Innholdsfortegnelse for September 2020 i Woman&Home Feel Good You

The unprecedented unfolding of 2020 has resulted in a roller coaster of negative emotions for many of us. If you’re feeling low as a result, you’re not alone – nearly half of all British adults experienced high levels of anxiety during lockdown. GP Dr Folusha Oluwajana says: ‘It’s normal to be stressed and scared during a crisis but the way we deal with these feelings can have huge effects on our mental health. When our brains decide that a stressful event is occurring, the sympathetic nervous system is stimulated; known as fight or flight response, to keep the body at a steady state of equilibrium. In response to a stress, the brain stimulates this part of the nervous system, which then activates the adrenal glands.’ On a physical level, fight…

A third of us gained at least half a stone in the first eight weeks of lockdown according to SlimFast. But now we’re allowed out, there’s plenty of incentive to ditch any unwanted pounds. Keto and the other fashionable sugar-free and low-carb diets are effective but they take a lot of effort. And right now, who needs deprivation and restriction in their life anyway? Our superbly simple six-week diet tackles lockdown weight with tasty meals, so you won't need to miss out on delicious foods… HOW YOU’LL LOSE WEIGHT Our exclusive plan is based on the Mediterranean diet, which has been rated as the best overall and easiest to follow for the last three years according to experts, says the US News & World Report. It’s calorie-controlled (to a max of…

There’s been a lot written about mindful eating recently – the concept of really paying attention to what you’re eating; how it tastes, feels, smells and looks. But experts now think extending that approach to our own bodies could be the key to staying healthy. Intuitive eating is the rejection of the ‘dieting’ mentality, and instead following internal cues to make our decisions about what and when to eat,’ explains Louise Murray, an integrated health coach. In other words, it means eating what we want when we want it, by teaching us to recognise signals from our body and ignore what society and social media tell us are ‘good’ and ‘bad’ foods. It’s all about listening to what your body really wants and letting go of external messages from our…

You may have heard about counting macros – even if it’s just in passing. Or perhaps the idea of ‘If It Fits Your Macros’ has been thrown your way. But how much do you know about macros, and how much do they matter to our overall health? Georgia Head, nutritionist at Fresh Fitness Food, gives us an insight… WHAT ARE MACROS? In a nutshell, macros is short for ‘macronutrients’, which are components required in our diet in relatively large quantities to keep the body functioning optimally. In other words, macros are protein, carbohydrates and fat. These three all have different responsibilities within the body,’ explains Georgia. While you don’t necessarily need to swear by macro counting when assessing your diet, it can be useful to have a rough idea of…

Hair that just doesn’t seem to grow is hugely frustrating especially if it’s something that’s only become an issue recently. From a purely aesthetic desire for extra length to the psychological impact of hair thinning, a study found one in two women are worried about losing their hair.* Of course, there’s no magic potion that can bring back lost strands, so if your hair is noticeably thinning, prioritise a GP visit. But that’s not to say you can’t help things along a bit. Here, we explore factors that could be standing in the way of hair growth. REASON 1: Your hormones ‘As we get older hair growth slows down, sebum production reduces, and the hair naturally thins,’ explains Nicole Petty of Milk & Blush Hair. ‘Menopause can play a role too by…

Calendula has been used for centuries to soothe cramps, ulcers and boost the immune system. But it has more benefits than that, especially for the skin. Also known as ‘pot marigold’ after the flower it’s extracted from, calendula is a powerful tool in helping to keep our skin looking young and fresh. Here are some little-known facts about this natural skincare ingredient. PROTECT AND HEAL Taken from the marigold plant, calendula has amazing anti-inflammatory properties. It can also be used to reduce fever, ease muscle cramps and boost the immune system. It’s packed full of antioxidants too, which help protect the skin. ‘These potent antioxidants play a major role in neutralising free radicals that can damage the skin,’ explains Ypatia Mitsatsou, founder of skin expert company Kear Natural. ‘It possesses…

A strong core isn’t just about having a washboard tummy and fab abs. Your core is made up of the abdominal muscles, back muscles and muscles that support the pelvis – together they are the foundation of a fit, healthy body. ‘Poor posture, lower back pain, and injuries can all be a result of a weak core,’ says PT Simon Burden*. Why they matter ‘Your core plays an important role in supporting and stabilising the entire body and helps organ functions such as bladder control and even breathing,’ explains Simon. ‘Core strength is key to balance, co-ordination and movement between your lower and upper body – helping you to perform everyday activities. This is because it stabilises your spine and knits together the large muscle groups of the legs, arms…

Time to de-germ? The yoga mat Clean at least once a week, if used regularly, with a yoga mat cleaner or fill a spray bottle with clean water, add two drops of tea tree oil and some white vinegar. This recipe contains antibacterial and antifungal oils to help it clean effectively. The weights Aim to clean after every workout with anti-bacterial wipes or solvent. To make your own, use a few drops of washing up liquid, dilute with water and then wipe down the free-weight surfaces with a clean cloth. The kit Wash with your normal clothes, however if your clothes have a lingering smell, try adding baking soda. Just one cup can deodorise and soften clothes. Try to avoid using fabric softener, however, as this can lock in smells…

According to Blood Cancer UK, this life-threatening illness affects all ages, and is currently the third most deadly cancer in the country. Right now, there are 250,000 people in the UK living with blood cancer, but sadly, unlike some other cancers, ‘lifestyle factors such as diet and exercise have little effect on your risk of developing the illness,’ explains Helen McNaught, clinical trials nurse advisor at Blood Cancer UK. Here she delves deeper… DID YOU KNOW? In the UK, 1 in 16 men and 1 in 22 women will develop blood cancer at some point in their lives. 60% of people diagnosed with blood cancer in the UK survive for 10 or more years. Each year, 150,000 will lose their lives to this disease. 20% of transfused red blood cell units…

Blue light is a high-energy, short-wavelength visible light emitted from the sun, screens and LED bulbs. With most of our days spent in front of computers, smartphones and TVs, we’re potentially storing up all kinds of trouble. Here’s how to dial down the damage. PROTECT YOUR EYES Excessive blue light exposure can play havoc with our eyes. Boots Opticians senior clinical services manager, Kyla Black gives her tips. Take frequent breaks: Apply the 20-20-20 rule; every 20 mins look at something 20ft away, for 20 seconds, to give the eye muscles a break. Make sure your screen is at least 40cm away. Blink frequently, or use eye drops. Make sure it’s bright enough to read. Use an angle-poise lamp and close blinds or curtains on windows reflected in your screen.…

Have you been feeling mentally drained, weepy, anxious or extra sensitive lately? It could be that your emotions are getting the better of you. Perhaps you’re worried about a family member, your job, your relationship, or fed up with the whole Covid-19 situation and what’s happening in the world right now. You most certainly are not alone. ‘Emotional overload is a state where you feel overwhelmed by your feelings,’ says psychotherapist and sensitivity expert, Julie Bjelland. ‘It’s normal to feel like this occasionally, especially if you’ve got a lot going on.’ But, what do you do if you’ve got a tendency to feel intense emotions, even if there’s no obvious reason? ‘About 20% of people are naturally very highly sensitive,’ says Bjelland. ‘Their brains are wired differently and this trait…

According to research*, people who are kind and compassionate not only report less stress and increased happiness, but they may even live longer too. ‘Just reaching out and helping someone else can give you purpose and meaning, and give you pleasure,’ says chartered psychologist, Dr Lynda Shaw (drlyndashaw.com). ‘One of the benefits to helping others is that it’s often contagious, and they in turn may find a way to help you or you might inspire others to help.’ ‘Of course it can be difficult to find the time to help someone else when you might already be spinning multiple plates at home and work,’ says Dr Shaw. ‘Only offer what you can and what you feel comfortable with, otherwise you will no longer feel the benefits of offering help and…

Anti-pollution solution for cyclists Cycling has seen a big increase in popularity since the pandemic, but biking near roads isn’t good news for lungs, as a staggering 40,000 deaths are caused by exposure to outdoor air pollution. Previously just for runners, the Tenzing Clean Air Tracker (free, tenzingcleanairtracker.com) now offers real-time air quality data for cyclists to pick routes with less harmful toxins. Cycling maps for cities are being constantly added, with the service fully nationwide by next year. For more cycling tips, turn to p74. Everybody’s talking about… Edutainment Forget Netflix binges and reality programming; these days it’s all about TV for education OR, educational entertainment. A study by Samsung has revealed that 1 in 2 Brits are using their screen time to not only be entertained, but to…

If you regularly wake up feeling groggy, as if you need a few more hours in the sleep tank, you’re not alone. According to The Sleep Council, 40% of people in the UK suffer from sleep problems – and it can do more than just leave us feeling tired and grumpy. There’s no perfect amount of sleep – we’re all different – but experts agree that somewhere between six and nine hours per night is needed for most adults, with most of us needing seven to eight. But what if you’re not getting that much? What if you’re surviving on less than six hours most nights? Every now and then it shouldn’t make too much difference, but over time, the accumulated effect of not enough sleep can have serious health repercussions,…

When we’re constantly reminded to eat ‘fresh’ foods, it can be easy to forget that not all healthy food has to be fresh. In the early days of lockdown, when we were avoiding supermarkets and facing food shortages, many of us had to rely largely on what we had in the store cupboard – and it turns out that this way of eating is not as unhealthy as it might at first sound – especially as it’s reduced our reliance on over-priced ready meals and helped us get into the habit of cooking from scratch. While fresh produce, as we’re frequently told, is often best, those foods we typically find in our store cupboards can be packed full of goodness, too. If your cupboards are looking a little sparse, here’s what…

Want to slim, but sugar cravings getting in the way? You’re not alone – 43%* of Brits say a sweet treat is the one thing they end up surrendering to. But dessert-flavoured brews could help. ‘An indulgent tea is guiltfree,’ says Dr Tim Bond from teaadvisorypanel.com. ‘Plus, three cups a day of black or green tea can help reduce the risk of cardiovascular diseases, type 2 diabetes and dementia.’ These picks taste just as good as the real deal… 100 million The cups of tea drunk each day in the UK.** IF YOU LIKE… summer pudding A clever mix of berries and currants with Indian, Chinese and Ceylon tea, this is a hit. Whittard Summer Pudding (£6 for 100g, whittard.co.uk). Save per slice: 95 cals IF YOU LIKE… apple strudel…

Since lockdown kicked in earlier this year, cycling shot up by 70% according to the UK Government and bike sales are up by a staggering 500%, reports Halfords. So what better time to invest in some new wheels or dust off the old ones? Not only will it limit your time on public transport but it can boost your fitness levels and your well-being. This four-week plan – from Clémence, who has competed in several international cycling events – is the perfect way to get started. But don’t worry, it doesn’t mean spending hours in the saddle. Each session lasts just 30 minutes and promises to improve fitness, speed and endurance. And it’s great if you just want to get in shape and lose weight. ‘Cycling boosts your heart health, tones…

The Nike Pegasus has earned its stripes (or tick in this case) within the running world; it’s solid, comfortable and offers good support for every type of runner. The latest model offers more durability and bounce than ever. There’s only one running shoe you need this season, and it’s these… NIKE PEGASUS 37, £104.95, NIKE.COM…

As we age we become more prone to harming ourselves during exercise. Here’s how you can work out without pain. BEFORE EXERCISE Warm up: ‘Increasing the blood flow to your muscles gives them full range of movement,’ says osteopath Anisha Joshi. Use heat: It increases flexibility and gets muscles ready to move. Prior to exercise, try placing a heat pack on a particularly stiff muscle area for 10 minutes – never use heat directly after exercise as it can make inflammation worse. Kinesiology tape: ‘This tape pulls skin away from the muscle tissue below, which allows better blood flow and lymphatic drainage to the area,’ explains Anisha. WHEN WORKING OUT Take it easy: ‘The most common cause of workout-related injuries is doing too much too soon,’ says consultant trauma and…

Since the coronavirus pandemic began earlier this year, we’ve all upped our hygiene standards significantly. Scared of catching the dreaded virus, we’ve spent the last few months washing and disinfecting our hands, clothes, surfaces and anything that could possibly expose us to infection. As a result, sales of soap, bleach, hand washes and sanitiser have gone through the roof. Even prior to lockdown, back in February, sales of hand sanitiser went up by 255%, demand for liquid soap went up by 7% and sales of household cleaning products rose by 10%*. With Government guidelines on social distancing and hygiene still in place, this preoccupation with cleanliness has now become part of our daily lives. The question is, are we now at risk of overdoing the hygiene? TOO CLEAN? ‘This notion that…

Rarely get an appointment with your local GP? With the average waiting time now over two weeks*, it’s no wonder over half of Brits describe getting to see their GP as ‘hard’, with 17% preferring a trip to A&E for routine tests.** But virtual surgeries, where you can speak to a medical professional via video call on platforms such as Skype, Zoom or FaceTime, could help to curtail excessive waiting times. Last year, less than one in every 100*** NHS GP appointments were via video but, thanks to COVID-19 when the public were asked to stay away from surgeries, the number has skyrocketed. ‘There’s been a significant increase,’ says Dr Dan Bunstone, chief medical officer at Push Doctor. ‘Video consultations offer efficiency that has never been possible in the past, plus…

Most of us have developed coping strategies that we call upon when things aren’t going well for us. ‘As a one-off, even if it’s not particularly helpful, treating yourself to a new outfit, or an indulgent cream cake, is usually fairly harmless,’ says psychotherapist Sarah Robins. ‘This only becomes a problem if you find yourself slipping into destructive habits whenever anything knocks you off course. In therapy, these are known as self-defeating behaviours (SDB). So that rather than providing the positive outcome you want, the behaviour will actually diminish your ability to thrive.’ Sarah adds: ‘If you continually shy away from certain situations or experiences by indulging in an SDB, whether that is substance abuse, procrastination or avoidance, you are not living your best life. So, the first step is…

We all dream – it’s part of the natural sleep cycle. But while some of us don’t remember a thing about them, for others, dreams can be a source of comfort or distress. Learning to understand what your mind is trying to tell you while you’re asleep can be revealing and, at times, helpful. Here, Theresa Cheung, author of The Dream Journal, explains the messages behind the 10 most common dreams and how to act on those messages. DREAM BEING UNPREPARED Have you ever dreamt about turning up for an exam or a job interview only to realise that you’re totally unprepared? You may have woken up feeling panicky and embarrassed. According to Theresa, it could point towards the fact that you feel as though you’re not meeting the standards…

With lots of holiday plans cancelled, many of us are staying at home instead of jetting off somewhere. But if you’ve also been working from home, how do you shift your mindset, switch off, and really get away from it all? TURN OFF THE WI-FI It’s too tempting to check your e-mails, get lost in Facebook or sucked into online shopping. Put your phone out of reach and disconnect for a few hours. GET OUT IN NATURE We all know the importance of nature for our well-being – and we have more time to enjoy it when on a break from the daily grind. ‘When outdoors, move slowly, breathe deeply, and walk mindfully; touch leaves, look up and smile,’ says Laura Faye Bell from The Zest Life.* EAT WELL If…

Sadly there’s no magic pill that will take you from sluggish to sprightly. A sugar rush or caffeine jolt can give a quick fix, but it’s proven that maintaining high-energy is all about balancing well-being. But as these experts have learned, there are tricks you can try for both long term and instant energy… RECHARGE Lisa Artis, head of The Sleep Council I’ve learned that sleep is not a passive process, that during restorative sleep we make sense of our days and detox. We’re eager to believe that sleeping one hour less gives us one more hour of productivity but in reality, it’s likely to do the opposite. We need sleep to function, both physically and mentally. It regulates mood, improves memory and maintains health, weight and energy. If sleep…

If you’ve ever enjoyed the sensation of sand or grass beneath your toes, you’ll know how freeing it feels to go barefoot. But there are more far-reaching health benefits. SLIP OFF YOUR SHOES Wearing shoes disrupts your natural mechanics,’ says health coach and barefoot runner Anna Toombs* And she believes it can keep you healthier generally too. ‘Going barefoot exposes you to all manner of germs, but you wash your feet regularly,’ she explains. ‘Compare that with someone who wears sweaty socks and shoes all day then puts their slippers on without washing their feet. I’m rarely ill and I believe it’s partly to do with spending so much of my time barefoot.’ SOUL BENEFITS Feeling the ground under your feet awakens your senses. ‘The different temperatures and textures on…

In shades of blue, black, pink, and luscious red, berries are more than just pretty. They’re refreshing, bursting with goodness and can add interest to so many dishes. Here’s how to make the most of the tastiest, freshest in-season berries, and why we should all be eating more… BERRIES FOR WEIGHT LOSS Apart from being low in calories – blackberries contain just 32 calories per 100g and raspberries are just 64 per 100g – berries can help regulate your weight in other ways too. They contain high levels of soluble fibre to keep you feeling fuller for longer, and because they are low GI, you don’t get blood glucose spikes. Not only that but they’re low carb and they can help ease digestion. ‘Raspberries are also great as a post-workout…

According to research, only a tiny 2% of the nation are completely happy with their bodies. A scary stat in itself, the problem looms larger as the weather heats up, with 36% of women admitting they felt worried about wearing less in the summer*. Whatever body gripes you grapple with, most are fixed with products and ‘tweakments’ – and none are an excuse for staying gloomily covered up. Now, where’s that swimsuit… CHICKEN SKIN Most commonly found on the backs of your arms, thighs or cheeks, the raised bumps of keratosis pilaris, also known as ‘chicken skin’, are caused by blocked hair follicles. The good news is, that according to consultant dermatologist at Sk:n Dr Daron Seukeran, they are ‘completely harmless’ and in some cases may disappear over time. However, there’s…

The new way to wash your hair takes less time, and requires fewer products On your next scheduled hair-wash day, step away from the shampoo and give your hair a co wash. This nifty method involves rinsing your hair with water, then applying a moisture-rich conditioner to the mid lengths and ends before rinsing. According to Centred creative director Kieran Tudor, it's great for people who exercise often, or have dry, coarse, overly processed hair that needs moisture. But surely without shampoo, hair just isn’t getting, well, clean? ‘Shampoo is a detergent; it can strip the hair and scalp of its natural oils if used too often, or when it’s not needed’, says Kieran. ‘When the scalp is stripped of its natural oils it can become dry and irritated, leading…

PEAR SHAPE Balance out your lower half with wide-leg trousers and dark panels. Cropped sweatshirts will skim hips without widening them. LARGE BUST Chose V-neck or scoop-neck t-shirts in plain block colours and team with eye-catching prints to attract the focus away from your chest. CURVY Embrace your shape by investing in expertly designed pieces, which help accentuate your curves by drawing the eye in and out. PETITE Many brands start sizes at xxs, although swimwear and trousers can be tricky so choose items cut for your torso and leg length.…

‘I’M A TOTAL YOGA CONVERT’ Sarah Leipciger, 44, from East London, started yoga to ease her lockdown anxiety. ‘In the first two weeks of lockdown, I felt desperate. I’ve always been sensitive to anxiety and it was through the roof. I’ve been an open-water swimmer for about 13 years, usually swimming two or three times a week. When I couldn’t do that, I needed another outlet. I’ve always believed I wasn’t the yoga “type”, thinking it was too quiet and mindful. But my friend Juliette could tell I was really suffering and suggested we “meet” virtually for yoga. We'd use Yoga With Adriene, a free class on YouTube. It’s been lovely. When I first started, I found it very unsettling. Both yoga and Adriene felt like a layer of newness…

Cramping, bloating, wind, diarrhoea – if you’re one of the estimated 13 million Brits who suffers from irritable bowel syndrome (IBS) you’ll know the misery it can cause from day to day. And while there is no cure, there are ways of improving symptoms and making life more bearable if IBS blights your life. Here’s how. IBS 101 Irritable bowel syndrome, or IBS, is a gastrointestinal condition that affects the bowel, and results in constipation, diarrhoea or a mix of both, as well as abdominal pain, bloating and fatigue. Incredibly, it affects around 15 in every 100 of us. ‘Every case is different, and people present with different issues, which is why it’s called a syndrome,’ explains Yvonne Mckenzie, clinical dietitian and specialist in gastrointestinal nutrition and IBS. ‘Getting personal…

‘The microbes that harm us come from different sources – eg contaminated, raw food and surfaces, infected people,’ says Dr Ackerley. ‘These can be shed through particles, faeces, saliva, coughs and sneezes and they find a way in via our mouth, nose, lungs, eyes, cuts and grazes, and touching our faces, that’s why hand hygiene is so important. Other transfer routes include hand-to-surface contact, via cloths, clothing, basins, handles and air. The key is to break the chain of infection by cleaning and disinfecting at times that matter.’ The International Scientific Forum on Home Hygiene has identified the nine key moments when it’s easiest for harmful microbes to be spread. These are the times to practice targeted hygiene. USING THE TOILET Close the lid when flushing and always wash your hands…

What once seemed like a non-essential luxury, could be important for optimum health. Research has found that indoor air pollution – from dust and debris as well as gases such as sulphur dioxide and carbon monoxide – could pose more of a health risk than outdoor pollution*, so it makes good sense to keep the air in our home as clean as possible – especially as we’ve been spending so much time there recently! Home purifiers, which take contaminants out of the air, are getting more popular. But are they really worth it? Protect your lungs Medical herbalist, clinician and adviser to Puressentiel, Dr Chris Etheridge explains that mould and mildew in our homes ‘exacerbates respiratory problems’, and fungal spores ‘can get right into the individual alveoli deep in our…

35% of couples say they’ve been close to splitting due to a board game argument, with Cluedo the most likely to cause rows.*** Relationships can be stressful. Throw into the mix a global health pandemic and existing issues can suddenly seem much more significant! Sound familiar? More than three quarters of Brits say their relationship cracked under the strain of isolation*, while 31% had more verbal fights during lockdown**. ‘It’s been a make-or- break time for some couples,’ says Rachael Lloyd, relationship expert at eHarmony. ‘But lockdown has put huge pressure on even the healthiest relationships, so people shouldn’t be making rash decisions about separating.’ Not sure what to do? Our experts reveal the eight key signs to look out for to tell if your love’s worth saving or if it’s time…

In more than 25 years of holidaying, I can’t quite believe I’ve never been on an all-inclusive resort. Camping, self-catering and DIY holidays are our norm, so the idea of a luxury all-inclusive is a dream come true. Mark Twain wrote: ‘Mauritius was made first and then heaven, heaven being copied after Mauritius.’ And he was right. This island jewel in the Indian Ocean sits 20 degrees south of the equator, and its glorious weather makes it a year-round paradise. The south is densely tropical, with palms, ancient banyan trees, vines and flowers to enjoy along winding coastal roads. As someone who deals terribly with jet lag I love the fact it’s only a four-hour time difference, plus we’re taking our four-year-old daughter, which means we can go for just…