Innholdsfortegnelse for October 2021 i Woman&Home Feel Good You

Women’s health has never been a bigger talking point – especially for those of us in mid-age. Suddenly you can’t turn on the TV or pick up a newspaper without the word menopause leaping out at you – MPs in Parliament are even discussing new laws to make this period of our lives less challenging. It’s about time, we say. But menopause can also be a stage of opportunity and liberation and we wanted to examine every aspect of it in this special issue of Simply woman&home. We’re also looking at ways you can improve your all-round health, wellbeing and happiness. Plus we’ve found the recipes you need to eat well and feel amazing. We begin, though, with some inspiring stories of women who are fitter and healthier now than…

Sarah Cale, 54, from Aldridge in the West Midlands, credits exercise with transforming her confidence levels. She’s passionate about helping other women to have a healthy menopause. I started taking my health and wellbeing seriously about 10 years ago after I was diagnosed with an autoimmune disease. Before that, I was smoking 20 a day and I wasn’t confident enough to use the gym membership I was paying for. I was diagnosed with rheumatoid arthritis after breaking my collar bone. I wanted to learn how to take control of my own health. I was also struggling with my menopause, which made me feel down. I didn’t want that to control my life either, so I found a course in nutrition and sport and did my research. I was in my…

+ ADJUST YOUR LOAD Do you always carry your bag on the same shoulder? Most people have a ‘strong side’ of the body that does all the donkey work, but alternating sides when carrying heavy items will help keep the body balanced. Considering the average woman’s handbag weighs around 6lb – it’s well worth being mindful how you’re lugging it around. + RETHINK YOUR WARDROBE Tight, ill-fitting clothes can throw off the body’s alignment. Get properly measured for a supportive bra – and if you wear heels every day, consider swapping them for flats. High heels can take the hips and spine out of a healthy position and push your body weight forward through the balls of the feet. + TAKE A POSTURE BREAK Back and neck tension are common…

Walking is a great way to stay in shape – and what could be easier than opening your door and stepping outside? But forget the leisurely stroll. This four-week plan, by celebrity personal trainer Hollie Philippa, promises to get those glutes, hamstrings, quads and calves moving, to torch fat and give you a toned body. Hollie’s walking workouts boost strength and burn calories with her HIIT, hill and distance routines. All you need is you, your trainers and 30 minutes. WHAT YOUR WORKOUT MEANS + HIIT These sessions will torch fat and calories, without the impact of running. Plus, adding in moves such as squats and walking lunges will boost the burn. + HILL These workouts will ramp up your cardio and strengthen and tone your legs and bum. +…

MYTH ‘I should stay away from all fats to keep my heart healthy’ BUSTED ‘As someone who loves both butter and olive oil, I was delighted when “butter being bad” was finally confined to the bin of medical myths,’ says Dr Malcolm Finlay, consultant cardiac electrophysiologist and cardiologist. ‘But, of course, everything in moderation! Home cooking with an eye on portion size and cutting out junk food is probably the best recipe for a healthy diet.’ We also need some fat, as it helps the body absorb vitamins A, D and E – and some types even protect our hearts. Monounsaturated fats found in olive oil, rapeseed oil, avocados and some nuts (including almonds, Brazils and peanuts), help maintain our levels of ‘good’ HDL cholesterol, while reducing levels of ‘bad’…

The word menopause actually means ‘end of monthly cycles’ – and you’re considered to have reached it when you haven’t had a period for more than a year – or two years if you’re under 50. However, even if you haven’t had a period for a year or more, symptoms can continue for many years afterwards. It all starts with the perimenopause, which often takes women by surprise because it 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 Dr Tania Adib, consultant gynaecologist at The Lister…

Bone broth noodles A tasty, restorative bone broth that can firm up tired skin – a win-win. Serves 4 • Ready in 20 mins 175g dried udon noodles1.5ltr beef bone broth5cm piece fresh root ginger, sliced1 sachet miso instant soup paste1-2tbsp soy sauce1 red chilli, sliced1 garlic clove, sliced250g mushrooms, sliced100g mangetout, sliced150g fillet steak, sliced2 spring onions, trimmed and sliced 1 Cook the noodles, according to the packet instructions. Drain. 2 Heat the bone broth with ginger in a pan. Whisk in the miso soup paste and soy sauce. Bring to a boil and add the chilli, garlic and mushrooms. Simmer for 3 mins. 3 Add the mangetout and steak. Simmer for 2 mins. Season. Divide the noodles between 4 warm bowls and pour over the hot broth. Top…

If you are having menopausal symptoms at work, check if your company has a menopause spokesperson you can talk to. If not, book a meeting with your line manager. Try to overcome your embarrassment and remind yourself that your line manager is a professional, and that there is increasing awareness about menopause in the workplace. Book a time to talk, ideally in a private office. Prepare what you want to say: write a list of the symptoms you’re struggling with and how they are affecting your work. For each, suggest a solution. This gives your manager or HR officer the opportunity to work out what practical steps are needed. Here are some ideas… + If hot flushes are a problem, you might want to move your desk near a window…

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Yoga isn’t just a one-trick workout pony. We love its restorative effects – in fact, with hectic schedules dominating our lives, it’s probably something we could all do with a little bit more of. But this ancient practice has so much more to offer. ‘Yoga is a great way to calm down – even a short session can help reduce stress, increase blood flow around our body and clear our mind – but with over 80 styles to choose from, it’s also a full fitness programme offering strength, flexibility and cardio, too,’ says Lucy Edge, yoga advocate, author and self-dubbed ‘yogipreneur’. These revitalising 15-minute sessions, created by Lucy, are a great addition to your regular workout routine. ‘They’ll help increase focus during a busy week, prevent injury by strengthening and…

THE 5 GYNAE CANCERS More than 21,000 women in the UK are diagnosed each year with gynaecological cancer – that’s 58 women a day. But worryingly, according to charity The Eve Appeal, awareness levels among both women and men remain shockingly low. ‘We want to lift the veil of shame from women’s bodies and open up conversations so that everyone knows the difference between a vagina and a vulva,’ it says. ‘Then women can spot when something feels abnormal for them, and feel comfortable talking about it.’ September is gynae cancer awareness month – this handy explainer tells you exactly what to look for… OVARIAN Persistent bloating + Persistent pelvic/abdominal pain + Difficulty eating/feeling full quickly or feeling nauseous + Change in bowel habits + Needing to urinate more CERVICAL…

Persian-style vegetable casserole Aromatic spices transform humble vegetables into a jewelled feast. Serves 6 • Ready in 1 hr 15 mins 200g giant couscous75g Craisins/dried cranberries1 small (500g) celeriac, peeled and cut into 2cm chunks3tbsp sunflower oil1 large carrot, cut into small chunks2 red onions, roughly chopped2 sticks of celery, sliced 1cm thick2tbsp coriander seeds, crushed2tsp cumin seeds, crushed½tsp chilli flakes100g dried apricots, quartered Pinch of saffron (about third of a 0.4gpack), soaked in 750ml boiling water1tbsp low-salt vegetable stock powder200g baby aubergines, halved1 small butternut squash, peeled and cut into 2.5cm chunks Juice of 1 lemon Small bunch of mint, leaves only30g toasted flaked almonds 1 Mix the couscous and Craisins with 750ml boiling water, cover, leave for 20 mins. Drain. 2 In a big pan, fry the celeriac…

It probably comes as no surprise that our number one fear about getting older is the impact on us physically. That worry is backed up by a University College London study released in July this year, which showed that more than a third of adults have two or more chronic health problems in middle age. But encouragingly, there is heaps of research that shows it’s never too late to adopt healthier habits. There may be specific concerns about health in midlife – your hormones can go haywire, and everything from your energy levels, joint health and mental clarity can be affected. But this is your time to reassess your health and take control. The good news is, your body is still very much able to remain supple and pain-free; your…

From day to day you probably don’t give your bones much thought – why would you? It’s not until something happens, such as a break or fracture, that we tend to think about them at all. But keeping your skeleton strong and healthy is essential. Roughly 80% of our bone health is down to genetics – which means if a member of your family has osteoporosis, you’re more likely to as well. According to the NHS, while osteoporosis affects three million of us in the UK, it’s not just older people that are at risk. WHAT IS OSTEOPOROSIS? This is a condition where your bones lose strength so they’re more likely to break. They don’t look any different or change in size, but their internal structure weakens. ‘Bones are living…

+ OESTROGEN This 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, resulting in 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, boosts muscle mass and energy levels and helps to improve memory and bone density. As levels…

‘Hormone replacement therapy does what it says on the tin – it is a treatment to replace the hormones that you are deficient in,’ explains Louise. ‘As a result, HRT vastly improves your symptoms and helps protect against long-term health risks of hormone deficiency, including osteoporosis, cardiovascular disease, diabetes and dementia. ‘The most common type of oestrogen prescribed is 17 beta-estradiol. This is available as a patch, gel or spray and is derived from the yam, a root vegetable. It is known as a “body-identical oestrogen” because, unlike older forms of HRT, it has the same molecular structure as the oestrogen produced by our bodies. I also tend to prescribe micronised progesterone, which again is derived from yams and is a body-identical hormone.’ WILL HRT CAUSE WEIGHT GAIN? Not if…

The clock reads 3am. And I am alone in my kitchen in the dark, eating a peanut butter sandwich! I blame my hormones – or, more accurately, a sudden reduction in certain ones thanks to my approaching menopause. I can’t sleep. And it’s been a similar story every night for weeks – lying in bed trying to calm my overactive mind enough for slumber. It’s impossible. How did I ever manage it? It’s as if my brain has suddenly, and inexplicably, forgotten how to switch off. When it finally does, after hours of coaxing and a middle-of-the-night snack, I ping awake little more than an hour later. And off it goes again… conversations replayed, experiences relived, mistakes rerun – all at 4.30am! It’s exhausting, especially when I am also having…

We rarely take the time to appreciate how truly amazing our bodies are. The menopause can bring many challenges, when your body starts to change and both act and react in ways that you are not accustomed to. Trying a body scan will help you to confidently accept how yours is adapting. Taking the time to appreciate and show gratitude for the wonder of your body not only focuses your attention on things that you may take for granted, but also offers you a deeper connection and acceptance for the body that will carry you from the perimenopause through to post-menopause. In turn, this can improve self-esteem, mood and libido. This body scan will allow you to tune in and connect properly with yours, as you focus your attention on…

Pesto pork with sautéed cabbage You can swap the pork for skinless chicken breasts if you prefer. Serves 2 • Ready in 15 mins 200g trimmed lean pork medallions Frylight Olive Oil Cooking Spray1tsp olive oil400g shredded cabbage and leek mix4tsp pesto Lemon wedge 1 Season the pork medallions with salt and pepper. Spray a small frying pan with Frylight and cook the pork medallions over a medium heat for 3-4 mins each side, until just cooked through and nicely golden. 2 Meanwhile, heat the olive oil in a medium-sized frying pan and cook the cabbage and leek mix over a medium heat for 5-6 mins, stirring occasionally until just tender. 3 Season generously, then spoon on to warmed plates. Top with the pork, spoon over the pesto and serve…

Unheard and unsupported. For too long that’s been the experience of women going through the menopause. But now a hard-hitting poster campaign by The Menopause Charity, backed by well-known celebrities, including Lorraine Kelly, Liz Earle and Davina McCall, are tackling the taboos that stop women getting the help they need. The plan is to kick-start a conversation around some of the lesser-known symptoms of perimenopause and menopause, such as brain fog, vaginal dryness and low libido. It will also highlight the risks of osteoporosis and the challenges working women suffering from menopause symptoms face. Digital billboard company, Clear Channel, has donated advertising spaces in shopping malls across England and Wales. Women are being encouraged to post a selfie of themselves next to one of the posters on social media and…

Pulled beef ragu If you like a meaty pasta dish, you’ll love this tender version in a rich wine sauce. Serves 4 • Ready in 6 hrs 800g beef shin or brisket2 carrots, roughly chopped1 stick celery, roughly chopped1 bay leaf4 garlic cloves, bashed250ml red wine1 beef stock pot, we used Knorr4tbsp tomato puree Cooked pasta and fresh basil, to serve50g Parmesan, grated 1 Put the beef, vegetables, bay leaf, garlic, wine, stock pot, 200ml water and the tomato puree into a slow cooker and season. Cook on low for 6 hrs. Alternatively, put the ingredients into a casserole with a scrunched up piece of wet greaseproof paper inside the lid and cook on the hob or in the oven on its lowest setting for 4-6 hrs. 2 Remove the…

‘If you’re feeling anxious, there are ways you can step back and take control before the symptoms build up and take over,’ says Nicky. + DO A BREATHING EXERCISE Breathe in through the nose for three seconds, hold for four seconds, breathe out through the mouth slowly for five seconds. + USE A DISTRACTION TECHNIQUE Try the 5, 4, 3, 2, 1 – acknowledge five things you can see, four things you can hear, three things you can touch, two things you can smell, and finally one deep breath in and out. + TRY POSITIVE AFFIRMATIONS Tell yourself, ‘I am safe, I am in control, this feeling is anxiety’ and repeat until you feel more in control of your feelings. + MAKE DIETARY CHANGES Small changes to your diet can…

Edamame, cottage cheese & new potato frittata Soybeans have long been recommended for women in menopause because of their beneficial plant compounds, such as isoflavones. Serves 4 • Ready in 1 hr 300g new potatoes100g frozen edamame beans5 large eggs150g low-fat cottage cheese2tsp fresh chopped chives pinch of freshly grated nutmeg30g pea shoots, to serve 1 Heat the oven to 180C/Gas 4. Cook the potatoes in salted, boiling water for 12-15 mins, until just tender. Drain well and place aside until cool enough to slice. 2 Meanwhile, cook the edamame beans in boiling water for 4-5 mins, until just tender. Drain well. Beat the eggs in a bowl, then stir in the cottage cheese, chopped chives, the nutmeg and some freshly ground black pepper. 3 Lightly grease a medium-sized ovenproof…

SKIN CANCER No, not the cute furry kind – the type that could seriously affect your health. The idea that something as innocuous as a mole might be cancer is scary, especially when you think by the time we turn 40, most of us will have around 35-40 moles, lumps and bumps on our bodies. But while they’re more common in midlife, around 90-95% of cases referred to hospital dermatologists to be checked for skin cancer turn out to be benign, estimates Dr Jeremy Halfhide, a consultant dermatologist and London group medical director of Sk:n Clinics. Well, phew for that. But moles can develop into melanoma skin cancer, which is the fifth most common cancer in the UK. And here’s why you need to be extra vigilant. Research published in…

‘Running has enhanced everything in my life’ Diane Cook, 72, lives in Lincolnshire and works as a mental health nurse. Until the age of 70, she had no interest in exercise, but a desire to get fit and healthy saw her lacing up her running shoes. In October 2018 I reached a point where I realised that to enjoy my grandchildren as they grew up, I would need to be fit. I’ve always been aware of the need to eat well, but I never exercised. I started with Couch to 5k and nearly died after the first three-minute run! But I was surprised at how quickly I was able to run further. So, I joined Louth Athletic Club, because I like running in a group. I would run three to…

Carrying more pounds than you’d like in midlife doesn’t have to be your destiny. Yes, it’s true that women entering perimenopause have been found to gain over a pound a year, but there are ways you can prevent this. Adopting a healthy diet and lifestyle to support your body is key. Our Ageless Diet takes nutritional science and weight loss know-how, and includes all the superfoods your body needs for optimum vitality, energy and that extra-special feel-good factor. Follow the plan and you could lose at least 1lb a week. After just one month living healthily, you’ll have your mojo well and truly back. FEEL THE BENEFITS Don’t be tempted to weigh yourself too often – this is a slow, healthy plan! You will see the benefits to your skin…

Are you sitting bolt upright while reading this? Give yourself a pat on the back. Posture problems are on the rise with excessive device use, and our increasingly inactive lifestyles, What’s also changed is that many more of us have switched to working from home, often from our sofa or the kitchen table, leaving us slumped, slouched and hunched with alarming health consequences. According to a report by the charity Versus Arthritis, four in five people who began working remotely have developed some kind of musculoskeletal pain, while Boots the chemists reports sales of pain relief have doubled in the past year. HEALTH GAINS Carrying yourself well looks good but adopting a straight stance has huge health advantages too. Back pain relief, better breathing and improved digestion are just some…

Do you ever wake up and feel a little more stiff than normal, or perhaps you suffer from occasional pains in your knees and/or wrists? If so, you’re one of the 10 million people in the UK who suffer from joint pain. And, although it’s often associated with ageing, it can affect people at all stages of life. So what really works to ease inflammation, swelling and stiffness? Our experts explain… WHY DO MY JOINTS HURT? Your joints are lined by a cushioning layer called cartilage. Most people assume that over time, the cartilage wears away and this is what causes the pain. But there’s more to it than that. ‘Through the normal knocks of life, cartilage suffers multiple small impacts and injuries that can cause it to become worn…

Zesty Mediterranean chicken A fuss-free midweek meal that is packed with fibre-rich vegetables. Serves 4 • Ready in 40 mins 6 chicken thighs2tsp chicken seasoning400g pack ready-to-roastMediterranean vegetables (including onions, courgettes, peppers and cherry tomatoes)2 garlic cloves, crushedJuice of 2 lemons2 tbsp olive oilThyme sprigs, to serve (optional)Extra or salad or vegetables, to serve 1 Heat the oven to 200C/Gas 6. Put the chicken thighs in a large roasting tin and season with freshly ground black pepper and the chicken seasoning. 2 Add the Mediterranean vegetables and crushed garlic and pour over the lemon juice and olive oil. 3 Roast in the oven for 30-35 mins until the chicken is golden and cooked through and the vegetables are tender. Scatter with thyme sprigs, to serve. Per serving: 345 cals, 19g…

+ FIND A MENOPAUSE CLINIC – ask your GP for a referral, or go private. Visit thebms.org.uk/find-a-menopause-specialist + HORMONE REPLACEMENT THERAPY (HRT) in the form of tablets, skin patches, gels and implants, can relieve menopausal symptoms by replacing oestrogen. Previous worries that it increases the risk of breast cancer have mainly been disproven, and any rise in risk is minimal, particularly compared to the benefits. + VAGINAL OESTROGEN CREAMS, lubricants or moisturisers for vaginal dryness can help enormously. + COGNITIVE BEHAVIOURAL THERAPY, or CBT, is a type of talking therapy that can help with low mood and anxiety. + SUPPLEMENTS such as black cohosh and sage have been shown to help hormone balance and ease hot flushes.…

1 HRT Artificially replacing lost hormones can help ease all menopause symptoms, including insomnia. Any drug, however, can have side effects, so discuss with your GP before starting it. 2 RUNNING Exercising in the fresh air is a fantastic sleep inducer. Daylight helps regulate the release of melatonin, a hormone that controls your sleep/wake cycle. Just avoid exercise too close to bedtime because you’ll raise body temperature and chemicals, such as adrenaline, which increase alertness. 3 ROUTINE Having the same going-to-bed and getting-up time every night and morning gives your body an established pattern, which our bodies thrive on and function best with. 4 CUT CAFFEINE I avoid it at all costs after midday and restrict myself to just one cup of tea in the morning. If I have it…

If you’ve ever felt tearful, out of control and unable to cope at work then you’re not alone. In fact, 10% of women have quit their job due to the menopause and many more don’t go for promotion, or swap to a less-demanding role. Although 50-plus women are now employed in such large numbers, many wouldn’t dream of talking about menopause to their employers, often through embarrassment or fear of being sidelined. Instead, they have suffered in silence. Thankfully, though, things are finally changing. ‘More employers are starting to take menopause seriously,’ says Deborah Garlick, director at Henpicked: Menopause in the Workplace. ‘Organisations such as HSBC UK, Carnival UK, Sainsbury’s, Northumbrian Water, Southeastern and NHS Trusts, as well as many universities and local councils, have all benefited dramatically from looking…

1 IT’S REALLY NOT ALL BAD You might feel more creative, more balanced, more liberated. Without monthly periods and PMS, women often feel more capable and empowered – and do find joy in life. 2 YOU COULD STILL GET PREGNANT Don’t throw away the contraceptives just yet! You need to wait until a year after your last period – or two years if you’re under 50. 3 HOT FLUSHES DON’T HAPPEN TO EVERYONE A lucky 25% of women never get them, but if you’re in the unlucky 75%, avoid what makes them worse. Wear cotton sleepwear and have a fan by your bed. Regular exercise helps, too. 4 MEMORY LOSS DOESN’T LAST FOREVER This is completely normal. Scientists believe the drop in oestrogen can make us feel a bit foggy,…

Despite a staggering one in four people in the UK experiencing a mental health problem each year, the invisible nature of it means there’s often a tendency to ignore problems and just get on with it. But, as Stephen Buckley, head of information at mental health charity Mind, says, ‘Mental health is just like our physical health: everybody has it and we need to take care of it.’ He adds, ‘Thankfully, we’ve seen the national conversation on mental health move forward, but those with mental health problems still face barriers.’ The topic remains taboo, especially for older generations – a YouGov survey revealed 25% of over-55s think it’s more difficult for them to discuss mental health than younger people. Some 71% felt this was because, in the past, anxiety and…

BREAST CANCER 1 A CHANGE IN BREAST SIZE OR SHAPE This may be difficult to spot if changes happen gradually over time. And it’s perfectly normal for your breasts to change throughout your life, especially during your menstrual cycle and just before, during and after the menopause when oestrogen levels decrease, with an effect on the size, shape and softness of your breasts. To help you spot changes swiftly, try building a breast check into your regular routine. Doing it while you’re washing in the shower or bath is a great opportunity. Look at your breasts and feel them, as well as checking your chest area and underneath your arms. 2 A LUMP OR AREA OF THICKENED TISSUE This is usually the first noticeable symptom of breast cancer, although it’s…

The NHS only treats growths suspected of being malignant so for cosmetic treatment you need to see a dermatologist privately. Expect to pay £300 to £600. BENIGN MOLES Can be cut out and stitched, usually leaving a straight-line scar. You might be able to have laser removal, which is quick and usually scar-free. SEBORRHEIC KERATOSES Wart-like brown spots that appear as crater-like growths on trunks, faces and scalps, though they can turn up anywhere. Curettage uses a metal loop to scrape the bumpy bits off the skin and the cauterising stops the bleeding with no need for stitches. SKIN TAGS Almost all of us will develop these at some point. These flesh-coloured or brown growths are most common around the neck or armpits. Can be snipped off with small surgical…

VISUAL MEMORY This is about storing and recalling images of people, places and things. If you’re not so hot on remembering faces, or struggle to recall where a shop is, this aspect of your memory could do with a workout. TEST IT Look at the picture above for 30 seconds (time yourself). Then cover it and write down as many objects as you can remember. Now look at the picture again and count up how many of the items you remembered correctly. If you scored below 15, there’s room for improvement – and even if you got a high score, give your memory a workout to keep it in tip-top condition. BOOST IT 1 Exercise your mind. When you’re watching TV, pause it randomly, give yourself 30 seconds to memorise…

Five minutes of this, 10 minutes of that – we’re all doing a hundred jobs a day and, inevitably, not all of them properly. Worse, the constant anxiety is not good for our physical or mental health. If each time you grab a breather a to-do list flashes before your eyes, you need to develop a wind-down ritual you can use even when there’s only a mini break in your day. Do some simple breathing exercises, open the window and inhale some fresh air, or kick off your shoes and have a herbal tea. Whatever works for you, make it a habit and it will start to signal to your brain that it’s time to switch off, allowing you to take advantage of even the smallest pause in your day.…