Innholdsfortegnelse for June 2021 i Woman&Home Feel Good You

Welcome to Simply woman&home. This issue is dedicated to health and wellbeing, ensuring you start summer feeling your very best. So whether you’re looking for ways to eat better and get active, or you want to dedicate some time to your mental health and wellbeing, we’ve got all the inspiration you need! As we edge into summer this year, it feels so much more significant as we also try to navigate what we hope will be a new easier life post-pandemic. But we shouldn’t underestimate the effect the last year or so has had on us. Our report on the effects of a life lived online, on page 10, makes fascinating reading, while on page 112 readers share how volunteering both before and during the pandemic have helped them enrich…

CHECK THE LEVELS This app shows daily and future forecasts of pollen counts in your area. My Pollen Forecast UK, free, App Store and Google Play BLOCK THE POLLEN A natural, skin-soothing nasal barrier balm to help to stop pollen particles from entering the nose. Haymax Aloe Vera, £6.99, haymax.biz CATCH THE SNIFFLES In a soft pack, these tissues are gentle and absorbent to wipe runny noses and watery eyes. Kleenex Allergy Comfort tissues, £1.50, Boots…

‘If the condition is still present or has returned, you may need a different supplement or a different dose (within the guidelines),’ says Dr Brewer. ‘If you stop taking a multivitamin and your diet is not supplying the key vitamins and minerals, you may slowly become more fatigued (due to lack of B vitamins, magnesium or iron). You may become more prone to the common cold (lack of vitamin D) or thrush (lack of iron).’ Best practice is to wait three months. ‘If you’re taking supplements to correct a deficiency, it’s important to test your levels after three months because if they’ve corrected, supplements could be reduced or stopped,’ says Helen. ‘It’s important to test your levels after three months’…

1 PHILIP KINGSLEY BODY BUILDING WEIGHTLESS SHAMPOO & CONDITIONER Developed with hydrolysed keratin, this shampoo and conditioner duo adds volume, bounce and shine to thinning hair (£20.50 each, philipkingsley.co.uk) 2PUKKA NIGHT TIME BERRY TEA This calming blend of berries, chamomile and echinacea helps you to wind down while also giving your immune system a boost (£3, Waitrose) 3 GOBI GOLD DAILY BALANCER Top up nutrient levels with this multivitamin, available on subscription. Each capsule contains a good balance of vitamins, minerals and omega-3 fatty acids (£38 per month, gobigold.com)…

Find your sleep type This is the big one in terms of mastering your inner clock. ‘Sleep is the beginning of your biological day. It’s a time of preparation for the day ahead – repairing the body, processing emotions and consolidating memory,’ says Dr Patel. ‘While eight is the recommended number of hours, the optimal timing for sleep is not the same for each individual – your preference is down to your chronotype. Around 40% of us are morning larks, preferring to wake early, and about 30% of us are night owls, preferring to go to bed late, with the rest somewhere in between.’ Recognising your chronotype will allow you to work with your body, not against it. WHAT’S YOURS? Take the Horne Ostberg Questionnaire online for free to discover…

1 LIZI’S DIGESTIVE HEALTH GRANOLA, £3.70 FOR 350G, SAINSBURY’S With one billion cultures and over 4g of fibre per 50g serving, breakfast has never been so gutfriendly! 2 WAITROSE GUT HEALTH KEFIR NATURAL YOGURT, £1.50 Kefir is said to contain probiotics for a happier gut. A third of a pot contains less than 100 calories too. 3 PERKIER ACTIVE CULTURE BARS BLUEBERRY WITH DARK CHOCOLATE, £1.25, MORRISONS Each bar contains two precision types of probiotics, equating to billions of friendly bacteria per bar. Plus, 5g of prebiotic chicory fibre. 4 LEMON, YUZU & GINGER DRINK, £2.25, HAPPYINSIDEDRINKS.CO.UK A refreshing drink containing gutfriendly Japanese knotweed, to help alleviate gut issues.…

Embarking on a new health kick? According to a study by Mintel, two thirds of Brits are on a diet most of the time, but half of dieters will quit within seven days.* Why? That sensation when hunger strikes is often enough to destroy even the strongest willpower. ‘Civilisation, as the saying goes, is only two meals away from anarchy,’ says author and weight-loss expert Dr Michael Mosley. ‘Feeling hungry is one of the most powerful stressors that exists, so it’s no wonder so many people don’t make it past the first few weeks on a diet.’ Finding the root cause of your hunger can go a long way towards controlling it. But there is a catch. ‘Feeling hungry comes from many different stimuli,’ says NHS health and weight-loss consultant…

When Alanis Morisette sang, ‘isn’t it ironic?’, she clearly omitted one of life’s biggest ironies. Sure, rain on your wedding day isn’t great, and a fly in your chardonnay is a bit of a pain, but you can bet your bottom dollar that the British summer will arrive, all suns blazing, before you’ve had a chance to book in for a pedicure. So don’t be caught off guard with beastly feet. Put the prep in now and you can transform winterworn hooves into peep-toe-pretty feet in a few easy steps. THE ULTIMATE PEDI TOOL KIT Taking care of your nails and feet from home has never been easier thanks to these tools. * Margaret Dabbs Crystal Nail File, £15, margaretdabbs.co. A crystal file is gentler on the nail and seals…

Rosy cheeks Give a dull complexion a pop of pink on the cheeks. Milk Makeup Mini Lip + Cheek in Rally, £16.50, cultbeauty.co.uk, has an adorable miniature stick applicator that makes applying blush a breeze. Blend the colour across the top of cheekbones to create an instant lift. Cream blush melts into the skin so blend with fingers to get a natural-looking flush. Glow-getter Skinceuticals Silymarin CF (£145, skinceuticals.co.uk) is the latest addition to their bestselling antioxidant line-up. Yes, it’s pricey but this mega-serum brightens skin for increased radiance while fighting excess oil production. A great combo for breakout-prone skin that needs a boost. A few drops of it applied underneath your usual moisturiser will give you a glow without leaving a greasy feeling to your skin.…

BERGHAUS WOMEN’S DELUGE PRO WATERPROOF JACKET, £100, BERGHAUS.COM Laugh in the face of lashing rain with this waterproof jacket, which boasts Hydroshell fabric and an adjustable hood. UNDER ARMOUR SPEED STRIDE SHORT SLEEVE, £26, UNDERARMOUR.CO.UK This top is made of soft, lightweight fabric with anti-odour technology, that delivers breathability, wicks away moisture and dries fast. JACK WOLFSKIN HIKE LITE TIGHT LEGGINGS, £50, JACK-WOLFSKIN.CO.UK Designed for hiking, these leggings offer full freedom of movement and optimal ventilation. Plus, there’s a practical little pocket for your phone. SALOMON WOMENS MILLSTREAM SHOE, £90, COTSWOLDOUTDOOR.COM The breathable mesh will keep your feet cool and the special grip sole will ensure your feet feel secure.…

Waistcinching belt Flattering ruching Padded cups…

We’re all aware just how important sleep is – from helping your body and mind to repair and prepare itself for the following day to preventing the development of chronic illnesses such as type 2 diabetes, heart disease and poor mental health. But for some, getting sufficient shut-eye is incredibly difficult. In fact, insomnia – defined as ‘recurring problems with getting quality sleep’, is one of the most common sleep disorders. Symptoms include struggling to fall asleep, waking up often during the night and feeling tired after waking. And according to research*, women are more likely to suffer than men, with 40% of women over 40 reporting some sleep problems. So why does this happen and what are the treatment options? We asked Silentnight sleep expert Dr Nerina Ramlakhan. According…

This new at-home HPV test could help you take care of your health, without the worry of taking your underwear off in front of a stranger. So how does it work, what do you have to do and how can you be sure of an accurate result? Dr Griffiths reveals everything you need to know, plus the important distinction between a HPV test and a smear test. HOW DO THESE AT-HOME HPV TESTS WORK? The self-swab test picks up the human papillomavirus (HPV) from the vagina. Like the screening performed in a GP surgery, the results will categorise you as either HPV-negative and therefore considered ‘low-risk’ for cervical cancer, or HPV-positive and deemed ‘high-risk’. If you’re classed as HPV-positive, you’ll be asked to attend a cervical screening to check the…

MISFITS SUPERGREENS POWDER 250G, £19, MISFITS.HEALTH Includes nutrient-packed ingredients such as kiwi fruit, broccoli, kelp and kale. Added algae is a handy source of vegan vitamin D. WELLECO SUPER ELIXIR GREENS 300G, £62.50, WELLECO.CO.UK Created by supermodel Elle Macpherson, this bag of greens contains 40+ naturally derived ingredients to support gut health, immune support and boost energy. MYPROTEIN GREEN SUPERFOOD BLEND 250G, £10.66, MYPROTEIN.COM Packed with 27 superfood extracts including broccoli, acerola, spinach, wheatgrass and kale powder, this is a handy way of getting one of your five-a-day. LOG ON enzymedica.com – great blog posts that go deep into the ins and outs of healthy digestion.…

MEET OUR EXPERT Kate Moyle (katemoyle.co.uk) is a psychosexual and relationship therapist, who has partnered with Boots Intimacy is a key part of life and getting it right ensures a sense of wellbeing and happiness. Yet a survey by Boots has revealed that 80% of us Brits are still not confident talking about it. So, if you have an issue, it’s likely you have no one to confide in. That’s when you could benefit from expert advice. ‘As a society, we don’t learn how to talk openly about sex,’ says Kate. Here, she shares the most common problems discussed in her sessions, and the steps to help solve them. 1 Droughts are normal, but don’t have to last forever Can’t recall the last time you made love? In any relationship…

It’s just one little syllable; only two letters. A word we learn to express before we can even speak. Yet, by adulthood, many of us are tongue-tied when it comes to saying ‘No’. We baulk at the idea of letting someone down, accept an invitation we don’t want to go to and take on too much at work, all to the detriment of our own wellbeing. Research conducted by the University of California shows that the more difficulty you have saying no, the more likely you are to experience stress, burnout, and even depression. ‘Saying no is actually a positive thing,’ explains Dr Sheri Jacobson, psychologist and founder of online therapy booking website Harley Therapy. ‘It’s designed to preserve some of our limited time for our own self-care but it’s…

‘Enough to float a whole population in happiness’ The Downs… too much for one pair of eyes.’ That’s what English author Virginia Woolf wrote in her diaries in 1937. Standing here now on the breeze-kissed chalky ridge, looking down on the village of East Meon glinting in the sun, I feel a similar overwhelming surge of joy for the English countryside. The South Downs haven’t just stirred the hearts of literary folk such as Woolf, Jane Austen and Rudyard Kipling, they’ve captivated fellow travellers for centuries. Stretching between Hampshire’s historic city of Winchester and the dramatic chalk cliffs of Eastbourne in East Sussex, the 100-mile South Downs Way takes in Iron Age hillforts and Bronze Age barrows, as well as picturesque villages. This ancient route is the only national trail…

Wireless Removes chlorine and salt Support small businesses…

THIS SPRING I WILL BE… Reading… Some poetry; I love Carol Ann Duffy. I’m also going to read a juicy Anthony Trollope classic. He’s one of my favourite writers, and his book, The Way We Live Now, was influential for me when I was writing my book, The Best Things. Eating… My husband’s been baking bread for Britain in lockdown, so I might have to stop eating that or I’ll be rolling down the street! Listening to… Essa Weira’s new album. His music is beautiful and very trancey. Buying… If the shops are open, I’ll be buying all sorts of stupid things I don’t need and some fairly rogue items of clothing I’ll never wear, because it’ll be so exciting to go shopping again. Indulging in… Hopefully, some B&Bs and…

SPRAYS These are designed for rapid absorption through the mouth. ‘Oral sprays and liquid drops of CBD work more quickly,’ says Dr Brewer. ‘You may notice a relaxing effect within just a few minutes.’ GUMMIES ‘Tablets, capsules and gummies all act within a similar time frame,’ says Dr Brewer. But gummies can contain sugar so opt for a sugar-free type. CAPSULES ‘As a general rule, capsules are better than pills because the absorption is more efficient,’ explains Helen. ‘However, vitamin D, should be in liquid form as it’s a fat-soluble vitamin.’ EFFERVESCENTS These dissolving tablets may be easy to drink in a glass of water, but can contain up to a gram of salt, says NHS Choices.…

For our plan to work for you, you need to make changes to your diet on a permanent basis so that eating the right foods becomes a way of life. WHY DO WE GAIN WEIGHT ROUND THE MIDDLE? Studies show that the midriff is right at the very top of the list of body parts we hate the most – wobbly tummies, muffin tops, love handles and middle-aged spread are the cause of much angst for many women and a growing number of men. Unfortunately, once you hit the big 4-0, any excess weight seems to make a beeline straight for your tummy. One reason is hormonal factors: declining levels of oestrogen, and increased production of the stress hormone cortisol, direct fat to the very areas where you want it…

Mixed tomato, Gouda and pesto tart Pre-made puff pastry can be the foundation of many delicious meals – here it is loaded up with Gouda, pesto and tomato for a simple supper. Serves 6 • Ready in 40 mins 375g sheet of ready-rolled puff pastry3tbsp tomato purée125g Gouda, sliced50g sun-dried tomatoes2 large tomatoes, sliced80g cherry tomatoes, quartered1 egg, beaten3tbsp pesto fresh basil leaves, to garnishsea salt and freshly groundblack pepper 1 If you are using frozen puff pastry, defrost it overnight in the fridge or at room temperature 1–2 hrs before you start cooking, but don’t unroll it until you’re ready to use it. Preheat the oven to 220C/Gas 7. 2 Unroll the puff pastry onto a large, flat oven tray lined with a non-stick baking sheet. Use a sharp…

* CHOOSE LOWER ENERGY DENSE FOODS ‘Foods that have fewer calories per gram, such as poultry, fish, pulses, pasta, rice and potatoes, enable people to consume a larger volume of food, which helps satisfy appetite, while reducing overall calorie intake,’ says Dr Lavin. ‘Slimming World has been involved in this research, and there’s robust evidence.’ * CONSIDER WATER CONTENT ‘This bulks out foods without adding calories,’ says Dr Lavin. ‘Boiled potatoes, for example, with a high water content, are much more voluminous and therefore filling than crisps, which are easy to consume in large quantities because they are dried. You could be eating a similar amount of calories, but the whole potatoes will keep you fuller for much longer.’ * OTHER FOODS TO FILL YOU UP Eggs, wholemeal bread, carrots, apples, berries,…

BIO&ME LOW SUGAR GRANOLA 360G, £3.70, SAINSBURY’S Nearly a third of your daily fibre needs is in every bowl, as well as no less than 15 types of plantbased foods to help nourish your gut. ALL DAY BREAKFAST SANDWICH WITH FIBRE ENRICHED BREAD, £2.60, CO-OP Egg mayonnaise, pork sausage and smoked bacon with tomato sauce, providing just under 5g of fibre. THE PROTEIN BALL CO. COFFEE OAT MUFFIN BALLS, £1.20 FOR 6, MORRISONS Great for on the go, these breakfast balls contain 5g of fibre per bag, as well as a hit of protein to keep you fuller for longer. LOG ON Head to healthysupplies.co.uk for a wide range of delicious, healthy foods all on one site!…

APPLY A PRIMER The eyelid can be a slippery little thing, especially in the heat, so make sure your make-up stays exactly where you want it, by prepping the lid with an eye primer to create a grippy base. 3ina The Eye Primer, £12.95, 3ina.com DOUBLE UP Lock in your eyeliner with some clever layering. Draw kohl along the lash line then use a small angled brush to gently press dark eyeshadow over the line to set it. By Beauty Bay Just Wing it Angled Liner Brush, £2, beautybay.com GO LONG If you find your eyeshadow often slips and creases, particularly in the summer heat, look for long-wearing, water-resistant creams – and go steady. The lighter the application, the less likely it is to slide. Revlon ColorStay Crème Eyeshadow, £6.99,…

You don’t have to hammer out 50 lengths of front crawl in the fast lane or drip with sweat as you show off your best right hook to do your body some good. Just putting one foot in front of the other could give you that summer body you’ve been dreaming of. Walking is one of the best workouts around – not only will it get your heart pumping, it will also strengthen your bones, melt fat, and burn up to 400 calories an hour. Plus, it lifts everything, from your bum to your mood. ‘Walking has some great benefits, from warding off obesity to reducing symptoms of anxiety,’ says Sam Gregory, head trainer of F45 Stratford (f45training.co.uk) and creator of our fat-melting walking workout. FEEL THE BURN To really…

THE TOPS THE BRAS Crafted from plant-based fibres THE BOTTOMS Made from recycled materials THE SWEATERS Sustainably sourced and digitally printed THE FINISHING TOUCHES…

The words ‘fitness tracker’ might not scream high fashion, but things are changing drastically in the world of health wearables. As trackers become all-singing, all-dancing smartwatches, prices are on the rise. However, the Polar Ignite 2 comes with endless bells and whistles, looks chic and comes in at under £200. It’s easy to use, caters to everyone and, if you’re really missing a bit of bling, can even be fitted with a Swarovski crystal strap! Watch your fitness Track progress with the weekly ummary feature and see how you fare, week on week. Whether it’s running distance, calories burnt on a walk or even the amount of sleep you’ve racked up. What’s your recovery? Busy day? Nightly recharge features measure your overnight recovery so you can see how well set-up…

Meg Mathews, menopause advocate and the author of The New Hot (£16.99, Vermilion) shares her experience of HRT ‘My decision to take HRT was based on my personal circumstances. Osteoporosis is a constant worry for me as I already have it on my hip, so hearing HRT could protect me against it getting worse was a big tick from me. Improved libido, ceasing night sweats and balancing mood swings were other big ticks. I considered tablets but decided against them as I heard they can cause a higher risk of clotting. I tried the patches but struggled to keep them on. So I chose the gel. With oestrogen, I take three pumps a day, sometimes another at bedtime if I am not feeling too good or suffering from something like breast tenderness.…

IN YOUR 40S * After you turn 40, you’re entitled to a five-yearly health check on the NHS. ‘The health check is an excellent screening tool to pick up any obvious abnormalities including high blood pressure, high cholesterol, diabetes and obesity,’ explains Dr Samar Mahmood, a GP and Clinical Lecturer based in south Yorkshire. (@DrSamarM). ‘I’d recommend you attend when invited to do so.’ * You should also still be having a three-yearly smear test. Your chances of developing cervical cancer diminish as you age so these are usually only carried out until the age of 64. * If you’re worried about skin abnormalities, request a check with your GP. Carry out regular checks at home to spot obvious changes in moles and freckles. IN YOUR 50S * From 50,…

CHOOSE A COMFORTABLE MATTRESS ‘This is especially important if you suffer with neck or back pain. The right mattress can help support your whole body and keep your spine in a neutral position, placing the least amount of stress on the body and reducing further pain,’ says Dr Ramlakhan. REDUCE CAFFEINE Caffeine is a stimulant that promotes alertness; perfect for first thing in the morning, but detrimental at night when you’re trying to drift off. ‘Try to avoid drinking caffeinated drinks after 2pm to allow enough time for the caffeine to leave your system before bedtime,’ says Dr Ramlakhan. ‘It also increases your cortisol (stress hormone) levels, so avoid caffeine if you’re feeling particularly stressed as this will encourage your levels to increase rather than reduce.’ GET ENOUGH DAYLIGHT ‘Daily…

Something to think about If you find yourself wearing contact lenses in the shower, you might want to rethink. Shower heads can be a breeding ground for bacteria, and research** has shown that you may be putting yourself at risk of developing serious infections, such as lens-related microbial keratitis, which, left untreated, can lead to blurred vision. Spend Russell Hobbs Brita Kettle, £32.99, russellhobbs.com Make your next cuppa as pure as it can be. This kettle contains a built-in Brita water filtration system to remove impurities, as well as reduce limescale and chlorine. Plus, a handy alert reminds you when it’s time to replace the Brita cartridge.…

When health experts talk about benefits of tea the focus is usually on the green version, but new studies have shown that the sort of black tea you probably drink every day – whether it be Assam, Early Grey or plain PG Tips – also have benefits for our brain, mental wellbeing and cognition. As does oolong, a traditional Chinese tea made from the same leaves as green and black tea. HOW DOES TEA BOOST OUR BRAIN HEALTH? Oolong, black and green tea all contain thousands of different healthpromoting chemicals, such as vitamins A, C and K and amino acids, which together have been shown to improve attention and concentration, and reduce levels of stress brought on by cognitive tasks. ‘The amino acid L-theanine is a key component in black,…

Something to think about In a recent study**, those with white bedroom walls rated their passion the highest (29%). If you have red bedroom walls, it’s time to get the paintbrush out – only 4% of people with a red bedroom rated their sex life as ‘passionate’. Wellbeing buy Katie Leamon correspondence gift set, £20, katieleamon.com Includes envelopes, cards and paper for all your letter-writing needs. Surprise a friend with a lovely handwritten note or let a relative know how much you miss them. Because we’ve all spent far too long online this past year……

For immunity SWAP VITAMIN C FOR VITAMIN D Vitamin D is a hormone produced in the body when your skin is exposed to sunlight,’ says Dr Sarah Jarvis. ‘Therefore, taking a vitamin D supplement in the winter months will help your body build strong bones and boost your immunity. TRY Fultium Daily D3 (£5.59 for 30 capsules, cooppharmacy.coop). For tiredness SWAP IRON FOR B6 Iron supplements can have side effects, including constipation and stomach ache, so try B6 instead, which can help you to feel energised. TRY BioCare Vitasorb B6 (£6.49 for 30ml, biocare.co.uk). For bloating SWAP PEPPERMINT FOR ARTICHOKE ‘Peppermint oil is excellent for irritable bowel syndrome but, for bloating, artichoke extract can give quick relief without side effects, especially when due to spicy food or alcohol,’ says Dr…

MEET OUR EXPERT Dr Alka Patel is a GP and founder of the Lifestyle First Method. Tick tock. Can you hear it? That’s your biological clock. And no, we’re not talking about that one. We all have a biological clock that runs on a 24-hour cycle to regulate every process in our body, from sleep to brain function. Basically, our bodies are designed to work more effectively at doing certain things at certain times of the day. Chronobiology – the study of the timing of biological rhythms – has shown that each cell has a rhythm, dictating when we should eat, work out, make decisions or even take specific medications. A 2016 study by the University of Birmingham showed that the flu vaccine was four times more effective if given between…

One bowl choc chip banana bread Every bite is bursting with tons of banana flavour and chocolate chips. Makes 1 loaf (12 slices) Ready in 1 hr 10 mins 115g soft butter, plus extra for greasing115g, plus 1tbsp light brown sugar2 medium eggs, beaten500g ripe bananas, mashed250g, plus 2tbsp gluten-free plain (all-purpose) flour¼tsp xanthan gum1tsp bicarbonate of soda1tsp ground cinnamon150g chocolate chips YOU WILL NEED: 2lb (1kg) loaf tin, greased and lined with parchment 1 Preheat your oven to 180C/Gas 4. In a large mixing bowl, cream the butter and sugar. Add in the eggs and banana, and mix until well combined. 2 Add the flour, xanthan gum, bicarbonate and cinnamon, and mix briefly until no dry flour can be seen. Lastly, add in three-quarters of the chocolate chips and…

Something to think about 43% The number of Brits who spend over three hours a day feeling tired* with one in three unaware that their food choices impact their energy levels. Reach for foods containing protein, fibre and fat for slow, sustained energy release. Almonds (and nuts in general) are a tasty option, as is fruit with full-fat Greek yogurt. Healthy buy The WW Balance Box, from £22.99 per day, balancebox.com WW and meal delivery service Balance Box have teamed up to offer you healthy, fresh cooked food delivered straight to your door. All recipes come with their WW SmartPoints value. We love the Roasted Plum Bircher Muesli.…

IIf you want to beat hunger and boost your energy levels, a Proffee – a combination of protein powder and coffee – could be your new morning go-to. It’s ideal for anyone who loves to exercise first thing. ‘Caffeine has been shown to be a useful ergogenic aid (substance that increases performance),’ says Healthspan nutritionist, Rob Hobson, ‘while protein helps promote muscle recovery.’ The Government recommended daily allowance of protein for adults is 55g per day for men and 45g per day for women. CAFFEINE AND IMPROVED PERFORMANCE Adding coffee to your morning protein shake can boost your workout performance. Research* shows that drinking caffeine before exercise can make the workout feel less strenuous and help us enjoy it! CAN ‘PROFFEE’ HELP WITH WEIGHT LOSS? Caffeine can also help speed up…

Enter facial massage, a practice just as soothing as it sounds, using patterns of movement to manipulate the muscles in your face. The reward? A brighter, firmer complexion plus the relaxing benefits of a snippet of me-time. ‘At its core, facial massage uses the potent power of touch to help transform a person’s face,’ says massage expert Beata Aleksandrowicz. ‘Face massage boosts blood circulation, firms the skin, and tones the muscles. It relieves tension and stress too. It also helps to encourage the flow of lymph and releases endorphins, which is one reason why, after a facial, we look, and feel younger.’ And it’s not just our visages that can reap the benefits. ‘There are almost 100 nerve points in the face that we can stimulate during massage,’ Beata explains.…

BRUSHWORKS EXFOLIATING GLOVES, £4.99, LOOK FANTASTIC.COM Pop these on in the shower and buff away dead skin cells. + SOL DE JANEIRO BRAZILIAN BOD BUFF, £22, SPACENK.COM Exfoliate skin even deeper with this delicious salted caramel and pistachio-scented body scrub. + KIEHL’S CREME DE CORPS NOURISHING DRY BODY OIL, £12.50, KIEHLS.CO.UK Apply a deeply replenishing oil all over your body to sort out dryness. = SMOOTH, SOFT AND BEAUTIFUL SKIN LOG ON Head to findation.com to find your perfect shade match in a huge range of foundations!…

WHICH PACE? EASY PACE = You should feel comfortable and be able to hold a full conversation and maybe even sing! FAST PACE = This pace will push you and you should feel out of breath. You should be able to still speak, but not in full sentences. You may need to stop to take breathers. WHAT A PAIN! A WIDER PELVIS – which can make us knock kneed – plus ligament-loosening oestrogen can mean women are more susceptible to knee problems. Follow these tips to make sure your dodgy knees aren’t derailing your workout. PERFECT YOUR POSTURE. Lift up your ribcage (but don’t stick your chest out) and drop your shoulders down. STRENGTHEN MUSCLES. Walking and strength exercises can help, but avoid squats if you already have pain in…

‘When we sit at a desk all day, our backs become rounded, our hips are in flexion and we’re hunched over,’ says yoga teacher Sarah Highfield (yogagise.com). ‘As a result, the muscles in the front of our body can become tight and the extended muscles in the back of our body can become weak, leading the body to become unbalanced.’ This causes neck and back pain, and muscle stiffness. DON’T IGNORE DISCOMFORT This is your body’s way of getting your attention to prevent serious damage. Our joints are held together by flexible structures such as muscles, tendons and ligaments. ‘These structures are flushed by fresh blood and oxygen every time they move. If we’re not moving enough, structures will lose their flexibility, muscles will lose their strength and the joints…

Collagen is the most abundant protein in our bodies, making up the connective tissues in our skin, muscles and tendons. So whether you suffer with joint pain or you’re looking to build muscle, collagen can help you on your way. Intrigued? These experts explain what this vital protein can do, and suggest the best versions to buy. BOOST BONE BOOST BONE STRENGTH One study* found that, compared to a placebo, collagen supplements significantly increased the bone strength of postmenopausal women over one year. * TRY Bonebalance, a 100% natural food supplement that works by increasing the activity of bone-building cells and decreasing the activity of bone-reducing cells (£39.99 for 30, 5g sachets, bonebalance.co.uk). AID DIGESTION ‘Collagen is needed to maintain healthy connective tissue throughout your digestive tract,’ says Dr Brewer.…

If there’s one good thing to come out of the pandemic, it’s that more people are thinking of others. A recent survey* shows that more than 10 million adults are volunteering in their communities as a result of the coronavirus crisis and 78% plan to carry on after lockdown. According to the research, one in five adults (19%) has volunteered since the first lockdown started last year in March – helping with grocery shopping, picking up prescriptions, calling people who live alone to check how they’re doing and helping out at food banks. But, volunteering isn’t just good for the community, it’s also beneficial on a personal level. Research shows that volunteering can help to reduce anxiety, stress and depression. It gives you a sense of purpose, raises self-esteem and…

1 RECOGNISE OPTIMISM IS A CHOICE YOU CAN MAKE EVERY DAY ‘This doesn’t mean you feel positive all the time, it’s having the confidence to know you can cope with whatever life throws your way,’ says Dr Wheatley. ‘It means acknowledging the negative, while making a conscious effort to think optimistically. For example, it can be as simple as choosing to smile when you feel glum. It’s your choice to feel down, or to do something positive to take your mind in a different direction. You can’t control everything, but if there’s one thing you can control, it’s what you think.’ 2 BE MINDFUL OF NEGATIVE THINKING Next time you catch yourself having a negative thought, swap it for a positive one. ‘This might take some practice but after a…

WHY SO CURIOUS? ‘Curiosity is all about developing a genuine interest in anything novel,’ says Dr Elena Touroni, consultant psychologist and co-founder of My Online Therapy (myonlinetherapy.com). ‘It’s about seeking out new (and sometimes challenging) information, experiences and sensations.’ BENEFITS OF CURIOSITY STRENGTHEN CONNECTIONS ‘We can better understand other people by being curious. We might listen more carefully to what they have to say and ask more meaningful questions,’ says Dr Touroni. ‘Therefore, helping us to make our connections stronger.’ BOOST MINDFULNESS ‘Being curious allows us to be truly present in the here and now,’ says Dr Touroni. ‘For instance, if you approach your daily walk with curiosity and an open mind, you might discover a new appreciation for nature. Or if you eat more mindfully, you might experience the…

My exercise regime… Obviously I was doing a lot of skating for Dancing on Ice, which was an all-over body workout. When I can, I’ll get back to working with my personal trainer, I do sessions in my garden. That usually involves weights and military assault courses. My get-fit tip… The main thing is to enjoy it. I’ve worked with personal trainers in the past that have pushed me too hard, and then it’s made me dread a training session. Exercise should always feel like fun. If you don’t want to do it, then it’s not right for you. For instance, I’m not particularly great at running, so I don’t run. I find other means of keeping myself fit and doing cardio. You should never really feel like you’re forcing…