Innholdsfortegnelse for October 2022 i Woman&Home Feel Good You

For many of us, this is the real new year. It’s that back-to-school feeling of excitement and a chance to grasp fresh opportunities. Feel Good You this month is a collection of those fresh starts and opportunities. We look at how to reboot your routine in order to develop healthier habits (p16), and the autumn products you’ll want in your make-up bag (p60) – it’s the beauty equivalent of a new pencil case! If the new season is more likely to raise your stress levels, we’ve got you covered, too – from online therapy (p10) and the trend for tapping (p14), to harmessing the calming benefits of cannabidiol without the costly price tag (p26). But for some, it really is the start of a new school term. And if your…

Avocado and kale grain bowl with tahini and coriander dressing These bowls can be prepared ahead for a light lunch at home or for work. Serves 2-4 • Ready in 10 mins 1 bunch kale, stems discarded, torn into bite-sized pieces3tbsp extra-virgin olive oil Zest and juice of 2 lemons4 spring onions, finely chopped400g mixed, cooked grains400g can chickpeas, drained120g feta, crumbled (or vegan equivalent)1 avocado, halved, stoned and peeled2tbsp dukkah, plus extra to finish1 courgette, grated50g pitted green olives pistachio nuts, coarsely chopped For the tahini and coriander dressing 30g coriander, leaves and stalks1 teaspoon ground coriander1 teaspoon ground cumin70ml extra-virgin olive oil60ml tahini1 garlic clove, crushed Juice of 1 lemon 1 Combine the kale, olive oil and lemon juice and zest in a bowl, season and massage kale…

Grilled citrus with yogurt and pistachios As well as being a rich source of vitamin C, potassium and soluble fibre, citrus fruits are high in water, promoting healthy bowel function and helping to purge the body of excess sodium. Serves 4 • Ready in 10 mins 2 oranges, peeled2 ruby grapefruit, peeled (or use more oranges)1tsp icing sugar100g probiotic yogurt or kefir1tsp runny honey, plus extra for drizzling20g pistachios or almonds, roughly chopped Dried rose petals (optional) 1 Set the grill to the hottest setting. Cut the oranges and grapefruit into 5mm thick slices. Reserve half the fruit and put the other slices on a lined baking tray. Dust with the icing sugar and cook under the grill for 5-8mins until slightly charred. 2 Mix the yogurt and honey together.…

Treat yourself and a friend to this fantastic Josh Wood Colour collection. The shampoo and conditioner are perfect for all hair types while the Miracle Mask is just that – a fabulous treat for dry, damaged or colour-treated hair that works in just five minutes! Included are two treatment glosses – choose the one most suitable for your hair shade and gift the other to a special friend as a treat! Worth £87, this incredible offer gives you haircare from expert Josh Wood to enjoy at home. This offer includes: 140mlRRP19 250mlRRP15 250mlRRP15 100mlRRP19 100mlRRP19 TO ORDER Visit toyl.co.uk/JWC TERMS & CONDITIONS Please allow up to three working days for despatch. Your offer will be delivered by Evri standard 72-hour service or Royal Mail,…

Make-up doesn’t last forever and if yours is looking a little worse for wear, maybe it’s time for a refresh for the new season. These easy, youth-defying swaps will add a modern look to your make-up… 1. Try false lashes Just like our brows, our eyelashes tend to become more sparse with age. Faking a flutter couldn’t be easier with a pair of natural-looking falsies like Eylure Fluttery Light No. 007 Eyelashes, £5.39, Superdrug. The three-quarter-length band makes them easy to apply and comfortable to wear. Just add the included glue to the band and wait 20 seconds for it to go tacky, before placing the lashes on your natural lash line with tweezers. 2. Get the right tools No make-up bag is complete without a great set of brushes…

There’s nothing worse than when it’s time to pack away our summer clothes and say goodbye to the season for another year. If you’re anything like us and want to eke out those sunny days just a little longer, then read on. Whatever your skin, we’ve got everything you need to know to get those legs and arms gleaming, so you can enjoy those summertime vibes just a little longer, before autumn hits. PROTECT & TAN Just because you’ve slathered on fake tan and have a gorgeous base colour, doesn’t mean you can skip the SPF when in the sun. But with Skinny Tan Protect & Glow Milk Spray SPF30, £12.99, lookfantastic.com, you can get a subtle, gradual glow while safeguarded from the harmful rays. The light milk formula delivers UVB…

OPEN WATER SWIMMING HIKING RUNNING YOGA…

Testosterone is typically thought of as the ‘male’ hormone. But while it’s true that men have up to 100 times more in their bodies than women, testosterone is equally crucial for female health and wellbeing. ‘The benefits in women are both physical and emotional,’ says bioidentical hormone specialist Dr Marion Gluck (mariongluckclinic.com). ‘Testosterone gives women energy, drive and confidence. It enhances libido and is essential for maintaining strong bones to avoid osteoporosis later on in life.’ THE MENOPAUSE EFFECT Most women are familiar with plummeting oestrogen and progesterone levels during the menopause. Hot flushes, night sweats, mood swings and menstrual cycle fluctuations are telltale signs that our hormones are changing. But did you know that the amount of testosterone in the body also gradually declines as you age? Around half…

We all know our superfoods – nutritionally dense fruit and veg that health experts urge us to eat more of. Broccoli, green leafy veg and sweet potatoes are on that list, although there’s no scientifically accepted definition. A hyperfood is, in effect, a super-superfood. Findings from the first phase of the Corona-Al project, conducted by Imperial College London, identified that these foods contain molecules with antiviral properties that could be used in the fightback against viruses, such as COVID-19, in the future. Here are some hyperfoods to try – and, don’t worry, they’re not going to break the bank. In fact, they’re all deceivingly mundane and easy to get hold of. CABBAGE A cruciferous vegetable, like broccoli, cabbage is nutrient-rich, with anti-inflammatory, heart-boosting and choleste-rollowering properties. Eat it fermented for…

While 96% of us think we’re good listeners,* another survey found we retain only about half of what others say** – meaning there’s lots of room for improvement. Poor listening skills can have a big impact on our relationships, says communications expert Elizabeth Kuhnke. ‘The more you know what others are thinking and how they’re feeling, the more you will be able to choose how to react to them,’ she says. And that can result in more understanding relationships and greater success at work. HOW TO LISTEN ACTIVELY Try to follow these five simple steps during at least one conversation every week. 1 Simplify your surroundings If possible, turn off background noise (TV, radio) and be in a quiet, calm place with the person or people you’re listening to. You’ll…

Saying goodbye to summer is tough. No sooner have we got used to long, lazier days – with freer schedules and more time for family and fun – than that back-to-school feeling is upon us. While many have nostalgic memories of wardrobe updates and new timetables to mark the start of school year, getting back on track is an effort after months of taking it easy. But if there’s ever a time for a fresh start, it’s now. There’s no better way to embrace the change of seasons than with a mind and body reboot. That means tweaking your sleep and diet, adjusting your activity levels and creating more time and space for mindfulness. Not only will you feel happy and well when the weather takes a turn, but also…

When we struggle to lose weight, despite cutting the worst offenders out of our diet, we might self-diagnose a ‘slow metabolism’ as the cause. And we all think we know someone with a naturally fast metabolism, who can eat whatever they want and never gain a pound. The ‘M’ word is thrown around a lot these days – but what is it? Simply put, metabolism is the rate at which your body breaks down the nutrients in food to produce energy. This powers everything from organ function and breathing to cell repair and food digestion. The faster you convert calories to energy, the higher your metabolism – in some cases, this makes it easier to keep off extra weight. The bad news is that due to more people leading increasingly…

Even before the cost of living crisis sent us down the dried bean aisle in search of a bargain, plants were gaining popularity. Within just 10 years, the number of people choosing to eat and drink plantbased alternatives to meat and dairy has doubled, with women leading the way – we’re 46% more likely to make the swap* – and it’s not surprising, as they’re a better choice from both an environmental and health perspective. Here’s how diversifying your protein intake could unlock a wealth of benefits. Pick plants While the body can get everything it needs from eating a plant-based diet, a review by 37 world-leading scientists found you don’t have to sacrifice meat entirely to benefit from adding more plant-based protein to your diet.** BOOSTS CARDIOVASCULAR HEALTH ‘A…

Haircare help October is Breast Cancer Awareness month and with over *150 women diagnosed with breast cancer every day, early detection is the key to survival. In partnership with Breast Cancer Now, GHD have released limited edition pink hair tools to encourage women to check themselves regularly. They’ll also be donating £250,000 to support BCN. GHD Limited Edition Glide Hot Brush in Orchid Pink, £169, ghdhair.com SHARE YOUR SKINCARE If your partner is forever stealing your skincare and it drives you up the wall, it might be time to try some products both of you can enjoy. Actor Idris Elba and his wife Sabrina created their own brand of genderless skincare, S’ABLE Labs, busting the myth that men and women need separate products and creating a range suitable for everyone.…

Whether you’re thinking ahead for an autumn holiday or you’ve simply decided to tackle your beauty bugbears, these treatments have been tried and tested by the Woman & Home beauty team and are guaranteed to make you feel body-confident. 1 FOR SMOOTHING CELLULITE Beauty writer Emma North tried VibroSculpt by Endosphères, from £300, efmedispa.com As someone who’s always been conscious of their dimpled thighs, this sounded like the perfect solution. Combining micro-vibration and compression, it promises to break down fat cells and reduce cellulite for smoother skin. From my experience, it did just that. Lying face down, my therapist applied oil, then ran the device up my thighs. It felt a lot like a deeptissue massage and the rotating spheres stimulate lymphatic drainage incredibly well. The next day I was…

It’s time to take control of your physical health! It really doesn’t have to be an uphill battle consisting of lengthy gym sessions and fad diets – if you don’t enjoy what you’re doing and you deprive yourself of certain foods, you’re never going to feel motivated to exercise and eat nutritious meals. Get Fit Stay Fit is packed full of informative articles and detailed fitness plans from world-class health experts and personal trainers. Learn how to choose the right exercises for you, increase your energy levels, find time to fit workouts into your busy life, and ultimately become stronger, leaner, fitter and healthier. Fitness and nutrition go hand in hand, so you’ll also explore the roles of certain vitamins, minerals and food groups, and why supplements might be beneficial…

It’s not a fact that any of us wants to dwell on, but one in two Brits born after 1960 will be diagnosed with some form of cancer during their lifetime.** Despite these sobering statistics, a more positive report by the University of London reveals that, with greater awareness and better treatment, premature cancer deaths could, in fact, be wiped out by 2050. Start building your defences now with these cornerstones of cancer prevention. 1 QUIT SMOKING ‘Smoking is linked to an increased risk of lung, head and neck, oesophagus, stomach, liver, breast, bowel, bladder, kidney and skin cancers,’ explains NHS consultant oncologist Professor Robert Thomas. ‘As well as nicotine, carbon monoxide and tar, tobacco smoke contains more than 4,000 different chemicals, many of which are carcinogenic.’ It’s never too late…

With the cost of living on the rise, we’re all looking for ways to cut our spending. But while we can be more bargain savvy in the supermarket aisles, what about when it comes to our health? Luckily, there are plenty of ways you can take care of yourself and your loved ones without breaking the bank. FREE KEEP MOVING TO BEAT BACK PAIN ‘Staying active is one of the most important things you can do to ease a bad back,’ says physiotherapist Neil Velleman. ‘Resting for long periods can make pain worse.’ Moving also helps build supporting muscles to prevent future problems. FREE ORGASM TO REDUCE BLOOD PRESSURE Yes, really – although the effects are only temporary. Volunteers’ blood pressure readings fell by up to 13% the day after…

THIS MONTH ✢ Adults with ADHD ✢ Exercising with AF ✢ Heavy periods causing anaemia HEALTH advice? Ask GP Dr Philippa Kaye Q Can adults get attention deficit hyperactivity disorder (ADHD)? My son was diagnosed with it last year and has been put on medication, which has really helped. Looking back at his behaviour, I realise my husband has lots of the same symptoms – could he have it, too? A ADHD is a condition that appears in childhood, but it’s possible that your husband has it and hasn’t been diagnosed. Symptoms can include appearing restless and fidgety, having difficulty concentrating and being impulsive. For many children, their symptoms improve with age, but it can be present in an adult. Often, the symptoms in adulthood may be slightly different to childhood.…

It’s not unusual to go through rough patches with your partner, but how can you tell if they’re cheating? After all, one study revealed one in five Brits say they’ve had an affair at some point.* Here’s how to tell… 1 YOUR GUT TELLS YOU Suspecting that something’s up is often the first indicator, as you’ve subconsciously spotted signs. ✢ Innocent explanation Your intuition could be wrong. Perhaps they are simply stressed. Try reaching out. ✢ Guilty reason If instinct is telling you they are playing away, keep your eyes and ears open. 2 THEIR PHONE IS KEPT CLOSE Does your partner take calls out of earshot? Changed their pin? Do they leave the phone face down or hastily put it away when you enter a room? ✢ Innocent explanation…

We all know how to breathe, right? Wrong. We may inhale and exhale more than 20,000 times a day, but Rebecca Dennis, breath expert and author of Let it Go: Breathe Yourself Calm,* says we’ve lost our natural ability to breathe fully. Why? Because from an early age, we’re taught how to control our feelings and emotions and, as a result, our muscles tighten and our breathing patterns become restricted. WHY IS IT IMPORTANT? ‘Breath is more powerful than you think,’ says Rebecca. ‘Oxygen is the most essential natural resource required by our cells.’ We can go without food for 40 days, water for three days, but we can die after just a few minutes without air. But there’s more to it than just inhaling and exhaling. Breathing correctly can…

At a time when everyone is tightening their belts and sticking to a budget, it’s good to snap up the most affordable of wellness fixes. And while CBD can often be a pricey buy, there are still plenty of products that don’t cost a fortune. From drops and drinks to creams and capsules, here’s our pick of the best that won’t break the bank. BEST… CHOCOLATE TREAT Love Hemp CBD Dark Chocolate Balls 50mg, £4.99, lovehemp.com The smooth dark chocolate pieces melt in the mouth and are rich in natural cannabinoids, flavonoids and phytonutrients – ideal when you’re on the go. One pack contains 50mg of CBD, which is under the recommended daily dosage. BEST… LIP BALM Ambience Everyday CBD Lip Balm, £6.99, ambiencecbd.co.uk If you suffer with sore, cracked…

A fry-up might feel like the ultimate indulgence, but it doesn’t have to be. By filling your plate with these nutrient-rich alternatives, you can enjoy it without a side of guilt. LEAN CUTS Switch pork sausages – which can be high in fat, salt and nitrates – for venison. It’s packed with protein and iron, which is great for muscle health and reducing fatigue. TRY 1 venison sausage, grilled. ANTIOXIDANT-RICH TOMATOES Tomatoes are packed with vitamins A and C, potassium, folic acid and lycopene. ‘Lycopene is an antioxidant that fights molecules that can damage cells and affect your immune system,’ says nutrition expert Penny Weston.* A diet rich in lycopene can reduce your risk of developing certain cancers.** TRY 1 tomato, baked. PACK IN PROTEIN Protein can help to boost energy…

With around 7.6 million people in the UK living with a form of cardiovascular disease,* it has never been more important to enjoy a heart-healthy diet. In fact, according to the British Heart Foundation, a diet filled with fruit, vegetables, wholegrains, nuts, lean meat and fish is key to reducing your risk of heart disease, diabetes and stroke. So, is your diet helping or harming your heart? Take the test Answer each question, tot up your scores and discover how you can make your diet more heart-friendly. 1 Which oils do you usually cook with? A Butter B Coconut oil C Olive oil D Rapeseed oil 2 What’s your go-to snack? A Crisps B Chocolate C Nuts D Dried fruit 3 Which of these fruits do you eat regularly? A Berries…

Whether you’re just back from holiday or are still waiting to jet off, there’s no doubt about it, sun, sea, salty water and chlorine can all play havoc with our hair. Colour can fade and turn brassy, strands can turn strawlike, and scalps can get flaky and dry. So get your hair back on track with some top tricks and products, and say hello to silky strands once again. Protect your shade ‘Colour fade is an evergreen issue, but this is amplified during summer,’ says hairdresser Neil Moodie. ‘The sun acts like a bleach to the hair. This is down to UVA rays, while UVB rays are responsible for breakage.’ It’s important to protect your hair as you would your skin by using a SPF, such as Soltan Invisible Head…

If a summer in the sunshine has left your skin looking mottled and blotchy, then now, as we wind our way into autumn, is the perfect time to take action to help even out and brighten your complexion. Consistency is key if you want results, and so is protecting your skin with an SPF no lower than 30, unless you want those speckles to return. Super serum A niacinamide serum can make a huge difference to an uneven skin tone. The Ordinary Niacinamide 10% + Zinc 1%, £5.60, cultbeauty.co.uk, is affordable, effective and ideal for slotting into your regular skincare routine. Slather it onto clean, dry skin to help reduce the appearance of blemishes. Radiance booster A powerful antioxidant, vitamin C is known for its brightening properties, so if your…

When grown-up children leave their childhood home, it can cause huge feelings of depression, sadness and grief. And it’s often mothers who feel it most. ‘It’s not surprising that women feel it so deeply, because the close connection between mother and child goes back to the womb,’ says Celia Dodd, author of The Empty Nest: Your Changing Family, Your New Direction.* ‘For years, your child’s care, wellbeing and happiness has been the central focus of your existence. So when children go, it affects everything, from everyday routines to your sense of self and purpose.’ But like all life’s big changes, the empty nest is a turning point, an opportunity to take a new look at your life and shift the focus back to you. ‘Before long, the gaping hole left…

My exercise routine… Three to four times a week, I run for about half an hour and do 5k. I try to do it early in the morning, before I’ve eaten and the day has really started. Then, two or three times a week I’ll do weight lifting, just hand weights or dumbells. We do a lot of walking as a family and I do some swimming with my older daughter, who is eight, so it’s nice we can do an activity together too. My workout buddy… My daughter for my cardio and if my husband is around at the same time as me, we’ll go to the gym together. But we’ll often do our own thing in the gym and just wave at each other across the gym floor.…