Innholdsfortegnelse for January 2019 i Woman&Home Feel Good You

I cannot believe that 2018 is behind us. What a year it was – the coldest winter (it turned practically Arctic), and one of the hottest summers on record. Now, as we enjoy the start of a new year, many of us set resolutions. I always set myself some “fun” goals – book a trip, study something or other, invest in a new handbag that I “want” not “need” – and then a few lifestyle changes, like limiting dessert to three nights a week (pah!), increasing my intake of iron-rich foods, practising yoga at least once a week… Starting the year with a plan gives you that extra motivation, particularly through these colder months, when hibernating indoors is suddenly very appealing. Want to rejig your exercise this NY? Turn to…

1 KEEP TRACK How much are you actually drinking? Keep a record of your consumption using the unit tracker on drinkaware.co.uk, and compare your habits with the rest of the UK. 2 SMALLER SIZES You know how dieters are told to eat from a smaller plate? The same applies with drink – buy smaller glasses (125ml) for home and you’ll likely spread a 750ml bottle over a few days rather than pouring a third into a large 250ml glass. When out, order small again (or a single shot of spirit/half a pint of beer), and challenge yourself to make it last. 3 PACE AND SPACE It’s the mantra if you’re cutting back – drink slowly and intersperse alcoholic drinks with a glass of water. 4 RULES THAT SUIT YOU Examine when…

DO THINK ABOUT THE HALFLIFE OF CAFFEINE We all know cutting down will help with sleep issues, but very few of us think about the half-life of the coffee or tea we have. The half-life of caffeine is five hours, which means if you have a drink at 5pm, you’ll still have half that amount in your blood by 10pm. DON’T COMMUTE ON AN EMPTY STOMACH Heading to work without breakfast means your body ends up running on “adrenaline energy”, which is one of the main causes of shallow “muddy” sleep. Eat breakfast every day and within 30 minutes of rising. DO BOOST YOUR VITAMIN B6 Adequate levels of vitamin B6 (wholegrain cereals, sweet potatoes and chicken), and tryptophan (eggs, fish, nuts and seeds) can help increase levels of sleep-inducing…

A cup of the strong stuff gets many of us through the morning – if not the day – but we continue to be bombarded with contradicting research and opinions on coffee, and caffeine in general. For example, while scientists from the National Institute of Health in the US found that six cups of coffee a day could help us live longer, expert reports published in the journal Sleep found that just two cups of coffee a day can leave you struggling to sleep for years – which results in both mental and physical health problems. So, what’s the truth? Author and nutritionist Rob Hobson helps us get to the bottom of the big coffee confusion. KNOW THE BASICS While it’s something most of us put into our bodies on…

✢ If nothing but carbs will do, opt for wholegrain varieties, as they have a lower GI. Oatcakes are a good snack option. ✢ Don’t let habits form. Eating little and often rather than always reaching for something at 4pm will help avoid this. Vary your snack choices (and we don’t mean a different cream cake every day!) – a piece of fruit or a handful of nuts. ✢ Distract yourself – walk away from the crisps/chocolate cupboard and go for a walk, phone a friend, listen to music. ✢ Cut back on booze – it stimulates the parts of our brain that provoke hunger, and decreases your inhibitions so you’re less likely to care about eating the wrong things. ✢ Rest and relax – it’s common to turn to…

We’re often led to believe that eating carbs in the evening is a diet “sin” – that a post 6pm bowl of pasta will undoubtedly make us gain weight, fast. We’ve also all heard about the weight loss benefits of a no-carb diet. But let’s face it, a life with no carbs can leave us feeling weak and deprived, with crazy sugar cravings. Thankfully there’s an easier way to lower your carb intake, without experiencing the withdrawal side effects. The “carb backloading” approach – where you only eat carbs in the evening, ideally after a workout – is a new way to make a lower-carb diet work for you. The theory is that cutting back on carbs during the day forces your body to use fat for fuel. When you…

A meal made just for YOU There’s no one-size-fits-all when it comes to nutrition, so it’s time to get personal. And that means examining your blood… You read that right – it’s based on blood biomarkers. Thriva is a personalised health company that offers at-home blood tests, the results of which are shared with London-based restaurant Vita Mojo. A bespoke meal suggestion is then created for you. Aisling Moran, Thriva’s nutritional scientist, says that if your blood test results show that your folate levels are low, for example, you’ll be recommended foods like leafy greens, lentils and eggs. “Giving people access to this data helps them to take control of their health and tailor their meals to their needs.” Head to thriva.co for an at-home test, from £24. What good…

Experts reveal their golden rules of skincare for a youthful complexion without the need for needles… 1 CLEANSE EFFECTIVELY “I’m a firm believer in using a muslin cloth when cleansing – the texture of the cloth will help to properly lift and remove unwanted impurities,” says SKINCARE EXPERT AND FACIALIST RHIAN TRUMAN. “Always properly cleanse in the evening, removing all traces of make-up as well as pollution that has accumulated, before applying night oils or creams,” she advises. 2 STOP MOISTURISING “By using a moisturiser, our skin’s surface sends a signal down to its water reservoirs telling it that there is plenty of moisture and to halt production,” says FACIALIST KATE KERR. “This makes the skin sluggish and lacking in moisture, so we reach for more moisturiser, thus exacerbating the problem.…

Whether you’re already an avid exerciser, or have vowed this year to incorporate more workouts into your week, DW Fitness First has teamed up with Feel Good You to offer you a FREE three-day gym pass. Work out in the freestyle training areas, trial a spin or group exercise class, use the full range of cardio and strength equipment, or simply relax in the sauna and steam room. If you’re new to gym workouts, don’t worry, the DW Fitness First team are on hand to give you their expertise, advice and support, whether you’re embarking on a new fitness regime or want to inject energy into your existing one. So, grab your three-day pass now and enjoy! READY TO WORK OUT? All you have to do is… visit dwfitnessfirst.com/feelgoodyou3day and…

It’s easy to make a beeline for the prettiest pair, or opt for the ones on special offer. But this could be ruining your feet, especially if you’re a runner. When it comes to trainers, it should be substance over style, every day. Matthew Fitzpatrick, podiatrist for the College of Podiatry, shares his advice on finding the perfect pair… ✢ PAY ATTENTION TO WARNING SIGNS “Always be aware of how your feet, ankles and lower legs feel during and after running in your trainers,” advises Fitzpatrick. “If you experience aches or pains that are disproportionate to the intensity or distance of the running you are doing, your trainers might not be right for you.” ✢ TIME TO LET GO “Don’t hang on to running shoes if you use them regularly,”…

Use as an exfoliator or as a mask by mixing with water, yogurt, honey or any facial oil Ideal for workout kit, walks and day-to-day stuff Also available as a two-seater. Sit back and relax… A grippy surface means no sliding, plus it’s made from material that resists tearing and scratching NIGHT IN? These treats are an absolute essential. You might struggle to share them though……

1 Take a brisk walk Even if it’s just part of the way to work. It will clear your mind, ready for the day ahead. Ideally, go via some green space, such as a park or stretch of woodland – Scottish researchers found walking in nature helped people feel calm fast. 2 Have a laugh with friends “When we laugh our bodies produce feel-good hormones, known as endorphins,” says psychotherapist Rebecca McCann from clickfortherapy.com. “The more time we spend calm and happy, the more of these feel-good hormones are secreted into our system and the more this positive feeling becomes our norm. This helps us to deal with stressful or difficult situations and prevent a build-up of stress in our system.” 3 Be realistic “A common cause of stress is…

Like food and water, sleep is key for survival – if we stopped sleeping we wouldn’t last much longer than if we stopped drinking water. A good night’s kip perks up our immune system – essential at this time of year – regulates hormones that control appetite, and boosts our mood. It also “cleans” out our brains. “During sleep, the space between brain cells expands 60% more than when we’re awake,” explains Dr Sara Gottfried. “This allows the cerebral spinal fluid to flush out built-up toxins.” Health risks Margaret Thatcher may have famously run the country on only four hours a night, but this limited sleep “badge of honour” is a worrying trend. According to Dr Gottfried, under-sleeping is a health time bomb, and could potentially become the next “sugar”…

7am This is the best time to exercise if you want a better night’s sleep. A study carried out by Appalachian State University found it reduces night-time blood pressure by 10% – which can impact shut-eye – and encourages longer and more restorative sleep cycles. 18C This is the ideal bedroom temperature, studies have found. A gentle drop in your body’s core temperature triggers “hit the hay” mode. 4-7-8 Nod off in no time with Dr Andrew Weil’s simple breathing technique, which helps to achieve a relaxed and clear state of mind almost immediately. Exhale through your mouth, then inhale through your nose for the count of four, hold your breath for seven and exhale through your mouth for eight. Repeat three times. 46 The number of extra minutes of…

And breathe… Chloe Cunningham, health expert, nutritionist and co-founder of Health is Wealth Group, on how breathing can help boost body and mind… Sleep To fall asleep the body needs an increase in oxygen to the brain and a drop in heart rate. An effective breathing technique will facilitate both these things. Chloe recommends Dr Weil’s four-seven-eight approach – breathing in through the nose for four seconds, holding the breath for a count of seven and breathing out of the mouth with a “whooshing” sound for eight seconds. Energy All your cells require oxygen to energise the entire body. Breathe in through your nose, all the way into your belly, feeling your chest, diaphragm and belly expand. Digestion When you’re calm and relaxed, deeper breathing will increase blood flow and…

✢ Follow the menu overleaf – you can start on any day you choose, swap days around if there’s a meal you really fancy, or repeat days if there’s something you particularly enjoy! Head to www.slimmingworld.co.uk for more ideas. Or, join your local Slimming World group or sign up to Slimming World Online. ✢ Foods printed in bold italic are “Free Food”, which you can enjoy freely to satisfy your appetite without needing to weigh, measure or count at all. Base meals around Free Food, like lean meat, plain tofu, Quorn and seitan, fish, pasta, rice, potatoes, eggs, fat-free dairy, fruit, vegetables and more. If you feel hungry between meals, snack on these foods. For the very best weight loss, reach for fresh fruit and vegetables first. ✢ As well…

Pea Guacamole Toasts Forget avocado on toast. Peas may be understated but they’re making a big comeback… Serves 2 200g frozen peas1 small red onion, peeled and finely chopped1 tomato, deseeded and choppedSmall handful of coriander leaves, finely choppedJuice of 1 unwaxed limeGenerous pinch of sea salt flakes2 slices of thick white toast 1 Defrost and simmer the peas in a saucepan of hot water for 2-3 minutes, then drain and tip the peas into a mixing bowl. 2 Use a potato masher to crush the peas until semi-smooth, then stir in the onion, tomato, and coriander. 3 Stir in the lime juice and mix until combined. Season with sea salt. 4 Load generously onto hot toast. 33.5% of the population are cutting down on or cutting out meat, according…

1 SWEAT You need to exercise five days a week. Your session must be completed before dinner and should consist of at least 30 minutes of running, fast walking or a fat-burning exercise class. 2 EAT Choose any combination of carb backloading meals from our list of recipes every day. 3 SNACK You needn’t deprive yourself. Have one lower-carb bite during the day, followed by one higher-carb treat at night. On non-exercise days, you can have your higher-carb snack any time you wish.…

If you’re partial to a nightly glass of red, you may want to give the Rioja a rest this evening. Don’t panic just yet though, there are still benefits to the odd glass of vino… ✢ FIRSTLY, RED WINE CAN BE GOOD FOR YOU The Australian Wine Research Institute found that red wine can have positive effects on cardiovascular health, and can reduce the risk of heart disease by up to 30% if drank in moderation. ✢ BUT YOU SHOULD NEVER HAVE TOO MUCH… Researchers from Washington University School of Medicine found that a daily drink can increase the risk of premature death by 20% – regardless of your age. ✢ IT’S ALL ABOUT DRINKING IN MODERATION The researchers concluded that previously touted benefits of red wine (preventing blood clots,…

FOR OVERALL TONING LYMPHATIC DRAINAGE Don’t ignore your lymphatic system – a network of tissues and organs – as it’s important in ensuring our immune system operates well, helping us avoid illness. In fact, a compromised lymphatic system can also lead to poor skin tone, excess weight, cellulite, headaches and fatigue. Opting for lymphatic drainage helps stimulate the lymphatic system, reducing excess water in the limbs. THE COST Body Ballancer at Courthouse Clinics, London, £90 for 45mins. Head to courthouseclinics.com FOR WRINKLES AND SCARRING DERMAPEN The process of microneedling involves tiny needles (think prickly sensation, as opposed to pain), being rolled or stamped onto the skin, creating controlled “micro-injuries”, which trigger the skin to heal and repair from the inside out. This helps treat a range of skin concerns, such…

✢ BALAYAGE Colouring sections in the surface of your hair, but maintaining your original colour near your roots. Your hair colourist paints highlights through freehand so the effect is very natural. BEST FOR Darker hair shades who don’t want to commit to a big change. ✢ BABYLIGHTS A technique that takes lighter colour through the front sections of your hair. The sections are very fine and mimic the delicate sun-kissed highlights you got in your hairline as a child. Highlights framing your face will help to brighten and lift your skin. BEST FOR Shorter hair lengths and first-time highlighters. ✢ FLUID HAIR PAINTING This also involves painting your hair freehand, but with this technique, your head leans back against a table and your hair fans out, so your stylist can…

MAKE-UP ARTIST TO THE STARS KENNETH SOH says, “When I get a client who hasn’t had enough sleep, I always start by doing a 10-minute face massage using face oils or serums. This helps drain the puffiness away from the eyes and face.” CELEBRITY MAKE-UP ARTIST FRANCESCA ABRAHAMOVITCH is a pro at blurring away dark circles. “For concealing the under-eye area, you should choose a concealer that is one shade lighter than your natural skin tone to lift and brighten.” According to BEAUTY EDITOR ANNIE VISCHER, faking that eight hours’ sleep glow is as easy as pie. “Dab a little face oil onto the tops of your cheekbones, the centre of your forehead and chin, and the tip of your nose, either on a bare face or over make-up. Radiance…

Goodbye to under-eye circles “When tackling the undereye area, you should apply a concealer in an upside-down triangle shape that is one shade lighter to lift and brighten,” says Collection make-up artist Francesca Neill. SORT YOUR SCALP Maintaining a healthy pH balance on your head is important to reduce dandruff and other scalp issues. “We should all have a natural scalp pH of 5.5, which is slightly acidic so micro-organisms cannot thrive,” says dermatologist Dr Anita Sturnham. Try Sebamed Everyday Shampoo, £5.39. Clean your screen Our phones are covered with bacteria that can easily transfer onto skin. Use a wipe once a week to kill off any lurking bacteria and help prevent outbreaks. Go for retinol Retinol can treat a whole range of skin concerns. “It stimulates production of new…

Fuelling your body by eating right will also help your runs. But what’s best and when? “Everyone is different when it comes to eating prior to a run,” says Kelly, who opts for porridge with almond butter and honey, or nuts and seeds, for sustained energy. “But generally, wait between 30-90 minutes between eating and running.” If it’s a large meal, wait two to three hours. And post-run? “If I’m at home, after training I will make breakfast muffins with egg white only for more protein, all cooked in a little coconut oil.” If you like to head straight out first thing, try a small snack with quick-releasing energy, such as a piece of fruit. Can’t stomach anything in the morning? Then make sure your evening meal has a hearty…

DW FITNESS FIRST SHRED Combines compound lifting with a HIIT-based class to drive calorie burn, performance, strength and conditioning. Beware of the “finisher” – it’s always a challenge! DW FITNESS FIRST SPARR High-intensity boxing combining traditional training with fitness exercises, playing on all of the body’s strengths and disciplines – speed, power, agility, reaction and rounds. It’s a full-body session. DW FITNESS FIRST H2O HIIT A water-based class worth making a splash for, using pool dumb-bells, boxing gloves, kickboards and noodles. This class is also great for anyone with injuries – water acts as a support to the body.…

Widespread, consistent pain is something that no one wants to experience, but for fibromyalgia sufferers, it’s a sad reality. Also called fibromyalgia syndrome (FMS), this is a long-term medical illness, affecting up to around two million people in the UK*, and seven times as many women as men. Although experts still don’t completely understand the auto-immune condition, it’s becoming increasingly high profile thanks to sufferers in the public eye, including Kirsty Young (right), singer Lady Gaga and actress Lena Dunham, who have all spoken out about how frustrating it is to get a diagnosis, to treat and, indeed, to ever recover from. “I live with a little understood, often invisible, medical condition that means my life is a bit of a roller coaster. I never know from one week to…

Follow a Mediterranean diet A study showed that this may cut the risk of stroke by 22% in women over 40. As Professor Ailsa Welch explains, “A diet rich in fish, fruits, nuts, veg and beans may reduce stroke risk.” Give your eyes some exercise Spend a lot of time looking at your screen? Take regular breaks away from digital devices and use the 20/20/20 rule: look at something 20ft away, for 20 seconds, every 20 minutes of screen time to reduce eye strain. Set a reminder on your computer or set a timer on your phone to stick to it. INCREASE YOUR ZINC “It’s essential for the healthy growth and function of the cells in charge of our immune defences. If you have a low immune system, or suffer…

…SCHEDULE REGULAR “ME TIME” IN MY DIARY Use it to do something for you – reading a book or relaxing with a face mask in the bath. …TREAT MY BODY WITH KINDNESS Healthy food, fun treats, long walks, lie-ins and sweaty workouts. Whatever makes you feel good. …STOP SAYING UNKIND THINGS TO MYSELF Notice when you’re being self-critical. And repeat: “I am good enough. I am beautiful. I am worthy of love.” …PASS ON THE KINDNESS Spread the positive with random acts of kindness to strangers. Post a card to friends and family to say, “I love you and am grateful you are in my life.”…

GUT-FRIENDLY, GREAT-TASTING! Did you know that 49% of Brits regularly experience stomach pains, bloating and flatulence*? Help is here in the form of Genius’s Good For The Gut range. It’s glutenfree, milk-free and contains chicory root inulin to help normal gut function. From £1.75, Sainsbury’s and Ocado. How smart is your pillow? Ditch your bog-standard ordinary pillow – it’s time for an upgrade. The Soundsaleep pillow comes with a Bluetooth speaker, which connects to an app to analyse your sleep. It also manages your snoring and comes with an alarm. Plus, you can listen to music or audio books to help you drift off. £50, soundasleeppillow.co.uk 1/5 Brits are “too busy” to see a doctor or dentist. The study, by Pharmacy2U, also found 17% of us don’t have time to…

BRAIN Too much cortisol is toxic for the brain, resulting in anxiety disorders, depression and dementia. Insomnia is also caused by high cortisol levels. HAIR Stress can be a psychological catalyst for the compulsion to pull your hair out, and also releases hormones that can lead to hair loss and make nails brittle. NECK/SHOULDERS Tense muscles, particularly in the neck and shoulders, leading to headaches and other pains. This affects the average person twice a month, says AXA PPP Healthcare. HEART The release of adrenaline raises your heart rate and blood pressure. Internal organs such as the liver, brain and heart go into overdrive. Those affected by high blood pressure caused by stress are 50% more likely to suffer from heart problems. LUNGS Breathing becomes shallow, blood is diverted away…

In 2015, two things happened. After three decades of knocking back Sauvignon Blanc with abandon, I quit drinking in the March. Eight months later, I was diagnosed with breast cancer. I found it very easy to talk about the cancer. Yet I told no one that I’d quit drinking. I was far too ashamed. I was scared of being judged, of being labelled an “alcoholic”. I was worried that people would assume I’d been a terrible mother, pouring vodka on my cornflakes and neglecting my three children. You give up smoking and everyone treats you like a hero; quit drinking and you become a pariah. You’re probably imagining I stopped drinking because of a dramatic event – that I’d woken up in a stranger’s bed, or been found in a…

BOOST METABOLISM Feel lean with the small but mighty guarana seed – perfect pre-workout. TRY Teapigs Trim Metabolism Tea, £3.99 for 15 bags SOOTHE A SORE THROAT Marshmallow root brings relief by lubricating a prickly throat. TRY Dr Stuart’s Throat Relief, £2.79 for 15 bags GET THE GLOW Green tea is gold for supporting skin – sip away premature ageing with every cup. TRY Clipper Organic Fairtrade Pure Green Tea, £1.99 for 20 bags IMPROVE FOCUS The high level of antioxidants in blueberries boosts blood flow to the brain. TRY Twinings Blackcurrant & Blueberry Tea, £1.69 for 20 bags STAY CALM Reach for a cup of camomile, lavender or lemon balm tea on frantic days, to hit reset on your senses. TRY Cupsmith Calm Days Tea, £4.25 for 15 bags BEAT…

If you can’t make a Slimming World group or there isn’t one nearby, or if you’d prefer to lose weight with web-based support, then Slimming World Online could be the perfect way for you to slim. Slimming World Online has all the tools you need to lose weight successfully and stay on track, including inspirational recipes, a vibrant community, planning tools and motivating success stories from other members. To take up this exclusive offer for Feel Good You readers, visit www.slimmingworld.co.uk/feelgoodyou before midnight on Friday 22 February 2019 and enter the voucher code FEELGOOD2019 to save £15/€25. Full terms and conditions can be viewed at www.slimmingworld.co.uk/feelgoodyou Slimming World is celebrating 50 years of helping people to achieve their weight-loss dreams. To find your nearest group or sign up online, visit www.slimmingworld.co.uk…

Waitrose Vegan Vegetable & Lentil Cottage Pie, £2.80 Mushroom and lentil ragu topped with swede, carrot and potato. Co-op Cauliflower Cheese Grills, £1.09 for two Perfect midweek dinner. Serve with couscous, salad and coleslaw. Upton’s Naturals Thai Curry Jackfruit, £3, Sainsbury’s Jackfruit, a vegan meat replacement, has a similar consistency to pork. Heck Super Green Sausages 6 pack, £3, Asda These are a good source of protein and fibre. Gosh! Mushroom Burgers, £2.50, Morrisons One burger contains one of your five-a-day. Pukka Veggie Leek & Potato Pie, £1.75, Morrisons Comforting, warm and oh-so creamy. You’ll forget there’s no meat.…

Sleep doesn’t just recharge energy levels, your skin also renews itself overnight. As internationally recognised sleep specialist Professor Gaby Badre explains, “Night is a time of intense regeneration, when you experience the highest levels of DNA repair, cell production and blood flow to the skin. So yes, beauty sleep is a real thing.” Night is when your skin loses the most moisture and its barrier is at its weakest – but this also means that with the right products you can nourish and smooth skin as you sleep… DRIFT OFF The quality of your sleep is as important as the amount you get, luckily there are a host of beauty buys designed to help lull you to sleep. The pillow spray This Works Sleep Plus Pillow Spray, £26, is a…

She’s a double Olympic champion – in 800m and 1500m track runs, and has won over a dozen major medals so, if anyone knows about running, it’s Dame Kelly Holmes. But the 48-year-old retired athlete accepts that whether you’re new to general exercise, or running specifically, getting started is the hardest bit. She recommends creating a routine that works for you, but how do you build new habits if you don’t know where to begin? Getting started “Before you start anything new you have to want to actually start!,” explains Kelly. “Depending on how busy I am, there is always a moment where training can fall down the priority list – we are all guilty of that, but the key is making time in your diary that cannot be missed.”…

THE BRAS 3 of the best JACKETS OUR FAVOURITE TOPS Tried & tested LEGGINGS HOT TRAINERS THE EXTRAS…

Pick a competitive pal A study by Kansas State University revealed you’ll boost your workout time and intensity by 200% if you exercise with a workout buddy. Reduce injury “A workout buddy can check form and technique, helping you get the best results out of every exercise,” says celebrity trainer Chris Richardson (zerogravitypilates.com). Mix it up With a pal, you can share ideas and boost variety. “You and your buddy can help create new routines and workouts that will keep your mind and body stimulated,” says Chris.…

Annie Slator, 52, has been suffering with fibromyalgia for 12 years and was officially diagnosed five years ago. She is a horticulturist and lives in Lincolnshire. She has been married to her second husband for 22 years, and has four kids aged 29 to 23, and seven grandchildren. “It was a huge relief to finally have a name for what I was experiencing” I think my fibromyalgia began as emotional trauma – my mum died when I was 19 and my father passed away three years later. I had a nervous breakdown and my first marriage imploded. Then I suffered a debilitating physical trauma – it was many years later, I was 40 at the time, I fell and landed on my side awkwardly. I herniated two discs in my…

Pick up the phone “Instead of connecting on social media, use the time to call a friend for a chat – nothing beats real engagement,” says Priory psychotherapist Steve Clarke. Create a mindful home A simple but effective way to create a relaxing environment? Decorate your home in calming greys and blues, and earthy tones such as sage and taupe. “Keep the colours consistent room-to-room to achieve a calm flow,” says Rebecca Snowdon, interior style advisor at Furniture Choice. BEAT BRAIN FOG WITH ROSEMARY Research shows that studying in a room with rosemary essential oil diffused into the air can aid performance on memory tests. Try Tisserand Aromatherapy Find Focus Roller Ball, £5.95, on pulse points to help with concentration. Got a problem? Sleep on it Not just an old…