Innholdsfortegnelse for Spring 2017 i Woman&Home Feel Good You

Goodbye drab world and hello spring! It certainly gladdens my heart to have nature bursting back into life and that brings its own energy, but if you’re looking for a boost to your system, you’ve come to the right place! We’ve the best advice on easy lifestyle changes to make and invigorating buys. Plus ways to perk up your looks for radiant skin and super-shiny hair. And plenty of inspiration to improve your nutrition credentials without making it hard work. We’re also focusing on how to unbusy your life – so important to find that balance. And my favourite feature: inspiring stories of women who've rediscovered the joy of childlike exercise on page 88. Enjoy our spring collection and see you for our summer issue. Until then, I hope you…

Ask ten health experts what supplements we should be taking and you’ll get ten different replies, with maybe one saying you don’t need any at all. So to help clear up the confusion, we asked naturopath Sarah Bowles- Flannery to give us a no-frills guide to what we should take for good health, great looks and a sunnier disposition. “Supplements are no substitute for a good diet, but even if we had an organic, fresh and locally grown wholefood diet, we’d still need them as our soil is mineral-depleted. And of course, we’re only human. Even the odd glass of wine and piece of cake – nutrient-poor foods that need the missing elements to be metabolised properly – can actually rob our body supplies, leaving us with a nutrient debt.…

SQUEEZY This NHS-approved app features a customisable exercise plan, reminders, audio-visual guide and exercise record. Designed by Myra Robson, from Propagator. Our tester gave it a good rating. £2.99 from the App Store/Google Play. squeezyapp.co.uk ELVIE Dubbed “your most personal trainer” this silicon ‘pebble’ is inserted into the vagina where motion sensors detect muscle movement. The device is linked by Bluetooth to your mobile or tablet, you’re given exercises to do and your phone displays your results so you can monitor progress. Two testers trialled it for us, with one rating it as good and the other saying it wasn’t for them. £149, elvie.com ONLINE PHYSIOTHERAPY A live consultation via Skype with physiotherapist Jane Appleyard. She sets you a plan, including links to video tutorials and you check back in…

We bang on about it but it’s true – many of us simply don’t breathe deeply enough. The benefits are oh so many: your muscles relax (it’s difficult to stay tense!); your blood pressure lowers; oxygen intake is improved, helping every bodily function; and it helps your lymphatic system detox your body… result! • SIT STRAIGHT, breathe in deeply from your diaphragm through your nose, filling your lower lungs. • EXPAND YOUR RIBCAGE, let the air work up to the top or your lungs. Hold for a few seconds. • SLOWLY BREATHE OUT through your mouth, releasing air from the top of your lungs down. Repeat this for a few minutes each morning. FGY TIP Try this technique any time you feel you’re lacking in energy or under stress. Simply…

“Always cleanse before bed. It’s much harder for skin to increase cellular turnover if there is still dirt and make-up on your face” Louise Riby Exfoliate differently Over 40, skin cell turnover slows down by half, so chances are you’ve already noticed it getting rougher, bumpier and dull. So switch the way you scrub. Ditch beady scrubs for an enzyme acid exfoliator (one with fruit acids) to lighten and even prevent pigmentation issues – you’ll need less foundation too. “Using products with a natural AHA complex once a week are also gentler than an abrasive exfoliant,” says Sian Jones, Head of Research and Product Development for Balance Me, “which can sometimes cause dryness or irritation.” Switch to: Kiehl’s Pineapple Papaya Facial Scrub, £24, with tiny pieces of the fruits, or…

1 Smooth over Dry, cracked lips are no fun. The skin here is constantly exposed to the elements and lacks hydrating sebaceous glands – no wonder we’re all obsessed with lip balm – de-flaking is crucial for any moisturiser to work. Gently scrub away dead skin using a (clean!) toothbrush, mixing a pinch of sugar into a teaspoon of coconut oil, or buy macaroon-like Clinique Sweet Pots, £15, or Lush Honey Lip Scrub, £5.75. Gently work in circles, then remove with a damp face cloth and smother lips in Eucerin Dry Skin Intensive Lip Balm, £6. 2 Plump up Lips wrinkle as we age but targeted treatments can plump you back up. Once a week, pop on GlamGlow Poutmud Fizzy Lip Exfoliating Treatment, £18, which bubbles away when you add water to…

Given that fibre isn’t exactly the sexiest “ingredient” and more of us are turning to gluten-free diets, perhaps it’s no shock that most people in the UK get about 14g a day when we should be aiming for at least 30g! Luckily, getting enough fibre isn’t that hard. Why do we need it? Eating plenty of fibre is associated with a lower risk of heart disease, stroke, Type 2 diabetes and bowel cancer. There are two different types – soluble and insoluble. Each helps your body in different ways… • Soluble fibre can be digested by your body. It may help to reduce the amount of cholesterol in your blood and helps with constipation. Find it in oats, barley, rye, fruit such as bananas and apples, and root veg. •…

• Quorn Chilli & Lime Sliced Fillets are low in sat fat, high in protein, great flavour – £2.50, all major supermarkets. • debbie&andrew’s ½ syn sausages are made from 93% British chicken, gluten and wheat free, only 142 cals per serving. From £2, most supermarkets. • Goodness Gracious organic purées are rich in nutritious veg with lots of taste for little ones. £1.10p for a 140g pouch, Asda, Ocado and Amazon. • White’s ActivOat High in Protein or High in Fibre are top-class porridges made with wholegrain oats. 6 x 40g sachets, £2.29, Waitrose. • Yushoi Snapea rice sticks are 91 cals or less per serving, high in fibre, nut free and no artificial stuff. Five flavours, £1.79 for six, widely available. • I AM SOUPER soups are high…

There’s no underestimating the power of a delicious, impending lunch. Long gone are the days of the soggy white bread cheese sandwiches – let’s provide ourselves with something to look forward to, a meal that’s fresh and sustaining to nourish you from the inside out. Try this fabulous recipe… BALSAMIC, POMEGRANATE & ROCKET JAR SALAD This will last up to three days in the fridge • Taken from Love Your Lunches by Bec Dickinson (£12.99, Hardie Grant), which has plenty more inspiration! FGY TIP Plan and shop for lunches at the weekend, so that putting them together midweek is easy. For more lunch recipes, go to womanand home.com…

• Don’t let your fitness routine dwindle to nothing… follow our motivational tips and advice • No time to work out? Now you do… try our simple 10-minute home routine and see results! • Discover three easy ways to improve your body just by marching on the spot • Shop the latest fitness kit for more reasons to be happy about working out • Hold it right there! Why yoga poses are so good for your posture and overall health • Be inspired by the readers who’ve gone back to their youth to find the right exercise routine for them…

QWHAT’S BEST FOR A HOME WORKOUT? I feel too intimidated to go to the gym, but don’t really have any idea what I can do in the comfort of my own home to get fitter… Home fitness is now all the rage and the great thing is you can train just as effectively as you would in the gym without the expense of joining one. Great exercises to try are: tricep dips off the sofa or basic step-ups using a step or a low stool. Use plastic milk jugs (if they’re empty, fill with water) to do arm-toning exercises – holding them like hand weights, start with your arms straight down by your sides then raise up in front of you, hold, then lower back. Try doing press-ups leaning into…

Cobra • Lie face down with your palms on the floor near to your shoulders, with your elbows close to your body. Press your hands into the floor as you lift your upper body, making sure you keep your hips on the floor. Relax your shoulders and look straight ahead. Hold for 30 seconds. Sideways shuffle • Stand with feet shoulder-width apart. Step to the right with your right foot, then quickly bring your left foot to meet it. Repeat, picking up the pace as you shuffle sideways all the way across the room; return with your left foot leading. Continue going back and forth for a minute. Half roll-ups • Lie on your back with legs out, toes pointed. Inhale and raise your arms. Exhale and press your lower…

OUR EXPERTS PROFESSOR KEVIN MONAHAN Consultant gastroenterologist, West Middlesex University Hospital and medical advisor to Bowel Cancer UK. PROFESSOR BRIAN SAUNDERS Consultant gastroenterologist and adjunct professor of endoscopy, St Mark’s Hospital, London. DR CHRISTIAN VON WAGNER Psychologist and senior lecturer in behavioural research in early diagnosis of cancer, University College London. HELEN BRUCE Pathologist and acting director of Bowel Cancer Screening Programme (Southern Hub), Surrey Cancer Research Institute. Detected early it is highly treatable, even curable. We’re talking bowel cancer, the most common female cancer after breast and lung. Bowel cancer strikes more than 18,000 women in the UK each year and claims the lives of more than 7,000. But it is a silent killer. There are few or no symptoms until a late stage and though screening can find…

WHAT CAUSES HAIR LOSS? Alopecia is a general term and there are many different types and causes of hair loss in women… • ALOPECIA AREATA… is caused when the immune system attacks the hair follicles. Sometimes the hair grows back, either within months or years. Some sufferers go on to develop alopecia totalis (no scalp hair) or alopecia universalis (no hair on your head or body). Severe stress can be a trigger. • FEMALE-PATTERN HAIR LOSS… appears as general thinning on top. The causes are still not fully understood, but it may be genetic. It can happen in women after the menopause due to hormonal changes. It is usually self-limiting but does not fully recover. In pre-menopausal women it’s often called androgenic or androgenetic alopecia. Polycystic ovary syndrome (PCOS) can…

Q DO I REALLY NEED A SMEAR? I’m in my mid-forties, and had a hysterectomy a couple of years ago. I’ve just received a letter telling me I’m due for a smear test, but surely I don’t need one now? It all depends on the reason for your hysterectomy. If it was done for, say, heavy periods, and you have never had an abnormal smear, then you don’t need to continue having smear tests. But if you had an abnormal smear in the recent past, then you may need to continue having smears taken from the top of your vagina – a “vault smear”. It is also important to check that your cervix was removed, as occasionally it is technically difficult for the surgeon to remove the whole womb, and…

Black eyes don’t only look ugly – they hurt! Had an accident? Gently apply an ice-pack or a bag of frozen peas wrapped in a tea towel as soon as possible. The cold will numb the pain and relieve the swelling. On the first day, apply the ice pack for 15-20 minutes every hour. We should all donate our blood, but if your type is Rh negative, it’s even more essential because it’s the only blood type that can be given to anyone. Go to blood.co.uk Got a heavy load to lift? Plan it! Where are you going to put it? Remove obstructions, such as discarded wrapping. If necessary, rest the load midway on a table to change grip. As soon as we feel an itch, our natural response is…

Q SHOULD I LET HIM GO? My 15-year-old son wants to go camping in Cornwall with friends. I want to say no but his whole crowd are going and I don’t want him to feel left out because in the past he’s struggled socially. What should I do? ³ PHILLIP Load him up with emergency rations and a mobile. Buy him a return train ticket. Sew a list of helpful phone numbers into his shirt. Take him to a camping shop to make sure he has the means to stay warm and dry. Research the campsites. Get the names of the other boys plus their parents’ phone numbers and find out exactly what the score is (you can’t rely on 15-year-olds to come clean). And then trust that the hard…

GO NATURAL Chemical-free nail varnish? It's true! Made from natural resin, organic colourants and water. Twins Set nail varnish, £20, littleondine.com GET OUTSIDE It’s prime gardening time so take care of hands and back muscles with Hedgerow SOS tin, £9, heathcote-ivory.com SUPER SKINCARE It’s here! The White Company’s new range: Super Balm Gentle Daily Deep Cleanser, £25; Super Serum, £40, thewhitecompany.com ADD SOME SPARKLE Liven up a plain dress or top with this lovely floral necklace, in a neutral colour that will go with everything. £15, simplybe.co.uk SO PRETTY A simple soft, lacy set that looks soooo comfortable. Lace soft bra, £18; briefs, £11, next.co.uk GET FIT Laura Ashley may not be your go-to for exercise gear, but a new blush collection, including this gym bag, is really stylish. £38,…

1 Try one smart yoga move THE HIP RAISE CAN HELP RELIEVE TENSION: Lie on your back, knees bent, feet hipdistance apart and a few inches away from your buttocks. Extend your neck, chin into your chest and rest your head, have arms straight, palms down. Take a few breaths, then as you breathe in, curl your pelvis off the floor and lift your hips, peeling your spine off the floor. There should be a straight diagonal line from your shoulders to knees. As you exhale, curl your bottom back down to the floor. 2 Go hot… or cold! Many people find that heat – for example, a hot bath or a hot water bottle placed on the affected area – helps ease back pain when it first starts. Cold, such as…

When you’re flagging… make green tea! A regular cup of green tea will get you over the energy hump for sure but matcha green tea adds more oomph. “Matcha is bursting with antioxidants and a rare amino acid – L-Theanine that has a calming effect on the mind while still keeping you alert,” says herbalist Tipper Lewis. Try Tipper’s tea alternative – an energising latte. PICK-YOU-UP MACHA LATTE This is perfect if you’re flagging mid-afternoon and hankering after something naughty. With mineral-rich maple syrup for a sweet hit and nutmeg to help regulate blood sugar, it’s a lifesaver! • Make a paste… with 1tsp matcha green tea and a little hot water. Heat 1 cup almond milk in a pan with 1tsp maple syrup. When it’s warm, whisk in the…

ARE YOU HITTING THE BOOZE TO SNOOZE? Britons are increasingly turning to the bottle at bedtime, according to the Great British Bedtime Report from leading advisory body, The Sleep Council. A quarter of those questioned said they used alcohol to help them nod off. Almost three-quarters of Brits sleep less than seven hours per night, while the number of people who said they get less than five hours a night has grown from 7% to 12% in four years since the last study. Lisa Artis of The Sleep Council says, “The latest report is worrying on a number of fronts but on a more positive note, we’re pleasantly surprised to find less people are using technology in the bedroom before going to sleep, which is great news. Laptops, TVs and…

GO BOLD WORK THAT KOHL Loss of definition and firmness around the eyes with age can literally have us running from make-up; but thanks to fab technology with volatile oils that ensure pigment holds fast even to oily skin, eyeliner truly is now your best friend. So grab a new pencil, one that smudges into shape for the first 30 seconds then “tattoos” till you take it off. Layer it up at the outer corners for a sexier feline shape to your eyes, smudge it in fast to blur the edges before it sets, step back and admire your handiwork. FGY LOVES Givenchy Khol Couture Waterproof Retractable Eyeliner in Black, £16, a fine tip that allows you to create a smudge and a flick, any way you like; or one…

1 Don’t rough-dry with a towel as this will agitate the hair cuticle, making it more difficult to smooth your hair when drying. Protect and repair first: try Davines Your Hair Assistant Blowdry Primer, £24.80, a leave-in anti-humidity heat protect spray that also speeds up drying time; or Percy & Reed Perfectly Perfecting Wonder Balm, £18, preps and primes your hair in readiness for all styling products and techniques. • For very unruly frizzy hair, try Kérastase Discipline Fluidissime Anti-Frizz Spray, £20.50. Spray it on the mid lengths to create that control you need. 2 Next, style with hold and volume: any styling product that provides hold and volume should only go specifically where you need it, such as on the crown section by the roots. Hot favourite is the…

Q CAN I DE-AGE MY NECK? It’s looking like my mother’s! Is there anything I can do to reduce that triangle of skin and stop it from getting worse? This area of fat under the chin (called the submental triangle) can be very ageing, so good posture and maintaining a regular weight is key, especially over the age of 45. However, one of the best treatments I’ve ever tried that targets small, stubborn, fatty areas – and ideal for the neck – is CoolSculpting. Noninvasive, a “cup applicator” suctions to the area and freezes fat cells that are then permanently removed. The latest version, CoolAdvantage, has a slightly deeper “cup” too, which is way more comfortable and quicker to sit through. Results do take a couple of months to really…

Oysters might be an acquired taste, but they make it as a hair superfood because of high levels of zinc and selenium, which helps protect the scalp. Brazil nuts are also the best nuts to eat to top up on zinc. Use an old, clean toothbrush to tame your brows: apply the smallest amount of gel to your eyebrows and comb through with the toothbrush. For special occasions, apply your make-up earlier in the day and touch it up before you leave. It will look more natural, and you’ll be less rushed when it’s time to get ready. To fix “hat head”, bend over and shake your head a few times. Then run your fingers through your hair to add volume. For even more body, mist a natural-bristle brush with…

SEEDY FRUIT & NUT BARS These crunchy squares, packed with protein and other vital nutrients, are a tasty way to sustain you when you don’t have time for a sit-down meal. Makes: 12 squares Prep: 15 mins Cook: 30-35 mins • 1 tbsp pumpkin seeds % 1 tbsp sunflower seeds % 1 tbsp sesame seeds % 1 tbsp linseeds % 300g rolled oats % 80g chopped walnuts % 100g ready-to-eat dried apricots, chopped % 100g stoned (pitted) Medjool dates, chopped % 50g dried cranberries % 50g raisins % 150g butter, plus extra for greasing % 6 tbsp runny honey 1 Preheat the oven to 170°C, 325°F, gas mark 3. Lightly butter a shallow rectangular 30 x 20cm baking tin and line with baking parchment. 2 Mix together the seeds in…

Q IS MANUKA SUPER? I’ve started using honey as a substitute for sugar – is it more healthy to use manuka honey or is it just a con? Honey contains exactly the same number of calories as white table sugar or golden syrup so it’s no better for you from a weight management view. There are lots of claims that manuka honey has special medicinal properties but these are not proven scientifically. That said, a lot of people add a spoonful of manuka honey to their daily diet, which is unlikely to do any harm. Real manuka honey is produced by bees feeding on the manuka flowers in New Zealand. Look out for the letters UMF on the label – this tells you that the product is authentic. There are…

MEET OUR EXPERTS RACHEL BARTHOLOMEW is a nutritional consultant and co-author with psychology coach MANDY PEARSON of Mindful Eating (CICO Books). ANNA BLACK is a mindfulness teacher (mindfulnessmeditation- now.com) and author of A Year of Living Mindfully (CICO Books). Ever munched your way through a box of popcorn at the cinema when you weren’t even hungry? Devoured your dinner in front of the telly without really tasting it? So many of us down that lunchtime sandwich while checking emails or log onto Facebook over a cup of tea and a biscuit… or two. “Mindless eating” is all about being hardly aware of how much or even what you’re eating; and chances are you’re putting on weight because of it. You’re definitely not alone in your “eating-on-automatic-pilot” habits. “Mindless eating is a modern-day malady,” says…

Don’t rush your shopping and you’ll shop healthier. In the supermarket, read the nutrition labels, avoid processed foods and buy a range of ingredients in different nutritious food groups: wholegrains, dairy, fruit and veg, lean meat and fish. If you didn’t have a healthy lunch, make up for it with dinner. You’ll be doing OK if two out of three of your main meals are packed with nutrients. To keep stress in check, choose fish: Omega-3 fatty acids, found in fish such as salmon and tuna, can prevent surges in stress hormones. Aim for at least two portions a week. The act of writing down what you eat and drink tends to make you more aware of what, when and how much you’re eating. One study found that people who…

What’s with us women? We’ll rustle up any kind of excuse not to exercise and “time” is our favourite lament. If you haven’t got the time to squeeze in a gym visit every day, you can definitely fit in our high-speed routines that focus on jiggly arms and slack tums. Slot both workouts into your day, three or four times a week, and see the results!…

1 Tones your inner and outer thighs March for 30 seconds on the spot. Clasp your hands in front of you and come into a slight squat, then tap one foot out to the side, bring your foot back, then tap the other foot out to the other side. Keep alternating feet for 30 seconds. The wider you tap your foot, the more effort it takes; start small and work up to as far as you can go. 2 Tones your abs March for 30 seconds on the spot. Now hold your hands together, one on top of the other at waist height. Lift one knee up, aiming to touch your hands, then lower and lift the other leg. Keep doing this, alternating the legs, for 30 seconds. It’s important to engage…

This simple exercise is so effective! Holding your body stiff as a board develops strength in the core – the muscles that connect the upper and lower body – as well as shoulders, arms and glutes. This is a static exercise, so your body stays in one position for the whole time. You don't need any equipment and you can do it just about anywhere. HOW TO… Get into a “press-up” position. Bend your elbows and rest your weight on your forearms with elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. You can keep your palms flat on the floor or clasp hands together if that feels easier. Your body should form a straight line from shoulders to ankles. GET IT RIGHT TIPS…

Don’t take shortcuts when working out. Aim for the best form and the largest range of movement with each exercise and your muscles will do more work with each repetition. That means improved tone and fitness levels by the end of your workout. Try your swimsuit on every so often to make sure you like what you see and keep yourself motivated to tone up. Works if you’re tempted to overindulge too! A UK survey of 1,000 women found that those who exercise with others train six minutes longer and burn an extra 41 calories per session compared with solo fitness fanatics. So ring your gym buddy… To see more rapid results, instead of working out more frequently, try making your workout harder. Create a challenge every time you exercise.…

• FOB (faecal occult blood) test What is it? A two-yearly DIY stool test to look for hidden blood. If blood is detected you will be referred for a colonoscopy. It’s offered to those aged 60-74 (England, Wales and Northern Ireland); 50-74 (Scotland). Need to know Conditions that cause bleeding, certain meds such as ibuprofen and NSAIDs (non-steroidal anti-inflammatories), or supplements, such as vitamin C and even some foods such as turnips, radish and horseradish may interfere with the result. • FIT (faecal immunochemical test) What is it? A DIY antibody test. You collect a single sample with a small stick, and place it in a tube and send it off to your local NHS screening centre. Need to know Medicines and food do not interfere with FIT, meaning it…

If you don't have a fitness monitor, then this is how to check your pulse. First rest for five minutes, then… • Hold out a hand, with palm facing upwards and your elbow slightly bent • Put the index finger and middle finger of your other hand on the inside of your wrist, at the base of your thumb; press lightly until you can feel your pulse – if you can’t feel anything, press a little harder or move your fingers. • When you find your pulse, either: count the number of beats you feel for one full minute; or count the number for 30 seconds and multiply by two. • The figure you get is the number of times per minute your heart is beating. It’s known as your…

15 JUNE 2017 We are so excited to be supporting Alzheimer’s Society’s Cupcake Day for the second year running on 15 June 2017. It’s a day to unite against dementia with the small but mighty cupcake, aiming to raise funds to support all those affected by dementia and for vital research into finding a cure. 850,000 people in the UK have dementia and this is set to rise to over 1 million by 2025. Taking part in Cupcake Day is a fun way to support the work of the UK’s leading dementia charity and, with your help, this year we’re hoping to raise £750,000. Taking part is easy! You can host a Cupcake Day anywhere you like – whether you take them to work for your colleagues, organise a sale…

• Tempting as it is to do it lying down, make sure you sit upright so that you don’t fall asleep (meditation is about awareness, rather than dropping off). • Use a timer (like the i-Qi meditation timer app), so that you are not distracted by wondering how many minutes have gone by. • In order to relax rather than fall asleep, sit with your back straight, close your eyes and bring your awareness to your breathing, as the breath is the link between mind and body. Breathe in and out through the nose and deepen your breath so that it goes right down to your tummy – it can feel weird at first if you have been breathing shallowly all day. • Slow your breath to a four-count inhale and…

1 DON’T BE AFRAID OF EXPERIMENTATION Decisions you make now don’t have to be set in stone. There’s a saying: “If you always do what you’ve always done, you’ll always get what you’ve always got.” By making tweaks here and there in your life, you can achieve dramatically different outcomes. 2 TAKE SMALL STEPS You don’t have to divorce your husband or do a sole crossing of the Atlantic, just as long as you are taking steps towards an ultimate goal. If you’re crying out for change, the process of changing can end up being as liberating as the actual changes themselves. 3 BE PROUD OF YOURSELF You are taking control of your life and designing a more fulfilling future. That is not easy and every step deserves praise.…

Houseplants can actually help you calm down. A Washington State University study found that a group of stressed-out people who entered a room full of plants had a four-point drop in their blood pressure, while a comparison group, who didn’t see plants, dropped only two points. % Scandinavian research projects have found that having potted plants in the office is good for your health, reducing fatigue, headaches, stress, dry throats, coughs and dry skin among workers. In addition, the more plants you can see, the less sick leave you take. One explanation is that plants and the microbes in their soil are good at removing volatile, organic compounds that can affect health. It’s also thought that having healthy plants around simply makes you “think healthy”. % Foliage plants are generally…

Don’t make sweeping statements about yourself – in the long run this can damage your self image. If this happens, say “Hold on a minute, that’s not true”. If you can come up with evidence that disproves the statement, then even better. Add a 30-second sprint to the end of a walk or bike ride – this doubles endorphins and increases noradrenaline, boosting your mood, say psychologists at the University of Essex. People who volunteer are likely to be happier than those who don’t. Researchers believe volunteering increases empathy, which makes you appreciate all the good stuff in your own life. When you’re feeling down, look at your kids’ baby albums or holiday pictures. Researchers at the Open University found that looking at personal photos made people’s moods rise more…

We have the perfect wellness holiday for you – a five-star summer escape to the beautiful Epic Sana resort in Portugal’s Algarve. Perched high on the cliffs above the golden sands of Falesia Beach and just half an hour from Faro Airport, Epic Sana has five outdoor pools, a heated indoor pool, fabulous sports complex and the relaxing Sayanna Wellness Spa. Your exclusive w&h experiences • Free upgrade to a superior category room, with views of the ocean, pool or gardens. • Dinner each night at one of Epic Sana’s three restaurants. • 15% off any additional wellness and relaxation rituals in Sayanna Wellness Spa. • Early check-in to suit your travel plans, plus late check-out for a leisurely last day. • VIP welcome package in your room – fresh…

Don’t miss this unique chance to join woman&home on our first ever luxury river cruise. Experience the romance and grandeur of the Danube on a five-star ship in the company of three of the biggest names in ballroom dancing, and visit four great European countries and the magical cities of Budapest, Bratislava, Vienna and Salzburg. You will travel in VIP style in one of Scenic Amber’s five-star suites. They all have private balconies and come with a personal butler – even the mini-bar is included! Enjoy unique w&h experiences during this eight-day journey, which include a ballroom performance and masterclass with James and Ola Jordan, and a fascinating evening “In Conversation with” Arlene Phillips. If you love dancing, this is a once-in-a-lifetime holiday. Highlights of your luxury river cruise… •…

GOOD VIBRATIONS If you’ve ever tried a vibration training plate at the gym and longed to get one at home, let us recommend Vibrostation. It’s the UK’s slimmest vibration training plate, and works by using a pivotal vibration mechanism that produces a rocking motion, in doing so, generating vibrations that are transferred to the body. It engages nearly 100% of the muscles in the body, even just standing still! Just ten minutes can give you the same benefits as your typical one-hour gym workout. With over 99 speed settings, it is incredibly easy to use. £399, vibrostation.co.uk This I know… SARAH PARISH a ` I never used to be into the whole healthy living thing – then HD TV came in and that all changed. Suddenly you could actually see…

Q WHY IS MY SKIN SO BAD? I’ve been dieting since January. Good news weight-wise but my skin is looking crepey – especially my lined neck and papery hands. Help! Bet you’ve been missing out on skinplumping essential fatty acids. Load up on hemp oil – packed with omega 6 and 3s, and great for reviving skin. • Inside Take 2tsp daily of mega-rich oil to up your omegas plus skin-loving vitamin E. Try Viridian Organic Omega 3:6:9 Oil, £9.85 for 200ml, viridian-nutrition.com • Outside Start slathering skin with hemp-rich revivers that show results fast! FOR NECK I’m loving a hemp oil moisturiser that’s rescued my lined neck after a winter hidden under roll-neck sweaters! Dr Organic 24hr Rescue Cream, £8.99 for 50ml, hollandandbarrett.com FOR HANDS Work this dry skin…

A third of us – and 25-45 per cent by menopause – experience problems with our pelvic floor muscles, according to a study of 28,000 women. “Problems range from leaking urine when you run, jump, laugh, cough or sneeze to prolapse (when the uterus, bowel and/or bladder sag and bulge into the vagina),” says pelvic floor physiotherapist Katie Mann. “Your genes can affect your collagen, the ‘glue’ that holds tissues together and is responsible for their strength. Pregnancy and birth (forceps, episiotomy and a baby weighing more than 8lb all up the risk), being overweight, constipation and smoking can all affect your pelvic floor too,” explains Katie. And, unless you take preventive measures, things get worse at menopause when, with loss of oestrogen, collagen production diminishes, weakening the vaginal muscles…

1 SIP AWAY STRESS Green tea has been knocked off its perch as the go-to defrazzle brew, with experts currently loving the soothing benefits of passionflower tea. It’s a natural source of a flavonoid called chrysin, which is said to have menopausal-relieving, sleepinducing and calming effects (try for circular thinking or obsessive thoughts). Find it in Pukka Relax tea, £2.49 for 20 sachets, pukkaherbs.com 2 KILL BUGS NATURALLY With many germs increasingly resistant to antibiotics, it’s comforting to know that kitchen staples such as garlic and oregano can help inhibit bacteria and boost immunity. Oregano oil has been found to be effective in treating coughs, colds, flu, fungal and urinary tract infections. Get it in Good n Natural Oil of Oregano capsules, £10.99 for 90, Holland & Barrett. Garlic’s potent…

A study has found that people with knee arthritis who had a weekly massage reported less pain and more flexibility after a few months. Can’t afford massages? Get more cuddles. A hug has been shown to reduce levels of stress hormones. Studies have shown that turmeric may cut down psoriasis flare-ups. It doesn’t matter whether you try it as an ingredient in your meals or as a supplement. Eating a spoonful of fennel or caraway seeds is a great way to stop indigestion. Both contain oil that relieves spasms in the gut, relieves nausea and controls flatulence. Massaging your tummy for five minutes a day can help to ease period cramps. Start a few days before your period begins. Women who rubbed a cream with lavender, clary sage and marjoram…

If you do one thing, pump up those lashes, catching every lash! Here, make-up artist Lica Fensome applied MAC Lashes 35, £10.50, (use 33 if you feel they’re too much for you) to enhance the spidery clean lash length that’s very in. “The trick is to always make sure lashes are clean and dry, then give the glue 30 seconds to go tacky to enable them to grab and glue in place more swiftly,” advises Lica. Meanwhile, mascara fans will adore Marc Jacobs Velvet Noir Major Volume Mascara, £22. Inspired from Marc’s memory of the way his mother, a celebrity Hollywood agent and advocate of the iconic Studio 54 nightclub, would scrape a razor over a black velvet ribbon before a night out, then shake the fuzz over her lashes…

Women’s bodies come in infinite, lovely variations and behind every beach body photoshoot lies a 20-strong glam squad and subject who won the genetic lottery. Trying to match that is like trying to be born royal. That said, no matter how happy we are in our skin, it’s human nature to have niggles. For every dimpled thigh or back blemish, the beauty industry has obliged with a fix. Some are good, some are placebo, so I’ve tried and tested a selection to reveal the treatments that deserve your business and the ones that are best left on the shelves. The ones that work… • FOR LUMPS AND BUMPS Cellulite: nobody wants it, everybody has it and the inconvenient truth is, no product can magically shift it (more on that later).…

Everything gets a little bit lighter for spring; early morning sun sneaks through our curtains, stews become salads, chunky boots replaced with ballet pumps. Perfectly apt, then, that your perfume should cast off a few layers too. You don’t need a warm hug of a scent any more; fresh florals, zippy citrus and clean “green” blends are far better suited to the optimism in the air. Here’s our pick of the bunch… FGY TIP Warm days make floral notes “bloom” and linger while citrus molecules evaporate quickly for a fresh “burst”– which you prefer is up to you!…

IN A WHIZZ This is so much more than a smoothie-making machine. Whip up hot soups, cocktails and even no-strain nut milks. It comes with two containers; a 1.2 litre, and a 0.6 litre that can be used as a travel cup. Vitamix S30 Personal Blender, £299, vitamix.co.uk MIST OVER It’s very easy to over-pour and add too much oil to food, which is why the Prepara Mist Oil Sprayer is such a genius idea. With just one squirt, it coats food with a thin, even coating of your favourite oil – making it perfect for salads and healthy frying. It’s also dishwasher safe. £15, johnlewis.com BARGAIN BUY The Prolex Multicooker has a slow cooker and steam function with five different temperature settings for healthy, easy stews, stir-fries and paella.…

• Exclusive: save £25 on your first month • Lose weight from £5.32 a day Woman&home Diet by Jane Plan is the diet delivery service that gives you perfectly proportioned meals for breakfast, lunch and dinner – plus snacks – all ready-prepared to make losing weight super easy. We know that having a larger tummy is one of your biggest body bugbears, so we asked Jane Michell, the founder of Jane Plan, to devise a special Flatter Tummy Box especially for you, at a great money-off price. HOW TO SIGN UP • Go to janeplan.com, click on Flatter Tummy Box on the home page and select your plan. • Choose the duration of your plan (minimum one month); remember the four-month plan equals the greatest weight loss and offers the…

1 Start small Use your mid-morning cup of tea as an opportunity to start practising mindfulness, says Anna. “Stop what you are doing and simply be in the moment. Feel the sensation of the cup in your hand – the temperature, the smell and the taste. Notice if your mind gets pulled away – acknowledge it and bring it back to this moment. You may want to experiment with herbal teas to draw you in. Take five minutes of tea practice then continue with your day.” 2 Make prep a pleasure “Turn off the television and pay attention to the process of preparing your meal,” says Anna. “Explore it with all your senses. When you’re chopping vegetables, notice the rhythm of the chopping, the smell of the vegetables. Experience the…

I WAS A BIT SPORTS MAD AS A CHILD. In fact, my parents spent a lot of time driving me round to different clubs I’d joined – tennis, netball, lacrosse, you name it! It’s funny though because life seems to get in the way as you get older, doesn’t it? Suddenly you realise those things you loved have fallen by the wayside. HAVING MY KIDS WAS THE CATALYST TO GETTING ACTIVE AGAIN. I didn’t put a load of weight on, but I lost my shape and I didn’t feel good. So I started working with a strengthening conditioner – we’d do circuits in the gym with weights that would get heavier each week; it was a shock to the system at first, but that’s often what it takes to help…

Bench step-ups • Stand facing a bench, step board or lower stair tread. Quickly step up with your right foot then your left, then step down with your right foot, followed by your left. Repeat, moving comfortably as fast as you can. After 30 seconds, switch legs. Foot drill • Stand with feet shoulder-width apart. Run in place as fast as you can. Take the odd ten-second break to jog if needed. High knee lifts • Jog in place, bringing each knee up until your thigh is parallel with the floor. Wall slides • Stand with your back a few inches from a wall. Raise both arms and bend your elbows, then place your fingertips against the wall near your ears. Slide your hands up until you feel a stretch…

ON TREND • New Look’s latest sportswear is the ultimate go-to for running and the gym, combining comfort and style. Black mesh top, £9.99; red sport vest, £7.99; leggings, £19.99, all xs-l, newlook.com • LNDR Squad Sports Bra has a sculpting stretch knit fit and antibacterial silver yarns. £50, xs-l, net-a-porter.com • Go Move Mat Carrier simply loops round your mat, whatever its size. £18, manduka.com • Nike Air Max 1 Trainers have constructed upper contours for support and comfort. £120, nike.com • Nike Performance Shorts are quick drying, breathable and elasticated for comfort. £28.99, Nike at zalando.co.uk • Adidas Originals Hoodie will keep you warm on chillier spring days. £60, 6-18, Adidas at littlewoods.com • Fitbit Charge 2 tracks your fitness levels, GPS, heartrate and has text and call…

“Trampolining gives my son & I something to bond over” Kate Knott, 40, is a business consultant. She has three children and is married. She lives in Bristol. I used to do a lot of springboard diving and gymnastics as a child, which included trampolining, and I adored it. I just loved the feeling of soaring through the air, and it was brilliant being so flexible. I started gymnastics young, but stopped after an injury when I was 16. Sadly, I just never went back to it. But I exercised on and off throughout my twenties and thirties, mainly practising yoga and running. I didn’t even consider trampolining to be an adult sport, so it didn’t enter my head to try it again. In 2013, my son James told me…

1 Control weight Weight gain, especially fat around the middle, is linked with a higher risk of bowel cancer in women. It’s thought fatty tissue produces inflammatory chemicals and cell-damaging compounds. 2 Wake up and smell the coffee Coffee consumption (six cups caffeinated, four-five cups decaf) can significantly decrease the risks of bowel cancer, especially for women. The magic ingredients? Protective plant chemicals called polyphenols. 3 Watch meat intake Red meat may increase risk. The World Cancer Research Fund recommends less than 500g (cooked) red meat per week and very little processed meat. 4 Stay active A review published in March 2016 suggests physical activity may speed food waste through the colon, reducing exposure to food-borne carcinogens. Aim for about half an hour a day of running, dancing, brisk walking,…

FIND OUT MORE ABOUT W&H EXCLUSIVE HOLIDAYS AT WOMANANDHOME.COM/ TRAVEL VIDEO: HOW TO WRAP A GIFT VOUCHER Surprise them with this simple but stunning wrapping idea THE BEST SHORT HAIRSTYLES Choose a stylish new cut for your face shape SPRING SALMON RECIPES Revive your favourite fish supper with our tastiest ever salmon recipes HOW TO DRESS IN YOUR SIXTIES Discover the grown-up way to wear this season’s trends #YOURSAY Share your thoughts with us via w&h social media. Find us at… acebook.com/womanandhome instagram.com @womanandhome twitter @womanandhome pinterest.com/womanandhome @emmacurtis books: Truly inspiring article by Val McDermid in @womanand home mag. Join the w&h reading room on Facebook and you could receive a free copy of our book of the month… AandGChemDry: Happiness is… GET OUR DAILY EMAIL Sign up to receive…

OUR EXPERTS CAROLE GASKELL is a business coach, founder of fullpotentialgroup.co.uk and author of Your Pocket Life Coach (Thorsons) NINA GRUNFELD is a professional coach, author and founder of monthly workshops lifeclubs.co.uk including a series entitled: Declutter Your Life... Laugh More. Love More. Play More. Learn More Embrace space Got a sudden cancellation? We get so used to leading lives jam-packed with friends, family and events that if we get an unexpected break in pace we immediately replace it with yet another arrangement. HOW Instead of searching for outside stimuli, look inwards and invest time in future-planning. Our society values extroverts, but a little introversion can be a real treat. Spend half a day taking stock of your life, your goals and your aims to reap deeper, long-term benefits. Research shows those…

There’s a new buzzword in dating: selective. Dating apps like Tinder and Happn may be free but sifting through dozens of unsuitable online profiles is dispiriting. Instead, singles are turning to exclusive dating apps that filter out the undesirables, and upmarket introduction agencies where potential suitors are hand-picked by professional matchmakers. People are worn out from ‘conveyor belt’ dating and are craving quality over quantity,” says Genevieve Zawada, CEO of matchmaking service Elect Club, which has 10,000 members, around half of whom are over 40. “This more scrupulous style of dating suits 40+ women because they want to make midlife dating count. They may not get the chance to meet lots of single people, so they want the dates they’re going on to have real potential.” Here’s the lowdown on…

MY BEAUTY REGIME… I’m so lowmaintenance, it’s ridiculous – I don’t even use a hairdryer! But I’m a sucker for a serum or a moisturiser that tells you it’s going to transform your face. I’m using the Dr Sebagh range at the moment, but I love La Prairie and Sisley too. MY MAKE-UP… I prefer the natural look, so I’ll choose a Laura Mercier tinted moisturiser over foundation and I’ve got Burt’s Bees lip balm in every pocket. The one thing I can’t leave the house without though is mascara; I’ve used Lancôme Hypnôse for years and I still love it. MY EXERCISE ROUTINE… I used to take my body for granted – exercise meant dancing for eight hours straight on a concrete floor (I raved like a lunatic). But…