Innholdsfortegnelse for Summer 2017 i Woman&Home Feel Good You

Ah, summer… the season of relaxation and time out, making the most of the great outdoors. Though we may not get sun every day, it’s certainly a time that lifts the spirits and we hope, with our latest collection of feel-good ideas, that we can raise them even more! We’ve the best advice on re-energising, eating for a younger you, staying fitter for longer. Going away? Check out our tips on staying well on holiday – and top buys and how-tos to look and feel your best – from fabulous hair to a great beach body (including a neat little diet if you need to lose a few pounds beforehand!). Need help to wind down? We’ve some moves on p116 that will take you to chilled out super fast! Hope…

HOST A STRAWBERRY TEA PARTY Until 31 August Get together with friends, family or colleagues to host a Strawberry Tea party for Breast Cancer Care. It can be as large or small as you like – and it’s in the brilliant cause of helping provide practical and emotional support to women facing breast cancer. Go to breastcancercare.org.uk to sign up. GO ON A MEMORY WALK From 2 September Sign up to a Memory Walk and help raise funds for Alzheimer’s Society to beat dementia. If there isn’t a walk nearby you can even organise your own – all ages welcome, and if you don’t want to walk they need volunteers to help out on the day. For details go to memorywalk.org.uk…

1 BURNING AND ACIDIC – heartburn and acid reflux are a nasty little duo! The cause? The sphincter (a valve in the gut) isn’t working properly and you get that burning sensation or acid taste in the mouth – sometimes both. Aim to remove toxins and encourage normal sphincter function. Try Enterosgel Sachets, £18.43 for 10 sachets, to absorb acids; A Vogel Centaurium Tincture, £9.75 for 50ml, to help prevent acid reflux, both victoriahealth.com 2 WINDY AND EXPLOSIVE – and often embarrassing in company! The cause could be eating too fast or an intolerance. Slow down and keep a food diary to check – it could be that you have a problem with dairy. Aim to neutralise the wind with charcoal – old-fashioned but good. Or a lactase enzyme if…

1 Pop a supplement Got that “here it comes” feeling? Hit the supplements fast and big! One day could take the edge off or two if you aren’t getting anywhere. Try this uber-effective combo… ✠ Vitamin C Take 1,000mg five times during the day. Don’t be fazed by the dose – it’s fine – but you may find you’re spending a penny more often than usual! ✠ Zinc Adding this is a smart move as it gives a big boost to your immune system. Taking 100mg in two 50mg doses is the easiest way. 2 Make oils essential! ✠ Take oregano oil Take four drops three times daily in a small drink of coconut, soya or milk. Followed by a larger drink of the same. Try Wild Oregano Oil C80,…

Perfect for easing an aching body or making you feel relaxed and uplifted. Who wouldn’t want to be massaged? Make it for your love as a present and ask them to test it on you... MASSAGE OIL Makes 250ml 120ml grapeseed, olive or light carrier oil 120ml coconut oil (warmed if it has set) 35 drops eucalyptus essential oil 35 drops lavender essential oil 22 drops peppermint essential oil 20 drops ginger essential oil Pour the two oils into a clean screw-top bottle (preferably amber- or dark-coloured) using a small funnel. Add the essential oils. Screw on the lid and shake. Store in a cool, dark place for up to a year. This also makes a fantastic bath oil. ✠ Taken from The Art of the Natural Home, by Rebecca Sullivan…

Youthful touches ✠ CUE COLOUR “Colouring your hairline a couple of shades lighter softens the face and subtly complements your skin tone, taking years off,” says Joel Goncalves, style director at Daniel Galvin. ✠ GET A FRINGE “Fringes are great for hiding lines on foreheads,” says James Galvin. “Keep some shape around the face too, as this will soften your features and prevent hair from dragging your looks down.” ✠ AVOID “BIG” HAIR “A hairstyle that’s out of date will always age you,” says James. “Go low on blow-drying in styling products that stiffen hair, and opt for softer flexible stylers that keep your hair touchably soft instead.” ✠ FLIP OUT “Changing up your parting makes a big difference to your overall style,” says Ken O’Rourke, Red Carpet Ambassador for…

PHYTO-CAFFEINE SHAMPOOS Choose from two caffeine-rich shampoos that help reduce thinning hair. Leave on the scalp for two minutes before rinsing. ✠ Phyto-Caffeine Shampoo for Coloured and Stressed Hair protects with provitamin B5 and wheat. ✠ Phyto-Caffeine Shampoo for Fine, Brittle Hair contains conditioning agent to ensure your hair maintains volume. PHYTO-CAFFEINE TONIC This caffeine complex – with caffeine, zinc and niacin – is perfect if you want to reduce hair loss but don’t want to shampoo your hair every day. ✠ Apply directly to hair roots and massage into the scalp. Don’t rinse it off. The formula penetrates the hair follicle, and its vitamins, salts and phyto-active substances provide protection from the effects of testosterone for the whole day. PHYTO-CAFFEINE CONDITIONERS These offer more intense conditioning, and have been…

QWHAT DIET IS BEST FOR PCOS? My daughter has been diagnosed with Polycystic Ovarian Syndrome and told she needs to lose weight – what’s the best diet? Polycystic Ovarian Syndrome (PCOS) occurs when fluid-filled cysts form in the ovaries. Symptoms include irregular periods interspersed with heavy bleeding, excessive hair growth, acne and weight gain. PCOS sufferers have increased male hormone levels and resistance to insulin. Treatments range from medications to improve insulin resistance, and in some cases surgery may be used to destroy the tissue causing raised hormone levels. The most effective treatment is for overweight women to lose weight. Diets based on low glycaemic carbohydrates, plantbased foods, portion control and exercise are essential. Verity is the charity for PCOS sufferers; see verity-pcos.org.uk QSHOULD I UP MY PROTEIN INTAKE? Everyone…

We all love an ice cream in summer… These fuss-free wholesome yogurt lollies count as one of your five-a-day, and are topped with crunchy granola for a delicious and refreshing frozen treat. With their pretty pop of colour and irresistible fruity burst, the sweet and juicy cherries contain antioxidant anthocyanins. Essential healthy feasting on a balmy summer’s day. ALMOND & CHERRY GRANOLA LOLLIES Makes 10 lollies (you will need a mould for 10 lollies) 300g Greek yogurt 175ml almond milk 2tbsp maple syrup 1tsp vanilla bean paste or extract 100g granola 150g cherries, pitted and halved 1. Stir together the yogurt, almond milk, maple syrup and vanilla until combined. 2. To assemble, divide the granola among the lolly moulds, then top with the almond mixture and finally with the cherries.…

Adding hot spices to your meals can help curb hunger, according to a study in the British Journal of Nutrition. And scientists at the State University of New York at Buffalo found that capsaicin (found in chillies) triggers the brain to release feelgood endorphins. Bonus! If you’re on a diet, make your own lunch. Research in a US nutrition journal cited dieters who eat lunch out even once a week lose 5lb less than those who don’t. Simply can’t wait till your next proper meal? The acid test: if you’re not hungry enough to eat an apple, then you’re probably not really hungry! Eating too much salt is bad for your health and can make you feel hungrier and thirstier, so check labels for high sodium levels and choose fresh…

JUST BECAUSE YOU’RE NOT SPORTY DOESN’T MEAN YOU CAN’T BE ACTIVE. I tried all the sports at school – netball, cross country, tennis – but I wasn’t particularly good at any of them. Fortunately though, my dad was a keen walker and from the age of six we’d go on these brilliant outdoor adventures together. And it didn’t take long for his passion to become mine too. I HAVE WALKING TO THANK FOR GETTING BACK INTO SHAPE after I had my kids. When I got pregnant with the twins, I had already agreed that regardless of how I felt emotionally, I’d start filming a new walks series for ITV, when they were six months old. I’d done virtually no exercise in the previous six months, so it was tough, but…

✠ Sign up today and take the worry out of eating with tasty, calorie-controlled meals direct to your door We’ve saved you the hassle of choosing and preparing perfectly proportioned meals this summer, including breakfast, lunch and dinner. CHOOSE FROM TWO OPTIONS – the Classic Plan or Flatter Tummy box ✠ Visit janeplan.com, click on the Classic or Flatter Tummy option, choose from 1, 3 or 4 month plans, then enter code FG217 to save an extra £25 off* the current best price. ✠ Then simply see your weight drop as your meals are delivered direct to your door each month. It’s as easy as that! WHAT’S INCLUDED ✠ Customised diet hamper – you choose the meals you want from more than 55 carefully selected options. ✠ Includes breakfast, lunch,…

When it comes to health, relaxing is just as important as exercising. If you’re working long hours, looking after family, and fitting in regular gym sessions, then you need to make time to rest your body and calm your mind to stay in balance. Yoga is one of the best ways to relax and restore. It’s suitable for all levels, you don’t need equipment, and you can practise at a time and place that works for you. The physical poses will help to relieve stress by releasing tension from your body, and deep yogic breathing helps to take your mind and body out of fight-or-flight mode, and put them into rest-and-digest mode. MEET OUR EXPERT NICOLA JANE HOBBS is a yoga teacher, lifestyle coach and author of Yoga Gym: The Revolutionary…

QWHAT WILL SORT THESE SKIN GLITCHES? I have developed a few dark brown raised patches on my back and tummy. I was worried they were something nasty, but my GP said they are seborrhoeic warts and are harmless. They don’t look like warts to me, and are quite ugly, so can anything be done about them? Despite their name, seborrhoeic warts are nothing to do with viral warts. They form from ordinary skin cells, have a rough surface, and can vary in colour from golden brown to almost black. In the UK, more than 30% of people have at least one by the age of 40, and this rises to 75% by the age of 75. The tendency to have numerous warts can run in families. They are harmless, but…

SEVENTIES CHIC Nail boho luxe in this loose and pretty kaftan top. Top, £25.99, xs-xl, zara.com/uk MAKE A SPLASH Citrus and vetiver make for summer in a pop art inspired bottle. Poptastic Orange Blossom Cologne, £64, jomalone.co.uk BAG IT UP! Nothing says holidays like a straw bag; pom pom trims update this style classic. Pom pom bag, £35, johnlewis.com FLAT OUT Update your go to summer flats with pom poms and tassels. Pom pom sandals, £35, laredoute.co.uk THE BIG COVER UP Perfect for figuring out which one out of a drawer full of passports is yours. Leather passport cover, £55, aspinaloflondon.com TWO TONE This degrade necklace is lightweight – ideal for those summer days. Necklace, £29, east.co.uk DOUBLE DUTY Take the gems off and they transform into earrings! Swarovski crystal…

✠ Discover the secrets to great gut health… and why it’s so important for boosting your immune system ✠ Sleep better, starting tonight – our experts have all the best tips, tricks and buys ✠ Take time out and have a spa moment at home to revitalise body and soul ✠ Learn which herbs and spices have the power to improve your health – and how to use them ✠ Annoying summer sniffles? Find out three ways you can help kill that seasonal cold…

Q IS THERE A BITE SOLUTION? I love the beach but always get bitten by bugs. What can I do to deter them? ✠ Before you go Start taking vitamin B1. The jury is out as to whether it works as a repellent but devotees are keen. Take it for a couple of weeks before you jet off. Try Solgar B1 500mg, £21.99 for 100 tablets, victoriahealth.com ✠ Spray each day I’m not keen on chemicals so I like a natural repellent. Make your own using essential oils or buy a ready-made version. We like Acqua D’Alfresco Anti-Bug Bite Spray, £25 for 50ml, and its matching body moisturiser, £25 for 200ml, victoriahealth.com ✠ And if you get bitten Immediately dab on some neat lavender oil and it reduces inflammation and…

Bathe your cares away Make the everyday process of cleansing more special… ✠ If you’re feeling down or having a difficult time, Aromatherapy Associates Inner Strength Bath & Shower Oil (£45, aromatherapyassociates.com) is a powerful pick-me-up. This blend includes clary sage, frankincense and cardamom, and was created by company founder Geraldine Howard to give her courage during cancer treatment. Thousands of others now vouch for its powers too. ✠ Give yourself an all-over detoxing mud treatment with Temple Spa Glorious Mud (£45, templespa.com). It’s a mineralrich blend of mud and kaolin clay, with seaweed to stimulate metabolism, rosemary, juniper and grapefruit essential oils, plus red algae to detoxify, and oat and aloe vera to leave skin soft and smooth. For best results use with the Temple Spa All Wrapped Up…

READY? Take your pick from these hot hues Madonna did it, Liz Taylor was always at it, Marilyn hardly went a day without it… as beauty pedigrees go, the red lip is peerless. But that sexed-up status can be a problem too, making the rest of us worry it’s a bit conspicuous, only for special occasions or the young and fearless. Ever hastily wiped off your lipstick just before leaving the house? This page is for you. Red lipstick endures with good reason, namely, it flatters every face, and that very longevity means there is a formula, tone and texture out there for all by now – so let’s find your perfect match. Picking If you’ve experimented with red lipsticks before, you’ve probably noticed how some furnish your face with…

Rub olive oil around nails before doing a manicure… if you make a mistake it makes wiping away excess polish with a cotton bud easier. Add a coat of sparkle as a top layer to fix chipping without a complete redo. Brushing your hair from roots to ends nightly isn’t just an old wives’ tale: it distributes natural oils throughout the shaft and gives hair a healthy sheen. Feels good, too! When applying blusher, spin the brush in small, light circles from the apple of your cheek up to your hairline – it’ll give a flawless, airbrushed look. It’s easy to forget about your elbows, but they need just as much protection and care as other parts of your body. Cure dry elbows by massaging Bio-Oil onto them daily. You’ll…

✠ Jake’s Boost Butters blend nuts and seeds with no nasties, from £6.19 for 190g; or try a snack pot, £2.20 for 35g, jakesboost.co.uk ✠ Easy Bean Chickpea Crispbreads now come in tasty Seaweed & Sesame and Cheddar Crunch. £2.99 for 6, asnatureintended.uk.com ✠ Real Handful snacks are indulgent but super healthy. Six varieties – our favourite is Go-Go-Goji Berries. £1.29 for 40g, Holland & Barrett ✠ Me Too! Falafels are vegan and gluten-free, and a good source of protein. Try Original or Spinach & Kale. £3.25 for 500g (frozen), Ocado ✠ Spoiltpig Dry Cured Smoked Back Bacon comes from pigs not treated with antibiotics – a first in the UK. £3.35 for 184g, major retailers ✠ My Healthy Kitchen ready meals are all under 500 cals, nutritious and ready…

When you’ve fallen off the healthy-eating wagon it’s so tempting to think the only way to make up for indulgence is to starve for a day or two. Wrong! Now you can make up for diet excesses with a simple, science-based one-day shake plan. As well as shifting any gained fat, you’ll be giving your body a real boost to make it even more efficient at burning calories. Starving yourself may seem like it does the trick after a weekend of excess but in the long run it slows down your metabolism and means it’s even harder to stay in control of your weight. You have to be sure when you lose weight it’s fat you’re losing and not muscle. It’s the muscle tissue that really makes a difference to…

✠ Learn the right combination of exercise to keep you fit when you’re 40+ ✠ Be inspired by the latest workouts – for outdoors when the sun shines… indoors when it doesn’t! ✠ Three ways to tone your whole body – no equipment needed! ✠ Discover the best of the latest fitness kit ✠ Take a little time to stretch and calm… with easy yoga moves to try at home ✠ Check out our amazing readers who make the most of the natural world around them to get fit…

1 Love your lower body lunge Lunges are a great way to tone your thighs and booty, and the most effective way is to come in a deep lunge, placing your hands on your hips – hold in this position then slowly lower an inch or so, then push back up. Aim to do this 10 times on one leg then change to the other. 2 Booty and ab toner This exercise not only lifts your booty and tones your abs, but it also tests your balance (so you may want to place one hand by a wall or chair for support). Make sure the knee is slightly bent on your standing leg, then extend one arm behind you and bend the leg on the same side back, aiming to…

QHOW CAN I MAINTAIN MY FITNESS ON HOLIDAY? I have done well on getting swimsuit ready with my fitness and clean eating, and I don’t want it to slip while I'm away. “HIIT” the pool and add some fat-burning lengths to your swim: swim two lengths of the pool at a comfortable pace, then swim the third length at a fast pace. This brings in the HIIT element – High- Intensity Interval Training, simply meaning short burst of working out, so your singlelength sprints are going to be burning off fat and engaging all your major muscle groups. Then get toning your abs while you are sunbathing on your lounger by doing this tummy toning move (which no one will notice you doing and it’s so easy to do): while…

During the summer many of us will take to the water but fewer among us get as much as we should out of swimming because we get our technique so wrong. Maybe all you want to do is cool off, but if you really want to work out in water, make it front crawl with style: ✠ YOUR BODY SHOULD BE FLAT from head to toe, and parallel with the water’s surface. The less streamlined you are, the slower you’ll go – the classic cause is your head being too high. ✠ EXHALE CONTINUOUSLY in the water while your face is submerged and don’t lift your head just before breathing. Roll on your side and let your head roll a little bit further until your mouth clears the water. It…

You don’t have to be a fitness saint to get results. Follow the 80/20 plan: 80% of the year, you’ll exercise regularly and eat well, but accept you’ll slip 20% of the time. When you accept fitness isn’t all-or-nothing, you’re more likely to stick with it for life. Create a challenge every time you exercise. Use a little more weight, rest five to 10 seconds less between sets, or add a few more reps. Small variations bring change. Exercising outdoors can make your workout seem less demanding. Appreciating your surroundings means you pay less attention to how tired you are. If you are under 40, hold your stretches for 30 seconds. If you’re over 40, hold them for 60 seconds. Why’s that? As you reach your forties, your muscles become…

Summer is supposed to be the season to recharge – but it isn’t always a breeze. If you’re going away, the sheer logistics before stepping out the door can be overwhelming – the planning, the paperwork, the packing… and once you’re en route, you can guarantee queues, crowds and unforeseen circumstances will add to the mix. Even if you’re at home, summer can bring its own stresses. Your children may be nervously awaiting exam results, work can be busier than ever. So how can you create your own oasis of calm? 1 SMELL THE COFFEE You don’t even have to drink it! Studies have found that the warm, rich smell of freshly brewed coffee carries stress-busting powers, stimulating the production of special proteins that have antioxidant effects on our brain…

QHOW CAN I DITCH THE DUMPING GROUND? When my children come in they automatically dump school bags, sports kit or whatever they are holding when they walk through the door! ▸ GAEL Don’t shout and nag or get infuriated by your child’s apparent thoughtlessness. Teenagers are so wrapped up by their own big issues, they find it hard to understand how something as petty as this can be important to you. Instead, create a positive, relaxed atmosphere by taking them for a treat, get them chatting and then very gently bring up the subject, saying you find it stressful. Ask them to think about possible solutions – an individually labelled “dumping box”, or an agreement to take everything up to their room the minute they walk in the door? Ensure…

If you’re just pretending to listen or faking interest, others will pick up on it. Rather than fostering greater connection, your efforts will likely backfire. If you’re not genuinely interested in the other person, then stop trying to connect. Be the friend that you would like to have. Treat your friend just as you want them to treat you. Be reliable, thoughtful, trustworthy, and willing to share yourself and your time. If you’re feeling down, keep up with social activities even if you don’t feel like it. It feels comfortable to retreat into your shell, but being around other people will make you feel happier. While many of us worry about what to say to a grieving person, it’s more important to know how to listen. People avoid talking about…

News, views, what’s on when – PLUS the latest health findings under discussion LOAF BROOKLYN CANDLES Made from 100% natural soy in lovely, chunky glass mason jars. Four fab fragrances, £25 each, loaf.com 56% of parents cite time spent playing outdoors among their fondest childhood memories… but 69% say their children spend more time playing indoors with tech and have a battle with them to get outdoors. Remember building a den, having a picnic, playing water fights, camping? Grown-ups and children can all benefit from some simple pleasures!* ARE YOU SUN SAFE? Research shows Brits are in danger of skin damage due to their lack of knowledge of what labelling means on sun care bottles. ✠ There are two factors that help to keep us safe in the sun; SPF…

It’s 4.30am, you wake to the sound of birds outside and a room bathed in summer light. You need the bathroom. You hope you’ll be able to get back to sleep – but as soon as you’ve had that thought, sleep becomes ever more elusive. Summer can be tough on sleep – the heat, the light, the dawn chorus, the neighbour’s party spilling into the garden. According to a report by the Royal Society for Public Health, we are missing an average of almost one hour’s sleep a night – that’s a whole night’s worth of sleep each week – and this comes at a price. Insufficient sleep shortens life expectancy and raises the risk of type 2 diabetes, high blood pressure and cardiovascular disease. But all this just piles…

OUR EXPERTS KATHERINE BELLCHAMBERS, medical herbalist, director of National Institute of Medical Herbalists (NIMH) CHRIS ETHERIDGE, medical herbalist, Henry Potter Advisory Committee JUDIT KOKAI, medical herbalist, board director of British Herbal Medicine Association (BHMA) DR DICK MIDDLETON, pharmacist, chair of British Herbal Medicine Association (BHMA) DR MARK MOSS, psychologist, Brain Performance and Nutrition Research Centre, Northumbria University The health-boosting credentials of herbs and spices have, until now, relied on their traditional use. But new scientific findings are adding credibility to claims that herbs and spices fight disease. Indeed, their wide use in Mediterranean countries is thought to be the reason the diet is considered the world’s healthiest. The herb rosemary is attracting the attention of experts seeking to uncover the secrets of the longevity of 300 centenarians from the Italian…

Slouching is bad for your back, but sitting up too straight or still for too long can strain it. If you sit a lot, lean back in your chair with feet on the floor and a slight curve in your back a few times a day. Or stand for part of the day, while on the phone or reading at work. If you have asthma, cut back on cured meat such as sausage. In a study, asthmatics who ate cured meat four times a week were 76% more likely to have more severe symptoms. Research suggests that if you have back pain you may be at greater risk of falls. Backache may distract people from looking where they’re going or cause posture changes that lead to a fall. Skimping on…

1 Slim – fast! There’s nothing like an algae body wrap to remind you to lay off the macaroons and swap a few coffees each day for detox tea (we’re fans of Caudalie Draining Organic Herbal Tea, £10). Just one hour of body scrubbing followed by Thalgo 3 Algae Exfoliation and Wrap, £80 for 1 hour (tried out at Harrod’s Urban Retreat) really does set you on a more righteous path. The infusion of minerals and vitamins helps boost metabolism and increase circulation, leaving your body feeling more focused than after a massage in of a simple scrub. 2 Stunning self-tan Vita Liberata, from £25, gives one of the best all-over tans, according to actress Helen McCrory, “I find these give the very best colour and never fail.” At home…

QHOW DO I STOP MY FACE FLUSHING IN THE HEAT? I sometimes feel I must look like I’m coming to the boil! A cooling mist that acts as a toner can do so much more! A face mist sets make-up, refreshes tired-looking foundation, calms redness and cools your neck, ankles and wrists. I love these lightweight extras in my bag, and when flying too, when I need to cool down. My faves: Clinique Moisture Surge Face Spray Thirsty Skin Relief, £22.50, with soothing, smoothing aloe; Pixi Vitamin Wakeup Mist, £16 at cultbeauty.com, with oil-balancing grapefruit oil; and L’Occitane Immortelle Precious Mist, £16 for 50ml, smells divine. QWHERE DO I START WITH SKINCARE? I want to update my regime but don’t know where to begin. Any advice? The idea of “the…

Despite all your best intentions to shed those few extra pounds, time is running out! That’s right, summer’s suddenly upon us and so’s the beach and your swimsuit! Don’t panic and don’t waste any more time procrastinating – we’ve got the solution with the simplest, foolproof plan from top dietitian Nigel Denby to help you shift those nagging inches. How it works ✠ Our food group planner means you can eat pretty much what you want when you want, as long as you stay within your daily portion allowances. ✠ The calorie savings in your portioncontrolled, food group planner mean you can lose around 1kg in just 5 days. ✠ This is a no-fad, no-gimmicks, simple and effective healthy weight-loss plan. ✠ The calories from your food group allowances have…

1 BOOST MOOD Exercise can have a profound effect on your mood before and during menopause – exercise will boost the “happy hormones”, serotonin and dopamine, which may fall as oestrogen levels decrease. Your exercise environment can have an effect on mood too: a study published in the Menopause journal last year found that women who exercised outside found it a more pleasurable experience compared with exercising inside, and it also made them more likely to stick to their routine. And the best bit? You don’t need to commit to hours of al fresco fitness! Research conducted by the University of Essex found both mood and self-esteem were enhanced by exercising in the fresh air, with the biggest benefits being achieved within the first five minutes. It’s the perfect time…

ON TREND ✠ Next’s high-performance activewear is made from sweat-wicking and shower-resistant fabric, making it both stylish and fit for form. Reversible sports bra, £15, s-xl; hoody, £26, 6-22; gym shorts, £22, 6-22, all Next ✠ Bose SoundSport wireless headphones stay secure during your workout, £149.99, very.co.uk FGY LOVES ✠ Peyton orange pop top is a soft wicking jersey vest with racer back for easy movement, £30, xs-xl, Björn Borg ✠ Wow tights use climate tech fabric with mesh panels to enhance air flow, £51, xs-xl, Adidas at littlewoods.com ✠ GapFit running pack has an adjustable belt to keep all your essentials safe and to hand, £14.95, Gap ✠ Extra High Impact Full Cup Sports Bra minimises bounce while keeping you cool, £25, 34A-36G, Marks & Spencer ✠ Shaila running…

“Wild swimming takes me out of my comfort zone, it’s invigorating” Anna Turns, 36, is married with two children. She is a freelance journalist and a reflexologist, and lives in Devon. We are a family of water-lovers. My husband Chris looks after boats, and we live near the sea, so we were destined to be obsessed with the ocean! But it was only in 2012 that I got into open-water swimming. I started going for little swims by Chris’s boat and off the beach – nothing too daring. I’ve always loved swimming and used to go to the local pool, like most people. I’ve never been somebody who goes to the gym. I always crave the fresh air – it makes exercise far more enjoyable. So, quickly, I found myself…

Sidestep tummy bugs Taking a course of probiotics three weeks in advance raises your gut’s resistance to harmful bacteria, says registered dietitian Gillian Killiner of consultancy 121, though it won’t protect against water or food that has been contaminated with a virus. Choose a high dose with a diverse range of bacteria, such as Bio-kult, Alflorex or OptiBac. Alternatively, a daily portion of live yogurt, kefir or sauerkraut encourages healthy gut bacteria. Sleep…before your holiday It may sound counter intuitive to prioritise sleep when you’re counting down to a longed for break, but it could help prevent what has been dubbed “leisure sickness”. This is when you go down with some illness just days into the holiday, and is a real problem identified by Dutch scientists at Tilburg University. When…

Discovering a skin tag can be alarming, but they’re not cancerous and do not increase the risk of cancer. They may appear alone or in a group and typically are the size of a grain of rice, but can be smaller or larger. Almost half of us have a skin tag at some point. Experienced a side-effect from medication that wasn’t on the patient information leaflet? Report it via the Yellow Card scheme at yellowcard.mhra. gov.uk Staring at a computer for too long won’t cause permanent damage, but to avoid dry eye, follow the “20-20-20” rule: every 20 minutes, look at an object at least 20 feet away, for at least 20 seconds. Some of us go three times a day, others three times a week! Although a bowel movement…

Spend just a few minutes a day outdoors being mindful of your surroundings. Feeling small in a big world gives you a true sense of perspective. Margo Marone of The Organic Pharmacy agrees: “I love mountains. One of my simple pleasures is sitting at the top of a mountain – it doesn’t have to be a high one – and just enjoying the endless horizon. My soul feels completely free, and any problems I may have fade in comparison with the greatness of the view before me.” No mountain or hill around? Then try simply going barefoot on any patch of grass. Take off your shoes and stand barefoot on the grass for a while, to connect to the earth’s energies. Breathe in the fresh air, curling your toes a…

MY ROLE MODEL… I wouldn’t have been able to achieve any of my World, Olympic or European medals without the support of my mum. She’s always supported me, or been there for me when things haven’t gone to plan, or when I was beginning my journey through sport. MY EXERCISE ROUTINE… I’ve been doing athletics since I was ten years old, so my life has always been active. I don’t have too many secrets, but I do have a healthy approach to food – moderation is my mantra – and I spend lots of time outdoors. I’m currently six months pregnant, so I’m doing a mix of jogging, cycling and yoga. I love the fact that I can pick and choose now – and I don’t have to do hours…