Innholdsfortegnelse for July 2020 i Woman&Home Feel Good You

Summer is here and, as I write this, we have been given the go-ahead for unlimited outdoor exercise. I think we are all realising that life as we know it has changed for the foreseeable, and it’s not always easy to accept. I, for one, have been relying on the (remote) support of friends and family more than ever. But some good has come from the lockdown, too. On page 120, we reveal how to carry the positives into ‘normal’ life–and our happiness feature on page 12 has lots of tips and simple lifestyle changes to transform your mood. Staying healthy during such a turbulent time has never been easier–or cheaper, for that matter. On page 108, we reveal an array of £1 health fixes, and on page 48 you’ll…

✢ VITAMIN B12 ‘B12 contributes to the normal function of the nervous and immune systems, so low levels can cause a whole host of symptoms that include low mood, irritability and fatigue,’ says medical nutritionist Dr Michelle Braude. ✢ MAGNESIUM ‘This supports hormone balance, calms the nervous system, relieves stress and encourages sleep,’ reveals nutritionist Cassandra Barns. ✢ OMEGA-3 ‘Omega-3 nutrients have been shown to be effective in relieving the symptoms of depression, as well as having a beneficial effect on anxiety and premenstrual syndrome,’ says Dr James Brown from the University of Aston. ✢ VITAMIN D ‘We’re all more prone to low levels of vitamin D due to being indoors more. A deficiency increases the likelihood of depression–it’s also essential for bone health and immunity,’ explains Healthspan head of…

Sleep is invaluable, yet we don’t always prioritise it. It’s well documented that modern life disrupts this vital function and, as a result, our physical and mental health suffers. Around 40% of the UK population has sleep issues*, and studies show that interrupted sleep is as damaging as no sleep, signifying that quality is as important as quantity. ‘Good sleep deserves attention,’ says The Sleep Council’s Jessica Alexander (sleepcouncil.org.uk). ‘Without it, our efforts to get fitter or feel better are undermined. Our looks, mood, concentration–the list goes on–are impaired.’ Sleep deprivation has many adverse effects, from moodiness to weight gain to chronic disease, and good sleep has many unexpected advantages. We hope you’ll be inspired to get the restorative slumber you deserve. 1 YOU’LL BE A SAFER DRIVER Get a…

We live in an era that reveres high-protein, low-carb diets and demonises starch, but is it really better to abandon starchy foods, which many of us love? While it’s true that consistently eating the wrong sort of starch can contribute to issues such as diabetes and weight gain, the right sort of starch is not only nutritious, but an excellent source of energy for both the body and brain. So, before ditching that baked potato or favourite sandwich, read on… WHAT ARE STARCHES? ‘They’re our main source of carbohydrates and include foods such as potatoes, bread, rice, pasta, cereals and oats,’ says Healthspan nutritionist Rob Hobson. ‘According to government dietary advice, these foods should make up about a third of what we eat.’ Starch can also be found in dairy…

SWAP Two chocolate digestive biscuits (166 cals) FOR Two 10g squares of good-quality 70% cocoa dark chocolate (124 cals) HEALTH BONUS Dark chocolate has half the sugar. SWAP 300g of sweet potato (1 potato, 261 cals) FOR 300g butternut squash (third of a squash, 129 cals) HEALTH BONUS The squash has less sugar than the sweet potato. SWAP 75g of cooked spaghetti (270 cals) FOR 125g of spiralised courgette spaghetti (25 cals) HEALTH BONUS The courgetti also counts as one of your five a day. SWAP Three standard lattes a week (medium, semi-skimmed milk) (429 cals) FOR Three skinny cappuccinos (medium, skimmed milk) (210 cals) HEALTH BONUS Skimmed milk has less saturated fat. SWAP A chicken salad sandwich (465 cals) FOR A can of Heinz Chicken & Vegetable Big Soup…

MICROGREENS Grow health-boosting superfoods such as kale, broccoli and spinach on your windowsill as ‘microgreens’. ‘As young shoots, these are more nutrient-dense than their fully grown counterparts,’ says nutritionist Caroline Sherlock of Eat Drink Live Well. ‘For example, broccoli microgreens are thought to have up to 100 times the potency of the anti-inflammatory and anti-cancer compound sulforaphane when compared with an equivalent broccoli head.’ HOW TO GROW: Pick up a kit from garden centres or online, place on a sunny windowsill and they’ll be ready within a couple of weeks. Not only can growing your own superfoods give you the amazing health benefits at a fraction of the cost in the supermarkets, but the act of gardening itself comes with additional benefits, from boosting immunity to reducing depression. No garden?…

Forget fiddly feline flicks and punchy red lips. This summer, the focus is on natural-looking make-up, starting with breathable, barely-there formulas that fit comfortably into your existing routine. Say hello to your five-minute face, achievable in just a few smudges and sweeps… Ace your base If you’re in search of a light veil of colour that looks like your skin but better, Benefit’s Hello Happy Air Stick Foundation, £28.50, is great for targeting blemishes and dark circles. Initial coverage is medium, but it’s easy to build. L’Oréal Skin Paradise Tinted Water-Cream, £10.99, sits between skincare and make-up, leaving skin glowing. Application is important here, and we strongly recommend using a brush. Apply too much and you run the risk of over-warming your skin, leading to smudges and smears once you…

LIGHTEN UP Home highlights are difficult to get right, so try a lightening spray instead. Apply John Frieda Sheer Blonde Go Blonder Controlled Lightening Spray, £6.99, in sections to give a subtle highlight effect to darker-blonde hair. MANE TREATMENT Treat your hair to a keratin treatment like Olaplex No3 Hair Perfector, £26, which can be a good, intermittent, deep-conditioning option if you can't get to a professional. It will nourish and bring back glossiness and shine. SPLIT ENDINGS Nothing will ‘fix’ split ends, apart from a cut, but you can disguise them with a bonding serum like Virtue The Perfect Ending Split End Serum, £19, until you can make see your hairdresser. ROOT OF THE PROBLEM If you haven't been able to get to a salon, your colour might be…

41% …of people are ashamed to show off bare feet in the warmer months*. If infected nails are behind your embarrassment, sort them fast with Is that screen harming your skin? Glued to your screen? Take a breather for your skin’s sake. Why? The blue light omitted from screens isn’t particularly great for our complexions. In fact, beauty expert Kimberly Sayer explains that blue light creates free radicals on the skin’s surface, ‘which cause oxidative stress, resulting in hyperpigmentation and a weakened skin barrier, along with damaging the fibres that keep your skin looking firm and smooth.’ Here’s how best to protect your skin. Take breaks from screens This is the most effective way to protect skin and eyes from blue light, but Kimberly advises that, if breaks aren’t possible,…

Toning your legs doesn’t mean you have to head off to the gym and spend hours sculpting those thighs. Just choose the right exercises and you can get perfect pins in as little as 10 minutes a day from the comfort of your home. This plan works on five moves, and the toning exercises are specially designed so they tighten every inch of your legs and give your bottom a lift as well! You’ll not only love the way your legs look, but you may also notice a few extra benefits from this workout. You may lose a few inches if you follow this routine five times a week for a few weeks because these moves increase the amount of calories your body is burning, melting off excess body fat.…

TIME FOR TEA? There’s never been a better time to pop the kettle on. Dr Tim Bond from the Tea Advisory Panel shares his top brews… ✢ BEAT BLOAT Known for aiding digestion, mint infusions can also help rebalance hormone levels. ✢ BOOST ENERGY Contains L-theanine, caffeine and epigallocatechin, which have an impact on brain function. ✢ FALL ASLEEP Its calming effect can initiate sleep. ✢ OVERCOME ANXIETY In a trial, anxiety was shown to reduce in those who drank matcha. ✢ PRE MENSTRUAL Long been used for the alleviation of period cramps. Keep your eyes sharp We don’t always prioritise our eye health, however, there are certain supplements (and foods) that can help boost our vision. Sonia Spilioti, biochemist-toxicologist, reveals which ones… ✢ OMEGA 3 FATTY ACIDS They possess…

NIPPLES ‘As many as 29 per cent of women can orgasm through nipple play alone,’ reveals Annabelle. ‘Each nipple has hundreds of nerve endings, making them super-sensitive to touch. When stimulated, they spark reactions throughout the genital sensory cortex. This is also the area of the brain that’s aroused by vaginal or clitoral stimulation.’ G-SPOT ‘This is an erogenous area of the vagina, located deep inside it, tucked up against the front of the cervix, which, when stimulated, may lead to strong sexual arousal, powerful orgasms and potential female ejaculation,’ says Annabelle. FEET ‘Pressure points in the bottom of the feet (soles) can increase blood flow and enhance feelings of arousal when touched,’ says Annabelle. COLLARBONE Annabelle reveals that this is a super-sensitive part of a woman’s body. ‘The skin…

Did you know? On average, we check our phones 150 times a day, with 53% of us waking up at least once a night to them.* Beat loneliness with a letter For many of us, letter writing is a lost art, perhaps only associated with sitting down after Christmas to write ‘thank you’ notes to family. But a recent study** shows that expressive writing and gratitude letters can in fact help strengthen social connections. WHAT HAPPENED TO LETTER WRITING? Before the study, those who took part believed that receiving letters might be awkward. In actual fact, letters improved wellbeing for the writer and the receiver. How? For some people, putting pen to paper and revealing your appreciation for someone, is a lot easier than face-to-face, so letter writing gives us…

WE’RE LOVING… Jabuticaba berries Move over avocado, see you later kefir–the latest must-try trend is the jabuticaba fruit. This dark-coloured Brazilian berry is only in season for a few weeks of the year, but it’s jam-packed with vitamins and minerals, plus flavonoids. This makes it great for protecting against diseases including diabetes, cancer, cardiovascular diseases and strokes, while boosting the immune system, hair and skin. Charity begins at home this summer… The impact of COVID-19 has meant many fundraising events have been paused–but that doesn’t mean you have to miss out completely. Race for Life has launched #RaceForLifeAtHome so you can still get active and help raise money, no matter what the isolation situation. Simply go to the Race for Life Facebook page and join one of the many virtual…

✢ Listen to The Sleep Council’s ‘nodcasts’, or download soothing sleep apps. ✢ Take a supplement such as Neubria Drift Sleep (£19.99/60, neubria.com). ✢ 1-3 cups of German chamomile tea a day could improve sleep quality, according to one study.** Visit teaadvisorypanel.com for more tea benefits. ✢ Cognitive Behavioural Therapy (CBT) can alter negative sleeping patterns, and it’s available on the NHS. ✢ Try Puressentiel Rest & Relax Air Spray (£16.99, uk.puressentiel.com) or manage insomniac-provoking anxiety with CBD oil (from £12.50, dragonflycbd.com). ✢ Avoid heavy meals, caffeine, alcohol and screen time before bed. Instead, have a bath, read, and keep light and noise levels low. ✢ Having a pre-bedtime snack of warm milk or a few almonds can settle the stomach and mind before sleeping. ✢ Bioglan Active Magnesium (£16.99/120,…

Dr Christine Langhoff, Clinical Psychologist and Director of Circle Psychology Partners in south London (circlepsychologypartners.co.uk), explains why we sometimes feel guilty just taking it easy… ‘It can come from many places, including our upbringing, schooling, religion, the media and cultural expectations,’ says Dr Langhoff. ‘Our lives have become increasingly busy with both real and perceived pressures that, for many, have led to perfectionism. ‘Whilst striving for high standards is not a bad thing, overly focusing on them increases stress levels and the pressure on ourselves.’ Christine’s tips: ✢ Remember that relaxing is an important part of staying physically and mentally healthy. ✢ What we find relaxing is subjective–what works for you may not for another. Bear this in mind if you tend to compare yourself to others. ✢ Be kind…

✢ MATTRESS Open-cell technology in the latest memory foam mattresses can help hot sleepers. The REM-Fit 400 Hybrid Mattress, (double, £649, rem-fit.co.uk) reduces overheating and wicks away moisture from the body. ✢ DUVET Slumberdown’s Cool Summer Nights 4.5 tog duvet (double, £16.99, Amazon) is light and lofty and can be machine-washed. For natural-fill duvets that effectively regulate body temperature, check out thewoolroom.com. Pillow (medium, £15, marksandspencer.com) is filled with ‘Dacron’ eco-filling fibre that’s designed to regulate body temperature. ✢ BED LINEN Look for sheets, duvet covers and pillowcases made from cotton percale–it’s a lightweight but tight, breathable weave that gives bedding a crisp, fresh feel. Take a look at Dusk’s Chelsea Collection (from £27 for a pair of pillowcases, dusk.com).…

Losing or maintaining your weight doesn’t need to be a struggle, and it certainly doesn’t mean you have to eat boring, tasteless meals. These exclusive WW recipes are filled with flavour and include a dessert to satisfy a sweet tooth. WW has introduced myWW with the SmartPoints system now personalised for your age, height, weight and sex, so alongside each recipe we’ve listed the points each meal provides, based on its calories and nutritional content. You’ll notice there are three different-coloured points. To find out which plan suits you better–blue, green or purple–go to weightwatchers.co.uk. Meanwhile, cook up and enjoy! Crispy sesame tofu with kimchi Serves 1 Takes 15 mins Spicy kimchi, toasty sesame and salty miso bring bold flavour to this speedy veggie dish. WW POINTS per serving 100g…

A shocking 90 per cent of us aren’t getting our daily 30g of this essential nutrient*. And, though we don’t always prioritise it in our diets, fibre–a plantbased carbohydrate–plays an incredibly important role in maintaining a healthy digestive system. It also helps maintain good cholesterol levels and research even shows that eating a high-fibre diet could cut the risk of bowel cancer. Time to up your intake? Read on. FIBRE: WHAT’S WHAT? There are two types of dietary fibre: ✢ INSOLUBLE FIBRE: Doesn’t dissolve in water; helps food move through our gastrointestinal tract, making stools softer and easier to pass. Can help relieve bowel-related health issues. Brown rice, wholewheat bread and the edible skins of fruits contain insoluble fibre. ✢ SOLUBLE FIBRE: Absorbs water and turns gel-like in the colon;…

How lockdown changed our diets… Research by Flora found that 32 million Brits improved their eating habits during this year’s lockdown… 30% said they were eating more fruit and veg 1 in 10 cooked their first-ever meal for their household 12% are using more plant-based alternatives. Meat-free Monday, anyone? Are you eating mindfully? It’s become something of a buzz phrase but ‘mindful eating’ really could help you live a healthier life and stay slim! ‘The intention of intuitive or mindful eating is self-awareness,’ explains Amy Wells, lead dietitian and head of wellness at CircleDNA, who adds that weight loss may be a by-product. How? Eating mindfully increases awareness of eating more nourishing foods and avoiding over-eating. ‘In fact, mindfulness in how you eat has been linked to a reduced risk…

HALF ROLL UP Sit on sit bones, knees bent, feet on floor and hip-width apart. Stretch arms out in front of you, hands touching. Inhale, lift spine, then exhale and round the spine, as you roll back. Inhale, then exhale to bring you back to start. SAW Set up as ‘spine stretch forward’, but this time extend arms out to side. Inhale as you draw abs in and up, lifting tall through spine. Exhale slowly as you twist waist to left with hips remaining square and grounded. Inhale as you draw body back to centre. Repeat on other side. LOWER LIFT Place hands by sides (or in diamond position underneath tailbone if you have back sensitivity). Lift legs to 90 degrees (if too tight, open the legs slightly apart with…

Suffering with minor health problems that don’t warrant a trip to the GP? There are plenty of ways to treat day-to-day niggles without leaving your home. Whether you have a serious case of PMS, aching joints or a distracting toothache, you can stop it in its tracks with our expert-approved guide. A STITCH ✢ THE CAUSE This sharp pain in the abdomen while exercising often occurs when we haven’t warmed up properly or have eaten too close to exercising. ‘A stitch while running is caused by internal organs moving downwards as your foot hits the ground at the same time as the diaphragm moves upwards as you breathe out,’ says Nick Dunn, personal trainer and triathlon coach. ✢ FIX IT Stop running, breathe normally and rub the area until it…

1 BEST FOR: QUICK CHANGES Take a test at home, find out what you’re deficient in, then book into a nearby clinic when you can for an IV drip containing all the nutrients you need. 2 BEST FOR: FULL HEAD-TO-TOE ANALYSIS This kit combines an ancestry service with a full health test which could reveal if you are a carrier for certain inherited conditions, such as cystic fibrosis (CF). 3 BEST FOR: WEIGHT LOSS A great starter buy which looks at how you store fat. 4 BEST FOR: EVERYDAY HEALTH NIGGLES Find out how caffeine levels affect you, how well you sleep and even how good your skin condition is.…

During the last few months our lives have become dramatically more restricted. We can’t socialise with friends, go on holiday, shop for clothes, or go to the gym, restaurants, bars or the cinema. The situation is clearly not ideal. But rather than dwelling on the downside, what if we were to tap into the potential benefits? ‘One of the positive aspects of the current situation is that it’s given many people the space to slow down and simplify their lives,’ says occupational psychologist Kate Keenan. ‘It’s a chance to make some valuable changes and to evaluate what’s really important. So when we do emerge from this crisis you can continue with this shift into your normal life. Research shows that leading a simple life is beneficial for mental wellbeing and…

PROSTATE Annabelle reveals that this walnut-sized gland sits at the root of the penis and is often described as the male G-spot. ‘Stimulating it can cause powerful orgasms.’ A prostate massager may be more efficient at finding it than a finger. PERINEUM ‘This is a highly sensitive area of skin between the scrotum and the anus, which responds well to gentle pressure,’ explains Annabelle. ‘With your index and middle fingers, apply pressure, lifting up and slightly digging your fingers in. Continue to apply pressure as you get closer to the anus.’ HANDS AND FINGERTIPS ‘The palms and fingertips are among the body parts most sensitive to touch,’ says Annabelle. ‘Place your hand under their hand with your palm facing up and tickle their palm with your index finger.’ FRENULUM ‘This…

My exercise routine… I do aqua aerobics. Thrashing around in water is a good de-stresser. I do it on holiday when we go to the Lake District. It’s usually blowing a gale, and it’s always raining, but I go to the outdoor pool’s aqua every Monday night. My diet… Veers from uber-healthy one week to feral street dog the next. Moderation has never been my middle name–Clare is my middle name. I’m supposed to have given up chocolate, but I just had a cup cake with chocolate chips in because I figured that it doesn’t really count. My beauty regime… I’m getting a bit over-friendly with the fake tan bottle. There’s something lovely about looking in the mirror and seeing my pasty face with a bit of a tan, even…

While everyone’s day will be slightly different, creating set times for things can be a good starting structure. ‘There’s plenty of evidence to suggest that doing certain things at certain times of the day can be better for us,’ says health behaviour change specialist Dr Heather McKee. ‘Adding time-based cues can help you to reach your health goals. Times act as a trigger to take action, and with daily repetition you’re more likely to create long-lasting change.’ Here’s how to make the most of those time cues… □ 6AM: WAKE UP Scientists at Bristol University found that women who woke early had a lower risk of developing breast cancer, and other research suggests that you’re less likely to suffer from depression. □ 7AM: BREAKFAST Eating within 60 minutes of waking…

Nothing lightens your mood like a fresh-smelling home, especially when you’re having to spend more time indoors and less time out and about… BEST FOR… mountain air Inspired by the Hebridean landscape, this is a blend of mandarin, rose geranium and patchouli. BEST FOR… holiday throwbacks We love the Restorative scent, which contains sweet orange along with lavender and palmarosa to comfort and calm. BEST FOR… crisp mornings Sage, sweet citrus and sun-bleached driftwood imitate the scent of an early morning walk. BEST FOR… peace of mind A traditional, naturally-made floral aroma that brings a calming and peaceful aura to any room. BEST FOR… big spaces Ultra-fine mists reach up to 30sq m, so scents permeate entire rooms. Various settings release mists for different lengths of time. BEST FOR… woodland…

Did you know? London and the West Midlands get the most shut-eye at 6.78 hours per weeknight, while the north-east gets just 6.42 hours*. A pocket-sprung mattress, cotton-blend sheets and feather-and-down bedding provide the best sleep conditions. Boost your mood with pet therapy We are a nation of dog lovers, so it’s no surprise that recent research** claims that petting your dog for just 15 minutes can have amazing mental health benefits, such as combating depression, anxiety and PTSD. Chartered psychologist Dr Lynda Shaw (drlyndashaw.com) says, ‘Pets–and especially dogs–provide companionship when we most need it and can ease loneliness.’ How so? Pets provide a huge source of entertainment, plus they could be a listening ear or provide a cuddle. ‘Having a dog will mean company and will most likely help…

THE SMART WATCH Waterproof with HR monitoring, GPS, helpful coaching workout advice and a long battery life WALKING SANDALS The lightweight option for summer walks.…

BRILLIANT BRAS SPORTY TOPS LUXE LEGGINGS YOGA MATS…

1 in 5… …people have been injured while exercising, due to incorrect form according to FitRated. In fact, it’s the standard squat that results in most injuries due to incorrect form. If you’re a keen squatter, avoid getting hurt with this 101 guide. 1 Stand tall, feet hip-width apart. Point toes very slightly outwards. 2 Bend knees and push bottom backwards, as though you were going to sit down. Maintain a forward gaze and keep your back straight. 3 Pushing through your heels, rise to standing again. Give your feet a treat! It’s not just your legs, back and arms that need a loosen up. Dina Gohil, podiatrist and ambassador for Footner, explains that feet need regular stretching, too. ‘Studies show that those who stretch their feet regularly enjoy better…

Working out and playing sports makes me feel good, and my perfect holidays are packed with high-energy activities. So when heavy periods took over my life, it was giving up these things that I love most that hit me hardest. I started suffering in my late 20s, and it wasn’t long before heavy bleeding and clots became ‘normal’ for me. I’d get severe cramps that had me curled up in a ball. I just assumed I was unlucky. By my mid-30s, this was having a huge impact on my life. I couldn’t understand why most women didn’t go through what I did month after month. ‘I couldn’t trust sanitary protection for even half an hour’ I went back and forth to the doctors and they sent me for a scan.…

Supplement pills leaving a bad taste in your mouth? There’s a new way of taking them that feels more like having a few naughty sweets: the latest gummies can give you all the nutrients you need and they taste great, too. ‘Gummies can help turn what may seem like a chore into a daily treat,’ says Rob Hobson, Healthspan nutritionist. ‘They’re also useful for people who find it difficult to swallow a tablet.’ But what should you be taking for optimal health, and which gummies are the best? We’ve done the research so you don’t have to. TASTY CBD CBD (cannabidiol) has been shown to improve sleep* and reduce anxiety.** These contain 10mg non-psychoactive CBD. (£25.99/25 gummies, thekandypot.co.uk) CUT CRAVINGS Appley gummies can help reduce hunger pangs, boost metabolism and aid…

1 BULLET VIBRATORS Smaller and thinner vibrators, these are for clitoral stimulation and external erogenous zones. They are inexpensive and great for stimulating the clitoris. TRY: Tracey Cox Supersex Bullet Vibrator (£14.99, lovehoney.co.uk) 2 MAGIC WANDS A vibrating ball attached to a handle, this can be used to stimulate erogenous zones from head to toe. ‘Non-penetrative, these are starting to rival classic vibrators in terms of popularity,’ adds Annabelle. TRY: Classic Mains Powered Magic Wand Vibrator (£49.99, lovehoney.co.uk) 3 G-SPOT VIBRATORS These have a shaft to penetrate the vagina. Make sure the curved tip is facing forwards (towards your belly button) for thrilling G-spot massage. TRY: Soraya 2 (£199, lelo.com) 4 NIPPLE SUCKERS ‘These help to heighten sensitivity using suction. Or try nipple clamps, which gently pinch the nipples for…