Innholdsfortegnelse for March/April 2023 i Woman&Home Feel Good You

It’s our absolute favourite time of the year – when the days are longer, Mother Nature paints her colours in flower beds and on trees, and the promise of warmer temperatures seems ever closer. Hopefully, you’re emerging from winter feeling fit and well and ready to get going. But if you’re struggling, then you’ve come to the right place. This month’s Feel Good You, from the experts at our wonderful sister magazine woman&home, has your back. From fitness plans to put a spring in your step (p72), to beauty routines to give you the best skin (p56) and hair of your life (p62). Plus, we’ve caught up with some truly inspirational women, who we hope will motivate you to move. Check out the likes of Dame Kelly Holmes on p76,…

‘I always thought boozing was part of my identity. I was a party person, and “liquid ‘Ialways lunches” and “hair of the dog” were social norms. At times, I’d drunk excessively and dysfunctionally, but had always managed to rein it back in. Because of this, I was drawn towards working in substance-misuse services, learning about the risks of heavy alcohol use and the tools to manage it. Then, six years ago, my dad became seriously ill and was in and out of hospital for months. I got “the phone call” several times to say he wouldn’t make it, then he’d improve and hang on. It was an incredibly stressful time. When he did eventually pass away, my mum went to pieces. I felt I had to be strong and went…

1 Fill in an accredited online symptom checklist (add.org/adhd-questionnaire) and take this to your GP. Be prepared to explain your symptoms honestly and why you think you have ADHD. 2 If your GP agrees that you may have ADHD, they can refer you to a specialist for assessment. Ask your GP about typical waiting times and, if you’d like to, ask to be referred to Psychiatry-UK, exercising your ‘right to choose’ (if based in England). The current waiting time for patients who have been referred for an ADHD assessment is approximately six months.** 3 Depending on your specific situation, you might wish to visit a private psychiatrist for an appointment. If you can, tell your GP about your plans and ask them whether they will be able to accept the…

✢ In studies that find benefits from 16:8, there is a common finding – far fewer people drop out than on other intermittent-fasting methods. This is because 16:8 participants feel less hungry. ✢ Only eating during eight hours in the daytime also significantly benefits the metabolism by working in harmony with the body’s own natural 24-hour circadian rhythm. ✢ Following the 16:8 plan also allows insulin levels to go down far enough and for long enough to help fat burn off more effectively. ✢ Slotting all your daily food intake into this smaller window seems to activate the body’s brown fat – the type that burns calories effectively.…

Inauthentic Singaporian chicken rice ‘A take on Hainanese chicken, with wonderful aromatic flavours, delicious spices and plenty of colourful greens to serve with a gorgeously flavoured rice.’ Serves 4-6 • Prep 20 mins • Cook 1hr 40 mins 1.5kg whole chicken50g ginger, sliced6 garlic cloves, unpeeled, bashed4tbsp tamari or soy sauce2tbsp coriander seeds2tsp black peppercorns3 star anise6 cloves300g short-grain brown rice, rinsed well To serve:400g choi sum or pak choi300g ripe tomatoes, diced1 cucumber, thinly sliced4tbsp Chinese chiu chow chilli oil, from most larger supermarkets4 spring onions, shredded Small bunch of coriander, torn 1 Put the chicken into a large stockpot and pour over enough cold water to completely cover. Add the ginger, garlic, tamari or soy sauce and spices, then bring to a gentle simmer. Cover and cook for…

✢ STRESS Ongoing stress triggers the release of harmful hormones that can reshape the composition of the gut bacteria. ✢ SMOKING Need another reason to quit? One study found significant changes in the gut flora of cigarette smokers – particularly an increase in the bacteria linked to a higher risk of colon cancer. ✢ ALCOHOL Heavy drinking can lead to a disruption in the gut microbiome, resulting in an overgrowth of bad bacteria. ✢ MEDICINES Even in cases of short-term use, some medicines (such as antibiotics) can affect the diversity of the gut flora. ✢ LACK OF SLEEP Studies suggest that the make-up of your gut microbiome is linked to sleep quality. ✢ INACTIVITY There is evidence to prove that people who engage in regular exercise have a healthier gut.…

SKIN DEEP It’s the single most important part of your beauty routine – so it makes sense to understand why looking after your skin is so crucial, and how we can do it better! Our four-page special definitely doesn’t just scratch the surface. It’s a full deep dive on what the body’s biggest organ needs to glow, whatever the season. Plus we’re keeping one step ahead of the weather to help you get your legs in tip-top shape for when the sun finally shines. Ready to leap into action?…

Apply your SPF Sun damage is one of the biggest reasons for ageing skin. Our hands are just as vulnerable to UV rays as our faces, but we bet you don’t protect yours as much as your face? Using a hand cream that contains sun protection is vital for youthful-looking hands. Ultrasun Anti-Ageing and Anti-Pigmentation Hand Cream SPF25, £20, ultrasun.co.uk, is non-sticky, non-greasy and gives high protection against UV rays. Keep it in your bag so you can reapply after every hand wash. Smooth out wrinkles Retinoids are a superhero antiageing ingredient and work by speeding up cell turnover, smoothing skin and improving collagen production. It’s used a lot in face creams, but you can also apply it to your hands to smooth the skin. We like No7 Pure Retinol…

After a double gold medal-winning performance at the 2004 Olympics, Dame Kelly Holmes waved goodbye to competitive athletics, but keeping fit remains central to her life. Now 52, she’s got hormonal changes and the backlash from COVID-19 to contend with. Here, Kelly shares how to stay fit during this potentially difficult decade, whatever your starting point. How do you stay fit now, and how has this changed? To be honest, I’m in complete denial that I’m in my 50s. I prefer 39 plus! This approach maintains my mindset that I should still be training. Many people assume that you do less as you get older, but it’s more that you need to do better. Training has changed a lot for me, as you might expect. I was an international athlete…

My friend Jane emailed me the other day and declared that she was going to start ‘working out’. Her message was punctuated with words like ‘power’, ‘sweat’ and ‘endorphins’. After I picked my chin up off the floor (she isn’t known for her love of movement), I made a gentle suggestion that she start by simply being more active, day to day. Jane has a very sedentary job, working from home and staring at a laptop. ‘That’s what I just said – working out,’ came the retort. But it’s not actually the same thing. Keeping active means moving more outside of the gym, Zumba class, HIIT session or 5km run, and it makes a sizeable contribution to your health. And by good health, I mean protection from serious conditions and…

✢ COMPRESSION STOCKINGS They squeeze your legs to improve circulation, and should be worn constantly, except in bed. Available on prescription, your GP should first arrange a Doppler test to check blood circulation to see if they’re suitable. Not recommended as a long-term solution for varicose vein symptoms. ✢ ENDOTHERMAL ABLATION Heat is used (via laser or radio-frequency energy) to destroy the vein wall. Under local anaesthetic, an incision is made at the ankle or knee and a catheter is inserted into the vein through which the laser or radio-frequency energy is passed to seal off the vein. ✢ FOAM SCLEROTHERAPY Suitable for smaller varicose veins. A medical foam is injected into the vein, under local anaesthetic, to kill the vein cells. The leg is then bound, to hold the vein…

We are advised to take care of our body, but what about the attention our precious brain needs? Brains are constantly bombarded with information, which has a negative impact on our focus, concentration and productivity. In addition, many of us struggle to get enough sleep, eat an unhealthy diet, and don’t exercise regularly – it’s hardly surprising that our brain health is suffering. A recent survey* found that three quarters of UK adults claim they’re concerned about caring for their brain, yet 85% of us struggle to name what nutrients we need to keep our brain in good condition, and only 19% of us consume foods that keep our brain healthy. How well are you looking after yours? Take our quiz to find out. 7-11 YOUR BRAIN IS UNHAPPY If you…

Can’t get through the day without your morning latte? You’re not alone. For many of us, the idea of quitting caffeine seems, well, impossible. In the UK, we’re drinking 98 million cups of coffee a day,* but it’s not just coffee that’s totting up your intake – it can be found in diet cola, tea, chocolate and protein bars. And, if it’s a regular part of your routine, you might not realise the effect it’s having on your brain and body – such as increased anxiety and restlessness. Want to wean yourself off? Here’s what could happen and how you can crack it. 1 YOU MIGHT ‘Caffeine causes the blood vessels to narrow. When we stop having it, these blood vessels open up, increasing the blood flow to the brain,’…

Unaware of ovarian cancer, MARIE FOORD, 51, was shocked to be diagnosed ‘I wasn’t aware of ovarian cancer or its symptoms. I felt bloated and was experiencing bowel changes (not getting the usual urge to go), but I just blamed it on my change in diet – my daughter was home from university and we were overloading on carbs. I was also urinating frequently and experienced a one-off, red/brown discharge that I put down to the menopause****. ‘My friend’s husband’s bowel cancer diagnosis prompted me to book a GP appointment, but I felt silly hassling my doctor with something I thought wasn’t urgent. Based on my symptoms, my GP requested a faecal test and blood sample the following day. The same day my bloods were taken, I received a text…

THIS MONTH ✢ Phobias ✢ Vaccines ✢ Hereditary breast cancer Q I hate being sick. This started after I had a horrible bout of food poisoning. I feel nauseous and anxious when someone talks about it or even if it comes up on the TV. I throw away food days before the expiry date and I’ve stopped going to restaurants or out with friends, as I’m concerned I will get ill. Can this be helped? I want my life back! A It sounds like you have developed a phobia of vomiting. Phobias are overwhelming fears and can be related to anything from a place to an object or situation. It can be extremely debilitating and have a significant impact on your life. This is because, essentially, you’re changing your life to…

It’s been hailed as ‘emotional first aid’ – a way to combat stress, anxiety and fear by simply tapping on the body’s acupressure points with two fingers. ‘Tapping – also known as EFT (emotional freedom technique) – is highly effective in helping people to get free of their past, ditch emotional baggage and let go of self-limiting beliefs,’ explains EFT practitioner Suzy Glaskie, founder of Peppermint Wellness. ‘It’s a method anyone can use anywhere to calm themselves quickly.’ In fact, tapping can reduce levels of stress hormone cortisol by a whopping 43%*. Here’s how to put two fingers up to emotional distress. YOUR AT-HOME ANXIETY CURE ‘Tapping is surprisingly simple to learn,’ says Suzy. ‘It’s my number-one go-to tool for anytime I feel overtaken by negative or uncomfortable thoughts.’ Want to…

What’s the first thing you do when you’re feeling bored, sad, frustrated or need cheering up? While many of us seek comfort from food, some of us go into autopilot mode when emotions are running high, reaching into our pockets to treat ourselves in order to avoid discomfort that might be plaguing us. But with the spiralling cost of living making our everyday lives more difficult – and a lot more expensive – a continuous cycle of overspending can lead to deep financial waters, which can further impact mental health. The spendingspree high Worryingly, a recent study found that 63% of women aren’t confident their finances can withstand the financial squeeze.* At difficult times like these especially, it’s clear that impulsive spending offers a one-way ticket to soaring levels of…

✢ NAME YOUR FEELINGS ‘The most important factor in managing languishing is to recognise and name this experience. Once you are aware of languishing, you can take steps to do something about it,’ says Brendan. ✢ FIND YOUR FLOW ‘One of the ways of acknowledging and breaking the cycles languishing creates is a concept called flow,’ says Gosia. This is often referred to as ‘being in the zone’ – when you become so engrossed in a meaningful activity that you lose track of time and all sense of self disappears. The best way of finding your flow is doing an activity you enjoy – whether that’s baking, gardening, painting, hiking or playing music. ‘In order to move from the stagnant state of languishing, you need to take meaningful action which…

When Nadia Sawalha revealed to Loose Women viewers that she’d been diagnosed with attention deficit hyperactivity disorder (ADHD), women posted messages of support on social media – many of them sharing that they felt ‘seen’. Nadia (above) made a video about the condition for ITV’s daytime show, which saw the 58-year-old make the emotional discovery. An assessment with an ADHD specialist confirmed Nadia had been struggling with symptoms since childhood. Speaking about her ‘life-changing diagnosis’, she said there was now a reason for the ‘chaos I’ve experienced throughout my life’. And Nadia isn’t alone. In a bid to bust myths about the condition, an increasing number of celebrities are choosing to talk about their midlife diagnoses. This, along with a greater awareness of female ADHD traits, means more women are…

Identifying our triggers and analysing why they are triggering us is a useful step towards self-love. ‘Some self-reflection, journalling or talking it out with a friend or therapist will help,’ explains Gin. ‘Come up with solutions together. Talking helps us get a different perspective and ideas from others can help you find solutions quicker.’ We all get triggered, whoever we are. ‘When we lack self-worth we compare and worry,’ says Becky. ‘Try creating a sentence or mantra based on what you are grateful for about yourself. It could be as simple as “I’m grateful that I am enough” or “I’m grateful that I believe in kindness and that I’m loyal to my family and friends”, which links together your values.’ Believing that we are in control of our triggers and…

Not only does a sarnie make for a great grab-and-go way to keep those hunger pangs at bay, but it can help you stay looking young and fresh, too. Yes, really. Just be sure to make nutritious choices and stay away from high-processed, salty fillings, such as packaged meats and full-fat cheese. Intrigued? Our experts give the lowdown on how to craft the perfect sandwich to rejuvenate your skin. DETOXIFYING GREENS Include dark green leaves. ‘These give fatigue-fighting red blood cells a boost, plus a hit of folic acid to regulate blood pressure,’ says dietician Sarah Schenker. In terms of your complexion, they also help detoxify your liver and, in turn, your skin. TRY Spinach, rocket or watercress. SKIN-FRIENDLY SALAD Boost your complexion by adding chopped tomato or a quarter…

GET ENOUGH PROTEIN As women enter the perimenopause, they are at risk of losing lean muscle mass, which increases insulin resistance. Opt for poultry, eggs, legumes, and soy products like tofu or tempeh. AVOID SALTY SNACKS Too much salt is never good, and foods high in sodium – crisps, pizza, fast food – can make you retain water and feel more bloated. CONSUME CARBS Holding on to weight? Insulin resistance could be blocking your effort to lose it, so be aware of the carbs you choose. Starchy veg helps optimise blood sugars to combat this. TURN DOWN THE HEAT Spicy food can trigger sweating, flushing and other symptoms of hot flushes. Pick spices for flavour, not heat, as in cumin, turmeric and basil. CHOOSE MAGNESIUM-RICH FOODS Magnesium supports psychological function,…

1 WHAT STRAINS ARE IN THE PRODUCT? It’s a misconception that the more strains a supplement contains, the better it is for your health. ‘Look for two of the most researched psychobiotic strains – lactobacillus helveticus and bifidobacterium longum,’ says Libby. ‘These have both been found beneficial in moderating the body’s response to stress. Both strains have also been shown to reduce anxiety and depression.’ 2 ARE THERE SCIENTIFIC STUDIES PROVING THE EFFICACY OF IT? Seek out products that back up claims via scientific clinical trials rather than extravagant marketing terms, as these will deliver the best results. It might involve research, but will save you wasting your cash. 3 HOW DO YOU USE AND STORE THE PRODUCT? Read instructions carefully. Most psychobiotics don’t need to be taken with food,…

Undo hair damage If you’ve overdone bleaching, colouring or heat styling, your hair may be suffering. Bond builders will come to the rescue, working to repair damaged bonds and leave locks looking smoother and swishier. L’Oréal Paris’ new range is genuinely impressive, rivalling a much more expensive brand. The hero of the collection is the pre-wash treatment – after just one use, hair feels softer and much more manageable. L’Oréal Paris Elvive Bond Repair Pre-Shampoo, £14.99, and Bond Repair Shampoo, £11.99, Boots HEAVEN SCENT We always get excited about Jo Loves scents, and their brand-new launch smells totally delicious. A blend of rich blackberries and cassis is warmed with nutmeg, patchouli and cedarwood to create a totally addictive, unique scent. In a word, gorgeous. The luxe-looking amethyst packaging also makes…

Vitamin A THE WRINKLE BUSTER ALIASES Retinol, retinal, retinoic acid, retinaids. BENEFITS Increases cell turnover, helping wrinkles and age spots fade. BEST USED IN overnight treatments like night creams, as it can increase the risk of sun damage. TRY L’Oréal Paris Revitalift Laser Retinol + Niacinamide Pressed Night Cream, £27.99, Boots Vitamin B THE PORE REFINER ALIASES Vitamin B3, niacinamide, panthenol, pantothenic acid. BENEFITS Helps even out skin’s texture, tightens pores, balancing oil production. BEST USED IN day creams for congested skins, or as a toner. TRY Q+A Niacinamide Daily Toner, £8, Sainsbury’s Vitamin C THE BRIGHTENER ALIASES L-ascorbic acid, ascorbyl palmitate, sodium ascorbyl phosphate. BENEFITS A natural antioxidant, it helps brighten skin and reverse damage caused by pollution. BEST USED IN serums, to help it sink deeply into skin, or…

✢ TYPE 2A The loosest of all curls, hair tends to look straight from the crown, developing slight bends as you move along the strand. ✢ TYPE 2B Grows relatively straight from the root, but the wave starts closer to the crown than 2A. The best way to picture this is as beachy waves. ✢ TYPE 2C The tightest wound of all the waves. They’re also more prone to frizz, with increased body and thickness. ✢ TYPE 3A Big and bouncy curls that look like loose spirals. They’re the widest of all curl types and tend to need little maintenance. ✢ TYPE 3B Slightly springier and more tightly wound, these curls would sometimes be described as ringlets. ✢ TYPE 3C Boasting plenty of volume, these curls are tight, but not…

Our legs can get neglected at this time of year, especially if they’ve been buried under 100 deniers all winter long. While good genes and regular workouts count for a lot, the right products and an extra five minutes of body prep each day can go a long way to helping your limbs look their best. DO THE PREP Shed dry, flaky skin and those annoying red bumps with a salicylic acid enriched body exfoliator. Apply Nécessaire The Body Exfoliator, £30, spacenk.com, to dry legs and buff in before rinsing off. The non-messy gel texture works to address crêpey, uneven texture for unbelievably silky shins. SKIN SOOTHERS Legs can be prone to dryness, so use a nourishing shower gel, such as Cerave Hydrating Foaming Oil Cleanser, from £12.50, boots.com, followed…

If you’ve reluctantly recognised the arrival of wobbly thighs and a flabby bottom, you’re not alone – in fact it’s common for women to experience a decline in muscle mass after the age of 50. ‘There’s a very strong link between the menopause and losing muscle, due to the decline in oestrogen, which works to stimulate muscle growth,’ says exercise physiologist Lindsy Kass. ‘The most noticeable sign of muscle loss as we age is the lack of definition – the body becomes softer. And this can happen even if you’re doing the same amount of exercise as you did when you were younger.’ Weakness and a loss of stamina are other signs of reduced muscle mass – and a sedentary lifestyle is one of the top causes. Studies show that…

1 EAT SOME PROTEIN IN EVERY MEAL ‘Understanding a bit about how nutrition is important for energy and recovery needs could really help you progress,’ says Kelly. 2 GET SEVEN HOURS OF SLEEP ‘This one is tricky,’ admits Kelly. ‘But it could make a huge difference to both your mood and motivation levels.’ 3 DO A MINIMUM OF ‘Get a watch or use the health app on your phone,’ says Kelly. ‘You might be overestimating how many you do.’ 4 HAVE 15 MINUTES ‘I like to have a bubble bath with music and candles,’ says Kelly. ‘It’s so important to have that breathing space.’…

‘I wasn’t even aware that I had varicose veins in my pelvis until I had an ultrasound scan for the varicose veins on my legs. It showed a faulty vein at the top of my leg going into my groin, so my consultant referred me for a transvaginal scan to check my pelvic region. It revealed several abnormal, refluxing (varicose) veins on both sides of my pelvis, including on my left ovary. I was told that if I had been a boy, I’d have known about this problem at around the age of 14 or 15 years, because you would have had visible varicose veins around your testicles. But mine remained hidden all these years. The only sign of their existence is the varicose veins appearing on my legs and…

1 HOW DO YOU SLEEP? ■ A I’m an insomniac■ B Like a baby■ C I like an afternoon nap most days■ D I don’t wake until the alarm goes off 2 DO YOU HAVE A SET SLEEP ROUTINE? ■ A No■ B I have a regular bedtime■ C I use my phone before I sleep■ D I meditate before going to bed each night 3 HOW MUCH EXERCISE DO YOU GET A WEEK? ■ A 20-minute walk at lunchtime■ B At least 30 minutes, four times a week■ C No formal exercise■ D Roughly an hour every day 4 WHAT SORT OF EXERCISE DO YOU DO? ■ A Housework■ B Yoga and meditation■ C Running and spin classes■ D Walking 5 WHAT WOULD YOU SAY ARE YOUR VICES? ■…

THE TIME OF YOUR LIFE If you’re after inspiration to shake up your routine, look no further. Over the next few pages you’ll meet Donna, Shelle and Laura, who refuse to be defined by the number of candles on their cake. Midlife really can be liberating with fewer responsibilities, more time and – if you’re lucky – extra spending power. It’s a time to reflect on what you want in life, who you choose to spend it with, and to have some fun along the way. So what are you waiting for?…

Do you tend to keep to yourself at work? Or is your job a big part of your social life? Maybe you’re not even aware of how you’re coming across to others. Take our quiz to discover what kind of colleague you are and the tweaks to make to boost your 9-5. 1 You want a cup of tea. You… A Make one. B Ask everyone else if they want one. C Check if someone is making one. D Tell a colleague they haven’t done a round all day. 2 The new shredder has been placed next to your desk. You… A Deal with it. B Put up a sign asking people to be cautious. C Lose your temper and complain out loud. D Ask the people in HR to…

My exercise routine… I try to go to the gym three times a week and I do Pilates once or twice a week. There’s a company called Zero Gravity Pilates, which uses a reformer Pilates machine. It’s for all levels and is good at lengthening and strengthening your muscles and for core strength, which is something we all need for strong backs as we get older. I walk too. It’s a lot of exercise, but I like my food! My diet… I have lots of good-quality plant-based food, lots of fibre. Pulses, lentils, things like that. I get a lot of greens and I do like to incorporate lean meat as well. I was vegetarian for a while but I started craving fish and chicken. Occasionally I do intermittent fasting,…

OPTREX SOOTHING EYE DROPS £5, Tesco Simply squeeze two to four drops into each eye for instant relief from irritation. UNBEELIEVABLE HEALTH BEE PREPARED DAILY DEFENCE £11.99 for 30 capsules, Holland & Barrett Build your natural defences with this blend of immune-boosting ingredients, including bee propolis and olive leaf extract. HAYMAX BARRIER BALM £7.49, Superdrug Apply a small amount around the nostrils to help trap pollen, dust and pet allergies before they get in.…

HAVE A DIGITAL DETOX 1 Social media fuels comparison syndrome, which can trigger spending. Remember that social media reflects an edited version of reality, so seemingly ‘perfect’ lives are usually just a facade. Unfollow any accounts that are causing you anxiety and give yourself incremental breaks. Start with a 24-hour digital detox once per month, building this up to fortnightly and then weekly. Be mindful of how cathartic it can feel not to scroll through your social feeds and use your time productively instead. LISTEN TO A SOUND BATH 2 An audio sound bath (you can find plenty of sound-bath sessions for free on YouTube) can be a restorative way to ease stress and clear your mind. For example, listening to the meditative sounds of vibrating singing bowls helps to stimulate brainwaves,…

Neutralise the smell in your homemade, vinegarbased household cleaner by adding fresh lemon. Your grandmother was right – when you keep your home sparkling, it does wonders for your state of mind too. Studies have shown that cleaning can relieve stress and promote mindfulness, while removing clutter can prevent overstimulation, enabling us to focus. ✢ Lemon MAKE A GENERAL PURPOSE CLEANER Mix salt with vinegar. Use to swab down tiles, surfaces and cupboards. It will also remove tea and coffee stains from cups and teapots. Just don’t use vinegar on waxed surfaces, marble or linoleum. YOUR ECO INGREDIENTS Hate harmful chemicals? Stock up on these instead ✢ Bicarbonate of soda juice ✢ Salt ✢ White distilled vinegar ✢ Chalk ✢ Dried herbs IN THE KITCHEN ✢ FOR A SPARKLING FRIDGE Freshen up the…

CHRISTINE MCGUINNESS, 34 When sharing that she had been diagnosed with ADHD, along with autism and dyspraxia, the reality star said, ‘Knowledge is key. Getting a diagnosis has really opened up my life.’ MELANIE B, 47 The Spice Girls singer said she uses exercise to ‘help my mind’ after revealing she has ADHD. DENISE WELCH, 64 Loose Women panellist Denise said she got her ADHD diagnosis after, ‘two or three days of quite intense tests with a psychologist’. GEENA DAVIS, 67 Oscar-winning actress Geena said she felt relieved to discover she had ADHD at the age of 41, ‘I thought there was something wrong with me because I couldn’t finish or start a lot of things.’ SUE PERKINS, 53 Commenting on her diagnosis in midlife, the comedian and former Great…

1 DITCH THE SLIPPERS ‘High heels, sandals, flip-flops and flat trainers all add stress to your spine – the same goes for bare feet and slippers,’ says physiotherapist Phil Evans, at urbanbody.co.uk. ‘Without cushioned footwear, your back takes the impact every time your foot lands on the floor. Wear well-fitted shoes instead.’ 2 LIMIT READING IN BED ‘Avoid it for any more than 20 minutes at a time because your head is looking forwards and down, which increases the tension in your neck and back muscles,’ says Phil. 3 AVOID BAGS THAT HANG OFF ‘Carrying a bag on one side adds tension to your neck, because the weight isn’t evenly distributed,’ says Phil. ‘You could end up with a curvature of the spine, as that side is working harder, making you look…

✢ TRY CLEANING YOUR TEETH RIGHT AFTER YOUR LAST FOOD OF THE DAY It will psychologically reinforce that your eating is done for the day. ✢ SPRINKLE SOME CINNAMON OVER FOOD (EG YOGURT, BANANAS, PORRIDGE) The spice can have a stabilising effect on blood-sugar and insulin levels, helping to protect against diabetes and obesity. ✢ ALWAYS GO FOR WHOLEGRAINS Unlike the white versions, these are rich in filling fibre, which can keep your hunger at bay for longer. A sensible portion size is a fist-sized amount (eg of brown rice or pasta). ✢ HAVE A GREEN TEA It contains catechins, a type of phytochemical that can briefly boost metabolism. Drink it without any additions and this is a calorie-free brew that you can enjoy throughout your 16-hour fast. ✢ AVOID…

Oat-and-sesamecrusted salmon with blistered tomatoes Fatty fish like salmon and mackerel are loaded with omega-3, which is vital for memory and brain function. Tomatoes and other bright red veg contain lycopene, a powerful antioxidant that’s linked to long-term memory and cognitive health. Serves 4 • Prep 5 mins • Cook 25 mins 4tbsp oatmeal1tsp oregano, chopped, or ¼tsp dried oregano4tbsp sesame seeds1½ lemons4 skinless salmon fillets (about140g each)2tbsp olive oil2 courgettes, trimmed and cut into sticks1 garlic clove, crushed200g cherry tomatoes on the vine 1 Heat the oven to 160C Fan/Gas 4. Combine the oatmeal, oregano and sesame seeds in a shallow dish. Squeeze the juice of 1 lemon into another shallow dish. 2 Dip the fish in the lemon juice then the oatmeal mixture, turning to coat, then arrange…

Philip Kingsley is renowned worldwide for their understanding of hair and how to make it look and feel amazing. Each of these products is inspired by the real-life hair and scalp concerns they see in their clinics every day and has been chosen as a great way for you to improve your hair’s long-term health and strength. THE OFFER INCLUDES: ✢ Elasticizer Deep-Conditioning Treatment 40ml RRP £12 ✢ Elasticizer Booster Restoring Conditioner 20ml RRP £4 ✢ Daily Damage Defence Daily Leave-In Conditioner 60ml RRP £10 ✢ Flaky/Itchy Scalp Anti-Dandruff Shampoo 20ml RRP £3.50 ✢ Flaky/Itchy Scalp Hydrating Conditioner 20ml RRP £3 ✢ Finishing Touch Polishing Serum 20ml RRP £6.50 HOW TO REDEEM To claim this offer please visit toyl.co.uk/pk TERMS & CONDITIONS This offer is valid from 9 March to…

The right foundation can make or break your look. Too heavy and matt can mean the formula might sit in lines, wrinkles and dry areas. Too sheer and you won’t get a flawless, even finish that your complexion may need. The change in seasons also means that what worked for your skin during the winter months, may not be so good when the days get warmer and brighter. If you’re ready for an upgrade and searching for your perfect match, we’ve tried and tested a host of formulas… MATCH MADE IN HEAVEN Some foundations can oxidise – this is when the formula reacts to air and changes colour – often turning a lot darker than it should be. But MAC Studio Fix Tech Cream-to-Powder Foundation, £30, bucks the trend. It’s on…

‘Finding the correct products and using the right quantity is key to styling good curls and keeping them at their optimum health,’ says Michael Lendon, from the Aveda pro team. ‘Using a light touch is also important when styling curly hair. Don’t be too heavy-handed, as you may promote frizz.’ Using your hairdryer on a cooler setting once your hair is completely dry will add to the weightless texture. Or try the new Shark Style IQ Hair Dryer & Styler, £179.99, johnlewis.com, which cleverly adjusts the airflow and temperature when used with the diffuser, to style curls without damage or frizz. ✢ TYPE 2 CURLS Search out lightweight shampoos and conditioners. ‘Wavy hair often needs a super-strong-hold gel to achieve definition,’ advises Keisha. ‘A good tip for type 2 is…

MOVE IT, DON’T LOSE IT Some brilliant inspo this month from Dame Kelly Holmes. She may be a double gold medal winning athlete but, at 52, she’s still facing the challenges of staying fit in midlife. Her message? Keep moving your body and you’ll reap the benefits, not just physically but mentally, too. She’s right, we promise, but if outdoor exercise sounds a bit daunting right now, don’t miss our yoga workout between the sheets. We’re sure even an Olympian would approve.…

✢ POWER UP WITH PROTEIN Protein is the building block of healthy muscles, so it’s essential to get enough from your meals. Good sources are poultry, eggs, fish and low-fat dairy, while plant-based protein sources include soy, beans, legumes, vegetables, nuts and seeds. But how much should we be having? UK guidelines recommend 45g of protein a day for women. ‘But this is fairly low,’ says Lindsy. ‘If you’re over 50, you could up your daily intake to 1.3g of protein per kg of your body weight, or even 1.6-1.8g if you’re exercising regularly.’ ✢ CALL TIME ON WINE Cutting down your alcohol intake will help prevent weight gain. A workout is also so much easier without a hangover – when your body is going through hormonal changes, it doesn’t…

✢ FOR HEADACHE RELIEF Lavender or peppermint ‘Lavender oil has been used to soothe headaches for centuries,’ says Jo. Add a few drops to a tissue and inhale. ‘Peppermint oil is another commonly used essential oil to treat headaches and migraine attacks. It contains menthol, which can help relax muscles and ease pain,’ says Dr Bond. ✢ FOR HAIR GROWTH Rosemary or peppermint Rosemary oil performed as well as minoxidil, a popular hair-growth treatment, while it caused less side effects, such as itching, in a six-month long study. ‘Peppermint oil could also help,’ says Dr Bond. ‘It creates a cold sensation where it’s applied. This increases circulation and a laboratory study has shown that it can encourage hair growth.’ ✢ FOR BETTER SLEEP Lavender or sandalwood Lavender oil promoted deep…

Answered more negatively than positively to the 10 questions? Don’t worry, it doesn’t mean you’re about to split up – but it might be time to make some changes. We asked the experts for their best advice when it comes to strengthening a relationship, however you answered… 1 EXPRESS GRATITUDE If you’ve been in a relationship for a while, it can be easy to take each other for granted, says relationship therapist Dr Laura Vowels. ‘Identify and express gratitude for the things your partner does for you throughout the week, whether that’s making you lunch or saying something kind.’ 2 CHANGE THE WAY YOU WATCH TV Tend to binge-watch solo? ‘Watching TV separately, but at the same time, can be deadly for a relationship – you’re fixed on a screen,…