Innholdsfortegnelse for January 2021 i Woman&Home Feel Good You

FITNESS KEEPING FIT AT HOME… You don’t need a mountain of equipment to strength train in your front room. The Activ5 pocket gym is a handheld device that helps you to tone using your own body as resistance, while the companion app tracks results and provides more than 100 unique workouts. (£129.99, activ5.co.uk) KEEP FIT APPS There was a whopping 180% increase in traffic to health and fitness apps in the first three months of lockdown*, and that trend looks set to continue. These are some of the biggest hits that will help us through 2021: danceSing on Demand An online choir that also keeps you fit with virtual singing classes, dance fitness workshops and Pilates. (£20 a month, dance-sing.uk). Prescription workouts from home For people with longterm conditions, these…

Lockdown has changed the way we communicate with one another, and during these unnerving times of ever-changing government restrictions, technology has often been our lifeline. From social catch-ups on FaceTime, virtual work meetings on Zoom and having immediate unfiltered access to what’s going on in the world – more than ever we’ve been leaning on tech to grapple with daily life. ‘There have been enormous positives that have come from the digital world. We have discovered new forms of connection with people all over the world. We have information available to us at the drop of a hat. Instant gratification, stimulation and connection are just some of the benefits that we gain from technology,’ says health and life coach, Nicky Clinch. But a growing body of research demonstrates that an…

PHASE 1: NEW MOON When we see the first sliver of silver back in the sky, it’s a sign that the new moon is born. This is a time to fill up your energy reserve and mentally throw out negative thoughts. PHASE 2: WAXING CRESCENT The crescent that you see in the sky is a sign that the sun is moving closer to the new moon and represents hopes and wishes. Use this time to set positive intentions, such as building better relationships and accepting one’s flaws, or deepening your awareness of your ever-changing mental and physical energy. PHASE 3: FIRST QUARTER MOON When the half-circle appears in the sky, our energy starts to pick up. Take advantage of this heightened energy by being more proactive in your goals –…

WELLBEING MATHS SUPPLEMENT Maintain a strong immune system with Holland & Barrett’s Advanced Immune Support Formulation (£14.99 for 30 capsules, Holland & Barrett). + HEATED BLANKET Keep warm with Relaxwell Deluxe Alaskan Husky Faux Fur Heated Throw which responds to temperature (£99.99, dreamlanduk.co.uk). + HEALTHY HOT CHOCOLATE A vegan hot chocolate to snuggle up with! Plus, it contains no added artificial nasties (£4, greengoddesswellness.com). = YOUR WINTER SURVIVAL SET…

With so much emphasis on carbs, protein and calories in our diet, it’s easy to neglect the vitamins and minerals that are so crucial for our health. Though these essential micronutrients don’t directly impact your waistline, they can affect energy levels and how well your metabolism functions, which in turn can influence your ability to lose weight. Nutritionist Angela Dowden has devised a two-week plan that will help you shed unwanted weight, while ensuring you stay topped-up with the essential nutrients you need to stay fighting fit this winter. How the vitality plan works Our plan is calorie-controlled (to 1,500 calories a day), but we’ve bumped up levels of nutrients that can affect your well-being. We’ve made sure there’s your daily recommendation of the nutrients that women are most likely…

It’s rumoured that Cleopatra used to bathe in ass milk every day – and now it’s having a revival as a skin-boosting ingredient in a whole host of beauty products. ‘Donkey milk has been known throughout history as the star of cosmetics and promises great skin anti-ageing and health benefits,’ explains Joyce Carslaw, founder of Smart Ass Beauty. Here’s how it helps… • VITAMIN RICH With protein, phospholipids and ceramides to hydrate and protect against pollution, it’s ideal for mature, parched skin. And that’s not all – it’s full of vitamins and other goodness too. ‘Scientific analysis has shown that donkey milk is rich in amino acids, proteins, vitamins A, B1, B6, C, D and E, and omegas 3 and 6,’ says Joyce. These can help brighten and even skin…

As the cold, wintry months stretch out ahead, it’s valid to approach them with a sense of doom. The days are dark, we’re living with restrictions and there are contagious viruses to contend with – from flu and common colds to the coronavirus. But it’s not all doom and gloom. Why not take lessons from the Nordic countries, and shift our perspective instead? Rather than wishing away the bleak monotony, instead we can embrace these months as a therapeutic time to heal and restore. Here’s how to make winter work for your body and soul. HEALTHY HIBERNATION We may have had enough ‘hunkering down’ to last us a lifetime, but shutting out the world, slowing down, and turning attention to ourselves, has its benefits. Winter hibernation allows for rebalancing, quiet…

It’s not called a ‘common’ cold for nothing – most adults catch two or three colds a year, and for children, many more. Caused by a virus, it’s not serious, but it can make you feel terrible with aching muscles, shivers, blocked sinuses and a sore throat. Sadly, the virus also spreads easily. When someone sneezes, around 40,000 droplets are expelled from the nose, which can travel up to 30ft. Those infected droplets then sit on surfaces for up to three hours, ready to infect the next person who touches them. So in a year where we’re more vigilant than ever when it comes to swerving illness, what do these GPs do to avoid catching the sniffles? Dr Riccardo Di Cuffa, head GP at Your Doctor (your-doctor.co.uk) GET OUTSIDE Contrary to…

Around one in 20 people in the UK have a thyroid problem, and women are 10 times more likely to be affected than men – although no one really knows why. But what exactly does the thyroid do and what happens when it stops working properly? Anna Woollven from the British Thyroid Foundation gives us the facts. WHY IS IT IMPORTANT? Thyroid hormones control your metabolism. When it’s working properly, the thyroid controls the amount of T3 and T4 it makes. ‘Too little and the cells work too slowly, too much and they work too fast,’ explains Anna. ‘The brain measures the levels of thyroid hormones in the blood. If levels are low, the pituitary gland releases a thyroid-stimulating hormone, or TSH, to stimulate the thyroid gland to release more…

What is it? What is it? DVT describes the formation of a blood clot within a deep-lying vein, most commonly in the lower leg. Other common areas include your thighs and pelvis; however, it can develop in other parts of your body, too. Causes DVT may occur when blood flow is sluggish; or due to varicose veins or prolonged inactivity, such as bed rest. It can also occur when there is an increased level of blood-clotting factors produced, such as in some blood diseases; when taking the oral contraceptive pill or following extensive injury. Risk factors Increasing age and being overweight also makes DVT more likely, as do stress, smoking, eating a high-fat diet and sitting down for long stretches of time. Diagnosis Medical treatment of DVT is with anticoagulant…

The year 2020 wasn’t great for so many reasons – not least because as many as 69% of couples admitted to having less sex during lockdown*. But now it’s a new year – and a great time to make resolutions for 2021. So if you feel as though your sex life needs some spicing up, make THIS the year you make sex great again, with help from our three experts. Try audio erotica If you think porn isn’t for you, or you’re worried about trying it, audio erotica could be the perfect solution. Because, as Mia explains, your brain is actually one of the body’s most important sex organs. ‘Pornography is rarely created for female audiences, so listening to erotica can really help women achieve sexual satisfaction,’ she says. ‘While…

Best for… DOG LOVERS THE LYGON ARMS HOTEL, COTSWOLDS A magnificent vaulted stone mansion, The Lygon Arms has been dripping in history since the 16th century and is loved by the rich and famous. Now the inn has launched several luxurious pampering packages for dogs and their owners, encouraging them to get out and about, knowing that a spa, food and a fire awaits. The Ultimate Dog Escape includes a tweed dog bed, ceramic bowl, treats by chef Michel Roux and a doggy spa experience! The Ultimate Dog Escape, from £165, visit lygonarmshotel.co.uk Best for… MIND AND BODY BEAVERBROOK HOTEL, SURREY Nestled in the Surrey hills, this Grade-II listed building oozes opulence at every turn. The design awakens your senses with vibrant stained-glass ceilings and ceramic tiles mirroring the surrounding…

Everyone’s talking about… drinking less Feel like you’d like to indulge a little less? According to national statistics, exceeding the recommended 14 units of alcohol in a week is most common among adults aged 55 to 64 – and research reveals that one in three older adults have increased their boozing during the pandemic. Drinking less can also improve mental health. The new We Are With You over 50s alcohol helpline is a free, national service offering information and support for those aged over 50. Chat about reducing your intake on 0808 8010750 (12pm to 8pm, Monday to Friday, and 12pm to 4pm at weekends). PROTECT YOUR PEEPERS Hormone changes during perimenopause and the menopause can lead to dry eyes. It’s no surprise that our eyes are also feeling tired…

‘Even on the really tough days, there is always a way to have fun and find joy’ The New Year is traditionally infused with hope for new beginnings, however, this year, things may feel different, as it may be harder to be hopeful when there is so much bad news. Despite this, I promise that there is always joy and pleasure to be found, even on the darkest days. I’m here with a gentle invitation to help you rediscover your hopes. Hope is powerful because it allows us to believe in the possibility of something better ahead, and provides us with the strength to try something that will carry us towards that brighter future. Here are some ways you can help yourself journey back to hope. But before we start,…

It was just over 50 years ago that humans first stepped on the moon, but throughout the ages, ancient cultures have been fascinated by this beaming ball, creating specific traditions around the lunar cycle. The ancient Greeks and Romans dedicated deities to different moon phases, in Hindu mythology, eclipses were a warning sign of chaos and danger, while in ancient Egypt and Babylonia, the moon was used as a guide to plant and harvest crops. Fast forward to the modern day and, while the sun has always been a symbol of life-giving energy, the moon and the twinkling night sky is often something that we don’t devote much attention to. Sure it’s up there shining brightly, but have you ever considered the effect that it could have on your mental and…

When it comes to diets, there’s no such thing as one-size-fits-all. What works for one person might not work for you. But, for many women, it’s not until they find the winning formula that they can finally shed those excess pounds. Here we talk to four women who finally found the weight loss tactics that worked for them. ‘I buried my feelings in food Eve Mayer, 46, author and entrepreneur, New York and London ‘I’ve always struggled with my weight. I’ve been dieting since I was 18, and at my heaviest I weighed 21st. I’ve tried every kind of diet and therapy, but I always ended up giving in, break my diet and put on more weight than I’d lost. I’ve learned that my unhealthy relationship with food stems from…

Our busy lives can often mean we don’t have time to prepare healthy meals. Or, we’re too tired and lacking the motivation to cook. Thankfully, there’s now a whole host of ready meals that won’t wreak havoc with your waistline… FOR…a plant-based treat allplants This Isn’t Chicken Katsu Curry, 752g, £59.88 for six double meals (serving 12), allplants.com Although it ‘isn’t’ chicken, you’d never know – it’s also packed with protein. We give this a big thumbs up. FOR…seafood lovers COOK Prawn Karahi, 310g, £5, cookfood.net More than 15g of protein is packed into this 223 calorie dish, making it a satisfying dinner that won’t leave you wanting dessert! FOR…true comfort food byRuby Grass Fed Beef Ragu with Orecchiette Pasta, £6.50 for 400g, byruby.co.uk Honest, well-cooked food. The beef ragu…

Avocados really are a superfood. They’re packed full of potassium, fibre and folate, as well as vitamins K, C, E and many B vitamins, which help boost immunity, increase energy and even aid skin health. But they also appear past their best pretty quickly. Emilie Vanpoperinghe, co-founder of Oddbox, reveals how you can stop the soft ones going to waste… • BLEND THEM UP Use soft, slightly overripe flesh for smoothies. You can also make use of the avocado pit (or stone), which contains fatty acids, fibre, a small amount of protein as well as antioxidants. To add to a smoothie, split the pit in two with a knife, and blend with the other ingredients. They’re quite bitter, so pair with other strong flavours such as coconut and chocolate, or…

Whether your locks have taken a back seat during lockdown, you’re looking for some fresh style inspiration or you’ve decided to try some new products, consider this your go-to guide to making 2021 your best hair year yet. So that even during these uncertain times, at least the one thing you can guarantee is amazing hair. Banish quarantine hair With a worldwide pandemic in full force, it’s not surprising that we have neglected our hair over the past few months. But there are ways of getting your hair back to health. ‘Your scalp is skin – you take it to the same places you take your face – and it’s your hair’s support system,’ explains Anabel Kingsley, trichologist at Philip Kingsley. This means that the condition of your scalp directly…

3 OF THE BEST HAIRSPRAYS Keep your coiffure in place with these heroes Moroccanoil Luminous Strong Hairspray, £17.25, feelunique.com Nourishes with argan oil, keeps hair in place and is perfect for natural styles. Schwarzkopf Got2be Glued Blasting Freeze Spray, £4.29, Boots Gives maximum hold for hair, smells lovely and is a firm industry favourite. L’Oréal Paris Elnett Normal Hold & Shine Hairspray, £5.50, lookfantastic.com Weightless with an ultra-fine fifimist, this will protect against humidity as it keeps your look locked down. FGY The cult serum has been reformulated so it’s even more powerful in fighting the signs of ageing. Estée Lauder Advanced Night Repair Synchronized Multi-Recovery Complex, £60, esteelauder.co.uk…

Cardio workouts such as walking, running or swimming will burn fat and boost stamina, but when it comes to strengthening the body and improving muscle tone, adding resistance training to your exercise routine is key – and it’s especially important as we reach middle age. Lifting freeweights is an effective way to do this at home, so here’s our guide to getting started… WHY USE WEIGHTS? ‘As well as sculpting and adding shape, lifting weights has many benefits for women,’ says Jemma. ‘You’re switching on lots of different, often unused, muscles in the body and this helps to strengthen the bones, improve balance and your posture gets so much better too.’ Best for beginners When starting out, hand weights, such as dumbbells are great entry-level weights to use at home.…

You might not have heard of ubiquinol, but that doesn’t mean you don’t need it. In fact, this compound, which is made naturally by the body, starts to deplete as we age. So why do we need it, and how can we get more? • UBIQUINOL 101 Ubiquinol is a vitamin-like substance; it’s the active and more easily-absorbable version of Coenzyme Q10 (CoQ10). ‘Ubiquinol plays a crucial role in protecting and energising cells, but as our natural levels deplete it becomes harder for us to convert carbohydrates and fats into energy, which makes energy production and recovery, especially in athletes or those that exercise regularly, more difficult,’ explains sports nutrition expert Dr Adam Carey. If we don’t get enough CoQ10, it can lead to health problems, including muscle stiffness, heart…

The pandemic has led to changes on a global level that we’ve never experienced before. As a result many of us have had to completely rethink our lives in the past year. ‘The only thing that’s certain in life is that it changes all the time,’ says psychologist Kate Keenan. ‘Nothing stays the same and you can’t control everything. The only thing you can control is the way you deal with challenges. This requires a certain amount of resilience and not everyone finds it so easy to adapt when structures they’ve always relied on are taken away. But, it can be done.’ Kate adds that the trick is to find a place of control within yourself, rather than relying on other people telling you what to do. ‘It’s a hard…

1 KNOW WHO YOU ARE ‘It’s important to give yourself the space and time to understand who you are as an individual,’ says Ruairi. Consider questions such as: What are my beliefs?; What are my values?; What matters most to me in my life?. ‘When you become solid in who you are, you learn to validate yourself and you don’t rely on the approval of others,’ says Ruairi. 2 OWN YOUR FEELINGS ‘When you deny how you really feel, you aren’t being honest with yourself or others,’ says Ruairi. This makes it hard to build genuine, sincere intimacy with others, as there will be a lack of safety and trust. ‘Learn to speak your truth openly and honestly; let your feelings be known,’ adds Ruairi. 3 STOP TRYING TO BE…

Whether you suffer from insomnia or you’re struggling with menopausal symptoms, your first port of call doesn’t need to be the pharmacy. In fact, there are lots of natural remedies, some of which are proven to help relieve your symptoms and improve your quality of life, that will be better for your body than pharmaceuticals. So what actually works? Our expert, Jo Webber, Ayurvedic practitioner (BSc) and head of herbal education at Pukka Herbs has the answers… LOW MOOD Brahmi is used in Ayurvedic medicine. ‘It has been found to improve serotonin levels in the brain,’ says Jo. Another popular herb to promote relaxation is chamomile. ‘This is good for those who are prone to anxiety,’ explains Jo. TRY: Ayurveda Pura London Organic Brahmi Herbal Capsules (£17.95 for 60 capsules,…

Do you struggle to nod off at night? Do you regularly wake in the early hours? Don’t worry, you’re not alone. It's estimated that almost half of the population* is affected by sleeplessness at some point due to poor sleep environments, bad habits or hormones. A study by King’s College London also revealed that 63% of people have experienced negative impacts on their sleep because of COVID-19. But regardless of the cause, the result is the same; a lack of sleep is seriously detrimental to our health and well-being, and there are countless studies to prove it. ‘Almost every known ailment is linked in some way to poor sleep,’ says Professor Jason Ellis, director of sleep science and director of the Northumbria centre of sleep research. ‘Sleep deprivation increases our…

When the nights get cold and dark, the last thing we feel like doing is going outside, preferring to snuggle down with a roaring fire and our favourite Netflix show. But did you know that getting outside even when it’s freezing can be good for you? In fact it’s a concept so ingrained in the Nordic way of life, it even has a name: friluftsliv. (pronounced free-lufts-live). No, we haven’t let the cat walk over our keyboard. Here’s how you can benefit. HEALTH AND HAPPINESS Friluftsliv can have far-reaching health benefits. ‘There’s evidence that time in the great outdoors lowers blood pressure and heart rate,’ says psychologist Dr Sam Cooley from the University of Leicester. ‘Other studies suggest that it requires less effortful attention than time in the chaotic human…

3 OF THE BEST SPREADS FOR YOUR TOAST KP Peanut Butter crunchy, £3, Tesco Not just a bar snack, the classic nut brand has created a spread that contains 35% less salt on average than other similar PB spreads on the market. Whole Earth Chocolate and Hazelnut Spread, £3.99, Waitrose & Partners It’s chocolate spread, but not as you know it. Peanuts and hazelnuts provide protein and fibre to keep your bowel movements regular. Plus, it’s far lower in sugar than conventional choc spread. Myprotein Fruit Spread Zero, £4.99, myprotein.com Think of jam, but the far healthier version. It still tastes great with no sugar and less than one calorie per serving!…

HAND WEIGHTS Build a set of increasing reps and sets. weights for varied SPRI Vinyl Dumbbells, from £15.99, John Lewis & Partners ADJUSTABLE DUMBBELLS You can add on more weight as your strength improves. Opti Cast Iron Dumbbell Set, £27.99, Argos KETTLEBEL A full-body conditioning tool for strength and balance Phoenix Kettlebell, £19.99, amazon.co.uk MEDICINE BALL Plyometric lifting, throwing and slamming increases power. Barbell Medicine Ball, £30.99, yorkfitness.com WEARABLE WEIGHTS Strap to wrists and ankles when walking, running or stretching. Tone Softbell Adjustable Wrist And Ankle Weights, from £7.99, decathlon.co.uk…

I’VE DISCOVERED A WHOLE NEW SUPPORT NETWORK’ Sue Long, 64, is a retired teacher from North Yorkshire. ‘I first started group walking when I was 17. I was looking for a hobby as part of my Duke of Edinburgh’s Award, and my mum saw an advert for a local group. Although I was younger than everyone else, I really loved the camaraderie that came with walking together. I left the group when I went to uni, then life took over – working, having children and living the kind of busy life many of us have at that age. The opportunity to join another group just didn’t come up. Then in 1992, we moved to Oxfordshire and I saw an ad for a local group. I decided to sign up and…

If you suffer from a bad back, it could be down to a weak core. Stabilising and strengthening your core muscles is essential to keep healthy and strong every day. Your body is essentially lazy and will always take the easy option – so if your abdominal muscles are weak, it will always use your back when moving instead. This means that stronger abdominal muscles take the pressure off your back and straighten out your spine. • PREVENT INJURIES Engaging your core during exercise is key,’ explains FGY editor Lucy Gornall, who is also a qualified personal trainer. ‘It means you can flow through the movement more easily – for example when weight training – but there’s also less chance of you injuring your body, particularly the lower back. When…

If you’ve ever suffered from any type of pain – be it arthritis, musculoskeletal, from an injury, toothache, or something else – you’ll know how hard it is to focus on anything else. But while acute pain – pain that’s felt following a trauma or injury – can be dealt with and usually passes quickly, for the millions suffering from chronic pain, it can sometimes feel as though there’s no escape. What is pain? We have all experienced pain and know what it feels like – but what exactly is it? ‘Pain is officially defined as “an unpleasant sensation, pysical or emotional, that is related to actual or potential tissue damage,”’ explains Dr Attam Singh, consultant in pain medicine and anaesthesia at the London Pain Clinic. ‘This definition is important,…

Ever said yes to an invite when you really wanted to say no? Or, stayed quiet when someone pushed in front of you in a queue? If you have, assertiveness may not be your strong point. ‘So many women have a collective phobia of being perceived as rude,’ says Rebecca Reid, author of The Power Of Rude: A Woman’s Guide To Asserting Herself The Power Of Rude: A Woman’s Guide To Asserting Herself (£13.99, Trapeze). They find it hard to be assertive and put their own needs last. I used to be like that until I realised that I was spending a lot of time not doing the things I wanted to. I didn’t want to upset people. But, that’s no way to live and it doesn’t benefit anyone. All you’re doing…

She might be a successful lawyer, mother, former first lady and author of a best-selling autobiography, but it doesn’t stop Michelle Obama suffering from imposter syndrome. ‘We all have doubts in our abilities,’ she previously revealed. And she’s not alone. Actresses Kate Winslet and Emma Watson are among other highly successful women who have admitted to suffering from it too. And in a survey by Natwest, 60% of women who considered starting their own business admitted to not doing so due to a lack of confidence, while 28% of working women felt like imposter syndrome stopped them from speaking up in meetings. Sound familiar? Learn how to recognise it, deal with it and believe in yourself. WHAT IS IT? If you’ve ever felt like a fraud, or as though you’re…

If you’re easily distracted, an overthinker, or you regularly compare yourself to others, chances are you’ve become ungrounded. But what does that mean and how can you regain some balance? • IN CONTROL ‘Being grounded is the ability to be completely aware and conscious during the present moment – you practice a deep sense of mindfulness and rarely think about what-ifs,’ explains Fiongal Greenlaw, founder of The Wellness Foundry (wellnessfoundry.co.uk). ‘When you’re grounded, you’re in complete control of your mental and emotional self, and are not easily swayed by another’s influence.’ • MAKE CONTACT ‘The Earth is electrically conductive and carries a mildly negative charge – so direct contact with the Earth evens out the positive charge that builds up in the human body,’ explains Fiongal. ‘The trouble is, it’s…

Who wouldn’t want to visit a faraway island known for its tropical climes, finest white sands, exotic turquoise waters and chilled out approach to life? There is a bonafide reason that Aruba is known as ‘One Happy Island’ I can report, and it most certainly does not disappoint. Aruba is one of the three ABC (Aruba, Bonaire and Curaçao) islands in the southern Caribbean, miles off the coast of Venezuela. All three islands are part of the Kingdom of the Netherlands, but Aruba and Curaçao are autonomous self-governing countries. Aruba has a population of approximately 100,000 people and is just 21 miles long, which all adds up to the community feeling of family, friends and fun. The flight is a respectable length at around 10 hours, and I am met…