Innholdsfortegnelse for January 2022 i Woman&Home Feel Good You

Welcome to Feel Good You from woman&home, the first issue of 2022! It’s that time when we promise ourselves that this year will be different. We will be healthier, happier – and fit into all those clothes at the back of the wardrobe that have inexplicably shrunk! Well, we’re here to help you with that. We’ve found the most inspirational tips to make those resolutions stick (p10), the best way to clear out the clutter (p16) and an amazing diet plan to help you lose weight and look younger (34). And, for those of you who determined to fit more exercise into your lives, our experts will help you learn to love it. From walking to running (p72), to mindful yoga (p78), we have it covered. But it’s not all about…

Small changes can often mean big wins – and these daily habits are all very doable! 1 Get up as soon as your alarm goes off, no more snooze button. 2 Make your bed first thing in the morning, so it’s done and you don’t have to think about it. 3 Write on a sticky note one important thing you need to achieve that day. 4 When putting on your underwear, stretch down and try to touch your toes. 5 After finishing lunch, walk around the house or office at least once. 6 Every time you wash your hands, take three deep breaths. 7 When you leave your living room last thing at night, give it a quick tidy-up.…

Letting go of items that have an emotional value can be hard. ‘It’s difficult, especially if they’ve been inherited, but would the person who gave you the item truly expect you to keep something you didn’t want?’ asks clinical psychologist Linda Blair. Here is how you can preserve memories: • Donate it to a place where it might be better appreciated. • Sell it and donate the money to a good cause, or buy something that will remind you of that person instead. • Save the special things you want to keep in a memory box, and take photos of the rest for a dedicated album. ‘Studies show that photos spark exactly the same emotions and memories as the actual item,’ reassures Vicky. • Nostalgic memorabilia, such as old theatre…

Being organised is an ongoing process, so even if you have the most streamlined home by the end of the process, you still have to keep on top of it all. Here’s how… • DELEGATE If you live with others, explain what you’re aiming to do and insist that everyone plays their part, even in a small way. You should not have to do it all alone. • TAKE SMALL STEPS ‘A “little and often” approach to tidying up – say, 15 minutes every day – keeps jobs small and manageable so tasks don’t build up,’ says Vicky. • MAKE IT LESS OF A CHORE Play some happy, energising music while you tidy up, invest in a smart new cleaning gadget or even some nice cleaning products (this won’t turn…

Most of us have tried-and-tested ways of getting to sleep – sipping a calming herbal tea, relaxing in a bubble bath or swapping our smartphone for a book before we hit the sheets. But for those who still can’t get the zzzzzzz they need, a new type of therapy – cognitive behavioural therapy for insomnia (CBT-i) – may be the answer. Nearly half of the UK population has trouble getting to sleep at least once a month*. Not only is difficulty sleeping frustrating and exhausting, but it can have an impact on mental and physical health, too. One US study** showed 40% of insomniacs had a mental illness, compared with 16.4% of those with no sleep complaints. Further research from the University of Arizona also linked chronic insomnia with high…

‘Reflexology uses nerve points on the feet that relate to different parts of the body,’ says Beata. ‘Applying pressure to these points indirectly releases tension.’ Here’s how: • TO COMBAT STRESS Press and hold underneath the arches for one minute with your thumb. • TO TREAT TIRED EYES Apply a firm rotational movement into the crease under the tip of the first and second toes on both feet. Repeat three times on each. • TO EASE A TIGHT NECK With the thumb, work up and down in firm circular movements from the base of the big toe to the base of the ball of the foot. Finish by holding the big toe firmly, and gently pull and rotate three times clockwise and three times anticlockwise.…

Szechuan chicken Gradually adding different aromats and marinating the chicken gives this spicy dish wonderful layers of flavour. Serves 4 • Ready in 40 mins, plus marinating For the marinade: 1tbsp sesame oil1tbsp mirin rice wine2tbsp soy sauce1tbsp cornflour2 spring onions, roughly chopped For the chicken: 400g (14oz) chicken fillets, diced100g (3½oz) cashew nuts½tbsp vegetable oil1tbsp Sichuan peppercorns, crushed8 dried red chillies, finely chopped1tbsp garlic, peeled and finely chopped1tbsp fresh ginger, finely chopped4 fresh chillies, seeds removed and finely chopped1 red pepper, diced100g (3½oz) mushrooms, sliced150g (5oz) asparagus, roughlysliced, with a few spears kept whole, to garnish2 spring onions, roughly chopped To garnish: 1tsp sesame seeds, toasted2 spring onions, roughly choppedHandful of roughly chopped coriander 1 For the marinade, mix together the sesame oil, mirin, soy sauce and cornflour. Add…

Freekeh with kale pesto Having a diet very high in veg is one of the most effective ways to limit hot flushes. Freekeh is made from green wheat that’s been roasted and crushed. Serves 6 • Ready in 45 mins For the pesto: 60g mixed nuts, toasted100g kale60g flat-leaf parsley, roughly chopped1 garlic clove60g Parmesan cheeseZest and juice of 1 lemon100ml olive oil, plus 2tbsp for the freekeh For the freekeh: 4 spring onions, roughly chopped300g beetroot, washed and cut into wedges8 radishes, halved4 tomatoes, halved100g asparagusHandful thyme sprigs, leaves only300g freekeh1ltr vegetable stock45g roasted almonds, finely choppedParmesan shavings 1 For the pesto, place the nuts in a food processor and blitz until fine. Pour boiling water over the kale, then drain immediately. Leave to drain and cool for 5…

Luxe lip colours Chapped winter lips need extra moisture, but don’t feel you have to compromise on glamour in order to keep them hydrated. Nude By Nature Moisture Shine Lipstick in Pale Coral, £13, nudebynature.co.uk, is full of nourishing jojoba oil and leaves a slick of pretty colour that will subtly brighten up the dullest of days. REPAIR YOUR LASHES AND BROWS Has repeatedly getting lash extensions and brow tints ruined your natural look? Fear not. After four years in the making, lash serum experts Revitalash have come to the rescue with a brand-new Lash & Brow Masque, £40, revitalash.co.uk. The Tri-Flora Complex, consisting of nutrient-dense ginseng, gleditsia and white nettle extracts, deeply nourishes damaged hairs and gives a big boost of hydration so they can get back to looking…

Single or double? The most obvious place to start when cleaning your face properly is to consider the time of day. In the morning, a single cleanse should be fine as long as you’re going to bed barefaced! But at the end of the day and if you wear make-up and SPF, a thorough or ‘double cleanse’ might be needed. But what exactly is double cleansing? It’s exactly as it sounds – cleansing twice. The first stage of this two-step process is to break down all of your make-up, whether that’s stubborn mascara or long-wearing foundation. The second stage actually cleans the skin, ridding pores of dirt and debris, prepping it for your skincare. Sleep with nothing on As we sleep, our skin regenerates itself. It’s the largest organ of…

RUNNING Stay safe and stylish in punchy prints and bright colours. Look for quick-drying fabrics and stretchy materials that support you as you go. WALKING Whether you’re trekking through the countryside or walking the dog in the local park, keep cosy and comfortable in fleecy fabrics and sturdy boots. YOGA Find your inner zen in soft pastels and breathable fabrics. Just add a slouchy sweater to take you straight to your post-workout brunch. GYM Whether it’s a spin session or weight workout, sweat it out in body-sculpting leggings and lightweight tees that will give you a confidence boost.…

YOGA SQUAT (MALASANA) Stand feet slightly wider than hip-width apart, toes pointing outwards. Squat as deep as you can, bring your elbows to the inside of your knees and bring your palms together. Use your elbows to push your knees apart and hold the pose for 30 to 60 seconds. THREE-LEGGED DOG (TRI PADA ADHO MUKHA SVANASANA) First, get into a downward dog position (hands shoulder-width apart on the mat, feet hip-distance apart with heels grounding downwards, tailbone in the air). From downward dog, lift your left leg towards the ceiling, foot flexed and hips level. Bend your left knee and let your heel move towards your hip. Hold for 15 to 30 seconds and repeat with the other leg. Return to downward dog before walking your hands to your…

‘It motivates me to do something useful while I exercise in the fresh air’ ANNE BURKLE, 77, from Milton Keynes, is a volunteer for The Parks Trust and regularly litter picks along the River Ouzel, as well as helping with river repair work. ‘I started as a volunteer for The Parks Trust, the charity which cares for over 6,000 acres of parkland and green space across Milton Keynes, five years ago. My partner and I joined to motivate us to get out into the fresh air for exercise while doing something useful for our local area. We went on daily walks, even before the pandemic, but wanted to feel we were working more than just our legs. As volunteers, we were allocated a patch along the banks of the River…

‘The back is made up of joints, muscles, nerves and discs, which means it can be tricky to locate the cause,’ says Dr Powles. But medics will often classify it into one of these three categories: • AXIAL PAIN Affects one spot or region in the back. It can be described as sharp or dull, coming and going, constant and throbbing. A common cause is muscle strain. • REFERRED PAIN Likely to move around the back and is described as dull and achy. Intensity can vary. • RADICULAR PAIN (OR SCIATICA) A more serious pain, characterised as an electric shock-like feeling as it shoots down the leg. Cause is often compression of one or more of the spinal nerve roots from a herniated (or bulging) disc.…

Dubbed ‘the greatest global challenge for health and social care in the 21st century’*, dementia is now the world’s fifth biggest killer, with a new UK diagnosis made every three minutes. As the number of people with dementia is set to increase sharply from 850,000 to 1.6 million by 2040 (largely because we’re living longer), the crisis is deepening. A gross lack of social care funding means those living with the condition and their loved ones are forced to spend everything they have on care – currently around £100,000 per person with dementia, according to a recent Alzheimer’s Society report. And while that’s set to change from October 2023 as Prime Minister Boris Johnson has announced there will be a cap of £86,000, it doesn’t help families today. LIFE-CHANGING DECLINE…

If you’ve ever found yourself in the bathroom wondering ‘why does my pee smell?’, then you’re not alone. It’s a question that’s Googled almost 10,000 times a month in the UK, but while it’s not often a huge concern, it can reveal subtle signs that something’s wrong with your wellbeing. ‘Urine is a great marker for health,’ explains Dr Ross Perry, GP and medical director of cosmedics.co.uk. ‘It looks predominantly at your hydration, but can also reveal whether there are any medical conditions, such as diabetes, an infection, kidney disease or even cancer.’ Here’s everything you need to know if yours is giving off an unwanted whiff… 1 You’re dehydrated If your urine has turned a dark yellow colour and started to smell, you may not be drinking enough water.…

Q It’s really embarrassing but I have suddenly started to burp all the time, and I mean really much more than usual! Sometimes there is even a sort of burning sensation in my throat as or after it happens, or I can taste whatever I ate beforehand, but why has it suddenly become a problem? AWe all burp or belch occasionally, often after eating. It is common after drinking carbonated drinks such as cola or beer, for example. But if you have recently started burping much more than is usual for you, I would speak to your doctor. In your longer letter, you also mention discomfort in your tummy after eating, and burping can be related to indigestion, also called dyspepsia. We have all had occasional indigestion after eating too…

We often don’t know we need a role model until we’re given one. Take Captain Sir Tom Moore in the height of the pandemic. He aimed to raise £1,000 for the NHS by walking 100 lengths of his garden before his 100th birthday, but famously ended up raising millions for the NHS and receiving a knighthood. He helped us all feel we have a part to play, and inspired countless others around the UK to raise hundreds of thousands of pounds for charity. Most people say their biggest role models are their parents or a particularly inspiring teacher at school, but we are all influenced by people we meet or are exposed to throughout our lives. In psychologist Fiona Murden’s book, Mirror Thinking: How Role Models Make Us Human, she…

My exercise routine… It’s currently being two hours at the ice rink, as I’m in the middle of training for the new series of Dancing on Ice. My diet… I’m trying to be as balanced as possible. I am such a foodie and I don’t believe in diets any more. It’s all about what works for you. You should have treats when you want them, but it’s also good to be mindful. My favourite guilty food treat is retro chocolate – After Eights! – and my favourite drink is a cup of tea. I am very British! I also love a glass of white or rosé wine. My beauty regime… I cleanse, tone, then apply a serum in the morning and again in the evening. I invest in good products…

You don’t have to be superhuman to stick to your resolutions, says psychologist Dr Sean Young. ‘You don’t even have to become like someone else. You just need to use the right process.’ Try his foolproof strategies. + FIND YOUR TRIBE There really is strength in numbers and good things happen when we share our goals with others. ‘Be around people who are doing what you want to be doing. Social support and a bit of competition leads to change,’ says Sean. Join an online support group, or start a WhatsApp chat with friends who have similar goals. + TRICK YOUR BRAIN ‘Lasting change starts with an actual physical change in behaviour, not a change in mind,’ says Sean. An easy neuro-hack is to add a new habit to an…

• THINK IN REVERSE ‘What we call “backward chaining” is an effective way to start a process like decluttering,’ explains Linda. ‘Envisage the last thing you’ll need to do to achieve the perfect result, then gradually work backwards, task by task, until you are at the starting point. This helps you to visualise the path ahead.’ • SET YOUR SIGHTS A quick look at Pinterest helps even the most reluctant declutterer aspire to a beautifully curated bookshelf, a simplified closet, or a stylish home office, so create a few boards for inspiration. None of us is living in a show home, but it helps to aim high! • FIND YOUR MOTIVATION This could be something as simple as buying pristine stationery for your desk, getting new clothes hangers or smart…

Getting out of bed in winter is a struggle. Fact. The cold weather and dark mornings don’t exactly scream ‘fling off the duvet and skip out the door’. The lack of light means your brain produces more of the hormone melatonin, which makes you sleepy. It’s the reason why the animal kingdom thinks now is a good time of year for a long, cosy kip. Sadly, we don’t have that luxury. But there is a way to recreate those bright, sunny spring mornings, that will tell our bodies it’s time to get up and face the day. Say hello to one of these sunrise alarm clocks that are guaranteed to get you bouncing out of bed. BEST FOR SMALL SPACES Its tiny footprint at just 8cm deep makes it perfect…

If your body care is confined to your bathroom, be sure to use an oil that has more than mere skin softening on offer. • REALLY GOOD MUSCLE & JOINTS OIL This Ayurvedic Mahanarayan blend of nutrient-rich botanicals is a potent and warming combination, and will ease away muscle aches (£18 for 100ml, fushi.co.uk). • DETOX TONING OIL Features essential oils used by aromatherapists for lymphatic drainage massage (£17 for 100ml, nealsyardremedies.com). • INNER STRENGTH BODY OIL With rose, frankincense, clary sage and cardamom to inspire positivity (£47 for 100ml, aromatherapyassociates.com). • ISLA APOTHECARY NEROLI BODY OIL It de-stresses skin and lifts the mind, thanks to spirit-raising neroli (£19.80/100ml, fragrancedirect.co.uk).…

MASSAGE YOUR SCALP Bouclème Scalp Massager, £12, boucleme.co.uk Lather up your shampoo with this scalp massager. It’ll get into the roots for a deep clean and work to promote healthy hair growth. USE A HAIR MASK Gisou Honey Infused Hair Mask, £45, selfridges.co.uk Part of a haircare range infused with natural honey, this mask targets dry, frizzy hair and replenishes moisture for silkier, softer locks. TAKE A SUPPLEMENT Hush & Hush Deeply Rooted Dietary Supplement, £55, hushandhush.co.uk Keep your hair in tip-top condition even before it’s begun to grow by taking a supplement that will nourish the roots. This one is packed with essential vitamins.…

One thing I love about my job is discovering brilliant products and spreading the word on the transformational joy they can bring – it’s not just about what they can do on the outside, it’s how they can make you feel inside that’s just as important. When I’m in need of a pick-me-up, there’s nothing I love more than grabbing some make-up samples that have just landed on my desk to give myself a mini makeover. Fresh brows, defined lashes, a pop of pink blusher and a delicious shade of raspberry for the lips – like Clarins Joli Rouge Lacquer in Grenadine, £22. The result? I always feel wonderful – restored, brighter and in more positive. ‘Applying make-up can be a valuable self-care ritual,’ says make-up artist and Human Givens…

If you’ve pledged that 2022 is the year you’ll get fitter and healthier, both walking and running are great exercises for your body and mind. The NHS recommends adults should do at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity, per week, and going for a jog or walking at a moderate or brisk pace are activities that can help you to meet this target. The bonus of these workouts is that they’re simple and cheap – what could be easier than lacing up your trainers and stepping outside? Plus, they can be adapted to suit different levels of fitness. But if you’re undecided about which one will suit you best, read on to discover the benefits and then get started with our beginner-friendly plans.…

On a health kick in 2022? A fitness tracker can be a game changer but, with so many smart watches out there, finding the right one can feel like an impossible task – especially if you don’t want to spend a fortune. Whether you’re keen to track your daily steps, kick-start your fitness journey or simply want to monitor your general health, it’s important to choose a tracker that has the features to suit your needs. Sound overwhelming? Don’t worry, our top five picks will help you to make the right decision – fast! BEST FOR… CONVENIENCE Honor Band 5, £29.99, Argos Forever losing your phone? The Honor Band 5 might be the solution. Not only can it track activities such as walking and swimming, monitor your heart rate and…

• SUPPORT YOURSELF Whether you have a desk job or you’re regularly driving from A to B, place this Specialist Synthetic Lumbar Support Pillow (£20, John Lewis & Partners) between your lumbar spine and the chair to help you maintain a comfortable, supportive position when sitting. • RUB IT AWAY Gently working Healthspan’s CBD Balm (£19.95 for 30g, healthspan.co.uk) into the sore area on your back can soothe and relax the muscles, easing pain. It also has a calming scent of essential oils and lavender. • TURN UP THE HEAT To release tight muscles and reduce pain, heat can work wonders. Try the Dreamland Intelliheat Heatpad (£35, Argos). It has five different heat settings and an auto shut-off after three hours. Just be sure not to apply directly onto your…

Are these stories fact or fiction? • HIGH BLOOD PRESSURE CAUSES ALZHEIMER’S Unhealthy blood pressure levels have been known to cause vascular dementia – when blood vessels supplying the brain become blocked or narrowed. ‘Those whose systolic blood pressure topped 130mmHg or more were 45% more likely to go on to develop dementia than those with a lower systolic reading,’ explains Dr Sarah Brewer, author of Overcoming High Blood Pressure. A study published in Neurology also suggests that high blood pressure could be a factor in Alzheimer’s disease. ‘Researchers found that those with hypertension (high blood pressure) had a higher number of lesions inside the brain, and areas of tissue had died due to lack of blood supply,’ it said. However, the jury’s out on whether hypertension causes Alzheimer’s disease…

PAINKILLERS Chronic pain is very common and is defined as pain lasting for longer than 12 weeks. In some cases there may be a known underlying cause, such as arthritis, but in others, the original injury may have resolved but the nervous system has upregulated and is still sending pain signals to the brain. In this case, the pain itself is the disease. There are lots of medications available over the counter, the most common being paracetamol and ibuprofen. Doctors then gradually prescribe according to what is called the analgesic ladder, where the medications increase in strength and dose, perhaps to include an opiate containing codeine or tramadol. However, these medications are addictive and have side effects, such as headaches, which may actually worsen your condition. Other types of painkillers…

It’s not just celebs who are shouting about the benefits of therapy nowadays. Around 28% of Brits have seen a counsellor or psychotherapist, a survey by the British Association for Counselling found. But there’s still a type which many of us find scary or intimidating. That’s sex therapy – and while the thought of talking to a stranger about the most intimate parts of your life may seem terrifying, it could be a huge help. Maybe your confidence levels have plummeted, you’re turned on in a different way than before, or perhaps your sex life has become non-existent? Just like with any other health concern, there are professionals out there ready to listen to your worries and help you through them. ‘For some people, sex is a source of great…

There might also be a way to fast-track change. How? With mini celebrations for each achievement. ‘Even if it’s a tiny step forward – such as drinking one glass of water or getting through half a day without checking your Facebook, if you celebrate it, the habit is more likely to stick more quickly,’ says Heather. ‘This is because, by acknowledging that we’ve done something good, dopamine is released in the brain, which makes us feel good about it. The brain associates that feeling with the action we’ve just done, and wants to do it again. So you’re retraining your brain to associate that new habit with pleasure.’ So, whatever your achievement is, tell your friends about it and lap up their praise, or treat yourself to something you love…

1 LEARN TO PRIORITISE A daily action plan is key, says Linda. ‘Your list will be too long, so prioritise the three things that are most important, and concentrate on those.’ 2 BE PREPARED Compiling your to-do list the night before helps you to de-stress before bed, plus it means you won’t waste time in the morning when you could be cracking on. 3 HOME SWEET HOME Give everything a home – from keys to gadgets – and always use it. 4 DOUBLE UP Have duplicates of items you use often. ‘I suggest scissors in the kitchen, as well as in the bathroom, but keep them in a designated place,’ says Vicky. 5 LOW-MAINTENANCE Keep it simple – complicated filing systems won’t work long-term because they’re too time-consuming to maintain.…

For most of my life I’ve thought that I’m worthless and freakishly ugly. It’s hard to separate these intrusive thoughts from reality, so I truly believed I was a monster and feared my own reflection. Signs of body dysmorphic disorder (BDD) appeared at around 11 years old. I remember monitoring creases on my neck and being terrified that they’d get worse. Insecurity about my appearance was magnified at secondary school as I looked different. My family came to the UK from India and we lived in an area with little diversity. It was the early 1980s and my school was a hotbed for racism and bullying. I was ridiculed for being Asian and taunted about my prominent nose. My mum saw I had little confidence so arranged for me to…

Ease these ailments with the right type of massage… 1 BLOATING MANUAL LYMPHATIC DRAINAGE (MLD) Why: It encourages lymph to move through the lymphatic system, helping to relieve fluid congestion. ‘Movements are very different to massage,’ says top practitioner Susan Mumford. ‘They’re light and gentle strokes, with a rhythmic, pumping feeling.’ Cost: Around £60 with Susan in London (susanmumford.co.uk), but prices vary around the UK. Find out more: mlduk.org.uk 2 BACKACHE BODY STRESS RELEASE (BSR) Why: Starts with very light pressure working from the lower back up to the neck. Practitioner Marie Stone-Balaam says, ‘Using mainly fingertip and thumb or very gentle hand rotations, the body and brain are stimulated to release the stored tension.’ Cost: With Marie in Hailsham, East Sussex, it is £30 (chrisbsr.co.uk), but cost varies around…

CARROTS Carotenoids in carrots give your skin a healthy, attractive glow and provide some protection against damaging UV light. ORANGES A large orange gives us our daily requirement of vitamin C, which helps mop up ageing free radicals. The pith is also rich in flavonoids, which help protect our collagen. KALE This green super food protects against age-related eyesight problems and is amazing for skin. 10mg of lutein daily (the amount in half a cup of cooked kale), increases skin hydration and elasticity. TOMATOES Containing a red pigment called lycopene, they protect skin against UV rays – the primary source of premature wrinkles. Cooked tomatoes are softer, so lycopene is better absorbed. PEANUTS Packed full of biotin – a B vitamin that’s great for skin, hair and nails – and…

Three more evening meals you might like to try out… • Mussels in spicy tomato and garlic sauce Add canned chopped tomatoes to softened chopped onion, chilli and garlic. Thin the sauce with a little white wine if needed. Add 200g fresh mussels for 5-10 minutes. Top with chopped parsley and serve with toasted ciabatta brushed with olive oil and crushed garlic. • Zesty salmon with roasted vegetable couscous Roast a mix of vegetables with chopped chilli and garlic. Sprinkle a salmon fillet with paprika and a few dried chilli flakes and bake with the roasted veg. Make the couscous using boiling water and grated zest and juice of 1 orange and 1 lime. When the veg is cooked, combine with the couscous and top with the salmon. • Beef…

1 USE AN ACTIVE EYE CREAM Many of these are just ordinary moisturisers in smaller packaging with heftier prices. For results, there are two active ingredients that work brilliantly on eyes. For dark circles, vitamin C is a powerful brightener and antioxidant that improves texture and firmness. Look for at least 5% in airtight, UV-proof packaging, like Murad Vita-C Eyes Dark Circle Corrector, £56, cultbeauty.co.uk, with vitamin C and light-reflecting micro-minerals to instantly brighten. For everything else, retinol is a skin-improving superstar that speeds up cell turnover. You might experience flaking as your skin adjusts, but the results on lines and texture are worth it. Olay Retinol 24 Night Eye Cream, £34.99, blends pure retinol and 0.3% retinyl propionate, known to be less irritating. 2 WEAR SPF EVERY DAY The…

If you don’t have time to meditate, attend yoga classes or have a regular relaxing massage, try using your daily beauty rituals as your opportunity to de-stress. Get more from your bath time by introducing calming oils, or by learning how your existing skincare regime can help you to relax. It’s never been easier to look after your inner wellbeing, as well as your outer beauty. A moment for you When you do have some time to lock yourself away in the bathroom, there’s nothing more restorative for your wellbeing than having a long, relaxing soak. ‘Baths have a remarkable power to instantly transform how we look and feel,’ says beauty expert Suzanne Duckett, author of Bathe: The Art of Finding Rest, Relaxation and Rejuvenation in a Busy World (£16.99,…

Be stylish and comfortable with the right kit.…

1 STAY HYDRATED Healthy spinal discs that ‘cushion’ the vertebrae and act as shock absorbers contain about 80% water. During the day, as gravity affects the spine, water is squeezed out of the discs, potentially leading to back pain. Try and drink two litres of water a day, minimum. 2 EASE INTO THE DAY ‘Don’t jump out of bed, you stiffen up after a night resting in one position,’ says physiotherapist Sammy Margo. ‘Lying on your back, gently pull each leg to your chest 10 times, to loosen up. Then roll onto your side, bend your knees, push your hands to raise yourself up and lower your legs over the side of the bed.’ 3 SIT ‘BBC’ STYLE That’s with your Bottom to Back of Chair. ‘Sit up straight with…

With every New Year comes new trends – and it’s no surprise that health and wellbeing is still everyone’s top priority. Here’s what to look out for in 2022… • AYURVEDIC MEDICINE Yoga never falls out of favour due to its ability to help promote calm, but now more people are discovering its sister science, Ayurveda. ‘Once you understand your dosha (mind-body type), it unlocks a user’s manual for how to balance your body, mind and spirit,’ says Jo Webber, Ayurvedic practitioner and head of herbal education at Pukka Herbs. Ayurveda can help with sleep, anxiety and recovery, such as reducing inflammation, which then decreases the risk of obesity, heart disease, diabetes and other chronic conditions. • DIGITAL THERAPY Online therapy skyrocketed during the pandemic, making this new way of…

Miserable toothache threatening to spoil your week? Whether it’s caused by an early sign of tooth decay or the result of some short-term mouth trauma, like accidentally biting down on your fork too hard, these at-home remedies can give you immediate relief. Here’s what you need to know while waiting to see your dentist… OVER-THE-COUNTER PAIN RELIEF What’s the best painkiller for a toothache? It’s probably the one you have in your handbag. ‘I recommend alternating paracetamol and ibuprofen as painkillers, then using a topical pain reliever on the painful area,’ says Dr Paul Springs of Timeless Dentistry. Speak to your pharmacist if you’re unsure about what painkillers to take and when to take them, and always follow the instructions on the label. COLD COMPRESS If a toothache suddenly flares…

Q My long-term partner tells me he loves my body, but I don’t like being naked in front of him because my figure has changed so much since we were in our 20s. I can’t believe he can still find me attractive. How do I repair my sexual confidence? Phillip says: Most of us over 40 feel something similar. But that’s not the same as thinking older shapes lack allure. Your partner, for instance, still finds you lovely, but you scorn his views. If you allow your brain to reframe your prejudices, you might just notice that you are a pretty woman who is simply aged more than 20. What your man wants is your caresses and tolerance of his own flaws. Put this to the test. Pretend you like…

MOSTLY As STOP FOCUSING ON SKIN-DEEP FLAWS You concentrate on your so-called ‘flaws’, like spots, hair, bags and all things that sag. You crash-diet and aren’t kind to your body, and you can’t see beyond what looks back at you in the mirror. Try telling yourself you’re beautiful three times every morning, and smile – it’s contagious. MOSTLY BS YOU COULD DO WITH A LIFESTYLE REVAMP You don’t appreciate what you have and you look at your body negatively. This then has an effect on your diet and leads to unhealthy eating. Focus on one thing at a time and try to solve it. Are you tired because you’re not eating healthily? It could help you to feel more body-positive. MOSTLY CS DON’T PUNISH YOURSELF You constantly compare yourself to…