Innholdsfortegnelse for January/February 2023 i Woman&Home Feel Good You

It’s the start of a new year, so naturally we’re looking ahead. Some of us might even have written a to-do or bucket list of places to visit or challenges to attempt in 2023. But perhaps it’s time to dip into that bucket. This exercise, known as a reverse bucket list, not only promotes contentment in the present, it also helps you get the most out of your future. ‘A reverse bucket list is reflective. It encourages you to celebrate your accomplishments, rather than getting bogged down in things that you think you ought to have done but haven’t yet,’ says positive psychology coach Lynne Dorling, author of Ageing Rewired: How to Flourish in Later Life (£14.99, Troubador). Here’s how to get started. FRESH PERSPECTIVE When we’re young, a standard…

We all know that taking a break is good for us, both mentally and physically, but were you aware that even short breaks make a big difference? For example, research has shown that employees benefit from mini breathers. ‘A series of recent studies on work breaks have argued that microbreaks are beneficial for wellbeing and productivity,’ says Professor Sooyeol Kim, who conducted one of the studies. ‘Taking microbreaks helps employees take respite and boost their energy.’ Yet microbreaks don’t have to be restricted to our jobs – they can be taken at any time and in any place. ‘Microbreaks are becoming more common and are increasingly fundamental for positive mental wellbeing,’ says life coach Kamran Bedi, author of The Anxiety Antidote (£12.99, Watkins). ‘Breaking up your day with one-to 10-minute…

During the summer months, a 20-minute dose of sunshine on sunscreen-free skin should provide you with all the vitamin D that you need. But over the longer, darker days of winter, it’s much more difficult to keep levels topped up. However, we know that vitamin D is vital for good health all year round, so it’s important that we do. Not only does it boost the immune system and strengthen bones and muscles, it helps your body absorb and use calcium effectively. There’s also increasing evidence vitamin D levels are linked to a trimmer waistline, too. In fact, research at the University of Milan revealed that vitamin D supplements boosted weight loss in overweight people who were deficient in the nutrient. And that’s not all – an American study* found…

‘Facial oils are emollients and occlusives,’ says aesthetic surgeon ‘Facial Dr Munir Somji. ‘The emollient softens and smooths the outer layer of your skin, while the occlusive forms a protective seal on the epidermis to lock in moisture and strengthen the skin’s barrier.’ Even those with naturally oily or spot-prone complexions can take advantage of the hydrating properties of an oil – you just need to shop smart. EXTRA HYDRATION FOR DRY SKIN Adding an oil into your regime will add moisture to your skin and help to keep it there. No7 Youthful Replenishing Facial Oil, £24.95, Boots is perfect as it nourishes it without being too greasy. Layer beneath your normal moisturiser when your skin needs extra TLC. STRESSED OUT SKIN RESCUE Whether it’s the weather, an allergic reaction or…

If you’re working out, jogging or walking a couple of times a week, on the other days you can just rest, right? Wrong. Quality rest is certainly part of the picture, but if you want to reach your potential and stay injury-free, you need an effective recovery regime – especially if you’re a beginner to exercise. It’s especially important at this time of year, says fitness trainer Emily Rutherwood of FS8 Studio. ‘Physical and mental health often takes a battering during winter, due to cold weather, SAD (seasonal affective disorder), and weakened immunity. Ensuring proper recovery during these months will help you stay on track.’ Whether you’ve started weightlifting, are running further or faster, or have stepped up your Pilates practice, recovering correctly means easing any muscle soreness so you’re…

Forget the Ironman, which sees competitors cover inconceivable distances. A super-sprint race is far more fun, and within arm’s reach: it’s usually a 400m swim, a 10k bike ride followed by a 2.5k run. ‘Triathlon is much more accessible than people think. As long as you have a bike, a swimsuit and some running trainers, you can get involved,’ says professional triathlete Rosie Weston, ambassador for INCUS Performance*. ‘There are beginner-friendly triathlons called GO TRI events (gotri.org), where it’s common to breaststroke the swim, cycle on a mountain bike and walk large portions of the run course.’ More women are taking up the challenge – in 2018 over half of the GO TRI online community were female**. Curious to know if you could do it? Here’s the lowdown. STARTING FROM…

Got plans for a healthier, happier 2023? This might include ditching the ‘thing’ that is no longer benefiting you. But whether that’s giving up smoking, drinking alcohol or eating meat, abstinence isn’t easy – and even with the willpower to go ‘cold turkey’, you can sometimes feel worse before you feel better. ‘The things we want to give up are often addictive and our bodies may have become dependent on them,’ says health and wellbeing coach Claire Davis*. ‘This means going through a period of “detox”, which can cause unpleasant and uncomfortable side effects.’ But it won’t be forever, the benefits are often just around the corner. Here’s what to expect when you’re ready to quit. SAYING GOODBYE TO SUGAR ‘Sugar is highly inflammatory, so as well as causing weight…

You’ve probably heard of probiotics for gut health – often described as ‘friendly’ bacteria. But did you know there are biotics for your skin, mouth and vagina? Organisms that live on and in the human body – fungi, bacteria, viruses – and support our microbiome aren’t just good for the gut, but can boost everything from oral health to our wellbeing. GUT Probiotics are important for a number of processes within the body. ‘They support and even manufacture some neurotransmitters (like serotonin) and vitamins,’ says registered nutritional therapist Sandra Greenbank. ‘They also help prevent potential disease-causing bacteria, yeasts and viral infections.’ TRY Symprove, £79 for a four-week pack, symprove.com SKIN Introducing probiotics to skincare regime helps shield against bacteria, inflammation and premature ageing. It also improves hydration, and reduces sensitivity…

Whether you're struggling to sleep or want to soothe sore joints, there are plenty of rumoured remedies – passed down from generations of women (we refuse to call them old wives) – that may help relieve symptoms and improve your quality of life. But which are true health cures and what’s just a myth? We get the lowdown from our experts. WARM MILK… TO HELP YOU SLEEP TRUE There’s truth behind this classic insomnia cure. ‘Warm milk mixed with 1tsp organic raw cacao (of at least 85%), ¼tsp of nutmeg and 1tsp of honey can aid restful sleep,’ says nutritional therapist Nat Hawes. ‘Studies show that the calcium in the milk helps the brain to produce sleep-triggering melatonin.’ SOAP IN THE BED… FOR LEG CRAMPS MYTH ‘I’ve never heard this…

Ever wondered if you’ve had a past life? According to regression therapist Mark Wentworth, you’re likely to have had multiple. And they could be affecting things today. For many, this is all a tad ‘woo woo’. But, according to Mark, you don’t have to believe in reincarnation to reap personal benefits. ‘It’s not about proving or disproving, it’s about allowing your imagination to wander, exploring what comes up and seeing where that takes you,’ he says. ‘Our past lives can help and hinder our current one in many different ways,’ says Mark, who likens them to programmes left open on a computer, always running in the background. ‘Sometimes unfinished business from the past can be holding us back, so by “defragging” our internal hard drives and assessing the stored data,…

We are a stressed nation – one report* found that 74% of UK adults feel overwhelmed, and that was before the Covid pandemic. Stress contributes to unhealthy lifestyle choices and disease – and it makes us miserable. We need a new approach, and if the five million hashtags on Instagram are anything to go by, ‘slow living’ is the mindset we’re craving. ‘It’s my suspicion that we reach a threshold of needing and wanting to slow down,’ says eco-psychotherapist Dr Ruth Allen, author of Grounded: How Connection With Nature Can Improve Our Mental and Physical Wellbeing (£16.99, Welbeck Publishing). ‘It’s often precipitated by a period of stress or busyness that we feel the effects of more than ever. Or by a big loss, or by our body saying “No” and…

How are you sleeping? It’s estimated that almost half the population is affected at some point due to poor sleep environments, bad habits or hormones.* And the outlook is grim; a lack of sleep is seriously bad for our health and wellbeing. ‘Almost every known ailment is linked in some way to poor sleep,’ says professor Jason Ellis, director of the Northumbria Centre for Sleep Research. ‘Sleep deprivation increases our risk of developing health issues and it reduces our body’s ability to cope with them.’ Here’s how to make some positive changes for the year ahead. If you can’t nod off… Do you lie awake watching the hours tick by? This fall-asleep strategy will help to reduce night-time stress so you can drop off quickly and easily. PLAN AHEAD The…

Another way to speed up the recovery process is to try foam rolling. ‘It’s worth getting into a foam rolling routine as the first couple of times can be quite painful,’ says women’s fitness specialist Rosie Stockley of mamawell.org. It works almost like a massage, kneading out knots and tight areas, she says. So how do you know which muscles to work on? ‘Once you apply your weight to the roller, the areas of tension will show themselves by being painful – these are the spots you need to spend the most time on,’ says personal trainer Dave Jordan, founder of The Fitting Rooms in London. Here’s how to safely use your roller on five key body areas. UPPER BACK Helps to ease tension out of the majority of the…

‘I met the love of my life at Parkrun’ Carol Dean, 51, from Northamptonshire, is a full-time carer ‘A few years ago, my mental health took a huge nosedive. After my father died in 1994, my mother started relying heavily on me for everything, so I quit my job and even avoided friendships and relationships to be her full-time carer. The only thing that really brought me any joy were my five whippets and one lurcher. The dogs meant everything to me, so when they started to get old and inevitably pass away I was left bereft. Saying goodbye to Beau especially was like losing a child, and his loss left me unable to get up. I’d spend weeks on the sofa watching daytime TV – I felt so low.…

4.3 million is how many adults in the UK have asthma, while 1.1 million children have the condition. Every 10 seconds in the UK someone will have a potentially life-threatening asthma attack*. And, with winter well and truly upon us, those with asthma could experience a worsening of their symptoms. ‘This is because there are lots of triggers this time of year, such as cold weather, more flu and cold viruses circulating, plus damp and mould,’ says GP Dr Andy Whittamore, clinical lead at Asthma UK. Want to know how you can protect yourself and your loved ones this chilly season? Our experts have the answers. Did you know? There has been a 43% increase in asthma deaths in people aged 55-64 since 2016, according to the Office of National Statistics.…

We’re all guilty of being hard to live with occasionally, and there are often good reasons – we’re sick, tired or stressed. But romantic relationships are based on mutual support, however long you’ve been with someone. And, when you’re not holding up your end of the bargain, you’re in danger of jeopardising something you love. ‘Relationships can be complicated, and one that’s stagnant where one or both parties aren’t actively putting in an effort is one that urgently needs some TLC,’ says counsellor, author and broadcaster Anna Williamson. Here are some ‘relationship wreckers’ to watch out for in ourselves (and our partners), and how to fix them. DID YOU KNOW? Sexually active Brits are having less sex than before, especially those who are married or cohabiting*. DISRESPECT Scoff at your…

LAPLAND, FINLAND Sparkling snowdrifts, hotels built from slabs of ice, dog-sledding adventures and zips down ski slopes – you’ll get it all at Levi, 170km north of the Arctic Circle. At such lofty latitudes, winter days are short and cold, but with slow sunrises and sunsets that throw pinky hues across the landscape, the atmosphere is magical. Wrap up warm then head out on a guided snowshoeing expedition or cross-country ski. Return for a sauna, then nothing beats a plunge in an icy lake (trust us, you’ll feel amazing afterwards). Visit the glass-ceilinged Utsu restaurant (leviniglut.net/restaurant-utsu) and watch the northern lights dance above your head while you dine. ✢ Where to Stay: Design Hotel Levi (designhotellevi.fi; doubles from approx £250 B&B) has rooms with local art and an excellent restaurant.…

1 WORKPLACE WELLBEING For many, workplaces are changing for the better. ‘It’s going to be a big year for workplace wellness in 2023. We’re out the other side of the pandemic and the cost-of-living crisis is in full force,’ says clinical psychologist Dr Jenna Vyas-Lee, co-founder of koveminds.com. ‘Employees are demanding a better work-life balance, and employers are catching up. I think holistic wellness packages, including looking after people’s finances and mental health, will trend upwards.’ And there’s good news for menopausal women. Once largely ignored, this life stage is now being given the attention it deserves. ‘Employers are looking at the effect of symptoms on work, and the effect of the workplace on symptoms, resulting in the implementation of menopause policies and the appointing of menopause champions,’ says health…

Afraid to cry in front of others, and find it difficult to open up? You may have a fear of vulnerability – letting your guard down and saying what’s going on for you on the inside. ‘That’s because it comes with an emotional risk – there’s a chance we could get hurt,’ says consultant psychologist Dr Elena Touroni*. ‘But what we stand to gain from being vulnerable is much greater.’ Want to embrace your vulnerable side? Here, our experts explain how to get comfortable with opening up and how it can enrich your life. IMPACT ON RELATIONSHIPS Allowing others access to your inner world will help you make better connections. ‘When we’re not being vulnerable about ourselves and our opinions, it can make relationships seem superficial,’ says clinical psychologist Dr…

There are plenty of ways that your diet can lift you, but knowing what’s best to sprinkle on your salad or porridge, or stir through your soup or smoothie, can be confusing – the word ‘superfood’ is increasingly overused. But among all the hype, there are certain wellbeing spoonfuls that are so nutrient-rich they are a no-brainer when it comes to getting health benefits. From green grasses that beat bloating to wild berries for better sleep and algae that can help tackle lifestyle diseases, here are nine mighty mouthfuls of goodness that our experts recommend. GOOD-FOR-YOU GRASSES 1 WHEATGRASS The young shoots of wheat have many health benefits, from helping to lower blood pressure and cholesterol to detoxifying the liver, says nutritionist Shona Wilkinson. ‘Wheatgrass also stimulates the thyroid, fighting…

Dull, rough, flat, thin-looking – no, this isn’t a checklist of 40+ skin issues, rather the signs of ageing hair. For some of us, this is a gradual process; for others, it’s as if hair transforms overnight, from shiny and swishy to dry and unruly. But these inevitable changes are treatable. The haircare aisle abounds with ingredients usually reserved for anti-ageing skin creams. With the right products, you can turn back the clock on your locks and enjoy full, shiny, beautiful hair at any age. Q Is there a way to enhance shine? Just as most of us rely on a luminous foundation to reinstate a radiant complexion, we must turn to gloss-giving products to revive our hair’s lost lustre. Once we reach the perimenopause, our scalp can produce less…

Lack of sunlight and a lagging immune system at this time of year can often make you feel like you’re running on empty. The good news is you can regain your bounce in no time at all with a gentle or speedy workout – both will boost your energy levels in different ways. And while exercising might be the last thing you want to do at the moment, it’s a simple way to replenish those much-needed reserves. Working out will boost blood and oxygen flow around your body, releasing those feel-good endorphins and improving sleep quality and focus. Not only will you get fitter and tone up, you’ll soon be brimming with new-found energy and enthusiasm. WHAT TO DO With our gentle wake-up workout, you’ll fake a full eight hours of…

Find you have to strain harder than normal to hear nowadays? You’re not alone – 42% of people over 50 years old have some sort of hearing loss, says Franki Oliver from the Royal National Institute for Deaf People (rnid.org.uk). And when there’s extra background noise to contend with, the signs can become more apparent. ‘Most people’s hearing declines with age simply because of wear and tear,’ says Franki. ‘But everyone is different, so you might not notice your hearing deteriorating at first, but it’s important to look out for the signs so you can take action to protect it, which in turn can safeguard your mental health and quality of life.’ Despite it happening to most of us at some point, there’s still a stigma attached to hearing loss…

Have you experienced turmoil at some point over the years? You might remember feeling strong physical sensations along with deep emotions. Maybe you had a pit in your stomach or a deep ache in your chest after a break-up. While this is normal, in some cases a sudden shock or getting terrible news can also lead to a serious change in the way your heart functions. Medically called takotsubo cardiomyopathy, ‘broken heart syndrome’ (BHS) is experienced by about 3,000 people in the UK each year, and nine out of 10 of those affected are women. Here, our experts get to the heart of this condition. THE PAIN IS REAL Symptoms of BHS mimic those of a heart attack. ‘It usually occurs in people who have experienced physically and/or emotionally stressful…

One in five adults in the UK have started a ‘side hustle’ since March 2020, when the pandemic changed the way many of us work and made us question what other things we could do. ‘The pandemic transformed how we relate to work,’ says journalist and broadcaster Anna Whitehouse (@mother_pukka), who champions flexible working. ‘While lockdown didn’t actually bring many women greater work flexibility at the time due to homeschooling and family commitments, it’s given us a chance to reflect on what makes us happy and to be more confident about the importance of making time for those things going forward.’ With mortgage hikes and energy spikes also at the forefront of everyone’s mind – there’s never been a better time to turn something you love doing into a bit…

We’ve all had a lot to deal with over the last few years – and for many, life may still be an uphill struggle. You might find yourself feeling fine one minute, only to be riddled with anxiety the next. This is all pretty normal, but it can be debilitating, so it’s important to recognise and accept your thoughts and feelings – even the worst ones, says clinical therapist Kate Morris-Bates, founder of InsideOut Wellness. We’d all love to be cheerful 100% of the time, but that’s not realistic. What is possible, however, is reframing negative emotions. Let’s not forget that if we didn’t experience low times, we’d never fully appreciate the highs. SADNESS BOOSTS MEMORY A study by the University of California found that on rainy days, people had…

One of the most glamorous and popular of the Caribbean islands, Barbados combines stunning beaches, lush scenery and hotels that have perfected the art of pampering their guests. The sun is always shining – and even if there’s a tropical storm lasting a few short minutes, the locals refer to it as liquid sunshine! That sums up the optimistic and happy Bajan attitude to life. In fact, the people are so friendly, they genuinely want you to have a wonderful and joyful holiday experience. ISLAND LIFE Barbados is the most easterly of all the Caribbean islands and is just 21 miles long and 14 miles wide. Once a British colony (they still drive on the left here), the island gained independence in 1966 and is now headed by female president,…