Innholdsfortegnelse for Autumn 2016 i Woman&Home Feel Good You

The season of mists and mellow fruitfulness is upon us, and I love it! that crispness in the air heralds for me a feeling of real excitement. Am I alone in loving this season? If you’re not so enamoured, then our new collection of feel-good ideas is sure to give you a boost. For a start, we’ve a sleep special, and I’m certain I’m not alone in not getting enough shut-eye – it’s a health must! Also on the menu: tricks to get more energy and feel happier, especially when it’s a bit gloomy on the weather front, exercises that target troublespots and a brilliant two-week plan to beat the sugar habit that I know I certainly need to try. Hope you enjoy all our features – and I do…

11.15pm is the average time we go to bed STRETCH AND BREATHE BEFORE BEDTIME Yoga can help you rebalance your mind and body. kate walker, triyoga tutor and founder of katewalkeryoga.com, has these simple moves… 1 THE SUPINE TWIST To encourage digestion and create ease in the spine. Lie on your back; hug knees into your chest. Reach arms out to the side and drop knees over to the right for a twist. Rest feet and knees on the floor. Hold for 30 seconds; change sides. 2 LEGS-UP-THE-WALL POSE This pose is good for your heart and circulation. Sit with your outer hip against a wall; swing the legs up the wall and lie down on your back. Snuggle the sitting bones into the wall as far as your hamstrings…

As we head into the darker months, we’re reiterating the Department of Health’s advice to take a vitamin D supplement. Pharmacist Shabir Daya has the skinny: We now know that vitamin D has a role well beyond that of being concerned with calcium absorption and bone growth. Vitamin D receptors have been found in over 50 sites within the body, which means that the body’s requirements are greater than we thought. We should be taking between 2,000iu and 4,000iu per day. A balanced diet can at the maximum supply us with 10 per cent and for the majority, our diets only give us 5 per cent. I’d recommend taking DLux 3,000 Vitamin D Oral Spray, £7.95, during winter and change to DLux 1,000 Vitamin D Oral Spray, £6.95, in summer,…

Never squeeze a stye: it’ll only spread infection. Instead: wet a clean washcloth with warm (not hot) water. Wring the cloth then place it over your eye for 5-10 minutes. You can do this three to four times a day. The warmth helps dissolve the pus and allows the stye to drain naturally. Honey can soothe ulcers as it helps retain moisture and accelerates the healing process. It also has antioxidant and antimicrobial properties. Simply dip a cotton swab in honey and dab it on the affected area. If you’re suffering from sinus problems, your home could be too warm: better to wear an extra jumper instead of cranking up the thermostat. If you suffer from tension headaches, wake up and smell the… peppermint. headaches are often due to poor…

The one daily ritual you must give a go I stroked a beauty colleague’s forearm – she’s ten years older than me, yet her skin was easily ten years younger. “Dry body brushing,” she said. “Heard it before,” you say, but do you do it? If, like me, you mainly concentrate buffing below the waist… let’s raise our game! Try Champneys Luxury Body Brush, £10. HOW TO “No 1, and most important, it must be done daily and incorporated into your morning routine,” says Jo Parker, spa director at Champneys. “Start at the ankle and work up the body towards the heart, using firmer strokes on dry, stronger skin areas; lighter in more delicate, and go clockwise on your tummy as you look down. I always have a glass of…

For smoother, shinier hair, don’t pick up your dryer again until you’ve read our advice! PREP HAIR WELL “Start by adding a lightweight, non-sticky foam to towel-blotted hair. Don’t rough dry with a towel as this agitates the hair cuticle, making it more difficult to smooth hair,” says stylist James Galvin. For luxurious body and a glossy finish, try Shu Uemura Art of Hair Ample Angora Volumizing Light Foam, £16.80. And for unruly frizz, spray Kérastase Discipline Fluidissime Anti-Frizz Spray, £20.50, on the mid lengths. ROUGH-DRY HAIR by blasting hot air down the hair shaft. Use a large paddle brush to keep smoothing. FINISH with a round, boar-bristle brush for a sleek look. Add polish and flatten flyaway ends with a lightweight cream such as new L’Oréal Elvive Colour Protect…

Use a concealer the same shade as your skin, not lighter or you’ll look like you’ve had a self-tan and been wearing goggles. Tip your chin down and stare straight into the mirror. This will expose dark areas. Apply with a pointed brush and blend using your ring finger. Gone overboard on your blusher? Don’t wash it all off and start again: avoid that clown look by applying a bit of foundation over the top instead. Massage your face every day to help keep collagen plumped and hydrated – and remove cleanser in lines, not circles, as this helps to drain toxins. A petal shade is the perfect dayto-night lip colour – try coral, orange or fuchsia. Apply one coat for day, then in the evening apply two more layers.…

Q WHAT’S GOOD FOR BONE-BUILDING? My mum had osteoporosis and I really want to make sure my daughters and I are doing everything we can to reduce our risk of following suit – what can you advise? Osteoporosis – when your bones lose their density or strength and become more prone to fracture – does tend to run in families, but there’s a lot you can do to reduce your risk. Make sure your daughters (if they are under 30) achieve the very best bone density now. It peaks when you’re about 30 so the higher your density when you’re younger, the less likely you are to run into problems. Weight-bearing exercise like walking, jogging or dancing is great for building bone density. The main nutrients for maintaining bone density…

ARE YOU REALLY EATING HEALTHILY? You think you’re making good choices, but could these “healthy” foods, in fact, be stopping you from shedding those extra pounds? Sushi “The amount of protein and vegetables you get is often tiny compared with the white rice. It would be healthier to have a fist-sized portion of protein with half a plate of vegetables and an espresso cup-sized portion of brown rice,” says Shona Wilkinson, nutritionist at superfooduk.com. Tofu burgers “Soya products such as tofu burgers are often touted as being healthier than meat, but soya contains small amounts of plant oestrogens. These may be helpful for post-menopausal women, who have less natural oestrogen, but other women often do not need it. Eat soya products only once or twice a week,” says nutritionist Cassandra…

I WAS ALWAYS ACTIVE GROWING UP, but I can’t pretend I was particularly sporty. I remember having to play dodgeball in PE and I’d sit there thinking, “Why are we doing this?” All the boys would throw the ball at the girls to get them out, then have their own game by themselves – I hated it. My mum tried sending me to ballet classes too – but, sadly, they never really paid off. I LIKED SWIMMING BECAUSE IT WAS FUN. From as early as I can remember, we’d go to the local pool as a family every weekend and I felt a wonderful sense of freedom there. I’m the youngest, but it was something we could all do. I went on to join a club when I was eight…

About your BACK The back is a complex structure that consists of: 24 small bones (vertebrae), that support the weight of your upper body and form a protective canal for the spinal cord Shock-absorbing intervertebral discs that cushion the bones and let the spine bend Ligaments that hold the vertebrae and discs together Tendons to connect muscles to vertebrae A spinal cord, which carries nerve signals from the brain to the rest of the body Nerves and muscles The lumbar region is the lower part of the back and is made up of five vertebrae. This region supports the entire weight of your upper body, which is why most cases of back pain develop in the lower back Back pain affects most of us at some time and is the…

Over one third of women experience hair loss after menopause* As so many of us will know, during and after menopause, hair can become thinner and fall out prematurely. In fact, more than a third of women in the UK over 40 suffer from early signs of thinning hair, receding hairline or already have a hair loss problem*. Dr. Wolff-Research has discovered properties of caffeine that help reduce this type of hair loss – and developed a Phyto-Caffeine Complex that protects the hair roots. WHY IS HAIR AFFECTED? Up until menopause, a woman’s hair roots are protected by a high share of female hormones (estrogens). After menopause, this share will decrease and the impact of male hormones will increase. Hair may grow thinner or fall out prematurely so that the…

Sleep is vital to health – see our special on page 14.“Most people who visit me have tried devices promising to stop snoring – to no avail,” says Marianne Davey, Director of the British Snoring & Sleep Apnoea Association. Weight, alcohol and smoking are the top reasons for snoring in women. In men, a collar size in excess of 42cm will guarantee a snorer and is a risk factor for sleep apnoea [where the throat muscles relax sufficiently to cause an airway blockage]. Alcohol promotes apnoea as it acts like a sedative and reduces respiratory drive during sleep. Smoking causes the nose and throat lining to swell restricting breathing. If you can’t breathe through your nose at night, try Nozovent to dilate the nasal respiratory tracts (£13.99 for two, britishsnoring.co.uk)…

DID YOU KNOW? An estimated 14 million people in the UK have problems controlling their bladder. Continence specialist Hartmann Direct has launched a new credit-sized card that is printed with: “I need to use a toilet urgently, thank you for your assistance and understanding”, with “Please help, I can’t wait” on the other side. Free from hartmanndirect.co.uk MANAGING PROBLEMS AT HOME Over the past five years, there have been over 285 million GP consultations and more than ten billion A&E visits for self-treatable conditions. Self-care costs the consumer up to £3.50 on average, but the cost incurred to the NHS is approximately £112 for A&E treatments and £43 for a consultation with a GP lasting 11.7 minutes. When medication is prescribed, the NHS also bears the added cost of the…

Q HE’S DATING SOMEONE ELSE – SHOULD I CONFRONT HIM? I’m having a trial separation from my husband but I know his passwords so the other night I looked at his emails – and discovered that he’s dating a woman we both know. I’m devastated and want to confront him – but without telling him I invaded his privacy. You need to ask yourself whether the “trial” separation was a suspension of your marriage, giving him some degree of licence. Heart and head often disagree about infidelity, but it’s difficult to be half separated in practice. If you want to get back together, it would be foolish to say you’ve broken into his computer. Far better to deal with the issue of possible adultery during a joint counselling session where…

By holding on to keepsakes, we hold on to the past, stopping us from moving forward more than we think. Making room in a cupboard frees up our minds too, which can do wonders for our happiness. Remember: giving items away is never as painful as we imagine. Make a special “soothing” playlist if you know you’re going to need to wind down after a hard day. Research suggests that your brain waves will sync up with slow rhythms, putting you in a meditative state. Love them or hate them, emerging research indicates that when we see specific emojis, our mood changes. Think back to a time when you received a smiley emoji… It’s easy to use stress as an excuse to skip exercise. But working out actually helps balance…

MY BEAUTY REGIME… I used to suffer from acne, so I went to a dermatologist and she gave me this brilliant retinol cream by Obaji. I put a little bit of that on every morning and I also swear by a cleanser called Cetaphil – you can get it on the high street. MY MAKE-UP… If I have time for nothing else, I won’t leave the house without using my Laura Mercier eyebrow compact and putting on a bit of mascara. I’ve got annoying little stubby eyelashes, but I’ve just discovered Benefit’s Roller Lash mascara, which is brilliant. When I’ve got more time, I’ll use a Mac base, which gives me a glow, and a blusher. I think a little bit of black eyeliner perks everyone up a bit too!…

Q WHAT’S MAKING MY EARS SO ITCHY? Dry, itchy skin just inside my ears is driving me crazy. each morning i “de-scale” the build-up with my little fingernail. why is this and what’s safe to use to get relief? Stop scraping – you’ll give yourself a sore ear! This is a common problem – try this mini recovery plan from pharmacist Shabir daya. 1 SEE YOUR GP “Itching is associated with inflammation, often because of an infection. get this checked out and, if it’s not due to infection, cleanse your liver to eliminate the toxins causing this reaction,” says Shabir. 2 LIVER CLEANSE Shabir suggests reframing your diet and taking a supplement. Up your fibre “High fibre helps to reduce fats that the liver would otherwise have to handle.” Try…

FGY TIP No debate, ginger tea is a real cold killer. grate a chunk of ginger into a teapot, add a pinch of cinnamon; pour on boiling water, steep for 5 minutes, then strain into a mug. add a squirt of lemon juice and a spoonful of honey. aaaah! 1 IF IT STARTS WITH A SCRATCHY THROAT… ELDERBERRY TODDY “Perfect when you’re under the weather,” says herbalist Tipper Lewis. “With antioxidant power to help your immune system fight off the bad guys.” TAKE 1tsp olive leaf; 1tsp fresh ginger, grated; 1 cinnamon quill; 2tsp elderberry syrup; 15-20 drops echinacea tincture; juice ½ lemon; 300ml water. MAKE Add all ingredients except the syrup and lemon into a pan. Simmer for 15 minutes then allow to cool a little. Add the syrup…

EYE DEFINE when you need a bit more drama in your eyes… THE REVERSE SMOKY EYE The sexy new way to wear a smoky eye is upside down, or “reversed”, with the dark, smoky layer placed under the lower lashes instead of above, matched with a light shadow on the eyelids. “Smoke worn under the eyes is quite sultry, while on the top is very old-school glamour,” says Maybelline Make-up Director Sharon Dowsett. GET THE LOOK RIGHT There’s a whole generation of fast-drying, creaseless eyeshadow crayons, which are densely pigmented yet super smudgy for the first 30 seconds while you blend, then set for hours. Much loved is Lancôme Ombre Hypnôse Stylo, £20, in eight shades, including the versatile 04 Brun Captivant, a minky grey. Or try the fabulously blendable…

FGY TIP If you’re addicted to gels, don’t make back-to-back appointments; give your nails some time off inbetween and try to limit to special occasion moments. 1 DON’T MESS WITH YOUR CUTICLES Nail pro Deborah Lippmann: “Don’t cut your cuticles is my mantra. And don’t let a salon cut them either (it risks infection as some salons are not as hygienic as you might hope). The cuticle is the rim of skin that ends what is the largest organ of the body. It’s meant to be there! Only ever push them back – gently.” Her Cuticle Lab kit, £35, contains all you need, including a cream to gently dissolve dead cuticle skin, plus a great metal hoof that has been specially curved to gently care for those cuticles. 2 TREAT…

Q WHAT Will HElP MY SKin? i have very dry skin, which is getting worse with age. i now have eczema for the first time in my entire life, but i also have open pores. Most face creams that i have tried in the past don’t seem to absorb at all, even though they are aimed at dry skin. Can you recommend a range that might help me? Starting from the inside out, your skin needs a healthy supply of “good” fats in your diet to help nourish it. These are called essential fatty acids, the most important one of all being omega-3. Make sure you supplement your diet with walnuts, lots of dark green vegetables and extra oily fish, including salmon, trout, fresh tuna (not canned) and mackerel. And…

Gluten-free diet delivery plan Special deal for w&h readers: save £25 See results in 28 days JANE PLAN is a 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 your tummy is often one of your biggest body bugbears, so we asked Jane Michell, the founder of Jane Plan, to devise a special w&h Flatter Tummy Box especially for you, at a great money-off price. HOW TO SIGN UP AND SAVE £25 Go to janeplan.com, click on the w&h Flatter Tummy Box option on the home page and select your plan. Then choose the duration of your plan (minimum one month); the longer you subscribe, the cheaper the deal!…

The Free From Fairy Plain Flour is a world first – free from gluten and rice, and it’s wholegrain. £4.99 for 750g, honesteats.co.uk Kellogg’s Granola, a mix of oats, barley and rye, gives 25% of RDA of 6 B vitamins and iron. £2.99, 450g. Try Five Whole Grain Muesli too 100% Natural organic raw chocolate brownies are gluten-, dairy- and refined sugar-free. 4 flavours, £2.49, good health stores Sacla’ White Sauce for Lasagne is dairy, wheat and gluten free; suitable for vegans. £2.50 for 350g, Waitrose, Ocado and Morrisons RHYTHM 108 Ooh-la-la Tea Biscuits are made with gluten-free wholegrain oats; organic and dairy free. 2 flavours, £1.30, health stores Only By Nature frozen yoghurts are made with Stevia so no added sugar, and less than 3% fat! 5 flavours, from…

Our digestion shuts down when we’re stressed, so anything you eat sits in the stomach and may cause problems. When you feel the urge to stress-eat, taking time out and a few deep breaths will switch your nervous system into an optimal mode for digestion. Fun up your food, and eating healthy becomes more interesting. Play with herbs, spices, a sprinkling of lemon zest and a spritz of lime juice and you won’t get bored. Black coffee in the morning might wake you up, but add milk, and you’ve got insurance against osteoporosis from the vitamin D and calcium too. Focus on how you feel after eating to help foster healthy new habits and tastes. The more healthy food you eat, the better you’ll feel after a meal; the more…

Q HOW CAN I BEAT MIDDLE-AGED MIDDLE? Since I turned 40 I’ve noticed I have started to carry a little more weight around my middle, yet I am not eating any more – why is this happening and how can I lose it? This can be down to the fact that after the age of 35 our body starts to slow down the amount of calories we burn, which is simply because the older we get, our muscle mass starts to decrease – and as muscle burns fat, this is the cause of weight gain. When this starts to happen we can then find that we start gaining a few pounds, which often can head straight to the tummy and hip area. But this ageing process is actually very easy…

Alzheimer’s Society is calling on w&h readers to tackle the biggest health issue of our time and walk for a world without dementia. How? By joining the w&h team and taking part in a Memory Walk during September and October to raise vital funds – see where we’ll be walking at womanandhome.com/memorywalk Whether you’re walking in memory of a loved one, to celebrate someone you know affected by dementia or just because you want to help, everyone, regardless of age or ability, is invited to sign up to a Memory Walk. This year, Memory Walk aims to raise £6.4 million and bring together more than 100,000 walkers to unite in the fight against dementia. Every person, every pound and every step counts. WHY THIS IS SO IMPORTANT FOR US ALL…

1 BACK4GOOD® Endorsed by the charity Backcare (backcare.org.uk), this eight-week programme, the brainchild of Body Control Pilates guru Lynne Robinson, is individually tailored. You’ll learn how to keep your pelvis in neutral alignment to reduce muscle strain plus Pilates moves such as roll downs (chin on chest and roll down vertebra by vertebra) and more to mobilise and strengthen the muscles in your back and abdomen, and improve posture. Visit back4good.eu to find a practitioner. From £10-20 a session. 2 YOGA FOR HEALTHY LOWER BACKS. With 300 teachers across the UK, this 12-week yoga-based course devised by Iyengar yoga teacher Alison Trewhela helps strengthen muscles and improve range of movement. You’ll learn yoga positions (asanas) and sequences such as Salute to the Sun, and breathing techniques (pranayama) to focus your…

Q SHOULD I BE WARY OF HRT? I had an early menopause, at 44, and have been taking HRT for a few years now. It’s been wonderful, but I’ve read that it can increase the risk of ovarian cancer. Should I stop taking it? This research was an analysis of 52 studies, which revealed that for 1,000 women using HRT for five years from the age of 50, there will be one additional ovarian cancer diagnosis – which is actually a very small increase in risk. But even if the risk is the same for younger women, it’s important to weigh up all the pros and cons. For many, HRT stops hot flushes, maintains your libido and helps to prevent osteoporosis too. Other factors to bear in mind when making…

CINNAMON: BRAIN BOOSTER According to recent research published in the Journal of Neuroimmune Pharmacology, not only is cinnamon a delicious addition to your breakfast but it can also help you to learn: it can reverse biochemical, cellular and anatomical changes by stimulating the hippocampus, a small part of the brain that generates, organises and stores memory. Also, nutritionist Dr Marilyn Glenville says: “A few studies suggest that adding cinnamon to food might help to control the blood sugar better, by lowering post-meal blood-sugar spikes.” 81% of us suffer from foot pain at some point in the year, with more than half suffering at least once a month and 14 per cent daily, according to research by Deep Freeze. Its Pain Relief Cold Gel soothes foot, muscle and joint pains, sprains…

Do you feel you’re not getting enough sleep? you’re not alone. The amount of sleep we need varies on age as well as the individual, something the national Sleep Foundation discovered after spending two years developing a set of guidelines on the amount of sleep required. Those aged 26-64 need between seven and nine hours sleep a night; while those aged 65-plus need seven to eight hours. But, according to The Sleep Council, another organisation devoted to raising awareness of the health benefits of a good night’s sleep, the average Brit gets just six hours and 29 minutes sleep a night. moreover, the number of us not getting enough has risen dramatically over the past five years. Stress and worry are cited as the most common reasons. yet many of…

DEBUNKING MENOPAUSE MYTHS There are so many old wives’ tales surrounding the menopause; we asked a Vogel’s expert, eileen Durward to give us the lowdown: MYTH You’re going to put on weight It’s true that hormonal changes can affect your metabolism, but lifestyle changes also occur during our forties and fifties; we’re not as active as before and the stress of change can lead to overeating. Cutting down carbs, adding wholegrains and increasing protein will really help. MYTH If you have your periods earlier you’re going to have an early menopause It depends on how many eggs you’re born with. If you’re born with fewer eggs, you’ll have an earlier menopause. MYTH The first symptom is a hot flush Not true. 75% of women will get flushes but the other…

Arriving back from a tenday fast at the Buchinger Wilhelmi health clinic in Überlingen, Germany, where my time spent avoiding food was preoccupied by an unlimited volume of water, herbal tea and a thin vegetable broth; I arrived back to a barrage of compliments on my 51-yearold skin! Forget the 7.5kg mislaid in my quest, forget the bright eyes and deeply buoyant persona. The only thing friends and colleagues focused their attention on was my – I won’t deny – fresh, bright, unlined, clear and vibrant-looking skin. Having seriously drunk enough pure fluids to keep me afloat for a year, I wasn’t even needing concealer. So now it’s “no more coffee, not a drop of alcohol, just water, water, water all the way”’. Filtered, I may add. “A hydrated skin…

How would you describe your relationship with your hair? Don’t worry, we’re not about to suggest some new-age “get in touch with your roots” ritual. But considering hair grows around an inch every two months, even the ends of a bob will have been with you for five years. If you’ve coloured it, curled it or had a hot holiday in that time, you’ve probably Taylor-Burtoned from “love it!” to “what went wrong?” and back a few times. “Damage is the biggest issue for women,” says Géraldine Fack, L’Oréal Professionnel haircare labs director. “We cause it to happen, so then we feel guilty.” Lucky for us it’s easier than ever to make things right again. The latest technology nurtures and repairs in minutes, so your hair will be feeling the…

JUST FIVE MORE MINUTES… The mornings are darker, the bed feels that bit warmer and swiping “alarm off” over snooze is a struggle, but there’s no shame in surrender! Treat yourself to some extra zzzs with these no-wash morning hair hacks Prepare your hair Your shower cap is your best friend now so make it a nice one – no frizzinducing hotel freebies. This pink, frilly and silly Soap & Glory Shower Cap, £6.25, will keep out steam and make you smile. Sporadic evening washes mean more time, and cause, for grease-lifting masks like L’Oréal Elvive Extraordinary Clay Pre-Shampoo Masque, £3.99. Product wise, less is more but Kérastase L’incroyable Blowdry, £19.50, kills bedhead frizz and remoulds when heated so you can dry style for four days on the trot. Style…

As we head into autumn, ditch the salads and eat more leafy veg like kale, broccoli and spinach. They’re ideal for weight management as they’re typically low in calories. They’re useful in reducing the risk of cancer and heart disease since they’re low in fat, high in fibre and rich in folic acid, vitamin C, potassium and magnesium, as well as containing phytochemicals, such as lutein and beta-carotene. One study showed that having one daily serving of green leafy vegetables lowered the risk of cardiovascular disease by one per cent. Green veggies contain a variety of powerful antioxidants that have cancer-protective properties. In a Swedish study, it was reported that eating three or more servings a week of green leafy vegetables significantly reduced the risk of stomach cancer, the fourth…

FLATTEN YOUR TUM! BEST GYM MOVES By far the most effective bit of gym equipment for toned abs is the Swiss ball. The Swiss ball crunch is tough but relatively easy to master, although technique is key. Sit on the ball and roll forwards slowly until your lower back is supported by the ball. Shoulders, hips and knees should all be aligned. With arms behind head, slowly curl your trunk off the ball, stopping when head and shoulders are at 45° to your body. Lower yourself back down until your shoulders are again in line with your knees. Try for 12 to 15 to start with. Stop if you feel pain in your neck or back at any time. The best bit of gym equipment for toned abs is the…

Like the rest of your body, your feet need exercise to stay in great shape. We love these super-easy moves from New York City podiatric surgeon Dr Jacqueline Sutera, courtesy of realsimple.com: TOE GRIP (strengthens the foot muscles to improve balance) Drop a sock on the floor and use your toes to grip and lift it off the floor. Hold for ten seconds, then release. Repeat five times with each foot. TOE EXTENSION (strengthens and supports the muscles, which, in turn, protects the bones of the feet) Wrap an elastic band around your toes. Expand your toes and hold for five seconds; release. Repeat five times on each foot. CALF RAISE (strengthens the feet and the calves, and improves balance) Hold on lightly to a counter or doorway. Balance on…

KEEP YOUR WORKOUT SAFE Recent research reveals that you are more likely to suffer an injury when running than in many other sports, including the likes of boxing, rugby and even riding. Here’s how to prevent injuries TRY PILATES Controlling your alignment and breathing helps with your core stability, essential for a good running technique. To find a teacher, visit bodycontrolpilates.com CHANGE WORN-OUT SHOES Running shoes should be replaced after about 500 miles. Don’t wear someone else’s footwear, as each person’s feet have different needs. SPOT FOOT PROBLEMS If you have persistent pain, a feeling of excess heat or any swelling, see your GP or a podiatrist. At home, try the Carnation PediRoller (£9.99, firstaidfast.co.uk); leave in the fridge overnight and roll each foot back and forth over it for…

MEET OUR EXPERTS Dr Ayesha Akbar, consultant gastroenterologist at St Mark’s Hospital, London, and spokesperson for the British Society of Gastroenterology. Dr Richard Russell, consultant respiratory physician in Lymington, Hampshire, and honorary medical adviser to the British Lung Foundation. GP Dr Harjeev Rai of Hessington Health in Hertfordshire, a cardiology specialist. HEARTBURN… Dr Akbar: “Need immediate relief? Take an over-the-counter antacid.” Cause Stomach acid, produced to help digestion, comes up through the valve at the bottom of the gullet, resulting in a burning sensation. Prevention Don’t eat too late at night; wait at least 90 minutes after eating before sleeping; and try over-the-counter antacids. Another tip is to try raising the top end of your bed using bricks so that gravity helps keep acid down while you sleep. If symptoms…

Accept that all change is scary! Ever heard “The certainty of misery is better than the misery of uncertainty?”. Deciding to change something feels scary because we fear the unknown. But when you accept that we actually have no idea what’s going to happen each day, you realise you cope with the unknown all the time. Remember learning to drive? At first, you didn’t even know where the brakes were. But soon you’re driving without even thinking about it. However challenging a piece of change seems, it will become familiar. Pick your goal Clarify your aims. Write down what specific things you want to change – lose a certain number of pounds? Make more time to see friends? Then structure a timeline – what are the landmarks along the way…

Already a fan? Then you’ll know the benefits. But if you haven’t done a jigsaw since you were a child, you may have forgotten the appeal. While research is ongoing into whether puzzling can improve memory and guard against dementia, here’s why it’s so mind-flexing: When you’re working out which piece goes where, you’re using both sides of your brain together. The analytical left side sees the pieces separately and sorts them logically. The creative right side sees the “big picture”, and works intuitively. Exercising both sides simultaneously creates “connections” between left and right, and between brain cells, and increases our ability to learn, comprehend and remember. Completing a puzzle, or even just placing one piece, encourages the production of dopamine, a brain chemical that increases learning and memory. FGY…

BEAT THE SUNDAY BLUES We’ve all been there and know that dreaded feeling… the Sunday-pre-Monday blues, when it can be all too easy to let stress creep back in when you should be making the most of your day. Natasha Moutran, co-founder of The Retreat Collection, has these top tips: Be present The pre-Monday blues are exactly that... pre! The emotions that come along with this are often solely associated with the future. So embrace your Sunday afternoon for what it is and practise being present rather than already looking ahead to your week. Keep busy Sunday afternoon is often a real wind-down time when the mind is free to overthink the week ahead. The solution is to keep occupied. I like doing some exercise and use this time to…