Innholdsfortegnelse for April 2021 i Woman&Home Feel Good You

Welcome to Simply woman&home. This new series incorporates everything you love about Feel Good You plus other great subjects, from food and gardening to wellbeing, all brought to you by the experts at woman&home. As ever, this issue is packed with advice to soothe and improve your mind and body. And this month in particular we wanted to share some tools with those of you who, if you’re like me, have found the last few months that hardest part of the pandemic. As I write, we are seeing the first glimmer of hope that life might start to get a bit better. But, whatever happens, we’re here to support you. From easy at-home workouts to keep you moving (p78) to simple ways to find happiness in every day life (p24)…

▸ Reading… I’m reading a great psychological thriller called All In Her Head by Nikki Smith. And lovely Dawn French’s new book, Because of You. Billy’s amazing uncle David (Walliams) has given us all his books. I want Billy to be old enough to understand them, because they are so genius. ▸ Eating… I’m not the greatest cook but I can do a really good Sunday roast. Yorkshire puddings with Yorkshire gravy. I’m a proper Yorkshire girl. I do want to learn to cook better. I want Billy to be able to have his friends over and for it not to be, ‘Eurgh, Mum’s cooking.’ ▸ Listening to… Dolly Parton – she is my idol. I think I would faint if I met her. ▸ Buying… I’m a nightmare for…

It’s no great surprise that, while we were all stuck at home during lockdowns, feeling stressed, there was a huge increase in demand for essential oils, something that experts say is set to continue for years to come. Why? Well they claim to help with a variety of ailments, from stress to pain, and as they’re 100% natural, they don’t require a prescription and are easy and safe to use at home. But what is the science behind aromatherapy? And which ones should we be using to see the best results? Our experts have the answers… What are essential oils? ‘All plants have naturally occurring oils which help attract pollinators and keep the plant healthy,’ says Jennie Pinkhart, clinical aromatherapist and founder of Eve & Keel. ‘These oils are extracted…

Diffuser ✢ This NEOM Real Luxury Reed Diffuser from their Scent To De-Stress Range blends 24 essential oils including lavender, Brazilian rosewood and jasmine. Place in your bedroom to unwind at the end of the day (£38.00, neomorganics.com). ✢ Whether you want to de-stress or need a boost of energy, Tisserand’s Aroma Spa Diffuser will allow you to create the scent to suit your mood. Fill the diffuser with water and add 4-6 drops of your chosen essential oil (£36.00, tisserand.com). Bath and shower oil ✢ Add Neal’s Yard Remedies Geranium & Orange Foaming Bath to your tub and let the blend of lavender, Spanish marjoram and geranium essential oils help you relax (£15.50 for 200ml, nealsyardremedies.com). ✢ Wake up to this ESPA Energising Bath & Shower Oil. Infused with…

✢ CRUMPETS One standard sized crumpet can have the same amount of salt – 0.81g – as two portions of fast-food fries. ✢ BACON Two rashers of bacon can provide as much as 2.84g salt – that’s more salt than eight bags of ready salted crisps. ✢ ASIAN FISH SAUCE Shop-bought bottles of this condiment have been found to contain 4g of salt in just one tablespoon – the equivalent of nine anchovy fillets. ✢ PIZZAS Nearly half of all shop-bought pizzas contain 6g of salt, which is an entire daily allowance. ✢ WHAT ABOUT MEAT-FREE ALTERNATIVES? ‘We are often misled by the perceived “health halo” of meat alternatives, including meat-free burgers, sausages and mince, which can conceal high levels of salt,’ says Zoe. Research shows that many meat-free burgers…

Creamy Paprika Prawns Frozen cooked or raw prawns are quick and easy options in this dish, where they are flavoured with chilli and garlic. Serves 2 • Ready in 25 mins 170–200g konjac noodles (drained weight)2tbsp extra virgin olive oil or butter1 onion, finely sliced into half-moons½ red pepper, finely sliced1 garlic clove, finely chopped or crushed150g frozen or defrosted cooked prawns1tsp smoked paprikaA pinch of chilli flakes or finely chopped hot chilli4tbsp dry white wine3tbsp double creamA handful of flat-leaf parsley, roughly chopped (optional)½ lemon, cut into wedges, to serve 1 Rinse the noodles under cold water until cool to the touch, drain thoroughly in a sieve over a bowl and set aside. 2 Heat the oil in a large frying pan over a high heat and when hot…

Breakfasts ✢ Continental breakfast: 25g slice Emmental cheese, 50g wafer thin chicken, large tomato, slice of wholemeal toast spread with 1tsp light olive spread. ✢ Chop a large portobello mushroom and microwave for 1-2 mins in a covered bowl until soft (no oil or moisture required). Eat on 2 slices wholemeal toast spread with 2tsp light olive spread; glass of skimmed milk. ✢ Porridge made in the microwave with 250ml skimmed milk and 45g oats, handful of your favourite berries and a small drizzle of honey. ✢ 2 Weetabix served topped with a mashed banana; 200ml glass of skimmed milk. ✢ Boiled egg served with a slice of wholemeal toast spread with 1tsp reduced-fat olive spread, 150g 0% fat Greek yogurt, 50g blueberries. ✢ Bowl of strawberries, 200g 0% fat…

Us Brits eat an estimated 11kg of chocolate each, every year. But while the odd piece is fine, if you’re eating it all the time you could pose a few problems. The problem isn’t the cocoa – that’s been shown to have health benefits including helping lower blood pressure. The problem is that most chocolate is packed full of sugar, too. Giving it up for a month could help reset your sugar cravings and bring all kinds of other benefits… YOU’LL LOSE WEIGHT An average bar of chocolate contains around 200 calories. If you’re eating one a day, that’s an extra 6,000 calories a month, so ditching the choc could lead to a weight loss of 1.5lb! Obesity is a major cause of heart disease, so maintaining a healthy weight…

NIACINAMIDE Also known as vitamin B3, this all-singing, all-dancing ingredient can brighten skin, improve tone and minimise enlarged pores. Not only that, it has the ability to strengthen damaged complexions, which can reduce the signs of ageing – one to add to your skincare dictionary. FIND IT IN: Glow Recipe Watermelon Glow Niacinamide Dew Drops, £30, cultbeauty.co.uk PHA Gentler than the chemical exfoliants AHA and BHA, PHAs are made for sensitive skins that want to aid the natural skin-shedding process and create a brighter complexion. They may not always be labelled as PHA, so look out for Gluconolactone, along with galactose and lactobionic acid. FIND IT IN: Exuviance Gentle Cream Cleanser, £31, mortarandmilk.com GLYCOLIC ACID A chemical exfoliant that sits in the group known as AHA. Glycolic acid smooths away…

Winter can be a tough time for the skin thanks to typical seasonal symptoms like dryness, dullness and irritation. But going down a more natural route by introducing herbs into your skincare regime might be the answer for better skin (and a more confident you) this winter. Herbal ingredients are packed with natural vitamins and antioxidants that keep the skin healthy and glowing. They help to detoxify, heal and protect the skin as well as reduce issues like acne and fine lines. And the great news is that there are plenty to choose from; for example, chamomile is an excellent anti-inflammatory for irritated skin, calendula hydrates to the max, and lavender prevents wrinkles and soothes both the skin and mind. There’s also the added comfort of knowing that nothing toxic is…

Being fit and healthy isn’t just about how many miles we can run or how many kilograms we can lift, it also comes down to our flexibility and range of motion. ‘Stretching plays a crucial role in our overall health, fitness and function, and it’s vital to keep muscles flexible, strong and healthy,’ says celebrity Pilates instructor Gaby Noble, who teaches stars such as Harry Styles, Sadie Frost and Jools Oliver. Flexibility is key. ‘If your muscles aren’t flexible, the range of motion in your joints is reduced and your muscles become short and tight. This tightness can lead to aches, poor posture and balance, as well as difficulty with simple tasks, like household chores, getting out of bed and playing with your kids or grandchildren,’ explains Gaby. So how…

Cardio Strength Stretch Equipment you can use anywhere OUR TOP 3 AT-HOME WORKOUT APPS ✢ SWEAT.COM Join the world’s biggest female fitness community from £15 per month. Includes high to low intensity at-home workouts, fitness tracking and meal plans. ✢ FIIT.TV Highly rated app with a two-week free trial. Set your personal goals from the Pilates body to the 14-day rebalance – there’s a workout for everyone, plus you can take classes with friends. ✢ SHREDDY.COM Tired of boring workouts and unimaginative meals? This supportive online community is women-focused and will become your ultimate at-home gym partner. From £9.99 a month.…

THE DUMB-BELLS A colourful addition to your gym equipment collection, these are great for toning and sculpting, plus they come in a variety of weights so you can work your way up. (2x2kg for £10.49, argos.co.uk) THE GLIDERS They might look harmless, but a pair of gliders can contribute to some serious exercise burn. BaseBody Gliders (£7.99 for 2, amazon.com). Alternatively, a pair of socks on a smooth wooden floor can work, too! THE BOTTLE Brita Active bottle 600ml (£13.20, brita.co.uk) Contains a MicroDisc to filter water, reducing chlorine and organic impurities. Perfect for staying hydrated throughout your workout.…

SWAP FRUIT JUICE FOR WHOLE FRUIT ‘Juices have all the sugar of the fruit, but they lack the fibre-rich skins and pulp that slows sugar absorption and controls insulin levels,’ says nutritionist Mays Al-Ali. Blend one or two fruits (to prevent a fructose overload) with fibre-rich vegetables. SWAP LIGHT GREENS FOR DARK LEAFY GREENS Unlike nutrient-poor iceberg lettuce, dark leafy greens – think spinach and kale – are packed with vitamins and nutrients, including vitamins A and C, as well as magnesium and potassium. Together, they help boost immune function and regulate blood pressure and blood sugar levels. SWAP RED MEAT FOR FISH Research published in the American Journal of Epidemiology showed a diet high in red meat increases the risk of developing diabetes by 23%, while those with a…

If you’ve never tried maca, you’re missing out. This wonder powder derives from the root of a Peruvian plant, and has been used for centuries by the Incas for all kinds of medicinal purposes. ‘Maca root powder is high in carbohydrates and rich in a number of nutrients including vitamin C, copper and iron,’ says Lloyds Pharmacy pharmacist Pareena Patel. ‘It also contains many bioactive plant compounds which are known to promote good health.’ Here are the benefits, and how you can use maca to help boost your health. BOOSTS YOUR MOOD Studies have found maca to be a mood booster and it can help reduce incidences of depression. It’s thought to be thanks to compounds called flavonoids. ‘For post-menopausal women in particular, it may help with reducing signs of…

It’s ironic how even though we’re more connected than ever, we are a nation that’s never been more lonely. It doesn’t matter how old you are, nobody is immune to loneliness. And, despite being traditionally seen as an epidemic associated with the elderly, it’s now actually young people who make up the loneliest age group of all. The statistics are all pretty gloomy. A loneliness experiment by BBC Radio 4 found that 36% of 34 to 44 year-olds are lonely often or very often. Furthermore, according to projections by Age UK, the number of over 50s suffering from loneliness is set to reach two million by 2025/26, which equates to a 49% increase compared with statistics from 2016/17. The harmful health effects of loneliness have been compared to smoking –…

Long before the menopause arrives, our hormones start going wild. You’re probably used to the monthly ebb and flow around the time of your period. But what happens after that, as hormone levels start to drop, and you head towards your menopause? Here we explain what you can expect at each stage, to get you prepared, and ensure you get the help you need, when you need it. THE PERIMENOPAUSE This often takes women by surprise because it actually starts years before the menopause itself. The average age of the menopause in the UK is 51, but the first symptoms of the perimenopause can start in your early 40s. So what is going on? ‘Menopausal symptoms can occur while women are having periods so they often don’t connect the two,’ explains…

DIFFUSERS You can add essential oils of your choice to these electric pods. Simply remove the lid and fill the reservoir with water to the ‘max’ line, and then add in the specified amount of oil drops. The diffuser will then release scented mist into the air. Be sure to check the instructions as the number of essential oil drops will differ per brand. ROLL-ONS If you’re looking to reduce pain, inflammation and skin issues, apply your oil directly to the area of concern. For headaches, apply to the temples and head; for digestion, apply to the stomach. A little goes a long way, so no need to completely douse the area of concern. INHALE Fill a bowl with hot water and add one to three drops of essential oil.…

Bust the dust, clear the clutter and make some space for a big clean that doesn’t just rid your home of dirt, but also does wonders for the mind, too. Vicky Silverthorn is a professional organiser and founder of decluttering service, You Need A Vicky. Here she reveals why a spring clean needs to be top of your to do list… RID BAD ENERGY ‘With cleaning comes a feeling of ‘freshness’. It’s not just the dirt and dust that you get rid of, but the bad energy and negative feelings too.’ Vicky adds that cleaning is a space cleanser. Therefore, it always adds more positive feeling in your home. FOCUS ‘Cleaning gives you the feeling of a new start. After you clean and declutter, you feel more energetic, more productive…

Pakora bean burgers with raita and sweet potato chips A classic bean burger meets a spicy Indian fritter, which will aid digestion and is packed with antioxidants. Serves 2 • Ready in 35 mins ½ red onion, finely sliced150g coarsely grated carrot2 large sweet potatoes½tbsp extra virgin olive oil (optional)1 garlic clove, finely chopped1½tbsp curry paste of the heat you prefer, plus more to taste1 x 400g can black-eyed beans, drained and rinsed3tbsp chickpea (‘gram’) flour, plus extra for tweaking small handful of fresh coriander, finely chopped1 lemon+ for the raita: ¼ cucumber4tbsp plain soya yogurt4 fresh mint leaves, finely chopped1tsp black onion seeds (optional) to serve: 2 wholegrain burger buns1 tomato, sliced handful of salad leaves 1 Preheat the oven to 200C/Fan 180C/Gas 6. 2 Place the onion and…

Low-carb dieting may win the day for rapid weight-loss, but in our rush for low-carb, keto-style or protein-heavy diets, there’s a danger that we could be eating too much saturated fat and putting the health of our heart at risk. And as coronary heart disease kills more than twice as many women as breast cancer – according to the British Heart Foundation – that’s pretty worrying. So for 2021, why not choose a diet that’s based on consensus science. Enter the TLC diet, aka Therapeutic Lifestyle Changes. This is a diet that has been built out of healthy-eating guidelines around the world and rated by a renowned panel of diet and health experts as one of the healthiest ways to eat, out of hundreds of available diet plans (scoring above…

✢ CARBS AREN’T THE MAIN CAUSE OF OBESITY AND DIABETES A rigorous scientific analysis at a Dutch university that compared diets of equal calories but differing carbohydrate and fat content found that both regimens produced similar body fat loss. In fact, lower-fat diets with at least 100 grams of carbohydrate daily (the amount in two slices of bread and a serving of pasta) had the slight edge over a low-carb high-fat diet for preventing diabetes and obesity. It’s fast-releasing sugary carbs that are the problem – most people can benefit from the slower-releasing wholegrain variety. ✢ YOU’LL HAVE MORE ENERGY FOR EXERCISE If you noticed that a low-carb diet made you feel less well-fuelled for exercise, it’s hardly surprising. ‘Though your body can adapt and manage without them, carbohydrates are actually…

The last year has inflicted many reasons for us to feel stressed. The one uptick of a global pandemic? It’s forced us to slow down, take a breath and press pause. Taking just five or 10 minutes for a little ‘you’ time will help you unwind, and there are so many simple ways to look after your inner wellbeing as well as your outer beauty… BREATHE YOURSELF OUT OF BURNOUT Google searches for aromatherapy and essential oils are at an all-time high – we clearly want ways to improve our wellbeing. Each morning, start by popping a few drops of Tisserand Energy High Pulse Point Roller Ball, £6.75, tisserand.com, onto wrists and breathe deeply. The blend of lime, grapefruit and orange leaf has been designed to lift spirits. ‘To help…

THE TIMELESS BLOW-DRY A bouncy, full-bodied and glossy blow-dry is a perennial beauty classic, and for good reason, too. It’s as inclusive as a style can get, you just need to know which type of finish complements your features the best. Maybe it’s coaxing your strands into smooth, glossy submission (bye bye frizz!), or sweeping the greater part of your hair to one side to create more volume at the roots. Whatever your preference, a great blow-dry at home IS achievable. ‘Yes it’s about how it is finished and executed, but it’s also about how the hair is prepared,’ says celebrity hairdresser, Errol Douglas. ✢ Start with a heat-protectant styler, like TRESemmé Care & Protect Heat Defence Styling Spray, £5.50, boots.com, misted through damp hair, then blow-dry roughly until about…

3 OF THE BEST PAMPERING BUYS Treat yourself to these super-indulgent essentials. Soapsmith Lavender Hill Bath Soak, £25, soapsmith.com. Containing dead sea salt and essential oils to relax your muscles. Sanctuary Spa Pink Grapefruit & Neroli Candle, £12.50, lookfantastic.com. Boasting sustainably sourced palm wax, this candle fills the room with a zesty aroma. Sensory Retreats Luna Eyes, from £3.95, sensoryretreats.com. These eye masks are scented with lavender for a really cosy night’s sleep. W&H Looking for a body wash that’s non-drying? This aromatherapy-infused shower gel smells fresh, crisp and is gentle on the skin. Trilogy Botanical Body Wash, £16.50, trilogyproducts.co.uk Foundation that is also skincare The new way to care for your complexion. Good news make-up lovers! You can now get two benefits for the price of one from your…

It might not sound hugely glamorous, but functional fitness moves are a great way of undoing the effects of ageing – and improving the way you look and feel. So called because they essentially mimic the movements we do in everyday life, functional movements help improve posture, increase mobility (particularly in the hips), build strong bones and muscles and increase stability to prevent falls. After the age of 40, we typically lose around 2% of our muscle mass year on year, so this type of strength training becomes even more valuable as time goes on. According to Antonietta Vicario, VP of talent and training at P.volve, it’s actually easy to counteract this loss by incorporating resistance-based exercises into your day. She explains that the aim is to increase good stress…

SELF MATHS LG HBS-FN6 earbuds, £149, Amazon Block out sound with noise isolation earbuds and play some sleep-inducing white noise, soothing stories or music. + Headspace app(free, iOS and Android) Create the conditions for a more restful night’s sleep with sleep casts, music, and other audio experiences. + Dragonfly CBD Cannabidiol Oil 500mg 5.6% 10ml, £29.50, boots.com CBD is said to help with sleep by having a calming effect on the central nervous system. Just follow the recommended dose. = A GREAT NIGHT’S SLEEP How to beat social anxiety Lockdowns and social gathering restrictions have meant our lives have become much smaller and when restrictions are eased, some of us may find ourselves suffering from social anxiety. Here, Jo Britton, Certified Leadership and Life Coach, and founder of PACE Development…

Oestrogen Oestrogen has many functions, including maintaining bone health, keeping hair and skin healthy and balancing our moods. As our levels drop, we see symptoms such as hair and skin thinning, an increased risk of osteoporosis, vaginal dryness and loss of skin elasticity Progesterone Before the menopause, progesterone is produced by the ovaries after ovulation. During perimenopause, we ovulate less, so our bodies produce less progesterone, leading to a hormone imbalance. This often leads to mood swings and irregular periods. Progesterone also affects our libido, balances our blood sugar levels and reduces hot flushes. Testosterone Although this is mainly a male sex hormone, women produce it too. It helps increase libido, boost muscle mass and energy levels and helps to improve memory and bone density. As levels drop, it leads…

GRAPEFRUIT WHY? To look younger! The Smell & Taste Treatment and Research Foundation in Chicago found that when men smelt grapefruit on a woman, they estimated her age to be five years younger. The citrussy oil is a great energiser, skin cleanser and toner, giving great anti-ageing benefits. HOW? Add 2tbsp to a base massage oil or scentless body lotion and massage well into your skin. PEPPERMINT WHY? It’s a fantastic stimulant. ‘Use it to help overcome tiredness and boost your creativity and focus,’ says feng shui consultant Alexandra Lees (wuweiwisdom.com). Studies also suggest that rosemary can help boost concentration and memory, and jasmine makes us feel more alert and focused. HOW? Give a bottle of peppermint essential oil a good sniff before any event when you need to stay…

Did you know, just 3%* of adults find life fun? And with 2020 having impacted everyone’s mental health, from Zoom anxiety, to increased insomnia as a result of COVID-19 stress, it’s no surprise that we’re all feeling a bit run-down and struggling to see the positives. But there are a variety of little things you can do each day, which will have a big impact on your mood. We asked our experts for the simplest ways you can shake up your routine and feel brighter… 1 GO TO THE COAST The smell of the seaside is caused by dimethyl sulfide gas – and getting a lungful at the beach will boost your mood. That’s because sea air is full of negative hydrogen ions that can balance levels of your happy…

✢ FISH Food Standards Agency guidelines say that fish may be labelled as fresh if it has ‘been kept chilled on ice, but not stored deep frozen.’ But one report found a lot of the ‘fresh’ fish on sale at supermarket counters was nearly three weeks old. ✢ NEW ZEALAND LAMB It’s come a long way, transported in near-freezing conditions – so it’s not surprising to learn it may be nearly two weeks old by the time it reaches your plate. ✢ BREAD Those ‘fresher for longer’ sliced loaves keep for a long time because they’ve been pumped full of enzymes to preserve them. But don’t be fooled by the bread ‘freshly baked’ in a supermarket’s bakery. Often, that’s prepared a couple of days in advance and finished in store.…

3 OF THE BEST PLANT-BASED READY MEALS Soulful Vegan Butternut Mac, £3.50, soulfulfood.com A creamy sauce made from tofu, cashews and almond milk - it’s the perfect cosy-night-in treat. Planty Butternut & Mango Madras, from £49.50 per box on a 10-meal subscription, planty.uk Contains three of your 5-a-day, as well as digestion-boosting fibre and a real spicy kick! Co-op GRO Meatball Marinara Linguine, £2.95 The ‘meatballs’ are made from mushrooms but you really wouldn’t know! This also contains one of your 5-a-day. Avoid the breakfast sugar trap ‘Breakfast is a great opportunity to get something healthy into your diet,’ says Rob Hobson, Head of Nutrition at Healthspan. ‘But often even foods that appear healthy, like muesli and granola, may be loaded with sugar.’ Follow these 'rules' and keep the morning…

It’s that time of year when torrential downpours, driving wind and unpredictable forecasts can cause havoc with our hair and make-up. But thanks to these weatherproofing fixes, you can say goodbye to streaky mascara and frizzy flyaways, and brave the elements with confidence. STAY-PUT HAIR Perfecting your style is one thing, but making sure it has an extra layer of protection from the rain is another. While no style can be saved from torrential rain, if drizzle is forecast, certain styling products will help it stay put. Spritz a holding mist into your hair before you blow-dry – we like Kerastase Styling Laque Couture Hairspray, £19.20, which gives hair a sleek and shiny structure – and then a medium to strong hold once you’ve styled it. Umberto Giannini Weather Proof…

SCALP CARE A healthy scalp equals healthy hair. A scalp detox is a bit like giving your complexion a deep cleanse. It shifts any build-up of dead skin cells and rejuvenates the hair follicles to help your hair grow well. Try Kerastase Scrub Apaisant Soothing Scrub, £34.40, lookfantastic.com, a soothing scrub cleanser to leave your scalp and hair feeling renewed. FRIZZ BATTLE A halo of frizz is enough to ruin your day when you’ve spent ages painstakingly blow-drying your hair smooth. Seal your hair against humid or damp weather with Percy & Reed Oh-So-Smooth Frizz Fixer, £15, johnlewis.com. Just spritz it onto dry hair to seal your locks after styling or instantly fix frizz and boost your hair’s shine. BOOST SHINE Once you hit the menopause, the oil glands on…

1. Get even Beauty Pie Superactive Capsules Pure 3% Resveratrol + Exotic Fruit Oils x 60, £13.85 (for members), beautypie.com Fight pigmentation and sun damage. 2. Brighten up Oskia Super-C Smart-Nutrient Beauty Capsules x 60, £62, oskiaskincare.com Encapsulated vitamin C helps keep the active ingredients stable for luminous skin. 3. Melt away lines L’Oréal Paris Revitalift Laser Renew Glycolic Acid Ampoules x 7, £24.99, Boots Use this exfoliating glycolic treatment and watch fine lines disappear. 4. Protect and perfect Vichy LiftActiv Peptide-C Anti-Ageing Ampoules x 10, £30, Boots Give your skin a fighting chance against external aggressors like pollution and UV damage. 5. Moisture boost Elizabeth Arden Hyaluronic Acid Ceramide Capsules Hydra-Plumping Serum x 60, £75, elizabetharden.co.uk Ceramides and hyaluronic acid are hydration heroes. 6. Youth booster Eve Lom Age…

To test how well your flexibility improves over the 30 days, perform these two moves before and after the challenge. HAMSTRINGS Sit up with your legs out straight in front of you and notice how far your hands reach on your legs. SHOULDERS Place your right palm behind your head and down between your shoulder blades. Then reach your left hand up behind your waist towards your right hand and notice the space between both hands. □ DAY 1: Downward dog 1 (2x 5 seconds). Spinal twist 1 (10 seconds each way). □ DAY 2: Forward bend (10 seconds). Spinal twist 1 (10 seconds each way). □ DAY 3: Downward dog 1 (2x 5 seconds). Spinal twist 1 (10 seconds each way). Forward bend (10 seconds). □ DAY 4: Downward dog 1 (2x 5…

STEP BACK WITH ROTATION Extend one leg straight back behind you, keeping it straight, heel high, and energy pressing through the ball of the foot to engage your glutes (the muscles in your bottom). Holding onto your light weights, reach your arms forward at shoulder height with your palms facing one another. Twist your upper body away from your extended back leg, following the rotation with your hand and gaze to deeply activate the core muscles. Be sure to keep your abs tight during this twist and return back to centre. LEG LIFT Stand with your feet parallel and shift your hips back so your knees bend right over your ankles. Tilt your upper body forward so your spine is a diagonal from head to tail and hold onto a…

We all know it’s good to eat a healthy diet, do regular exercise and take care of our wellbeing, but are we giving our vaginas the care and attention they deserve? A YouGov survey found many women are still massively misinformed when it comes to their private parts, with almost half being unable to identify or describe the function of the labia, uterus or vagina. And while that may seem unbelievable, it’s quite easy to ignore this area when it’s tucked away in undies. Being clued up is the first step to boosting intimate health – so let’s learn how best to look after our lady bits. 46% of menopausal women suffer from vaginal dryness.* MANAGE THE MENOPAUSE Feeling dry down there? When oestrogen levels decline during the menopause, the…

✢ FISH OIL Look for one with a good level of omega-3 fatty acids and especially EPA as this is most helpful for reducing inflammation. TRY Og Omega-3 plus with EPA (£39.99 for a month’s supply, ogwellbeing.com) ✢ GLUCOSAMINE CHONDROITIN These provide the building blocks for cartilage production and repair, however studies have shown they are mostly effective for non-weight bearing joints. TRY Vitabiotics Ultra Glucosamine & Chondroitin (£16.30 for 60 tablets, vitabiotics.com) ✢ COLLAGEN More and more research is showing positive benefits when looking at joint pain, particularly for rheumatoid arthritis and osteoarthritis. TRY Your Zooki Marine Collagen, (£27.99 for 14, yourzooki.com).…

3 OF THE BEST PRETTY BUT EFFECTIVE HAND SOAPS L’Occitane Hand & Body Wash 500ml, £20, loccitane.co.uk Planet friendly, this contains no palm oil, and the packaging is 100% recycled plastic. Dr. Bronner’s Peppermint Pump Soap, £20.49, drbronner.co.uk Contains peppermint oil to cool skin, clear sinuses and sharpen your mind. Dove Care & Protect Hand Wash, £2.90, superdrug.com An antibacterial wash that leaves hands feeling soft, smooth and cleansed. 6 million The amount of Brits that aren’t drinking ANY sugar-free fluid, according to research by ViDrate. Aim to drink six to eight glasses of fluid a day that doesn’t contain any of the sweet stuff. Opt for water, tea or coffee. Easy ways to prevent heartburn Nearly three quarters of frequent heartburn sufferers just ‘put up’ with it, yet, there…

✢ You struggle to say no ✢ You feel guilty when asked what you need ✢ You worry that when you disagree with someone their feelings will be hurt ✢ You’d rather everyone else is happy, even if you’re unhappy ✢ You find it difficult to express anger and would rather stay silent ✢ If someone hurts your feelings, you will try to forget about it ✢ You find it difficult to end phone calls ✢ You are the peacemaker in your family ✢ You give more in friendships than you get back ✢ You cannot trust the people in your life to be there for you ✢ You often feel resentment and don’t know how to express it ✢ You feel responsible for other people’s happiness ✢ You’re often…

After the year we’ve all lived through, many of us have learned how to be more understanding, kinder and more grateful for what we have. And part of that is learning how to look at the world from someone else’s point of view – known as radical empathy. ‘Radical empathy is the practice of considering the world through the context and reality of other people without judgement,’ explains Mimi Nicklin, author of Softening the Edge (miminicklin.com). ‘So if you see behaviour or hear views that jar, instead of getting angry or upset, consider “what might have led them to this?”.’ So, why should we work on improving our radical empathy? IMPROVES RELATIONSHIPS If you have to bite your tongue every time someone says something you disagree with, learning to be…