Innholdsfortegnelse for August 2021 i Woman&Home Feel Good You

Welcome to Simply woman&home. It’s turning out to be a summer like no other, so we’ve packed this issue with health and wellbeing advice to make you feel amazing – and happy – wherever you are! On page 112, we meet Jo, Louise, Pauline and Stella, whose inspirational stories of liberation through age are guaranteed to make you smile. Our fitness feature on page 78 will convince you that it really is never too late to start moving, and on page 14, we’ve found the happiness hacks you need to bring more fun into your life. Follow our expert advice on skincare and hair solutions, plus healthy eating and exercise, and by the end of August you’ll be brimming with body confidence. All that and, on page 45, we’ve tracked…

That feeling after crossing the finishing line at my first half marathon was indescribable. I was amazed at what my body had achieved. Just years earlier, I’d been in and out of hospital, living off painkillers and using a walking stick. But getting fit turned my life around. I was 11 years old when my life changed. Crossing a road on my way home from church, I was knocked over by a car and suffered a severe fracture to my femur. The broken bones slid on top of one another and my thigh muscle was damaged. I spent months in hospital in a skeletal contraption. Even once I’d left, it took me a long time to recover. I was in pain and I had to relearn how to use my…

Dopamine fasting doesn’t mean cutting out everything, just those activities that you compulsively rely on for that flood of dopamine. It will be different for everyone. If it’s social media, try no screen time. If you find yourself binge-watching box sets on Netflix instead of getting a good night’s sleep, try bedtime yoga or meditation. And, if you can’t resist sweet snacks, opt for sugar-free days. While some people have taken this wellness trend to the extreme, you don’t need to ‘fast’ for long periods of time. Try one or two hours in the evening or one day at the weekend. Or simply switch off while on your staycation – whatever works for you.…

‘Walking into the north London studio on a sunny Saturday morning, I’m a little nervous and unsure what to expect. But hosts Hannah Goodman and Hannah Nedas are warm and welcoming, putting everyone at ease. I’m one of several new breathers. We start by warming up with some movement, then we’re taught how to breathe. This may sound strange, but this really is a completely different way of doing it. We lie down on our yoga mats and music plays while we begin breathing as instructed – mouth open, keeping breath flowing with no pause between breaths. Quickly, I feel irritated and bored (we were warned lots of different feelings may arise). The back of my mouth is dry, and after about 20 minutes, my hands cramp and begin to…

1 SHOP LOCALLY Buy from your local independent butcher, fishmonger or greengrocer – they’ll be able to tell you exactly where food has come from, as they often work with smaller producers and a shorter supply chain. Better still, if there’s a farmers’ market near you, use it – often you’ll be buying directly from the producer. 2 USE AN ORGANIC BOX SCHEME No time to dash around local shops? These convenient delivery schemes use smaller, more local suppliers wherever possible and you should be able to easily trace your food’s origins. 3 ASK, ASK, ASK Even big hypermarkets should be able to tell you about your food’s provenance. Talk to store managers and the staff at various counters – if they can’t answer immediately, they should be able to…

Summer’s here and the heat makes us want to reach for refreshing, ice-cold goodies. But to limit the impact these could have on your waistline, here’s our round-up of healthier picks that still hit that sweet spot. WheyHey Salted Caramel, £4.50 per 500ml, M&S Low in calories and packing in 7g of protein per 100ml, this is a perfect diet-friendly choice. WheyHey also does an array of other flavours to satisfy all sweet teeth. Ben & Jerry’s Moo-phoria in Chocolate Cherry Garcia, £5.49, Asda Chocolate chunks, cherry pieces and chocolate ice cream make this super-indulgent. However, it’s far lighter than the usual B&J, so less guilt, more fun! Grenade Carb Killa Ice Cream in Peanut Nutter, £5 for 4, Tesco High in protein to help to keep you fuller for longer,…

Traditional go-tos, like cereal, toast and pastries, are a poor choice, nutritionally, as they’re largely sugar and carbs. A 2006 study found that people who ate a high-protein-based breakfast had decreased levels of ghrelin – a hormone that increases appetite. Try these… ✢ GRANOLA WITH FERMENTED YOGURT Pick a high-fibre, no-added-sugar granola and protein-rich yogurt such as Bio&Me Prebiotic Yogurt, 350g, £1.80, Sainsbury’s. ✢ AVOCADO, ROASTED PEPPERS AND FETA ON WHOLEGRAIN CRACKERS SPRINKLED WITH SEEDS Combines healthy fatty acids with the antioxidants of plant-based foods. ✢ TOASTED SOURDOUGH WITH POACHED EGGS, GRILLED TOMATO AND MUSHROOMS WITH EXTRA VIRGIN OLIVE OIL Protein, fat and fibre to keep you satisfied for longer. Grilling tomatoes with oil increases absorption of lycopene, to benefit skin health.…

VOLVIC TOUCH OF FRUIT PINEAPPLE & ORANGE VITALITY, 85p FOR 1.5L, TESCO This refreshing blend of natural mineral water with pineapple, orange and added vitamin B6 to help reduce fatigue, is low in both calories and sugar, and contains no artificial sweeteners. ACTIPH ALKALINE IONISED WATER, £1.99 FOR 1L, HOLLAND & BARRETT An alkaline water drink made by purifying Shropshire spring water, adding electrolytes, then supercharging by ionisation to leave a smooth and clean way to hydrate. VIEVE WATERMELON PROTEIN WATER, £2.49, OCADO.COM This hydrating protein drink contains a unique collagen peptide formula to support muscle and bone growth, is low-calorie, and lactose and dairy-free. Available in five natural flavours. LOG ON wholesomeworld.com – an NHS-approved resource of recipes, nutritional information and healthy eating tips…

✢ DEHYDRATED SKIN La Roche-Posay Hyalu B5 Aquagel SPF30, £34.50, superdrug.com, is packed full of hydrating ingredients, to leave skin glowing and most importantly, protected. This is great to use as a daily moisturiser before make-up. ✢ DRY SKIN Garnier Ambre Solaire Anti-Dark Spots & Anti-Pollution Super UV SPF50+, £7, boots.com, not only has a high level of broad-spectrum protection to stop you from burning, but the addition of glycerin helps skin to hold on to moisture – even when confronted with heatwaves or drying air con. ✢ OILY SKIN Nivea Sun UV Face Shine Control SPF50, £6, sainsburys.co.uk, is lightweight, sinks in with impressive speed and doesn’t leave skin greasy. There’s no white cast to contend with either. ✢ SENSITIVE SKIN If you’re prone to prickly heat, rashes or…

SHARON OSBOURNE Her famous red hair has been through a lengthy colour-removal process and silver toner has been added. ERIN O’CONNOR A punchy red lip looks stunning with her salt-and-pepper grey. MERYL STREEP Some blonde highlights help warm up Meryl’s silver locks. HELEN MIRREN Have fun with your silver hair and try temporary toners. Bleach London Super Cool Colour in Rose Gold, £6.50, cultbeauty.co.uk.…

Hit pause Avon Adapt is designed to support skin through the sensitivity and loss of collagen associated with the perimenopause. Dream Cream Night Cream, £12, supports thirsty skin with turmeric to plump and tighten, while Icy Cooling Elixir Facial Mist, £7 (bothavon.uk.com), is refreshing in a hot flush. Best tressed Summer can spell bad news for your locks – UV rays, chlorine and salt water all dehydrate hair, leaving it feeling crisp. New L’Oréal Elvive More Than Shampoo, (£6.99, Boots) combines the deep cleansing agents of traditional shampoo with the nourishing actives you’d usually find in conditioning masks, leaving hair three times softer and twice as shiny. Follow with conditioner as normal and dry hair will soon feel oh-so soft.…

A POTENT YOUTH-BOOSTING INGREDIENT 1. Start slow L’Oréal Paris Revitalift Laser Pure Retinol Deep Wrinkle Night Serum, £24.99, boots.com Retinol speeds up cell turnover, reducing skin’s wrinkles. Add this powerful serum slowly to your beauty routine. 2. Smooth your skin Oskia Renaissance Body Treatment Milk, £44, oskiaskincare.com Apply top to toe. It also has alpha hydroxy acids to exfoliate skin, vitamin E and calming rose hip seed oil. 3. Refresh tired eyes Super Facialist Retinol+ Anti-Ageing Firming Eye Cream, £19, boots.com For the fragile skin under your eyes. Retinol works with peptides to iron out wrinkles and brighten dark rings. 4. Be hands on Beauty Pie Super Retinol Anti-Aging Hand Treatment, £8 members, £40 if not, beautypie.com Hands are one of the first places to show ageing. Rich and hydrating,…

BICEP CURLS WITH SMALL WEIGHTS Stand with feet hip-width apart, holding dumbbells in front of your thighs, palms facing up. Exhale and curl the weights towards your body. Slowly release back down. LATERAL RAISES WITH SMALL WEIGHTS Stand with feet hip-width apart, with a dumb-bell in each hand. Slowly raise each arm out to the side until they are parallel to the ground. Slowly lower back down. SHOULDER PRESSES WITH SMALL WEIGHTS Stand with your feet shoulder-width apart, a dumb-bell in each hand. Raise each arm out to the side and bend your elbows, so your hands are pointing upwards. Slowly raise your arms up towards the ceiling until the arms are straight. Slowly lower back down. TRICEP DIPS WITH KNEES BENT With your back facing a chair, bend your…

How to keep your motivation levels high all summer Fitness coach Daine Mitchell* shares his tips for staying on track… ✢ PLAN YOUR SESSIONS By knowing ahead of time what days you plan to train, you’ve subconsciously committed to the workout and will be more likely to do it. ✢ SET CLEAR TRAINING GOALS Understanding why you want exercise brings deeper reasoning and purpose to your sessions. ✢ HAVE A FITNESS BUDDY They will hold you accountable to your sessions – even on the days when your motivation is low. ✢ FIND YOUR TRAINING TRIBE Set up group training sessions and head outdoors to exercise.…

A firm staple of Chinese medicine, mushrooms are more than just a great source of protein, fibre and vitamin D – they’re packed with healing properties, too. And with the world focused on health more than ever, it’s no surprise that medicinal mushrooms are the new superfood. We asked our experts what the fuss is about and how you can get your fix. THE RISE OF THE’SHROOM With COVID-19 creating a buzz around vitamin D, mushrooms are taking the health world by storm, but it’s about more than their nutritional qualities. ‘There has also been increasing interest in the psychoactive properties of some mushrooms, and the benefits they might be able to offer us for our brain health and mental performance,’ says consultant dietitian Sophie Medlin, founder of CityDietitians. ‘This…

Something to think about Some 10,000 people are diagnosed with lung disease every week in the UK*. Regular exercise, quitting smoking and avoiding pollution can keep lungs healthy but it’s important to get breathlessness checked out. Go to breathtest.blf.org.uk to test yours. Spend These chewable tablets contain three wellness heroes for all-year immune health. Lactoferrin is a natural antiviral, antibacterial and anti-inflammatory. Zinc helps beat inflammation, while vitamin C reduces oxidative stress and promotes healing. Leapfrog Immune, £34.99, leapfrogremedies.com…

Anyone for tea? Our love of a good brew is celebrated during Afternoon Tea Week (9th-15th August), although we hardly need an excuse to enjoy this great British tradition. A cuppa can be comforting and a way to connect with others – but that’s not all. Studies show that drinking black tea may reduce the risk of stroke, diabetes and cardiovascular disease. Pop the kettle on, then. Handy protection Hands age faster than other body parts because they’re most exposed to damaging UVA sun rays. As the skin on your hands gets older, prevent the development of sunspots by applying Green People’s new Edelweiss & Green Tea Hand Guard – it blends SPF30 sun protection with skin-replenishing, ingredients (£17.50, greenpeople.co.uk). Turn to p54 for more sun protection advice Everybody’s talking…

1 SWITCH UP YOUR WALKS Blue space walking is a simple way you can connect with water. ‘Check an online map to find your nearest water sources such as a river, lake, or canal, and factor them into your weekly walks,’ says Catherine. 2 SOOTHE WITH SOUNDS Listening to water inspires calmness, focus and creativity. Even the smallest garden or balcony has room for a battery-powered water feature, or download an app that has sounds of the ocean. Try Naturespace (free, App Store and Google Play). 3 HAVE A RESTORATIVE BATH A relaxing dunk in the tub will deliver benefits, says Catherine. Add healing minerals that are found in seawater – Westlab Soothing Dead Sea Bath Salt contains magnesium and potassium (£4.99 for 1kg, Holland & Barrett). 4 TAKE AN…

1 Sleep in a pair of cool wet socks or even a damp T-shirt. 2 Place a wet flannel in the fridge for an hour or so before going to bed and rest this on your forehead as you drift off. 3 Place a tray of ice in front of a blowing fan. As the ice melts, this will help to cool the room down. 4 If you wake up in the night, rub a roll-on menthol stick over your forehead to help you to cool down.…

Have you noticed it’s harder to shift tummy fat as you age? Not only do women begin to lose muscle year by year, declining oestrogen levels during the menopause can also cause fat to settle on the stomach. With this step-by-step eating plan you can get your waistline back – you’ll feel slimmer in less than a month. How it works Follow this diet for at least two weeks to see a difference. Stick to the plan for three or four weeks and you’ll lose up to half a stone. While it’s fine to swap days, don’t switch out individual meals as each day is calculated so you get a mix of nutrients. If you dislike an ingredient, you can swap like for like. Aim to drink two litres of…

Broad beans, feta and chilli on toast If toast for breakfast in the morning is a particular favourite, this recipe will appeal. Broad beans are a very rich source of fibre and B vitamins, so will energise you for the day. Serves 2 150g fresh podded or frozen broad beans20g fetaa small handful of rocket1 garlic clove1½tbsp extra virgin olive oiljuice of ½ lime4 small slices of pumpernickel or rye bread, toastedpinch of chilli flakessea salt and freshly groundblack pepper 1 Add the beans to a saucepan of salted boiling water and cook for 3 mins. Remove from the heat, drain and run them under cold water until they’re cool. If you’re using fresh broad beans, remove each bean from its tough outer skin. Fiddly, but worth it. 2 Put half…

Cashew satay chicken salad A simple yet delicious dressing adds a gorgeous depth of flavour. Serves 4 for the dressing: 1 banana shallot, chopped3 garlic cloves, crushed½ red chilli, seeds removed and finely chopped50g cashew-nut butter100ml coconut milk50ml coconut water½tsp honeydash of fish saucezest and juice of ½ lime for the salad: 2 baby gem hearts, ends trimmed, quartered4 small chicken breasts3tsp rapeseed oil½ cucumber, ribboned¼ red cabbage, finely sliced100g cherry tomatoes, halved140g bag of mixed-leaf salad2tbsp cashew nuts1tbsp coconut flakes 1 Whisk all the dressing ingredients together and season well. Set aside. 2 Heat a griddle pan over a high heat. Brush the baby gem and chicken breasts with the oil. Griddle the lettuce for 30 secs to 1 min per side. Now griddle the chicken; heat until cooked…

Something to think about Researchers have found that regularly eating sardines could help prevent the onset of type 2 diabetes. Nutrients such as taurine, omega-3, calcium and vitamin D – found in sardines – may protect against the disease, according to a new Spanish study. Dairy-free Support your gut microbiome with this light and creamy range of nut milk yogurts by Nush. Dairy-free, soya-free and protein-rich, there are billions of live cultures in every tub and six varieties to choose from.…

The last thing you’d probably think of doing with stinging nettles is eating them but, according to nutritionists, they’re a superfood – once you cook or freeze nettles, they can become a nutritious part of your diet. But what do nettles taste like and how do you prepare them? Sharing her tips is nutrition expert Penny Weston, from welcometomade.com THE HEALTH BENEFITS Nettles are packed with polyphenols, a plant-based micronutrient that has a range of health benefits, such as reducing blood sugar levels, preventing blood clots and lowering your risk of heart disease. FRESH AND PEPPERY ‘Taste depends a lot on what you’re consuming the nettles with and how. For example, nettle tea tastes quite different to nettle fritters. But, generally, it’s similar to spinach, perhaps just a bit more…

Whether you’re a diehard ‘wake and bake’ type who wears bronzer all over the face, all day, all year round, or you’re part of the summer-fling crew who dip in from May to September to enhance the sun’s golden gifts or lack thereof, whatever your relationship with bronzer, learning how to use it properly is a basic make-up skill. Like choosing the best foundation or learning how to fix uneven eyebrows. Here, the experts reveal every tip you need to apply bronzer like a pro, which begins with picking the right product for your skin. HOW TO APPLY BRONZER – SHADE MATCHING It’s no good knowing how to apply bronzer if you’ve chosen entirely the wrong shade. And as with finding a perfect foundation match, this comes down to both…

Letting your hair go grey no longer has the same ‘old lady’ stigma attached to it that it once did. A few years ago, many of us would rush to disguise our grey roots as soon as they appeared, but these days, a scattering of grey strands, or even a headful of silver, is seen as a style statement and not something to be ashamed of. It’s time to embrace those greys! So if you’ve been colouring your hair for years but are contemplating growing it out, here’s everything you need to know about making the transition to grey as smooth as possible. THINGS TO CONSIDER BEFORE YOU START ✢ Don’t expect your colourist to transform it in one day. ‘If you have a few inches of grey, the lengths…

1 2 x tricep dips with knees bent 2 x bicep curls 2 x shoulder presses 2 3 x tricep dips with knees bent 3 x bicep curls 3 x shoulder presses 3 4 x tricep dips with knees bent 4 x bicep curls 4 x shoulder presses 4 5 x tricep dips with knees bent 5 x bicep curls 5 x shoulder presses 5 6 x tricep dips with knees bent 6 x bicep curls 6 x shoulder presses 6 7 x tricep dips with knees bent 7 x bicep curls 7 x shoulder presses 7 8 x tricep dips with knees bent 8 x bicep curls 8 x shoulder presses 8 Rest day 9 9 x tricep dips with knees bent 9 x bicep curls 9 x shoulder…

When you’re in your 20s and 30s it can be hard to imagine what you’ll feel like a few decades on. Greying hair, the menopause and creaky bones hardly seem like a recipe for feeling your best. Yet research consistently shows that happiness has nothing to do with age. In a recent study at the University Melbourne, older women, particularly those who had gone through the menopause, reported feeling more patient, less tense, anxious and depressed, and tended to be less withdrawn as they entered their 60s. In another study* it was shown that with age you gather greater wisdom, decisiveness, compassion, self-knowledge and emotional regulation, which enhances your feelings of satisfaction and happiness with life. We asked four fabulous women to share the lessons they have learnt… ‘REMEMBER THAT…

THE RELAX CAPSULES, £18.95 FOR 30, LIVEINNERMOST.COM The stress-melting blend of ingredients in these nootropic capsules includes lion’s mane mushroom, ashwagandha, valerian root and L-theanine. Take two before bed. KALMS RHODIOLA, £9.99 FOR 20, KALMSRANGE.COM Get the benefits of the traditional herbal remedy rhodiola to relieve symptoms associated with stress, such as mild anxiety, fatigue and exhaustion. PINK CALM CAPS, £14.99 FOR 60, LLOYDSPHARMACY During stressful times, this natural formulation of ashwagandha, chamomile, passionflower and L-theanine may help to calm the senses and soothe a jangly mind. Plus, it’s vegan friendly. LOG ON Head to wellnesstv.moreyoga.co.uk for live and on-demand self-care sessions and yoga classes.…

My exercise regime… I work out at home five days a week. Before the pandemic, I used to go to the gym but as lockdown kicked in, I realised I needed to move every day. So I get up and do 10 minutes of press-ups and squats before taking Amelie to school. Then I’ll do a 20-minute HIIT Body Coach workout with Joe Wicks; 20 minutes of arms and triceps with fitness trainer Caroline Girvan and an abs workout with Strictly’s Karen Hauer. I walk to work. If I’m going to my BBC Radio London show, it’s five miles and if I’m at Virgin Radio, it’s eight. My diet… I’m allergic to wheat and so I stick to gluten-free food. As a child, I was always going to bed with…

Whether you’re feeling run down or life feels a little bit like Groundhog Day, you might be wondering how you can feel lighter and have more fun. But don’t worry, there’s no need to make any drastic changes. In fact, according to research published in the Review of General Psychology, at least 40% of our happiness is down to our day-to-day choices and activities. Here’s 15 sure-fire ways to bring a smile to your face. 1 Go for a walk followed by a sprint A brisk 10-minute walk can increase self-esteem while reducing anxiety and stress, according to the Mental Health Foundation. Exercise decreases stress hormones while increasing mood-enhancing ones. And, if you add a 30-second sprint at the end, this doubles the endorphins and improves your mood for up…

THE FAN TO KEEP YOU COOL Yes, there’s no denying this is pricey, but this bladeless pick is ultra quiet, efficient and lightweight, plus it has a timer so you can set it for when you need it most. Dyson AM07 Tower Fan (£339, currys.co.uk). THE APP TO BANISH SUMMER SOUNDS With more than 50 sounds to choose from, the White Noise Lite app (free, IOS) has rave reviews, with users saying their sleep quality has greatly improved since using it. THE SMART BULBS TO HELP YOU DRIFT OFF Get in the mood before bedtime by using the Philips Hue White and Colour Ambiance Wireless Lighting LED Starter Kit (£129.99, John Lewis and Partners). Synchronise your lights to slowly dim as you unwind. THE MASK TO BLOCK OUT THE WORLD If you don’t…

Few things feel better than having a catch-up with a girlfriend. However, sometimes it can feel like a chore. ‘In your heart of hearts, you know when that’s happening,’ says Carole Ann. ‘When you used to meet up, you’d have such giggles – now it seems ploddy and hard work.’ Rather than severing ties, Carole Ann suggests letting the friendship drop down a rung so it’s conducted more via social media than face to face. ‘It’s one of the great joys of social media that you can remain vaguely in touch, even if your lives have veered off in different directions.’…

✢ IT GOES BEYOND STRESS-BUSTING ‘Breathwork can help with depression, anxiety, addictions, physical pain or emotional challenges,’ says Hannah Goodman of breathwork company Grounded Life (grounded.life). ‘It’s great for boosting creativity, developing presence of mind, restoring inner peace and gaining a new perspective.’ ✢ IT’S A MEDITATION SUPPORT ACT Like the idea of meditation but struggle to still your mind? Breathwork could help you get there faster, as it shifts you quickly into that headspace. ‘It simply acts as a fast track to a successful meditation practice,’ says Hannah. ✢ YOU SHOULDN’T TRY IT AT HOME At least, not until you’ve been taught. ‘In our workshops, before we breathe we talk through what the practice is and the techniques we use,’ says Hannah. ‘After you feel comfortable with what you’re…

Tummy fat collects when levels of insulin and cortisol are too high in your system. The first step of any tummy-flattening plan is to lower these levels. The second is to stimulate fat-burning in the tummy area. So how do you do that? 1 Eat only low-GI carbohydrates such as wholegrain breads, cereals, pasta and brown rice, rather than white. This lowers the amount of insulin you produce. 2 Have black or green tea with a carb meal. These drinks interfere with the enzymes that break down carbohydrates, slowing their digestion and reducing insulin levels. 3 Eat at least one dairy food and one soy food. Calcium in dairy foods has been shown to switch tummy fat cells from storing mode to burning mode. 4 Fill half your plate with…

✢ APPLES Although these are native to the UK, many of our apples come from abroad, particularly New Zealand. They’re shipped in refrigerated containers and treated with gases to prevent over-ripening. ✢ BANANAS Usually picked when green in Central America, it takes over a week to ship them, in plastic, to help preserve them. They’re then treated with a plant hormone to ripen them. ✢ 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 off in store. ✢ FISH Food Standards Agency guidelines say that fish may be labelled as fresh if it has…

Chanel Les Beiges Bronzing Cream, £42, johnlewis.com. Ultra creamy and blendable, it hydrates skin as well as bronzing it. bareMinerals Bronze Powder Bronzer, £22, lookfantastic.com. Cher’s top choice and with good reason. This mineral based powder is ultra finely milled, so can be built up slowly. Dolce & Gabbana Solar Glow Universal Bronzing Drops, £38, feelunique.com. A customisable, glamorous option – add a couple of drops to your make-up for subtle bronzing, or use it neat to contour specific areas. Hourglass Vanish Flash Highlighting Stick, £45, cultbeauty.co.uk. Seductive yet practical, this twist-up stick of solid bronzing and highlighting cream allows you to apply with precision just about anywhere. It’s portable and the texture is luxurious. Lumene Invisible Illumination Watercolor Bronzer, £23, lookfantastic.com. Watery-light and refreshing on the skin, this makes a…

✢ Don’t dye your roots Don’t be tempted to give up and reach for the dye. Your colourist needs a good few inches of regrowth to work with, so be patient and wait it out. ✢ Do use temporary root concealers This is the best way to conceal regrowth until you can get to the salon. L’Oréal Paris Magic Retouch Precision Instant Concealer, £8.99, lookfantastic.com, comes in a range of shades and lasts until your next wash. Josh Wood Colour Blending Brush, £15, joshwoodcolour.com, is available in three shades and lasts three shampoos. ✢ Do change your parting Sounds odd, but you could have more grey on one side of your head than the other! Or try a zigzag parting, which can help soften a harsh line. ✢ Do invest…

AMANDA HARRINGTON LONDON ADVANCED GLYCOLIC BODY SCRUB, £22, AMANDA HARRINGTON.COM Exfoliate rough patches 24 hours before tanning to provide a smooth canvas for self-tan. + VITA LIBERATA HEAVENLY ELIXIR, £34, BOOTS Apply to clean skin, wash off after eight hours, then watch as the colour develops over three days for a long-lasting glow. + ISLE OF PARADISE DAY DEW SELF-TAN FACE MIST, £15.95, BOOTS Spray daily to gently bronze your face, while skincare-inspired ingredients lock in moisture. = GORGEOUS, SUNKISSED SKIN FROM TOP TO TOE LOG ON Head to essie.co.uk/virtual-try-on to test a rainbow of polishes on your nails before you buy.…

Going full throttle with a high-intensity interval training (HIIT) session probably doesn’t feel very appealing during warmer months, but that doesn’t mean you need to quit your workouts altogether. Instead, why not try low-intensity steady-state exercise? Also known as LISS, unlike sweaty HIIT workouts, this will keep you cool and relaxed while still helping you burn calories. Perfect for that muggy UK weather. YOU’LL WORK HARD, BUT WON’T FEEL IT ‘During LISS you perform cardio continuously at a low intensity, usually 30 minutes or more,’ says GP and personal trainer, Dr Folusha Oluwajana. ‘The intensity is determined by your heart rate; during LISS you should aim for 50-60% of your maximum heart rate.’ Meanwhile, HIIT involves reaching 70-90% of your maximum heart rate. WHAT COUNTS AS LISS? There’s no risk…

Oof! Does that sound like you when you bend your knees or get up out of a chair? Over a third of UK adults aged 45 years and over have sought treatment for joint pain and stiffness* – and women are much more likely to suffer from osteoarthritis than men. But that doesn’t mean we should all anticipate achy hips and creaking knees as we age. ‘While getting older is inevitable, sore joints are not,’ says personal trainer, Chris Ruxton. ‘There are things we can do to manage stiffness so we can spring back into action.’ Take these steps now and you’ll remain pain-free in the years to come. KEEP MOVING A sedentary lifestyle can lead to joint problems later in life. ‘The single most important way of preserving your…

RAW TURMERIC & GINGER SHOT, £35.00 FOR 14 SHOTS, THETURMERIC.CO A natural addition to your daily routine, this powerful shot is infused with 10% pure ginger so you get the nutritional goodness of two ‘super-roots’. TURMERIC+ SUPPLEMENT, £21 FOR 28 TABLETS, FUTUREYOUHEALTH.COM These capsules are 30% more absorbable than standard turmeric and have the added bonus of vitamin C to help with collagen formation. NAVITAS TURMERIC POWDER, £7.99, HOLLAND AND BARRETT High in curcumin, this powder is an easy way to get a hit of the super-spice. Have to hand in the kitchen to sprinkle in smoothies, soups, porridge and more. LOG ON onlinemenopausecentre.com For women who struggle to access specialist help for peri/menopausal symptoms.…

Something to think about Chewing gum doesn’t just freshen breath, it’s now being cited as a way to improve mood and focus. Dr Guy Carpenter, Professor of Oral Biology at King’s College London, says it promotes blood flow to the brain, reduces levels of the stress hormone cortisol in saliva, and boosts cognitive performance. Spend Did you know that certain indoor plants can help to reduce anxiety and depression? Dracaena fragrans, aka the dragon tree, is said to clear the mind from chaos – this one’s from a selection of feel-good foliage that’s available for home delivery at Foli8.…