Innholdsfortegnelse for November 2020 i Woman&Home Feel Good You

1 Improved mood ‘While it’s tempting to have a drink to boost your mood, this is a deceptive quick fix,’ says Elaine. ‘Alcohol is a depressant; it lowers serotonin and other feel-good chemicals in the brain that help to regulate and balance mood. Research shows that too much alcohol can increase feelings of depression and anxiety.’ By giving up or significantly reducing your alcohol intake, you should find your mood stabilises and improves within a few months. 2 Better sleep In a recent study at Akita University in Japan, it was shown that alcohol has a negative impact on REM (rapid eye movement) sleep. This means you wake up feeling less refreshed in the morning and more prone to drowsiness in the day. Alcohol also elevates stress hormones, which have…

Wearing a mask is important to keep us all safe – but wearing one for long periods of time can sometimes feel claustrophobic, making it more difficult to breathe. Here’s how to make mask-wearing more bearable. ✣ GET YOUR MASK RIGHT ‘Breathing with a mask on feels unnatural, so it’s important to get the material right,’ says Aimee Hartley from The Breathing Room. ‘Natural, breathable materials such as cotton are essential and can help reduce the anxiety about wearing a mask.’ ✣ PRACTICE MAKES PERFECT If wearing a mask makes you feel panicky, you’ll start breathing more shallowly, which will in turn make it even harder to breathe. Before you go out, practise wearing your mask around the house, and don’t keep it on longer than you need to. ‘If…

Cutting out starches and sugars has become so synonymous with trimming your waistline that you might find it hard to believe you can eat all your favourite carby foods and still lose weight. But, it’s true – it’s perfectly possible to lose pounds without depriving yourself of carbs. What’s more, you’ll probably find weight loss easier when you don’t feel that dreaded diet deprivation that comes from cutting out foods you enjoy. And with carbs still a feature in your diet, your energy levels are far less likely to flag. How the comfort in carbs diet works Our healthy diet is calorie-controlled (to a max of 1,500 calories a day) to achieve the sustained weight loss you need, but also contains modest portions of carbohydrate foods (including one or two…

Bursting with B vitamins and selenium, mushrooms are well-known for their medicinal properties. ‘People are often surprised to learn that around 40% of modern medicine uses extracts from the mushroom kingdom,’ says Julian Mitchell, founder of Life Cycle, an Australian biotech company. Here, discover the benefits of the humble mushroom. ✣ BRAIN POWER Studies have shown that, thanks to their high levels of the antioxidants ergothioneine and glutathione, mushrooms may help reduce the risk of Parkinson’s and Alzheimer’s. And researchers from the National University of Singapore found that just ¾ of a cup of cooked mushrooms a week is enough to boost brain power. ✣ HEART HEALTH Mushrooms can keep your heart healthy thanks to their high levels of potassium and vitamin C. Potassium helps to regulate blood pressure, while…

A good blow-dry is hard to beat – perfect when you need a pick-me-up. But how to get that famous hairdresser bounce and salon shine when you’re at home? To craft an expert blow-dry yourself is actually easier than it looks; all you need are a few simple steps, the right tools and some pro tips. So, whether you’re looking to save time, practice from home or experiment with a new look, here’s how to DIY a salon blow-dry in minutes. THE KIT YOU NEEDÉ ROUND BRUSH Your hair length determines what barrel size to choose, and the bigger the surface area of the brush, the more volume you’ll create for your blow-dry. Best for long hair or creating volume, the GHD Ceramic Vented Radial Brush Size 4, £19.50, makes…

FGY Dove Summer Revived Body Mousse (£9.99, 150ml, Boots) Summer glow gone? No worries. This lightweight self-tan glides on and doesn’t stain the sheets! 24 An average British woman owns this many products, according to picodi.com. This includes six lipsticks and three mascaras. Yet most of us only spend five to 15 minutes applying make-up. Nail it The latest on-trend light or white manicure is easy to achieve at home Mavala nail expert Lynn Gray explains white nails ‘are simple yet glamorous and can look stunning on all nail lengths and skin tones’. It’s simple with these tips: Before you start… ‘You want your white manicure to look fresh and clean, so ensure cuticles are neat. You could opt for a dramatic nail shape, such as straight topped square, or…

FITNESS MATHS Flexitol Hard Skin & Callus Balm, £6.99, Boots, softens, hydrates and removes hard skin. Brooks Adrenaline GTS 20, £120, brooksrunning.co.uk, super-cushioned without being overly bulky, these add spring to every step. Yoga-Mad Spikey Massage Ball, set of three, £7.99, John Lewis, release tension in the feet and improve flexibility – apply pressure on the spikes and slowly roll feet back and forth. HAPPY RUNNING FEET Three moves to work your entire body It’s time to make compound lifts an essential part of your fitness regime Compound lifts can really strengthen your body as they engage more than one muscle group at a time. Plus, they’re great at elevating your heart rate and burning calories. Steve Ahern, a personal trainer and face of Musclefood’s Do The Unthinkable programme, says,…

We all want that picture-perfect smile, but you don’t have to break the bank to get your desired look. These handy products will give your entire mouth some extra TLC so you can beam with confidence! TOOTHBRUSHES PHILIPS SONICARE DAILYCLEAN 3100 SONIC ELECTRIC TOOTHBRUSH, £34.99, PHILIPS.CO.UK A inbuilt timer actually lets you know when you’ve finished brushing each section of your mouth. BLACK SONIC TOOTHBRUSH, £49.99, SIMPLYTEETHBRUSHES.CO.UK This app-connected sonic toothbrush has a five-setting cleaning system, perfect for those who are seeking a professional level clean. MOUTHWASH THE BREATH CO. FRESH BREATH ORAL RINSE ICY MINT 500ML, £9.33, BOOTS This mouthwash destroys the bacteria that causes bad breath and helps fight dry mouth. CORSODYL GUM TREATMENT ORIGINAL MOUTHWASH 300ML, £4.99, SUPERDRUG If you suffer with irritated or bleeding gums when…

Ever been in a situation where you just didn’t know what to do for the best? Often when we’re in the middle of tricky circumstances, we can’t always see the wood for the trees. This is when talking to a friend, counsellor or even a stranger can help you to see things more clearly. ‘When you’re feeling anxious about something, there’s a tendency to look inwards,’ says psychologist Kate Keenan. ‘Advice can come in all shapes and forms. It may be a casual observation that doesn’t register right away. It may materalise from a heartfelt conversation with a friend. You may even feel a bit defensive, or not pay much attention. But sometimes people say things that can totally change your life.’ NO CONFIDENCE ‘When you feel good about yourself,…

If you’re one of the thousands of people who have been working from home over the last few months, maybe you’ve realised that, actually, you’re much happier with these new arrangements. You’re not alone. Increasingly, people are becoming more aware of the benefits of flexible working. But how can you make it work for you? Fiona Thomas, author of Out of Office: Ditch the 9-5 And Be Your Own Boss, explains how making work, work for you, can improve your mental health. ✣ BE FLEXIBLE Not all jobs allow you to be your own boss. But that doesn’t mean you have to put up with the grind of 9 to 5. ‘Having control over our own schedule can help us truly enjoy our work,’ explains Fiona. ‘People want to be…

Everybody’s talking about…wild breathing Ease stress, sort sleep issues and boost your libido with this breathing technique that draws on ancient traditions and scientific understanding of how the breath changes our physiology. Want to give it a go? Online yoga platform Movement for Modern Life has created a 10-day breath challenge that will trick your body into feeling calmer, relaxed or more energised. Sign up for a 14-day free trial at movementformodernlife.com. STAND BY YOUR MAN Show support for the men in your life by embracing Movember. The month-long campaign in November raises vital awareness of men’s health issues such as prostate and testicular cancer, mental health and suicide prevention with the goal of reducing premature deaths by 25% in the next 10 years. Can you convince – and sponsor…

1 EXERCISE YOURSELF YOUNG OK, you don’t need scientific research to tell you exercise is good for you. But did you know it could stall the ageing process, too? It reduces age-prone inflammation, increases bone strength and boosts circulation (hello, youthful glow!). 2 Meditation is a must A study in the international Journal of Neuroscience has shown that people who have practised meditation for five years or more are physiologically 12 years younger than their actual age. So close your eyes and focus on your breath. 3 Posture can bring you down Looking like a certain resident of Notre-Dame isn’t going to do you any favours in the anti-ageing stakes. Next time you get up, stand against a wall and notice your stance – including the position of your head,…

When it comes to the beauty products we buy, it seems we’re all a little shallow. The old adage ‘don’t judge a book by its cover’ doesn’t apply in the beauty aisles, where no-frills buys are often overlooked for fancy wrapping, a pretty font or a weighty bottle. The #shelfie trend has a lot to answer for. Suddenly our bathroom products have started making regular cameos on Instagram. And lotions and potions have got to be aesthetically pleasing to make us want to use them. Prestige brands tap into these superficial purchasing habits with brightly coloured bottles and nifty applicators to lure us in. These beauty behemoths have got the budget to spend on packaging, but so much of it immediately ends up being recycled or, more often than not,…

QUENCHING coconut Coconut is such a versatile nourisher it should have a permanent spot on your beauty shelf. Pick up a tub of The Groovy Food Company Extra Virgin Coconut Oil, £4, groovyfood.co.uk, and you’ll have an ashy elbow smoother, cuticle softener, hair quencher and make-up remover in one. Alternatively, try Soap & Glory’s Magnifi-Coco A Cream Come True, £10, Boots, a thick body moisturiser with coconut seed butter and a tiny hint of shimmer. CLARIFYING blue tansy This natural extract is absolutely packed with antioxidants, anti-inflammatory and antibacterial compounds making blue tansy oil worth the investment for acne or blemish-prone skin. Look for it in gentle clarifying products like Up Circle Cleansing Face Balm, £18.99, upcirclebeauty.com, or for a luxe treat try Herbivore Blue Tansy Clarifying Mask, £38, cultbeauty.co.uk,…

As we age, our lashes can start to thin; studies have shown that there is a significant decrease in eyelash length, thickness and darkness from the age of around 30 to 50. So how do we keep them as lustrous and healthy as possible? ✣ REMOVE MASCARA Many people don’t remove mascara properly, and leaving it on can leave lashes dry and prone to breaking. ‘It can also lead to infections, lash hair breaks or follicle damage,’ explains Harley Street plastic surgeon Professor Ali Ghanem. ‘Use a simple, non-perfumed make-up remover before going to bed, and don’t tug on the lashes to avoid them falling out prematurely.’ ✣ CONDITION THEM If you don’t currently have dye on your lashes, you can condition them with castor oil or a few drops…

The sun salutation, or surya namaskar, is a series of linked yoga poses that creates a graceful flow of movement. ‘Traditionally, this flow was practiced first thing in the morning at the break of dawn, to greet the sun, welcome in a new day and to harness and draw in the sun’s energy,’ explains yoga instructor Hannah Barrett. ‘The sun salutation can be the perfect morning wake-up to prepare your mind and body for the day ahead.’ Morning movement ‘You can choose to do this flow on its own or you can complete it at the start of a longer practice to warm-up and invigorate the body,’ says Hannah. ‘Yoga traditions such as ashtanga that advocate an early morning practice, advise that you do your yoga flow on a completely…

Gyms may have re-opened, but that doesn’t mean that everyone is rushing back. If, however, you’ve lost your motivation for working out at home alone, maybe one-to-one training sessions are what you need to reach your fitness goals… ✣ THEY GET YOU GOING Having someone’s undivided attention means there’s little room to slack – something that personal trainer Rhian Cowburn from Strong and Bendy (strongandbendy.co.uk) knows only too well. ‘If they feel they’re doing it for someone else, they always work harder,’ she says. ✣ MOTIVATION A trainer will push you to try new things. ‘We have different equipment here,’ says Rhian. ‘I set people goals to work towards – for example, do five minutes on the battle ropes – and while they aim for that they improve their fitness…

168,000 The number of people searching ‘hangover cure’ per year in the UK. Need help? Boost vitamin C intake; this powerful antioxidant is often depleted when we’re dehydrated. Plus, it can help beat inflammation and damage caused by free radicals, which can be caused by booze. Try Your Zooki Vitamin C (£39.99, 30 sachets, yourzooki.com). FGY A.Vogel Digestisan oral drops (£10.50, 50ml, avogel.co.uk) Beat indigestion thanks to bitter herbs, including artichoke and milk thistle. Your new digestion aid Magnesium is often associated with sleep and relaxation. But did you know it's helpful in supporting a healthy bowel too? Constipation is never fun, and sometimes, even when we hit our daily fibre quota, we still find ourselves struggling. However, magnesium could aid regular bowel movements. So how much do we need?…

This special place is home of the original Blue Zone, where the world’s oldest people live healthfully. This rare genetic quirk is understandable when you spend even a few days here soaking up the sun, sea air, sand and bright disposition of Sardinian culture. So what is the key to their longevity? The traditional, healthy way of life, which has three primary prongs. Firstly: incidental exercise – the landscape here is naturally rocky and hilly so you get your daily 10,000 steps simply by popping out for a pint of milk and going to see a friend. Secondly: food – the Sardinians still hunt, fish and harvest the food they eat, their local delicacies are a gourmet’s paradise, namely olive oil, fish, ham (in all its forms, the Parma ham…

It’s safe to say that 2020 has been an incredibly challenging year, and life continues to be pretty uncertain for many of us. So it comes as no surprise, then, that many people are drinking more. A survey by Alcohol Change UK has revealed that one in five of us have been drinking more frequently since the lockdown in March. As many of us continue to work and spend more time at home, Drinkaware UK warns that thousands of people are at risk of developing risky drinking habits. ‘So many people are feeling very uncertain about what’s happening right now,’ says Elaine Hindal, CEO at Drinkaware. ‘They’re worried about their jobs, homes, paying the bills and the wellbeing of their children and elderly relatives. As a result, more people are…

1/3 of women from the age of 40 will experience involuntary bladder leaks, rising to 50% of women over 60. TRY Femaxeen Bladder Control Formula 30 tablets (£49.90, Amazon), are formulated to help stop you having to rush to the loo so often. FGY Pure Sport CBD Muscle & Joint Balm, £42.99, puresportcbd.com Don’t be put off by the price, as a little goes a long way. Rub into aching joints and muscles to boost recovery; it’s packed with 1,000mg of CBD, while most other CBD rubs contain just 300-500mg. 4 ways to ease working from home aches For many of us, working from home will carry on, at least some of the time well into 2021. While it does have its perks, research suggests that there’s been a rise…

Are you often reaching for the crisps an hour after dinner, or munching mindlessly through a packet of biscuits at your desk? It’s a scenario shared by many. According to a recent survey*, a whopping 60% of us regularly skip meals and snack instead. In fact snacking has become such a part of our daily lives, we no longer think about it. But, with waistlines growing decade on decade, is our constant grazing habit making us fat? And, if so, how can we stop it? WHAT IS HUNGER? Can you remember the last time you were actually hungry? It probably doesn’t happen very often, and that’s because we’ve lost sight of what hunger actually feels like. ‘With constant access to food, people have become scared of hunger,’ explains Rob. ‘But…

3 OF THE BEST MUESLIS Speedy breakfasts needn’t be bad for you… Essential Waitrose Fruit and Nut Muesli 1kg, £2.50 A perfect balance of nuts and dried fruit, without too many raisins. My Breakfast Box, from £7.50 a week for five days, mybreakfastbox.co.uk Enjoy a protein boost thanks to delicious pumpkin seeds. Goji berries add sweetness. Lizi’s Super Muesli Focus 400g, £4, Tesco Includes vitamin B6 and zinc, so you can concentrate on the busy day ahead. Health-boosting berries Thought blueberries were king of the crop? Think again… Blueberries have been known as one of the ultimate superfoods for some time, but a variety of new studies suggest many other berries, including strawberries, raspberries and blackberries, could have a number of health benefits. Berry Gardens’ Nutritionist Jenna Hope explains… Ease…

‘I’VE SAVED MONEY BY GETTING ON MY BIKE’ ‘I’m a yoga teacher and work all over London. I used to travel from class to class on public transport – buses and the London Underground. A single day could find me in Shoreditch in the morning, Bank at lunchtime and Westminster for my evening classes. I always thought public transport was the quickest and most convenient way to travel and was a little afraid of cycling because of the traffi Since the pandemic, I’ve preferred to avoid public transport. I have asthma, which meant I was considered at moderate risk, so I decided I had to come to terms with the traffic and get on my bike. It’s been a revelation. I hadn’t realised how many of the routes I do…

Probiotics aren’t like popping a paracetamol; it’s not a case of ‘one size fits all’. Each strain works in its own way and carries out a different function. It is important to identify what your needs are. ‘Knowing the strain is essential in choosing a probiotic because the strain name can tell us how the probiotic may work and how well researched it is,’ says Kate. ‘There is little point in taking a probiotic to target IBS when you have thrush, and vice versa.’ So which strains will work best for you and your condition? For intimate health Including thrush, UTIs, bacterial vaginosis (BV) and cystitis STRAINS: Lactobacillus rhamnosus GR-1® and Lactobacillus reuteri RC-14® SCIENCE: These strains are superstars for intimate health, clinically proven to colonise the vaginal tract within…

Every year, the flu jab is offered for free to people most at risk of contracting seasonal flu – and this year five million more people than usual are eligible in order to prevent hospitals becoming overwhelmed in the wake of the coronavirus epidemic. But what exactly does it protect us from and why should we have it? AM I ENTITLED? ✣ In July, the Government announced that a whopping 30 million people in England will be entitled to a free flu jab from this September, including: ✣ Adults aged 65 and over. ✣ People with certain medical conditions (including children in at-risk groups from six months of age). ✣ Pregnant women. ✣ People living with someone at high risk from coronavirus (on the NHS shielded patient list). ✣ Children…

SELF MATHS GO2 B.Calm, £3.99, amazon.co.uk A 100% essential oil inhaler stick to promote the feeling of calmness and warmth, with lavender, bergamot and sweet orange. The Moleskine Classic Notebook, £13.99, moleskine.com Writing negative thoughts can help you manage and accept how you’re feeling. Smart TMS Mental Self Care Packs, free, smarttms.co.uk Free packs to support mental health in the wake of this year’s pandemic. = ANXIETY RELIEF Tricky chats made simple Got something to discuss? Or a tricky conversation you’ve been holding off? Sarah Rozenthuler, renowned psychologist, leadership coach and author of How to Have Meaningful Conversations: 7 Strategies for Talking About What Matters, shares her steps to nailing awkward conversations… 1 PICK YOUR SURROUNDINGS Choose an informal confidential setting, such as a car, to chat. In fact, latest…

Best for… TAKING CHILDREN WHINLATTER FOREST, KESWICK, LAKE DISTRICT, CUMBRIA Sat Nav: CA12 5TW (Parking £8) Set within the Lake District, a World Heritage Site, it’s no surprise that the views across Bassenthwaite Lake, Derwentwater and Keswick have inspired poets, artists and writers. There are numerous walks, including nature trails for children where they can try and spot a red squirrel, but one with unsurpassed views is the Seat How Summit trail (6km) which climbs to 500m. Best for…FILM SET SPOTTING CASTLE WARD, STRANGFORD, DOWNPATRICK, CO. DOWN, NORTHERN IRELAND Sat Nav: BT30 7BA (Parking free) The gothic and the classical collide at this 18th century mansion overlooking serene Strangford Lough in Co. Down. If the lough shore looks familiar, think Game of Thrones. The farmyard was the location of Winterfell;…