Innholdsfortegnelse for November 2019 i Woman&Home Feel Good You

Anne Cooper, My Story Over the years, I struggled to lose those excess pounds that I gained in my 20’s. Weight loss would come, but at the expense of proper nutrition and it was never long before that dreaded weight gain returned once more. Healthy, sustainable weight loss was all I wished for… Weight Loss That Worked For Me My friends recommended a No.1* meal replacement programme that not only achieved effective weight loss, but was supported by a multitude of scientific studies. Results of clinical testing found this product achieved greater weight loss and importantly, long-term weight maintenance when compared to a regular low-fat diet1. The programme was also specifically designed to provide the body with essential nutrients and superior protein which would keep my metabolism running at an…

Get fit for a good cause Looking for new kit? Tikiboo has joined forces with Breast Cancer Now to raise money to support essential breast cancer research. Prices start from £26.99 (sizes xs-xxl, tikiboo.co.uk). Turn to p86 for inspirational women fighting cancer with fitness. NEW FITBIT TECH SPEC The new Fitbit Versa 2 (£199.99, fitbit.com/uk) is the first-ever to connect to Amazon Alexa, and its infrared sensors can even estimate oxygen levels in your blood and detect subtle breathing changes as you sleep. Wow! Is yours the UK’s healthiest city? Would you spend £150 a month on self-care, such as supplements, gym memberships and alternative therapies? The people of Liverpool do, which is why it’s been named the UK’s most health-conscious city*. A glimpse of the future? While DNA kits are…

✢ Ease CBD Oil Blend (£39.50, grassandco.com), enhances the effects of natural brain chemicals such as serotonin, and helps to reduce restlessness and fatigue. ✢ Super Strength Vitamin D3 (from £11.95, healthspan.co.uk). Low levels of vitamin D, the ‘sunshine vitamin’ have been associated with SAD. ‘You can get some vitamin D from foods, such as eggs, oily fish, mushrooms and fortified foods – however, if you’ve experienced SAD in the past, it would be worth taking a supplement,’ says Dr Arroll. ✢ Mushroom Plus (£18.95, linknutrition.com), can help regulate energy and fatigue, providing an energy boost. ✢ Hyperiforce St John’s Wort Tablets (£11.99, avogel.co.uk). ‘Studies have shown this can be helpful in relieving symptoms of SAD,’ says Dr Chris Etheridge, chair of the British Herbal Medicine Association. ✢ Serotone 5HTP…

A SILICONE LID REUSABLE CUP JOCO Reusable Glass Travel Coffee Cup, 12oz, £19.99, amazon.co.uk NON-STICK PANS WITHOUT THE PLASTIC TEFLON COATING GreenChef Profile Plus Stainless Steel Healthy Ceramic Nonstick Frying Pan, £33, amazon.co.uk TUPPERWARE ALTERNATIVES IKEA 365✢ Food Containers (various shapes and sizes, from 3.50) are made from glass with bamboo lids. The glass is oven-safe, too. GO BACK TO BASICS WITH WOODEN COOKING UTENSILS Olive Wood Five Piece Kitchen Utensil Set, £27, notonthehighstreet.com READY TO DITCH THE CLING FILM? Get some reusable beeswax paper – it’s stylish as well as plastic-free. The Beeswax Wrap Co Medium Kitchen Pack, £20, beeswaxwraps.co.uk…

BE KIND TO YOURSELF Often, we’re our own harshest critics, and that negative voice in our head can seem louder when we’re alone. ‘Be kind and approach yourself as you would a friend in need, with patience and compassion,’ says Dr Arroll. TAKE BABY STEPS Connecting with strangers can feel daunting. ‘Rather than throwing yourself in at the deep end with a big social event, start by going to places that interest you, such as a park, café or gallery, says Dr Arroll. ‘Don’t feel you must talk to others straightaway; just being in a new environment is a good first step.’ FOLLOW YOUR INTERESTS Once you’ve built up confidence around new people, investigate local hobbies or support groups and online groups; this way you’ll have a common interest to…

AFTER-HOURS When it comes to having better, healthier sleep, the first step can simply be going to bed earlier. According to research by The Sleep Council, 19% of Brits aren’t in bed before midnight, with nearly a third of us hitting the hay between 11pm and 12am. However, studies show that people with an early-to-bed, early-to-rise routine are less likely to develop mental-health problems than night owls. Scientists say it takes just two weeks to tweak your body clock so that you fall sleep earlier. BREW UP We already love the sleep-inducing benefits of chamomile, lavender or valerian herbal tea, but the latest drink to sip before bed is an organic lighttime latte. Try this velvety blend of oats and ashwagandha to help you nod off. Pukka Herbs Organic Night…

BASE 1. WHOLEWHEAT 2. CAULIFLOWER 3. COURGETTE 4. SWEET POTATO PROTEIN 5. CHICKEN 6. GOAT’S CHEESE 7. PRAWNS 8. PINE NUTS VEGETABLE 9. SPINACH 10. ARTICHOKE 11. PEPPERS 12. ASPARAGUS MEAL IDEAS 1+7+9 This base is fibre-packed for healthy cholesterol levels. Top with highprotein, low-calorie prawns and iron-rich spinach. 2+6+11 Cauliflower is high in vitamin C and fibre. Peppers are rich in antioxidants, and goat’s cheese gives a tasty yet low-calorie protein boost. 3+5+10 The courgette base tops up your five-a-day. Artichokes provide fibre while protein-packed chicken keeps you feeling fuller for longer. 4+8+12 Sweet potato is good for healthy skin and eyes. Top it with immunity-boosting asparagus and antioxidantrich pine nuts.…

Confused about treatment etiquette? We‘ve got the answers from those who know! Q ‘SHOULD I STRIP OFF FOR A SPRAY TAN, AND WHAT DO I WEAR AFTERWARDS?’ James Harknett, A-list tanning guru, explains: ‘During a spray tan, you can wear as much or as little as you like. Most ladies opt for a paper thong or nothing; however, you can wear your own underwear as the tan doesn’t stain. Remember, your tanner is more than comfortable with whatever option you choose. Afterwards, think dark and loose. Your skin needs to breathe, so an oversized t-shirt or maxi dress is ideal as it protects the skin from rubbing. Avoid anything tight around the waist and be prepared to ditch the bra. You could also keep the paper thong on to avoid…

LONG SLEEVES RECYCLED POLYESTER £100, sizes xs-l, Adidas by Stella McCartney QUICK DRYING WITH REFLECTIVE ELEMENTS £45, sizes xs-xl, Under Armour CELEBRITY-APPROVED £120, sizes xs-l, Reebok x Victoria Beckham T-SHIRTS SWEAT-WICKING £28, sizes 8-16, Ronhill at John Lewis & Partners FLEXIBLE FIT £30, sizes xs-l, Puma UV PROTECTION £15.99, sizes 6-20, Mountain Warehouse VESTS COOLING CLIMACHILL TECH £85, sizes xs-l, Adidas by Stella McCartney EASY TO LAYER £55, sizes xs-l, Perfect Moment at Selfridges LIGHTWEIGHT AND BREATHABLE £60, sizes xs-l, Sweaty Betty…

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MYTH: ‘I’m not overweight, so I won’t be found have high blood pressure or high cholesterol levels’ BUSTED: ‘High blood pressure and cholesterol are more common in obese people, but that doesn’t mean that if you’re not overweight, you’re not at risk,’ explains Dr Malcolm Finlay, consultant cardiac electrophysiologist and cardiologist. ‘Even mildly raised blood pressure increases your chance of a heart attack or stroke, so it’s important to get checked,’ he adds. MYTH: ‘I should stay away from all fats to keep my heart healthy’ BUSTED: ‘As someone who loves both butter and olive oil, I was delighted when “butter being bad” was finally confined to the bin of medical myths,’ says Dr Finlay. ‘But, of course, everything in moderation! Home cooking with an eye on portion size and…

When did you last give your veins some thought? If they’re working as they should – going about the vital business of carrying life-supporting blood towards your heart – they probably don’t rank too highly on your list of health concerns. But would you know what to look for if they became a problem? According to the Royal College of Physicians, varicose veins affect around a third of people in the UK, so it's smart to know the symptoms. TAKE A LOOK AT YOUR LEGS Varicose veins are swollen, enlarged or bulging veins that protrude from the legs, explains Professor Mark Whiteley, Consultant Venous Surgeon at The Whiteley Clinic. ‘Typical varicose veins are either slightly green or colourless and appear as large bumps when you stand and sit, but disappear…

LINDA DAVISON, 72 My name is Linda and I’m 72 years young. I work for Boots three days a week as a customer sales advisor, which I love. I have a twin sister – we are very close and we go shopping together and swimming once a week. I do a lot of walking, and I also like going to London with my friends to see a West End show. We’ve been listening to your comments about how you’d like to see more women like you in our magazines, and we want to change the way women are portrayed – but we can’t do this without your help. If you’d like to be styled by our experts for our fashion pages, or model the most wearable make-up and hairstyles, then…

1 HUM LIKE A BUMBLE BEE ‘The quickest way to reduce tension and stress when you’re feeling angry is to focus on your breathing,’ explains Sandeep Agarwalla, head of yoga at Ananda in the Himalayas. ‘A simple calming technique is the humming bee breath.’ ✢ Sitting comfortably, plug both ears with your index fingers. ✢ Take a slow deep breath. ✢ Exhale slowly and make a humming sound. Feel the vibration in your head. ✢ Repeat for a few minutes, until you feel calm. 2 LISTEN TO 432 MUSIC Listening to music that has been tuned to 432Hz will calm you down and fill you with a sense of peace and wellbeing in as little as two minutes. ‘Music that is tuned to a 432Hz frequency vibrates at the same…

My exercise routine… Walking 5k first thing in the morning. I like to walk until I can’t walk anymore. The aim this year is to do the Three Peaks Challenge. I started walking more seven years ago – I did it to start losing weight, then I started to run but destroyed my knees, so I reverted back. It also helps with my mental health. My diet… I eat when I’m hungry. Lots of vegetables, not so much fruit because that’s a lot of sugar, so I stick to carrots and cucumbers. My go-to is a can of chickpeas – I open the can, add lemon juice, salt and pepper and it’s so nice. My beauty regime… I’m really strict about my face. The rest of it I don’t care…

Anyone else missing summer? Autumn is well and truly underway and my summer duvet has been switched to a thicker, cosier version. In fact, bed never felt so good. Having recently suffered a few weeks of disrupted shut-eye, I’m really conscious of creating the perfect sleep environment. Turn to p26 for our A-Z of better sleep and make nighttime the best time for you, too. If the shorter, colder days are bringing you down, it might be more than just a case of winter blues. On p12 we’ve got the lowdown on SAD. Getting outside is key, even when the weather doesn’t exactly appeal. Check out our hiking guide on p74 and transform your walk into a workout. At-home fitness more your thing? Flick to p80 for the new living…

In the UK, around 6% of people have SAD but, for a formal diagnosis, you will have to experience symptoms for two consecutive years, so your GP can see if your depression is linked to the seasons. This means you’ll spend around 40% of the year feeling low, with a noticeable change when the weather improves again. ‘If your symptoms have an obvious pattern, then you may be experiencing SAD,’ says Dr Arroll. But any low mood, regardless of what type of depression it is, is worth discussing with your GP, especially if you feel you can’t cope. ‘They can help make sure your low mood is not related to anything else obvious, such as family tensions at Christmas,’ says Dr Arroll. ‘The pressure of the festive season can certainly…

1 NEVER REUSE A DAMAGED WATER BOTTLE A 2018 study found microplastics in 90% of bottled water brands – and roughly twice as many as in tap water. For that reason, Caroline Sherlock recommends avoiding water sold in plastic bottles. The FSA, however, maintains that disposable water bottles are safe, but recommends precautions on reuse. A spokesperson says: ‘Legislation requires that chemicals must not migrate into foods at levels which harm health. As plastic water bottles are expected to have a particularly long shelf life (around a couple of years) and not migrate chemicals at a level that could be potentially harmful during that period, they should remain safe if cleaned carefully before reuse.’ However, bottles should be checked for damage before reuse and discarded in a recycling bin as…

THE CHARITABLE ONE Jo Malone Lily Of The Valley & Ivy, £48, jomalone.co.uk For each candle sold in the UK and Ireland, Jo Malone will make a charitable donation. THE LOVED-UP ONE Madebyzen Moroccan Rose, £34.99, madebyzen.com A romantic blend of the world’s most exquisite roses. THE FEMININE ONE Ted Baker Bergamot & Cassis Scented Candle, £28, John Lewis & Partners A fruity floral scent, ideal for the living room. THE BOOZY ONE Baylis & Harding The Fuzzy Duck Espresso Martini, £15, amazon.co.uk A two-wick candle for a bit of boozy luxury! THE FUN ONE Vineyard Candles Prosecco, £17.99, prezzybox.com With notes of grapefruit and rose, this is made using a repurposed wine bottle! THE RE-USABLE ONE Malin+Goetz Mojito Candle, £42, malinandgoetz.co.uk Once the candle is all burnt, the holder…

Does it work? Feeling run down? Pop yourself into the Body Ballancer massage suit (£70, available nationwide, bodyballancer.co.uk) and feel it rev up your lymphatic system, helping to alleviate stress, boost your immune system and improve your sleep quality. Sounds like heaven! What pillow do you need? Working with Kally Sleep, osteopath Dr Rick Hussein decodes your sleeping style and advises on what pillow is best for you. IF YOU SLEEP… On your stomach In this position, there’s less chance of you snoring – however, spinal alignment may be at risk due to twisting of the neck and the uneven distribution of weight along the spine. Try a flatter pillow to lesson tension on your neck. On your side Over 60% of people sleep on their side, but this brings…

LOSE UP TO 7LB IN ONE WEEK! How many times do you vow to do more exercise, yet instead of going for a walk or to the gym, you slump on the sofa? You feel tired and rundown, so you exercise less – and you’re also likely to snack more, which fuels your fatigue, causes you to gain weight and leaves you sluggish. Want to break the cycle? Try this diet, devised by Yuri Elkaim, a Holistic Nutritionist and author of The All-Day Energy Diet (Hay House, £12.99). What to eat The following alkaline foods are easily digestible and nourishing. Certain foods, such as leafy greens and vegetables, contain enzymes that accelerate metabolic reactions in the body. You’ll feel lighter, brighter and more energised. Your body will also start to…

366 CALS PER PORTION As the nights darken and the days shorten, we tend to turn to stodgier comfort foods. But delicious meals needn’t cause your waistline to widen. These three delicious recipes have been exclusively created by Michael Broad, Head Chef at No1 Food Prep and N01 Bootcamp; they’re low-calorie, filled with goodness and will keep you full for hours. Green Lentil & Butternut Squash Curry Serves 4 1tbsp coconut oil2 medium white onions1 large or 2 small butternut squash1 thumb-sized piece of ginger2 garlic cloves1 red chilli1tsp ground coriander2tsp ground turmeric1tsp ground cumin350g dried green lentils1 tin low-fat coconut milkSpring onions to garnish 1 Place a large saucepan over a medium-high heat and add the coconut oil. Roughly chop the white onions and add to the pan. Turn down…

Whilst a drastic colour change is best left to the professionals, tweaking and maintaining colour at home has never been easier. Gone are harsh block colour, straw-dry hair and telltale dye stains around your ears. With our expert-approved guide, creating a glossy, multi-tonal mane at home is a cinch. How to… LIGHTEN UP ✢ Few high-street highlight kits boast rave reviews for the simple reason that hairdressers train for years to master this technique. But if you’re short on the time and money needed for a new set of highlights or want to maintain them at home, let us guide you in the direction of eSalon. Holding your hand through the process, the online service asks you to fill in a profile, upload a photo and speak with a professional…

ANIMAL INSTINCT Take inspiration from the animal kingdom with wild prints. Leopard and tiger are key – mix them if you dare! GET ECO CONSCIOUS From recycled fabrics to reusable bottles, sustainable sports gear makes working out feel even better PINK PERFECT Update your kit with a hint of pink. Go for soft, dusty shades, and team with grey, burgundy and black for an effortlessly stylish look. POWER PAIRING Cool coordinates are getting the go-ahead this season. Whether you go for leggings and a crop top, or shorts and a T-shirt – style them as a chic two-piece.…

It’s too chilly for t-shirts and not quite cold enough for a thick thermal – so what’s the solution for this autumnal conundrum? We’ve discovered a jacket that’s not just lightweight and breathable, but looks good, too – so good, in fact, that you could just throw it on and pretend you’re about to work out. (Joking! We’d never do that…)…

1 Give up your seat Standing for 30 minutes burns 64 calories, so stand up on the bus or train, or whenever you’re taking a phone call. It’ll soon add up throughout the day. 2 Try a kettle workout If you don’t have kettlebells, let your kettle dictate your workout! Use the boiling time to do 30 seconds each of calf raises and squats 3 Use the ad breaks Don’t just sit there – try 20 seconds of squats, 20 seconds of lunges and 20 seconds of high knees while the ads are on. It’ll make the time fly by!…

FOR STAYING HYDRATED Kambukka 750ml Elton Water Bottle in Lipstick, £17.95, kambukka.com Invest in a non-leak, reusable bottle with a three-in-one lid; it can be set at ‘push’, ‘always open’ or ‘locked’. Kambukka Snapclean technology makes this easy to clean. FOR ORAL HEALTH Waterpik Complete Care 5.5 Water Flosser + Oscillating Toothbrush, £80, Boots Makes your daily brushing and flossing routine more of a deep clean. FOR HOME WORKOUTS JAXJOX KettlebellConnect, £299.99, Argos Select one of six weights at the touch of a button, connect it to a smartphone and track reps, sets, time, weight and rest times via the free app. It can be used by up to nine different profiles. FOR BALANCE AmazonBasics Air Stability Cushion, £13.99 This clever PVC cushion (13cm diameter) helps improve balance, coordination, and…

1 Smoking causes damage to blood vessels and arteries. Quitting is the very best thing you can do for your circulation. 2 Eat a heart-healthy diet. Include lots of vegetables and limited saturated fats. 3 Don’t skip your workouts. Regular exercise improves circulation as it gets the heart pumping and helps flush blood through the arteries. When running, avoid high-impact pavement pounding. Instead, jog on softer surfaces to lessen the strain on your veins. If you already have varicose veins, speak to your GP before lifting heavy weights as this can increase the pressure on your veins. 4 Keep the body moving. Try to avoid sitting or standing for long periods of time. 5 Elevate your legs or prop them up against a wall. This counteracts backed-up blood flow. Your…

Germs love the cooler weather as it means we spend more time indoors, on public transport and in close contact with each other. Basically, these germs are having a field day! Lower temperatures can wear our body’s defences down, though, making it easier for infectious germs to spread, and the lack of sun means we’re craving immune-boosting vitamin D. What’s more, the drier air provides the ideal environment for flu viruses to flourish. This means you need to get prepared – and here’s how… HOW CLEAN IS YOUR PHONE? Smartphone screens harbour 10 times more germs than toilet seats, according to an experiment conducted by Insurance2go. The most infectious smartphone areas were: THE SCREEN 254.9* BACK OF PHONE 90.5 LOCK BUTTON 71.5 HOME BUTTON 31.9 TOILET SEAT AND FLUSH 24 And 35% of us NEVER clean…

PALETTE PERFECTION Charlotte Tilbury Luxury Eyeshadow Palette: The Golden Goddess, £39, John Lewis & Partners DON’T SWEAT IT Nike Run Dri-FIT Speed Leggings, £65, sizes xs-xxl, next.co.uk FIERCE FINISHING TOUCH Mini backpack, £149, Whistles GET YOUR KICKS Trainers, £52, La Redoute HEAVEN SCENT Gucci Flora Gorgeous Gardenia Eau de Toilette, £58, 50ml, Selfridges OFF-DUTY STYLE Sweatshirt, £49.95, sizes 6-20, Joules SIP SENSIBLY Seedlip Spice 94 Non-alcoholic Spirit, £25.99, 70cl, Holland & Barrett TAKE A HIKE Boots, £75, Next BATTLE THE ELEMENTS Parka coat, £99, sizes 8-20, Kin by John Lewis & Partners PROTECT YOUR TECH Podevache iPad case, £48, amara.com LAID-BACK LUXE Sweatpants, £67, sizes xxs-xxl, J.Crew HAPPY HOME Cushion, £28, Oliver Bonas START THE DAY RIGHT Rude Health Granola Honey & Nuts, £4.15, Waitrose READY, SET, GLOW Kiehl’s Healthy…

1 DON’T PILE PRESSURE ON ‘Taking on too much will make you feel stressed and run down, so don’t overstretch yourself,’ says Mark Pinches, head of coaching at Westfield Health. ‘To help order your thoughts and stay productive, break down larger tasks into smaller ones and prioritise their importance.’ 2 EAT RIGHT ‘The winter leaves many of us craving starchy carbohydrates and, while these are a vital part of any diet, it’s important to strike a balance,’ says Dr Ramlakhan. ‘If you need a snack, fill up on foods like walnuts, bananas and tomatoes – they all help your body to produce serotonin. Diet also plays a significant role in the quality of sleep we have so it’s best to avoid having a heavy meal before bedtime. If you often…

Plastic is everywhere – not just in our toys and bottles, but in the cling film wrapped around our food and in the non-stick coating on our frying pans. It can even be found on the coating of many of the UK’s 11 billion till receipts (making them non-recyclable) and, according to Change Incorporated, in the 4.5 trillion cigarette filters discarded globally every year as cigarette butts. The message that our plastic consumption is having a negative impact on the environment is coming through loud and clear, but when it comes to the potential impact on our health, things get more confusing. Secondary risk? The health concern comes from the chemicals contained in plastic. Some of those chemicals, including Bisphenol A (BPA) – which some studies have linked to a…

1 Clary sage ‘This helps calm the mind and cortisol levels to reduce anxiety,’ says Charlotte. Inhale a few drops on a tissue or combine with a carrier oil as a massage oil. Try Disciple London Clary Sage Essential Oil (£14, disciplelondon.com). 2 Tea tree Used for centuries to treat colds and headaches, its astringent and antiseptic qualities also treat hormonal skin. ‘For stubborn breakouts, dilute a drop into your favourite skincare product to help eliminate spots,’ says Charlotte. 3 Lavender Lavender helps you to drift off when sleep evades you. ‘It helps improve relaxation and is useful during the menopause to balance temperature fluctuation,’ says Charlotte. Add a drop underneath your pillow or a few drops to a warm bath.…

1 DON’T EAT TOO LATE If you’re a late-night eater or partial to a midnight snack, it might be hampering your energy levels in the day. ‘Eating too late in the evening and consuming certain foods, such as rich, heavy, fatty or fried meals before bed can cause indigestion and heartburn and, in turn, sleep issues,’ says Katie Pande, medical herbalist at Pukka Herbs. Try to have your last meal a couple of hours before your usual bedtime, allowing your digestive system to rest overnight. 2 AVOID THE NAP TRAP If you’re feeling lethargic, a daytime nap can be enticing – but it can wreak havoc with your night-time sleep, says Neil Robinson, Chief Sleep Officer at Sealy UK. ‘It might be tempting when your body clock is out of…

We’ve all been there: settled on the sofa, deep into a box set and even deeper into a jumbo bag of crisps or big packet of biscuits. But is it enjoyable? Probably not if you berate yourself for it afterwards. Acts of mindless munching can happen at meal times too. Who’s familiar with a less-than-healthy lunch that’s grabbed in a rush and gobbled on the go? Or a 10pm takeaway order, with the rest of the week spent being ‘good’ to make up for it? An alarming 29% of adults in the UK are obese*, with another 11 million people predicted to be seriously overweight by 2030**. With unhealthy lifestyle choices and negative eating habits being to blame, as a nation we clearly need to better our relationship with food.…

Do you control your cravings, or do they control you? If it’s the latter, your body might be trying to tell you you’re missing something. ‘Cravings can be put down to greed, but they are more likely to be a biochemical urge that is almost impossible to control by mind power alone,’ says nutritionist Dr Marilyn Glenville. ‘Your body is demanding a particular type of food because it has a need for it, and it will let you know in no uncertain terms.’ Hence why we can’t move on from the afternoon slump without chocolate. Here, the experts reveal what your cravings might really mean. You’re desperate for stodgy carbs Whether it’s doughy bread or a big bowl of pasta, Dr Glenville explains that ‘carb cravings are a sign of…

Boxing: it’s been a serious fitness buzzword this year and its popularity is set to continue. But punchbags aren’t something most of us would usually have loitering around our homes, which is why we present to you the simpler shadow boxing – essentially, throwing punches at the air. But don’t think this won’t get your heart rate up and make you break a sweat! Sophie Graham is a trainer at popular London boxing gym KOBOX. She explains that, even though you aren’t connecting with a bag or person, you are still getting a good workout: ‘Your back and abdominal muscles will be working as your body absorbs the force of the punches and counter balances.’ She adds that your coordination is tested throughout, as shadow boxing requires the chest, shoulders,…

RASPBERRY TO REDUCE CRAMPS ‘Raspberry leaf strengthens the uterine muscle, making it less likely to cramp. Drink throughout the month as a preventative.’ Try: Clipper Organic Raspberry Leaf, £1.89 for 20, Holland & Barrett ROSE HIP FOR COLDS ‘Anecdotal evidence suggests that vitamin C in a natural form like rose hip can shorten a cold by two-three days.’ Try: Newby Rosehip & Hibiscus Tisane, £5.50 for 25, newbyteas.co.uk GINGER FOR NAUSEA ‘Ginger is a carminative – a herb which helps to settle the digestion, easing spasms, wind and bloating.’ Try: Pukka Three Ginger, £2.50 for 20, Ocado VALERIAN AIDS SLEEP ‘Research has found that valerian contains a number of chemical constituents, including linarin and hesperidin, which relax muscles.’ Try: Dr Stuart’s Valerian Plus Tea, £2.05 for 15, Waitrose & Partners…

My autism went unnoticed my whole life – that was until I bumped into a relative at a family event. We were in a highly social situation, and I had withdrawn. I was flinching in the bright sunlight and I was dressed completely differently to everyone else, in very bright colours. As she had an autistic son, she recognised the signs and said to me: ‘You know you’re autistic, right?’ My first thought was that I didn’t want another thing wrong with me, and I rejected it out of hand because my idea of autism was the film Rain Man [starring Dustin Hoffman]. I’m not mathematical, I talk a lot, I’m OK socially. Sometimes I mess up, sure, and I’m quite anxious. But when I did look up how autism…

There are many situations that can make your blood boil. A friend lets you down at the last minute, you’re stuck in traffic, a colleague drives you mad, your computer crashes… If you want to safeguard your emotional and physical health, it’s important to learn how to deal with your anger in a healthy way. A survey by the Mental Health Foundation (mentalhealth.org.uk) has found that more than one in 10 people have trouble controlling their anger. ‘Anger raises your risk of high blood pressure and heart disease,’ says clinical psychologist Dr Helen Nightingale. ‘It triggers the flight or fight response – your heart beats faster, blood pressure goes up and you produce more stress hormones.’ Anger can also lead to depression, anxiety, insomnia and a weakened immune system. ‘It’s…