Innholdsfortegnelse for May 2020 i Woman&Home Feel Good You

Craving a laugh, want to destress or need a soothing voice to send you to sleep? There’s a podcast to suit every need. All our choices are free to download and available for IOS and Android. MORNING HOW TO FAIL WITH ELIZABETH DAY iTunes, Spotify Best for: Positivity Celebrating the things that haven’t gone right, every week, a new interviewee explores what they’ve learned from their failures. Guests have included Marian Keyes and Phoebe Waller-Bridge. TED TALKS DAILY Apple Podcasts, Spotify Best for: Knowledge Get your mindset right first thing by listening to these in-depth discussions. Recent topics have included ‘How menopause affects the brain’ and ‘Why you should bring your whole self to work today’. PODRUNNER Google, Apple Podcasts Best for: Working out With 60 minutes of non-stop, fixed-tempo…

When the going gets tough, head outside for the mind and body benefits says horticultural therapist Deb Hoskin*. ✢THE POWER OF NATURE Ecotherapy – or green care as it’s also called, is the therapeutic benefit gained from engaging with the outdoors. ‘There’s evidence that nature-based activities can heal and enhance wellbeing,’ says Deb. ‘When there is emotional pain or disconnection, the garden is a space to simply “be”. Get closer to nature and you’ll find that nature changes you for the better.’ ✢FITNESS BENEFITS Gardening also provides a workout – with digging, mowing and weeding burning as many calories as a fitness class. ‘The exercise and fresh air supports the whole body and releases feel-good chemicals and hormones,’ says Deb. 4 WAYS TO GET GARDEN GOODNESS 1 Start a project…

Peek inside the cupboard, freezer and fridge doors of nutrition experts and what do you expect to see? Six experts have laid their kitchens bare so we can check out their essentials. FOR FITNESS Lee Chambers, nutritionist Cupboard: Dark chocolate ‘Choose 80% dark chocolate to beat chocolate cravings. It contains antioxidants like flavanols, which can decrease inflammation, aiding recovery.’ Freezer: Jackfruit ‘Great in everything from curry to chilli, it’s high in potassium which helps keep blood pressure steady, vitamin C to boost immunity, and magnesium, which supports recovery and improves sleep.’ Fridge: Pistachio butter ‘High in protein, this has a balanced amount of unsaturated fats, and is beneficial for our gut microbiome. It’s high in lutein, too, for concentration and learning, so we can perform at our best.’ FOR WELLBEING…

Feeling a little fraught over those ever-increasing silver strands? In a constant battle with your roots? You’re not alone. Grey hair is a big beauty concern for women in the UK, and it seems we feel at a loss about how to deal with it. Thankfully, the conversation has changed from past times, and we’re now far more likely to share root-covering tactics than to suffer in silence. Sometimes, though, you need a little more help. So, whether you’re deliberating over going fully grey or want advice on blending white hairs away, we bring you the ultimate guide to celebrating your silver hair. ‘Go for it – we did!’ Thinking of embracing your grey? These women took the plunge and never looked back… GROUP LIFESTYLE DIRECTOR AT WOMAN & HOME…

Oil sourced from the argan nut has been a skin staple among Moroccan women for centuries. Here, beauty therapist Joanna Macrae explains the health and beauty benefits of this natural plant oil. ✢ NATURALLY NOURISHING The secret of argan oil lies in its magical moisturising properties. ‘Argan oil is packed with essential fatty acids, antioxidants and vitamin E, says Joanna. ‘These work wonders on dry skin, can reduce fine lines, stretch marks and scars, and may ease the symptoms of conditions such as psoriasis and eczema.’ ✢ SKIN MEDICINE Declining oestrogen levels can mean dry, flaky skin is much more common as we get older, but moisturising with argan oil has been proven to help. ‘There are studies to show that as a body oil it’s particularly effective for increasing skin…

According to the British Heart Foundation, a healthy lifestyle can reduce your risk of coronary heart disease, obesity and diabetes, and reduce high blood pressure and cholesterol levels. According to nutritionist Dr Laure Hyvernat (thenaturalconsultation.com), our diet is ‘the best medication to protect our bodies.’ FLAXSEED Full of omega-3, fibre and protein to protect your heart. Try Waitrose Milled Golden Flaxseed with Cranberry, Blueberry and Lingonberry, £3. AVOCADO ‘Avocado has amazing nutrients for heart health,’ says Dr Hyvernat. ‘These include omega-3 fatty acids and vitamin E, an antioxidant that helps maintain a healthy blood pressure.’ BERRIES These contain flavonoids and anthocyanins from plants, which naturally lower blood pressure. NUTS ‘A very rich source of heart-friendly nutrients like healthy fat and vegetal protein, vitamin E, magnesium and potassium,’ reveals Dr Hyvernat.…

Do you ever feel as if you could do more with your life – change jobs, go for a promotion, retrain for a new career, get fit, lose weight, ditch bad habits, explore your spiritual side or improve your relationships – but, in reality, you’re not quite sure where to begin? Consulting a life coach could help point you in the right direction. ‘Finding the right life coach can really help you to move forward,’ says health, wellbeing and business coach Mandy Baker. ‘Life coaching is all about encouraging you to take action. There are different types of life coach, depending on what area of your life you want to look at (health and wellbeing, work, relationships, spirituality). It’s about helping you to get into the right mindset to achieve…

Feel like you’re stuck in a relationship rut? However long you’ve been together, intimacy is key to relationship health. ‘So many couples are too comfortable with the idea of removing intimacy from their lives,’ says sex and relationship expert Jessica Leoni, from illicitencounters.com. ‘They stop kissing each other goodbye, never say “I love you”, and sit at opposite ends of the sofa when watching TV. They are just existing with each other rather than really being together, sharing each other’s joy and pain.’ But, don’t worry, getting back on track doesn’t just mean having more sex – good news for the 30%* of Brits who say they don’t have time for that. ‘Sex and intimacy are two very different things which are often confused,’ says sex and relationship expert Annabelle…

Sanctuary in the city at Akasha Holistic Spa at Hotel Café Royal, London. By Feel Good You Editor, Lucy Gornall Within the hustle and bustle of London lies a true sanctuary of calm. The Akasha Spa offers a 60ft long-lap pool, sauna, jacuzzi and Hammam; a Turkish bath. This is on top of the indulgent spa treatments, which take place across nine luxury treatment rooms. London’s first Watsu pool (said to increase muscle relaxation, boost digestion and increase your range of motion) offers hydro-treatments and guided mediation. I opted for the Traditional Indian Treatment (Relax and Balance Ayurveda), which uses warm oil and long, flowing massage movements to promote deep relaxation. It’s followed by a head massage and the pouring of warm oil on the ‘third eye’ (your intuition FYI).…

BIN SINS The average person in the UK throws away their own body weight in rubbish every seven weeks. None of us like to think of ourselves as wasteful. But take a look at the food we throw away, our ‘healthy’ supermarket shop that’s shrouded in shrink-wrap, plus the multiple car journeys we make, and it’s safe to say we could probably all do better. Zero-waste living is now a global movement, and reducing what we use and dispose of is one of the most positive things we can do to halt damage to the planet. ‘Our waste ends up in our landfills, spoiling our precious environment, leaching toxic compounds into our air and soil, wasting the resources used to create the discarded goods, and costing us billions each year…

Do you struggle with your weight, have problems sleeping, lack energy and feel low or anxious a lot of the time? If so, you may be out of sync with your body’s natural rhythms. ‘It doesn’t matter how much you exercise or how well you eat; if you want to stay healthy, the timing of when you do things is crucial too,’ says Dr Satchin Panda, Professor at Salk Institute, San Diego, and author of The Circadian Code (£15.99, Penguin Random House). ‘Almost every bodily function is governed by 24-hour biological cycles called circadian rhythms. These rise and fall throughout the day and help us to anticipate and prepare for daily activities – when to eat, when to sleep, when to wake.’ ‘Circadian rhythms are controlled by circadian clocks, which are present…

THE PREP A spritz-and-go instant formula won’t require any groundwork but, for a long-lasting glow, taking time to prepare the skin will reward you with an even, natural-looking tan. If you’re tanning for a big event, celebrity tanning artist Amanda Harrington advises you to take hair removal into consideration, too. ‘Remove any unwanted hair 24 hours prior. Waxing and shaving actually helps with exfoliation, and 24 hours allows enough time for the pores to close.’ If you still have last week’s tan left on your skin, you need to shift it before starting afresh. Use an oil-based scrub on dry skin – the oil breaks down the pigment, making it easy to whisk away with a damp flannel or mitt. Focus on naturally dry areas like your elbows, knees and…

When we think of walking as exercise, it’s usually more of a leisurely stroll or aiming for those coveted 10,000 steps a day. But walking is so much more than going from A to B, and when you do it properly, incorporating different paces, speeds and even elements such as lunges and squats, it can be a way to exercise that you hadn’t thought of and helps the pounds fall away. Walking is free, easy and good for our health. What’s more, May is National Walking Month, organised by the British Heart Foundation (bhf.org.uk), so there’s no excuse not to get out for a ramble. Just 30 minutes of exercise, including walking, five times a week reduces the risk of cardiovascular disease, cancer and type 2 diabetes, and could help…

As you age, adding weight training to your exercise plan will boost bone and muscle strength, improve posture and increase metabolism. And there’s no need for a gym – here’s how to work out in the comfort of your own home. ✢ READY, STEADY, TRAIN CBD brand Medterra offers these tips: establish set times to get into the rhythm of working with weights (three to four times a week for 30 minutes should do it, alongside cardio activities such as running), play motivating music, sip water frequently to prevent dehydration, and avoid injuries by stretching before and after exercise. You can also relieve post-workout pain with a cooling cream or a warm soak in Epsom salts. ✢ REACH OUT For guidance and support, download a home fitness app such as Shreddy…

There’s so much more to oral hygiene than having a sparkling smile. Keep on top of cleaning and flossing and there’s evidence to show it will positively impact your overall health and wellbeing. Despite this, it’s easy to get slapdash, and many of us still shirk the dentist’s chair, either through fear or forgetfulness. Research reveals that more than 26% of adults over 55 admit to not having a check-up for at least a year or more – which the NHS says can lead to more serious dental problems in later life. Want to improve your oral habits? Here’s the dentists’ advice on what to do… Get regular It’s recommended you have a dental check-up every six months to a year to prevent plaque build-up. Visit nhs.uk to find a…

May marks Action on Stroke month and with someone in the UK affected every five minutes, it’s vital we educate ourselves about strokes. A stroke ‘occurs when the blood supply to part of the brain is cut off, causing brain cells to die,’ says Dr Emer MacSweeney, consultant neuroradiologist**. ‘Functions controlled by that part of the brain, such as movement or speech, are lost as a result.’ TYPES OF STROKE There are two main types of stroke: ischaemic strokes (accounting for 85% of all cases), which is caused by blockages that stop the blood supply to parts of the brain; and haemorrhagic strokes, which occur when a blood vessel bursts within, or on the surface, of the brain. Haemorrhagic strokes are often more critical than ischaemic stokes, and within the…

Is it time you checked in with your pelvic floor? These all-important muscles around the bladder, vagina and back passage can weaken after childbirth, during the menopause when oestrogen levels fall or simply as we age – a survey* revealed that over two-thirds of women over 40 have experienced bladder weakness. Continence specialist Jane Simpson, author of The Pelvic Floor Bible (£9.99, Penguin Life) explains how Kegels can help. ✢FIND THE RIGHT MUSCLES ‘Sit up straight on the toilet with your knees apart. While passing urine, try to stop the flow by contracting your muscles up and inwards,’ explains Jane. ‘Squeeze, lift and hold for a moment, then let go. At the same time, imagine you are trying to stop passing wind. Pull the muscles around your anus, squeeze lift…

The fight for equality might have come a long way, but women are still likely to be less well off than men. The gender pay gap remains at an average of 8.9% for full-time workers*, and women are less likely to have invested enough into their pension fund**, with the average female pensioner currently bringing in £7K a year less than men. Esther Mukoro, finance coach and founder of personal finance blog for women, moneynuggets.co.uk, tells you how to take control and make sure you aren't missing out. Pick up a pension Men are still more likely to have an active private pension (56% compared to 51% of women***) and, because of the gender pay gap and natural career breaks, it’s likely to be bigger, too. ‘If you haven’t started…

Forget signing up to an expensive gym class – we already have the most effective (and free!) piece of equipment to boost our wellbeing – our lungs. The problem is we’re not always using them to their full potential. But by making simple adjustments to the way you inhale and exhale, you can profit from a host of health benefits. ‘By changing the way you breathe, you can improve your physical health, plus mental and emotional wellbeing,’ says breath coach Stuart Sandeman, founder of Breathpod (breathpod.me). ‘Learning to breathe properly will have a positive effect on the way you feel, think, act, operate and perform.’ Time for inner peace Controlling your breathing can cause the stress hormones adrenaline and cortisol to drop, which deactivates the stress cycle. ‘Breathwork helps release…

MINI MEDITATION Reset your mindset and let go of stress – fast – with a guided meditation. Headspace subscriptions start from £5.99 per month, headspace.com SWITCH OFF THE NEWS Binge-reading bad news can spike anxiety levels, according to studies. Too much negative media can also cause headaches, tummy troubles, muscle tension and may mess up your sleep patterns. ‘Limit your intake to a quick scan of the headlines, or spend just once a day catching up – and look out for positive news stories, too, because these will help lift your mood,’ says psychologist Dr Meg Arroll.* FILL UP YOUR WATER BOTTLE Staying hydrated supports your body’s ability to eliminate toxins and waste materials, which is vital for a strong immune system and a healthy body. Not drinking enough can…

Heard the hype on avoiding lectins? Nutritionist Jenna Hope gives us the low-down on this type of protein, which is found naturally in plant foods. ✢ ALL ABOUT LECTINS ‘Lectins are largely found in plant foods such as beans, pulses, chickpeas, peanuts and members of the nightshade vegetable family. That includes tomatoes, goji berries, potatoes, aubergine and peppers,’ explains Jenna. They’ve been found to bind to carbohydrate receptors in the body and are therefore not digested in the gut – and, because of this, they’ve become a dietary demon. ✢ ARE THEY BAD FOR THE BODY? Possibly in excess, although we shouldn’t be shunning plant foods as a result, says Jenna: ‘As lectins are not digested, they can, in some cases, stimulate gastrointestinal discomfort, such as flatulence and bloating. There’s also some…

‘RIDING HELPS WITH MY HORMONES’ Mita Mistry, 46, from Leamington Spa, finds cycling helps her control her perimenopausal symptoms I’ve loved cycling ever since I was young. When I was little, my neighbours gave me a bike. Taking it out during the school holidays helped me make friends and gave me a real sense of freedom. It wasn’t until I was in my 30s, after having my children, that I started cycling again. I wanted to lose some pregnancy weight and, as a new mum, I wanted me-time to boost my wellbeing. I’d started spinning and doing Body Pump at the gym, but realised I preferred outdoor exercise. I took up running, but I loved the distance I could go on a bike. It wasn’t long before I entered my…

Got a health question that makes you go ‘eek’ every time you contemplate posing it with your GP? You’re not alone. While as women we’re normally used to sharing what’s on our minds, numerous surveys show we clam up as soon as the topic turns to our bodies. As an example, one showed that just over 30% of women in the UK* would be uncomfortable talking about their vaginal health with a male healthcare professional, while another revealed that half of women hadn’t consulted their doctor about menopausal symptoms**. But the good news is that we’ve done some of the hard work for you by going directly to the experts – intimate health specialist Dr Shirin Lakhani and GP Dr Robert Berry – to get answers to your most burning…

STEP 1: BRUSH Mints and mouthwash make your mouth feel fresher, but the only effective way to reduce plaque build-up is with regular brushing say Spotlight Oral Care dentists Dr Lisa Creaven and Dr Vanessa Creaven. ‘We recommend brushing for three minutes at least twice a day, even if your teeth feel clean after one minute. And don’t forget that your toothbrush, or brush head needs to be replaced every three months to work properly.’ STEP 2: FLOSS Whether you prefer traditional floss, tape, or interdental brushes, cleaning regularly between the teeth is essential for removing plaque that forms in those hard-to-reach places. ‘If you forget to floss, you’re missing 40% of a tooth when cleaning it,’ says dental surgeon Dr Guy Barwell.** Glide the floss up and down against…

Positive affirmations have the power to transform your thinking. Here, mindfulness practitioner Sarah Rudell Beach* shows us how to make a mantra work for you. ✢ WORDS OF WISDOM Mantras are words and phrases that can focus your mind and reverse negative thought patterns. ‘You can silently repeat them in your head whenever you need them throughout the day, or say them out loud if you find it helpful,’ says Sarah. ‘Once you discover the mantras that most resonate with you, write them down on a post-it, or on your favourite stationery, and put them where you will see them regularly such as on a mirror or your fridge.’ ✢ SAY IT WITH EASE When choosing an affirmation it should feel comfortable and appropriate for the internal thoughts that you…

TENBY, WALES Sand stretching for miles, blue sea and skies…you could be forgiven for thinking this is a spot in the Mediterranean. But look closer – this is Tenby on the south-west coast of Wales. The small harbour town sits on a hilltop above the Pembrokeshire coastline, where waves foam along the beach and you can stroll along the sands. Alternatively, take a boat trip from the harbour to get really close to the water, and bounce across the waves, the spray hitting your face. FIND OUT MORE: tenbyvisitorguide.co.uk KERALA, SOUTHERN INDIA Houseboats in Kerala meander slowly past rice fields and, as they’re skippered, you can just relax as you listen to the rush of the water by the bow and wait for sunset. Best avoided in monsoon season (June-August),…