun. Massage a neat blob into damp skin, working the natural bamboo bead exfoliators in small circles, then rinse – the trick is to scrub gently and let the product do all the…

When you’re doing a smoky eye, treat shading like a watercolour, starting with a wash, then adding the darker colours. Using a clean brush, “tickle” the edges of the eyeshadow to help blend it into the skin. If your hair is thick and hairbands don’t hold it, attach kirby grips to either end of a regular hair tie, stick one of the grips into your ponytail, wrap the tie around the hair, and then pin the other grip in. Line the inside of eyes with a dark brown liner and, over time, it will smudge into the lashes, resulting in a very sexy eye. To prevent your mascara from drying out, it’s best not to pump the wand up and down, as this will push air into the tube. Instead,…

FGY TIP Being overweight is the major risk factor for diabetes – losing weight can put the condition into remission. Late-onset diabetes, or Type 2, is relentless, unremitting and lasts for life. At least that’s what doctors always thought. But in the past few years there has been a quiet turnaround in thinking, thanks to a growing number of studies that suggest the tantalising possibility that diabetes can be put into permanent remission within a matter of weeks. HOW? By drastically cutting calories and reducing weight by 15 to 20 per cent. So exciting is this prospect that Diabetes UK is currently funding a five-year study to the tune of £2.4million to test it out. If it’s successful it could lead to the biggest revolution in diabetes treatment since the…

FGY TIP Stressed at work? Try omega-3-rich salmon with a leafy green salad for lunch to help keep the stress hormone cortisol down. Smart snacking can soothe your mood and keep you focused. Try nutritionist and naturopath Rick Hay’s (rickhay.co.uk) healthy options… 11am The morning is stressful. You’re strung out, weary and longing for a coffee and a biscuit or 12! Instead, go for dried apricots and a handful of nuts, plus some calming herbal tea. Biscuits spike blood-sugar levels, which then fall, leaving you moody and craving more. Apricots are high in magnesium to relax muscles and mind, and nuts are big on B vits to support the nervous system. 3pm Your energy is diving, you’re crabby with everyone and where did you put that file? Grab yourself a…

NEW! Sign up today and download your FREE calorie-counting app. OUR ONLINE DIET CLUB The woman&home diet club is a fad-free way to lose weight. Recording what you eat in a digital diary focuses your mind on what 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 CALORIE AND FAT CONTENT for more than 160,000 food products. FOOD…

The more you chew, the more thoroughly you break down food, which may release nutrients into your blood faster and give your brain time to register that you’re full. Focus on eating slowly and put down your fork between bites. Are you suffering from sociotropy? That’s when you don’t really want, say, a dessert, but your friends are having one and they’re urging you to join them, so you give in. Next time, if you’re not hungry, just say no. Eating just one less bite at every meal could save you 75 calories a day… and every calorie can add up to weight loss. At that rate you could lose 8lb in a year! When you’re “starving”, you’re more likely to pick unhealthy foods, so always have some healthy snacks,…

If you’re serious about walking for fitness, always invest in proper walking boots or shoes. Ordinary trainers just won’t hack it in terms of giving your feet the right support. Boots are preferable because they can cope with any terrain and weather condition, and give really vital ankle support. If you’re likely only to be walking in warm, dry weather over fairly flat ground, then you could “downgrade” to walking shoes instead. Leather – or not? Again, it depends where you’re walking: solid leather uppers are best if you might run into boggy ground, but they are heavier. Good material boots will be waterproof, but won’t give you quite as good protection when it’s heavy-going underfoot. Get the best fit If your boots don’t fit you properly, you won’t have…

Static stretching before exercise won’t necessarily help prevent injury, curb muscle soreness or improve your performance. Indeed, some experts reckon it can tire out muscles so you perform less well. Instead, warm up with dynamic stretches – which are like the workout you’re about to do, but at a lower intensity. So a good warm-up before a run could be a brisk walk, walking lunges, leg swings or high steps. After exercise you’ll be more flexible because of using your muscles and joints, so then you’ll get most benefit from static stretching. Walk around a little to cool down first, then stretch out your muscles. FGY TIP With any stretch, static or dynamic, you should feel the stretch, but you shouldn’t feel any pain. So there is no need to…

Designed by fitness fanatic Ann Johansson, the BoomBoom Athletica range truly responds to the body for improved sporting performance, helping you to withstand the demands of even the most rigorous training session. Featuring advanced fabric technology and award-winning specialist materials, styles streamline and shape comfortably to the female body. A longer fit flatters the figure, while allowing a full range of movement during exercise, whatever your workout. Each innovative design is made from high-quality materials, such as advanced compression fabrics which help to keep oxygen flowing to muscles during a workout. These fabrics are complemented by fine mesh panels which offer excellent breathability, keeping moisture away from the skin. The super-stylish collection includes spin pants, which feature added padding for extra comfort, 26.2 cropped and full-length leggings and a gorgeous…

The latest workout moves, trends and kit to keep you fit FGY TIP Suffer from a “plugged” ear after swimming? Ouch, that can be uncomfortable. Try two to three drops of SwimSeal, with tea tree oil and medical liquid silicon to coat the ear canal, creating a natural barrier to infection and preventing water being trapped. £7.99, swimseal.com Rather than training until it hurts, physiotherapist Sammy Margo suggests dropping down a gear. “Active rest”, something as simple as going for a walk or swimming a few lengths of the pool, or just taking the stairs instead of the lift, can be crucial in keeping your body healthy, without putting strain on your joints. Professional athletes employ this technique when recovering from injury, helping them to maintain high levels of fitness…

If you’re trying to get pregnant in your late thirties or forties and it’s not happening, when should you seek help? ➤ After 35, it’s quite normal for it to take a year to conceive, and some doctors say to wait a year before seeking help. I don’t agree – unless you’ve already had at least one child with the same partner within the past five years. If you’re trying for your first baby as a couple (whether or not you’ve had children before with other partners), six months is enough, no matter what your age. This is especially the case if you know you may have a problem, such as very irregular periods or a previous pelvic infection. HELP FROM YOUR GP ➤ It can be helpful for your…

DID YOU KNOW? While six million UK adults could benefit from a hearing aid, just 1.4 million regularly wear one! More than twothirds of women also said they’ve felt like a “living hearing aid” for their partner. Could be time to book a free test at lloydspharmacy.com/hearing! While for most of us, vision is the one sense we’d least like to lose, almost half of us think deteriorating eye health is inevitable or have no idea of how to look after our eyes. But the fact is there is now clear evidence that diet and lifestyle are a factor in all of the major eye problems, from age-related macular degeneration to glaucoma. Nutritionist Dr Emma Derbyshire says: “Several nutrients are crucial. Vitamins A, C and E, as well as zinc,…

Adopt the 15-minute rule The appointment to get your teeth scaled and polished you never make, the form your daughter brought home that needs filling in, the winter coat that needs to go to the dry cleaners. It’s often the little things that accumulate to drag us down. Each one would be done in a matter of minutes, but together they make up a mountain which becomes insurmountable. Tackle it in two ways – divide large projects and chores into bitesize do-able 15-minute chunks and tackle one chunk a day. For the future, adopt the 15-minute rule. If it takes less than 15 minutes – and most tasks will take five at most – always do it now! FGY TIP Set aside 15 minutes just for you, too – whether…

MEET THE RELATIONSHIP EXPERT Phillip Hodson has more than 30 years’ experience as a sex and relationship therapist. Happily unmarried for 35 years, he has two stepsons and a son, and is a grandfather to twin boys. Q IS IT TOO SOON FOR LOVE? Eighteen months ago, I lost my husband after a long illness. A year later, I met a wonderful man. I’d love him to meet my family and friends, but they feel it’s too soon for me to be with someone else. Who you have and hold is nobody’s business but your own. Explain to your family that the “average” length of bereavement after widowhood is two years, so you’re not acting out of indecent haste. Moreover, when there has been a long prior illness, some of…

DID YOU KNOW? A report by the Environment Agency says: “Regular contact with nature improves quality of life and mental wellbeing.” For a more natural break, go to pitchup.com for over 6,000 choices of outdoor accommodation in the countryside. Regular creative activity, such as crafts or dancing, allows the mind to heal while doing things that you enjoy and discovering new skills, which helps to build confidence. Daily journaling List at least three things that make you happy and ways to increase their impact. So, for example, if a calm walk helps, then take one every day before bed. Drawing or writing out a list of what you find difficult/depressing and creating a targeted action plan to eliminate each factor (working with a therapist if need be). Regular monitoring Measure…

ON TREND FLUORESCENT A lovely trendy vibrant colour to liven up a plain dress or jacket. Spanish Dancer fluoro scarf, £45, hush-uk.com PICTURE PERFECT These stylish frames will become a real heirloom, available in six jewel colours, £40, Vera Wang for wedgwood.co.uk GREEN AND PLEASANT A pretty diffuser, inspired by fresh green, grassy fields. Revitalising Home Diffuser, £32.50, greenandspring.com BRIGHT & FRESH SAY IT WITH FLOWERS A stunning bouquet in vibrant colours, lovely to receive or as a gift. Vibrance bouquet, £40, wildabout.co.uk CHOCOLATE TIME Indulge yourself with organic chocolate bars in 15 unusual flavours – great packaging, too! Chocolate bars, £4.95, rococochocolates.com COVER UP A pretty cover for your Kindle or Kobo eReader. Classic book cover, £25, swankymaison.com RELAX AND UNWIND Wooden bath tidy, £45; bath brush, £12; hand…

APR 18 RUN FOR FUN At the Royal Victoria Park in Bath – there’s capacity for 5,000 runners at the Glow in the Park after-dark 5km run. Enter and find other venues near you at glowinthepark.co.uk MAY 11-17 CHECK YOUR SYMPTOMS Coeliac UK are launching a campaign with a new online portal to raise awareness of the multiple symptoms for people to check; undiagnosed coeliac disease can lead to small bowel cancer! MAY 18 KEEP SMILING National Smile Month starts – go to nationalsmilemonth.org and see how you can fundraise to promote good dental health. Lots for schoolchildren to do, too. MAY 30 ON YOUR BIKE The second Women v Cancer Ride the Night 100km bike ride starts and finishes at the Royal Windsor Racecourse. Last year over £1million was…

1 HUG! A 20-second cuddle boosts the calming hormone oxytocin, reduces stress hormones and lowers blood pressure. Dr Sister adds: “You get the same effect by stroking your dog or cat. Pet ownership reduces blood pressure.” 2 HAVE A MASSAGE Just 15 minutes of massage increases oxytocin and other happy hormones. 3 STAND TALL In a study, “power postures” such as standing tall with your head up and feet apart – or even putting your feet on your desk – were found to raise testosterone and reduce cortisol levels within minutes. These are both linked to feeling sexier, and women who adopted the postures said they felt more in control. However, closed postures, such as sitting slumped in a chair or folding arms, had the opposite effect. 4 GET COMPETITIVE…

Memory is laid down in layers. There’s no danger we’ll forget the date of Guy Fawkes’s plot to blow up Parliament, even though his attempt went out like a damp squib. Repetition, celebration and discussion have the 5th of November embedded deep in our long-term memory. Recently acquired information, though, like the names of new neighbours, floats on the surface and is lost more easily. In between is “working memory” – the space where we assess information, factor in life experience, call up facts and then make behavioural decisions. Sadly, with time, all of us get a bit worse at recalling recent material. But we can get better at using aids and triggers to use “working memory” more efficiently. Our memory’s smooth running also depends on how healthy our brain…

FGY TIP Skyn ICELAND Hydro Cool Firming Eye Gels contain antioxidants and skin-firming peptides, but best of all, are icy cool on the skin so your eyes feel more awake; £25 for eight pairs at marksandspencer.com Most of us suffer from “tired eyes” from time to time, especially if we work on a computer most of the day. First must-do is to remember to blink regularly – sounds obvious but especially when you’re staring at a screen, you can actually slow down your rate of blinking. These two massages will help stimulate the tear ducts that moisten and refresh eyes – if you wear contacts, you’ll need to remove them first. Rub your hands together to warm them up. Rest your elbows on a table and cup your hands over…

The best ways to keep yourself well EAT WELL More than half of our immune system lies within our digestive tract. The body breaks down and absorbs nutrients from the foods we eat to protect us against illness. Nutrients in fresh fruit and vegetables play a crucial role in strengthening our immune system. Other immunity-boosting foods include eggs, yogurt, red peppers, ginger, garlic and mushrooms. If your diet’s out of kilter, try Immulina® to support the body’s immune system. £13.99 for 30 capsules, vital-life.org.uk. HAND WASHING is one of the best ways to prevent infection, but only 5% of us do it right: wet hands with clean running water and apply soap; rub hands to make a lather and scrub well, including backs of hands, between your fingers and under…

FGY TIP Oil up to soften and strengthen skin with Jao Oil, £35 at Liberty, a top-to-toe body oil that you liquify first by massaging between your hands; Weleda Birch Cellulite Oil, £19.95, apply from foot to hip and use long, upwards strokes; The Sanctuary Spa Massage & Body Oil, £7.50. SCRUB UP Every therapist sings the praises of exfoliation, whether done with granular scrubs, body brushes, gloves or even the humble loofah. “A professional scrub is the perfect home care ritual that everyone can undertake in just a few simples steps,” says Lauren O’Brien, head therapist at Ushvani Day Spa in Chelsea. Use the following technique with any choice of body buffer. 1 Using one hand to apply or brush and the other to smooth, start at the tips…

FGY TIP Facialist Su-Man says, “In traditional Chinese medicine, the under-eye indicates the health of your liver and kidneys, so changes to your lifestyle – diet, exercise, rest – can truly affect their appearance. For example, excess alcohol or coffee can cause you to dehydrate and this results in puffiness, which is the skin desperately clinging on to any moisture that’s left.” Massage away lines Blinking, creasing, laughing and crying… eyes are the most expressive part of our body and really do need careful treatment. “Overloading with a rich eye cream is just not wise,” says celebrity facialist Su-Man, “as this delicate skin cannot absorb that much.” With A-list clients Anne Hathaway, Juliette Binoche and Joely Richardson as her regulars, Su-Man says, “Rich creams can leave tiny fatty deposits, and…

FGY TIP “After drying your fringe around a round brush, take a set of tongs and wrap the very outside of the fringe around the tong, curling away from your face,” says Nicky Clarke. “This gives a sweet little flick to your style.” 1 THE MODERN WAY TO TONG Always prep hair with a bodifying mousse: try Color Wow Mousse, £16.50. Then apply Kérastase Ciment Thermique Heat-Activated Reconstrutor Milk, £19.50, to smooth flyaways. Aim the dryer down the cuticle to keep hair smooth, and blow-dry using your hands. Keep the hair moving from side to side, creating natural body and movement. Now tong: grab random sections, hold the wand facing down in line with the length of your hair and wrap each section “under and over” the tong for a…

➤Lose up to 14lb in a month ➤Feel sharp and energetic OK so we all know about the 5:2 diet, where each week you eat exactly what you like for five days and slot in two days where you eat less than 500 calories. It’s a neat idea, but doesn’t exactly teach us much about eating healthily or how to make lasting changes. This more flexible – and, we reckon, healthier – spin means dropping your calorie intake to an easier to manage 800 on “fasting” days, then eating healthily on the others. Not too shabby, huh? And really do-able! WHAT’S THE STORY? “The theory behind alternate-day dieting is based on a growing knowledge about how our body works and responds to what and how much we eat,” says Patrick…

FGY TIP The sugar and calorie content will soon add up if you only juice fruit, so always go for fruit and vegetable combinations. It’s rare to find a subject on which nutritionists agree, but one area where there is definitely a consensus of opinion is eating more vegetables. It’s particularly important to get more vegetables into your diet if you want to improve your odds of staying fit and healthy as you get older. The benefits of eating a diet rich in fruit and vegetables are well documented: the more you eat, the lower your risk is of developing diseases, such as heart disease, type 2 diabetes, cancer, high blood pressure, Alzheimer’s and dementia. Although the “5-a-day” message must be one of the best known pieces of healthy eating…

FGY TIP Think about your food while you eat and take time to chew it – the digestion process begins in the mouth, so this is really important. SAT ON WAKING Mug of hot water with 1 slice of fresh lemon and 2 slices of fresh ginger. BREAKFAST Muesli: place 3tbsp sugar-free muesli in a bowl, add 200ml oat or almond milk, cover and chill overnight. Add a coarsely grated apple, handful of blueberries and 2tbsp Greek yogurt. MID-MORNING 1 apricot and almond bite (see recipe). LUNCH Carrot and peanut salad (see recipe), followed by a pomegranate and kiwi fruit salad (peel and slice 1 large kiwi fruit and mix with seeds from 1 pomegranate) and a small pot of live yogurt. MID-AFTERNOON 1tbsp red pepper houmous on 1 rice…

Q WHAT’S THE BEST WAY TO LOSE WEIGHT, FAST? I’ve been trying to lose about 6lb for a party that’s coming up, and am thinking of doing a detox now because I’m running out of time. Will it work? A short-term detox diet will probably help you shed a few excess pounds in time for your party, but you might not keep them off unless you get control of your normal eating and drinking plan. There are different types of detox – if you were following a liquid-only type I’d only suggest you do it for two to three days, but if your plan includes plenty of fruit and veg, some grains and a little fish or chicken, then you can do it for longer. Detox plans can be a…

It’s our favourite exercise ever: easy, almost free and one you can do any time, anywhere… now the weather’s warming up, let us inspire you to get out there and get active! University of Cambridge researchers revealed back in January that just 20 minutes of brisk walking a day could cut your risk of premature death by up to a third. Of course, other exercise will do it, too, but walking has so many benefits, it makes real sense to incorporate it into any healthy living regime. IT’S NOT WHERE YOU START IT’S WHERE YOU FINISH This could be your walking mantra because starting slowly and loving it will embed it in your psyche – establish it as a habit and make it part of your routine for good. Think…

“There’s nothing like a charity event to focus your fitness training – and this is such a brilliant cause. Breast Cancer Care offers a lifeline of support to the thousands of people who face the harsh reality of breast cancer every day. Join woman&home at this year’s events and every step you take will make such a difference to so many people. Bring friends, bring family, have fun – and feel proud to take part!” Editor SIGN UP NOW AND SAVE £5! Go to breastcancercare.org.uk/walk and quote WOMAN9 to register for just £25 (normally £30) or call 0370 145 0101. You’ll be looked after every step of the way by a dedicated team. All you need to do is enjoy the walk and raise at least £100 to help fund…

Excuses, excuses – I’m too busy to exercise, I get home too late, I hate getting sweaty, I’ve no money for equipment and just no time to spare! The problem is that, while you want to be fitter, you need to be led by the nose to an activity that you’ll like. Enjoyable activity is what we all need – lots of it and regularly to improve our health, lift our spirits and tone our body. Plus it can improve your memory, flexibility, stamina and even your sex life! “I really hate getting hot and sweaty” SWIMMING It’s for everyone of any age and state of health, and can be done alone or within a group – and you won’t get sweaty! THE BENEFITS All-round fitness. It uses all the…

Research has shown that people tend to be happier walking outdoors than inside. They also stride faster, yet feel less exertion than they do on a treadmill, and in one study, regular chocolate eaters who took a brisk 15-minute stroll consumed about half as much of their favourite treat as those who didn’t go for a walk. Prolonged sitting can slow the metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat. In the UK many people spend over seven hours a day sitting or lying down! Moderate-intensity activity will raise your heart rate and make you breathe faster and feel warmer. You’re there if you can still talk, but you can’t sing the words to a song. When you’re watching TV, get…

Q DO I REALLY NEED AN EYE TEST? My older brother has been diagnosed with glaucoma. He said I should be checked out, but my eyesight is fine and I’m only 40, so is this necessary? I don’t want to have to pay for an eye test unless I really have to. In glaucoma, there is an increase in the pressure inside the eyeball. It usually occurs because the drainage channels from the eye become blocked. It happens gradually in most cases, and does not cause any symptoms for the first few years. However, the high pressure can damage the nerves in the retina – the light-sensitive membrane in the back of the eye – and, if left untreated, it can cause loss of sight. It’s a common condition, affecting…

Astaggering 97 per cent of us don’t feel confident about naming an ovarian cancer symptom. Do you? They’re: Increased abdominal size/persistent bloating – not bloating that comes and goes. Difficulty eating, feeling full quickly or feeling nauseous. Persistent pelvic or abdominal pain (that’s your tummy and below). Needing to wee more urgently or often than usual. Occasionally, you might have changes in bowel habits, extreme fatigue or unexplained weight loss. Symptoms will be: Frequent – they usually happen more than 12 times a month. Persistent – they don’t go away. New – they are not normal for you and may have started in the last year. If you regularly experience any of these symptoms – and they are not normal for you – see your GP; always see a GP…

In a recent US survey, a third of women aged 40+ got up at least twice a night to go to the loo! It could just be drinking too much before bedtime, or it could signal an underlying health problem. See your GP if you’re concerned. Applying for or renewing your European Health Insurance Card? It’s free, so beware of unofficial websites that may charge if you apply through them. Go to ehic.org.uk Do you know what NHS tests you should be having, when? Go to nhs.uk/tools to find the screening and testing timeline. The Health Survey for England 2013 shows that 50% of women and 43% of men in England regularly take prescription drugs such as statins (to treat high blood pressure), anti-inflammatory drugs and painkillers. Scientists have found…

Don’t know where to start? The beauty of deciding to sort your stuff out is that you can tackle as little or as much as you feel up to over the course of a weekend. Overwhelmed by what to declutter first? Look around you and find five things that you don’t need or use. Start with unused or broken jewellery (if you haven’t found the other earring yet you probably never will), lone socks, and gloves and shoes that haven’t been worn for a year. Put them in a bag or box to be donated or recycled. You’ve now started. Tomorrow, do it again. ➤THE GROUND RULES 1 Everything you own should have value, either because it’s functional or beautiful or you just love it. See it as a liberation…

If you want to become more confident, read a few autobiographies and watch documentaries of confident people, listen to upbeat rather than depressing music – and mix with confident people whenever you can. Do you HAVE to be right? No one will be that impressed if you “win” every conversation. Instead, just sit back, relax and help keep the discussion moving along. When you feel tense, it can easily wind up as tension in your shoulders. Loosen up by shaking your shoulders a bit and move them back slightly – you’ll find your mind relaxes, too. You can make more friends in two months by becoming really interested in other people, than you can in two years by trying to get other people interested in you. Another way of saying…

FGY Bobble sport, a reusable water bottle that filters as you drink, has been reinvented with a new and improved shape and design, plus improved filter flow rate. It’s slim enough to fit into bike cages or cup holders. Around £9.99, Superdrug, Tesco, Argos. WHEN IS A CANDLE NOT A CANDLE? When it’s a treatment candle! One of our favourite brands, Neom Organics, is launching two Wellbeing Treatments in-store – De-stress and Sleep. Created alongside, two Intensive Skin Treatment Candles: Instantly De-stress™ and Real Luxury™. They have a low melt point, so light for 15-45 minutes, then cool for two and the nourishing oil is ready to be massaged into skin. So good! £36, neomorganics.com CHEAT SHEET BRO SCIENCE So that’s when your friend’s a doctor and passes on advice?…

FGY TIP If you crave salty food, it could mean your sodium levels are too low, usually due to dehydration. CRAVING: SOMETHING SWEET YOU NEED: Chromium, a mineral that helps balance insulin levels and keeps afternoon sugar pangs at bay. Try Chromium Picolinate, £11.49, nutricentre.com CRAVING: CHOCOLATE YOU NEED: Magnesium – eat a square of dark chocolate (70% cocoa). If you don’t eat enough fish, green veg and nuts to keep up your level of magnesium, try a supplement like Synergistic Magnesium, £4.99, questexcellence.com CRAVING: CARBS YOU NEED: Tryptophan, necessary for serotonin production – a “happy” brain chemical. Eat more turkey, eggs, bananas or walnuts. CRAVING: MEAT YOU NEED: Iron – it’s vital for your immunity. Eat red meat once a week. Lentils, spinach and pumpkin seeds are good, too.…

1 PICK A PROTEIN! Protein boosts levels of a hunger-fighting hormone called peptide YY (PYY). Simply eating more protein makes your body produce more natural PYY, so you feel fuller and less hungry. It also promotes leptin sensitivity. In one study, increasing protein intake from 15 per cent of the diet to 30 per cent made people unconsciously reduce their overall daily calorie intake by 450 calories a day. Get there by eating some protein at every meal. “Ideally, choose lean proteins such as fish or lean meats and eat them with green veg,” says Dr Sister. “You can eat as much as you like of these foods without gaining weight, as they don’t trigger a fattening insulin rush.” 2 DON’T SKIP MEALS OR GO ON VERY LOW-CALORIE DIETS If…

Neroli Body Oil – rich and luxurious, it de-stresses tense skin and lifts the mind, thanks to spirit-raising neroli. £32.95 for 100ml, theorganicpharmacy.com Really Good Sports Oil – has arnica plus black pepper, rosemary and camphor to ease away muscle aches. £15.50 for 150ml, fushi.co.uk Detox Toning Oil – features essential oils used by aromatherapists for lymphatic drainage massage. £15 for 100ml, nealsyardremedies.com Inner Strength Body Oil – has rose, clary sage, frankincense and cardamom to inspire positivity. £41 for 100ml, aromatherapyassociates.com…

FGY TIP Natural light in your bedroom will help your body wake up…well, naturally! Now it’s spring, change your curtains if necessary for a lighter fabric that will let daylight in, or buy a Lumie Bodyclock alarm clock. 1 BREATHE IN BED “We experience a rise in cortisol (one of the stress hormones) as a natural part of the sleep/wake cycle,” explains Shabir Daya of victoriahealth.com. “So, wake yourself up slowly, connecting to your breath. Lie on your back, feet hip-width apart, arms loosely by your sides, palms facing the ceiling, with your chin level so you can relax your neck. Slowly inhale and exhale 10 times, before bringing your legs together, arms up over your head for a big stretch. Slowly open your eyes before getting up.” 2 DRINK…

Britain has one of the highest prevalence of hay fever in the world, with about 12 million sufferers. Many people are getting hay fever for the first time at an older age, with some people starting to have symptoms in their fifties. The pollen season is also getting longer, with wetter, warmer and possibly earlier springs. Stinging eyes, blocked or streaming noses, endless sneezing – hay fever symptoms are pretty horrendous and it’s all down to your immune system reacting to pollen as if it were poison. Histamine is created in the body in response to the allergen and this causes inflammation in the body, leading to swelling of the nasal passages and restriction of the amount of air that can pass through the nose. Eyes become itchy, red or…

Stress can bring on a flare in diseases such as multiple sclerosis, rheumatoid arthritis, lupus and psoriasis. One study found that the daily stress of everyday living affects women with lupus more than major life stresses like moving or starting a new job. If you feel more tired around the time of your period, it may be due to hormonal changes, so eat small, frequent meals containing protein (helps keep blood-sugar levels even) and drink water to stay hydrated. Ginger essential oil has a beneficial effect on the digestive and nervous systems, but it’s also been called the “oil of empowerment”, addressing feelings of powerlessness and victimisation, helping to boost inner strength! Magnesium deficiency has been linked to migraine and tension headaches, likely because one of its functions is to…

CLEAN DEEP, BUT GENTLY DOES IT... …otherwise you may exacerbate spots, pimples and rashes, especially on weaker hormonal skin past 40. TRY FACIAL STEAMING after cleansing your face (try Annee de Mamiel Botaniques Restorative Cleansing Balm, £49, a silky cleansing balm with mood-lifting flower essences). Pour hot water into a large bowl, drape a towel over your head and let your skin absorb the steam for just five minutes. Still key to the best skin-clarifying facials, it’s the best thing for opening up pores to help draw out embedded dirt. Want to make it special? For a rejuvenating aromatic steam, add some garden herbs such as rosemary, thyme or mint to the water. Pro tip “An alternative to using a bowl is to warm a damp towel in the microwave…

FGY TIP Look for make-up skincare: anti-ageing formulas that also act as instant skin perfectors, thanks to the inclusion of micro powder particles to give the optical illusion of flawless skin. Try Dior Capture Totale Dream Skin, £79. You love make-up, but does make-up love you? Too much overwhelms the look of your skin, too little doesn’t do it justice. The trick? A few new key make-up essentials that melt into your skin, so it looks like it’s really you. My favourite compliment: “You don’t wear much make-up!” Ah, but I do, I just don’t want it to be all you see! Here’s how to layer it well, so you can wear it well. Face it... Nude but not naked, this skin-illuminating step-by-step shows that, with a little extra prep…

6 EASY LUNCHES These are super easy and most are also portable, so are perfect if you’re eating at your desk. Want something special for lunch at the weekend? Simply swap with a dinner recipe! ➤ Curried pumpkin soup – see recipe, right. Serve with 3 rough oatcakes or a slice of rye bread. ➤ Butternut squash salad – toss thin slices of oven-baked squash with steamed spears of broccoli, mixed salad leaves and a few chopped sun-dried tomato pieces, all dressed with vinaigrette. Serve warm or cold ➤ Salmon-stuffed avocado – scoop the flesh from 2 halves of avocado, mash with 3tbsp smoked salmon pieces, plus a little lemon juice and some freshly ground black pepper. Spoon back into skins and serve with a mixed salad. ➤ Peruvian quinoa…

Create healthy and delicious fruit and vegetable juices with minimal time, effort and mess. Goodbye piles of washing up! Aura Juicer, £74.99, uk.russellhobbs.com With a fluted reamer, you can quickly juice citrus fruits into a glass jar and pour from the integrated spout. Juicer Perpara, £9.95, loosescookshop.co.uk If you can’t stand fuss, the Morphy Richards Easy Blender is for you. Just blend, detach and drink straight from the beaker. £24.99, morphyrichards.co.uk Kenwood’s Sport 2Go is a stress-free way to get your daily nutrients. It comes with two sports bottles to take out. £29.99, kenwoodworld.com…

CARROT AND PEANUT SALAD Peel and coarsely grate 1 large carrot. Whisk together 2tbsp orange juice, ½tsp balsamic vinegar, 1 crushed small clove garlic and 1tbsp sesame oil. Roughly chop 25g salted peanuts and mix with the carrot and 2tbsp chopped fresh chives. Pour over the dressing, toss and serve. SPICED FRUIT COMPOTE (Makes 2 servings) Place 125g mixed dried fruits of your choice (eg apples, apricots, prunes) and ½tsp ground cinnamon in a bowl. Pour over 150ml orange juice and 150ml boiling water. Allow to cool, cover and leave overnight in the fridge. Mix 1tsp cornflour with enough cold water to make a smooth paste. Drain the fruit and place the liquid in a saucepan, stir in the cornflour, bring to the boil and cook until thickened. Stir back…

Advice and food buys to keep you eating well Make sure each meal includes protein, non-starchy veg and unrefined carbohydrates. Limit sweet-tasting veg and opt for green veg such as broccoli and spinach, ideally making up half your plate. Eat breakfast, or by mid-morning you’ll become hungry and crave sugar, as blood sugar levels drop too low. Try 2 poached eggs on a slice of wholemeal bread with some rocket leaves or a pot of sugarfree yogurt with nuts and berries. A healthy snack between meals will stop sugar levels dropping too low, which can cause sweet cravings. Try two oatcakes topped with 1tbsp hummus or guacamole. Fish oil will keep you fuller for longer as it enhances insulin sensitivity. Quest Vitamins Cod Liver Oil, £3.99, questexcellence.com. Chromium helps prevent…

It’s simply one of the best ways to keep you healthy – it dips your blood pressure, strengthens your bones, recovers your waistline, raises your spirits and, if you start out right, it can spark a love affair with the simplest fitness regime on the planet. ➤ It’s a great energy-booster. Studies have shown that if you’re tired, working out at a rate of about six out of ten for exertion is the sweet spot that makes you feel alert without sapping your energy reserves and leaving you feel fatigued afterwards. A brisk walk measures about six out of ten for effort. ➤ It helps regulate your hormones. Women who walk after menopause lower their risk of breast cancer – even if they do absolutely no other form of exercise…

FGY TIP Another great way to help tone and sculpt your shoulders and back is swimming. Aim to use a combination of different strokes, such as breast stroke and back stroke, as this will help tone and sculpt all your muscles. 1 THE BANISH-BACK-BULGE SQUEEZE Stand in a split stance with one foot in front of the other and ensure that the knee of your front leg is slightly bent. Keeping tummy muscles pulled in, lean forward from your hips and extend both your arms out in front with your palms facing down and keep them at shoulder height. Now, slowly squeeze them back so your elbows are in line with your shoulders and you can feel your shoulder blades squeezing together; hold for a second then return to start…

Amplebosom.com swimsuits are chlorine resistant with tummy control and moulded cups up to a size 26. From £23, amplebosom.com ESC Essentials range for flexibility workouts. Time Out Tee, £62; Ready For Whatever Pant, £80, everysecondcounts.co.uk Glenmuir technical baselayers use technology to regulate body heat and reduce lactic acid build-up. £39.99, sockshop.co.uk MaXimus Rebounders can help you burn calories and get fit, improve posture and balance. From £135, maximuslife.co.uk Helly Hansen W Aspire Jacket is made from lightweight X-Cool quick-dry, windproof fabric. £90, hellyhansen.com Shock Absorber Active Multi Sports Support has cup-sized support, back opening, moisture-wicking. £31, shockabsorber.co.uk SAVE 20% SEE PAGE 92 Boomboom Athletica tanks and tees are cut for flattering fit so you feel less self-conscious. From £55, boomboomathletica.com Trailblazers are the definitive trekking trousers with Biteguard™, Dynamic Moisture…

PRIMAL SERIES “I didn’t think it was possible to get fit in 30 minutes!” Andrea Kilbride, 35, is single and lives in London. She works as a media manager. “I’ve never been a fitness fanatic – and I thought my hectic work schedule meant that wouldn’t ever change. But last November, a trainer at my local gym – which I flitted in and out of – told me about Primal Series, a new 30-minute workout combining natural movements with exercises using kit such as kettlebells and power bags. I thought, ‘Could I really get fit in just 30 minutes?’ – and I had to find out. It turned out there were five different classes – strength, core, renew, perform and condition – each designed as a circuit class, where you…

BRILLIANT BEAUTY ADVICE We bring you the latest beauty trends, skincare advice and buys that really work, plus beauty tips and secrets for a brighter-looking you! SPRING/SUMMER FASHION TRENDS  The best new looks – and where to buy them  Luxe accessories that won’t break the bank  Dressing for occasions made simple – for every figure THE BEST NEW FITNESS CLASSES TO TRY Fancy trying ZUU (yes, really) or the new take on Zumba? We’ve the lowdown on the latest exercises classes available that will get you moving and losing. FABULOUSLY HEALTHY RECIPES We’ve hundreds of recipes to inspire you to eat better every day – from workday lunches and fast suppers to entertaining menus, whatever you’re looking for, you’ll find it on our food channel. SIGN UP TO OUR NEWSLETTERS…

MEET OUR EXPERTS ➤ DR CECILIA D’FELICE is an award-winning clinical psychologist and author of 21 Days To A New You (Orion) ➤ JESSICA CHIVERS is a coach and mentor for women and author of Mothers Work! (Hay House); jessicachivers.com ➤ LINDA BLAIR is a clinical psychologist, mindfulness expert and author of The Key To Calm (Yellow Kite) ➤ GAIL KINMAN is a professor of occupational health psychology at the University of Bedfordshire ➤ HEATHER JACKSON of The Balanced Business Forum, which creates debate on balance and diversity within business ➤ DR PETRA BOYNTON is a social psychologist, lecturer at University College London and The Telegraph’s sex and relationship agony aunt ➤ KAREN MATTISON, MBE, is co-founder of timewise.co.uk, the only jobs board that specialises in part-time roles for people…

1 CREATE FOLDERS If your inbox has become a storage place for all your emails, you’ll waste hours scrolling through looking for things. Instead, set up automatic filters, including social media and marketing emails, so your filing is done for you. 2 CUT DOWN ON EMAIL TRAFFIC Ask not to be copied in on everything at work and if anything’s really urgent, to phone you instead. Unsubscribe to junk mail and get yourself removed from auto lists. Turn off alerts, delete distracting time-eating apps and never sign up to marketing notifications. 3 ALLOW 20 ITEMS IN YOUR INBOX Make it a rule to deal with a message as soon as you read it – reply, file or delete. If it requires research to respond, then flag it and schedule time…