Innholdsfortegnelse for October 2023 i Woman&Home Feel Good You

Hearing, sight, smell, taste and touch – we often take these for granted, but did you know that you can improve your health by ‘hacking’ your senses? A few easy wins couldn’t come at a better time, given how the stresses and strains of modern life affect us. To our detriment, we spend more of our lives indoors than ever before, says Professor Charles Spence, an expert in multisensory perception and author of Sensehacking: How to Use the Power of Your Senses for Happier, Healthier Living (£9.99, Penguin). He explains, we spend 90-95% of our time indoors, but we didn’t evolve in environments that deprive us of natural light – this leads to light hunger (a form of Seasonal Affective Disorder). Then there’s time spent in open-plan offices. ‘They’re so…

Do you take pride in caring for others? Are you often called ‘nurturing’ and ‘selfless’? While, of course, being there for those you love is a great quality, consistently managing other people’s problems can have a knock-on effect and result in you neglecting your own emotional needs. ‘A happy life is all about balance – give and take – and if all you are doing is giving, it can become exhausting over time,’ says therapist Marisa Peer. Sound familiar? Here, our experts explain how to spot the signs you’re taking on too much, and offer clever ways to take care of yourself. PRESSURE TO PLEASE Whether it’s constantly listening to your friend’s negative rants about the same issue, or being your child’s go-to babysitter with less than an hour’s notice,…

It’s an all too familiar feeling – that mid-morning energy slump, when you feel tired and lousy and everything’s such an effort. And then there’s that mid-afternoon slump. Followed closely by the evening slump! Whenever your dips strike during the day, it’s a sign that your body’s experiencing highs and lows in blood sugar, and it doesn’t just affect how you feel in the moment. These peaks and troughs have a knock-on effect on your appetite, what you eat and your likelihood to pile on the pounds, as well as affecting your long-term health. Because, over time, this blood-sugar roller coaster can raise your risk of chronic diseases, such as diabetes and heart disease. KNOWING THE TRIGGERS Our blood-sugar levels are affected by the foods we eat, because our bodies…

Balance Me is a high-performance, natural skincare brand that helps to bring out the best in your skin. Founded by two sisters, Clare and Rebecca Hopkins, Balance Me uses proven bioactives that help boost hydration and glow, and address signs of ageing, all completely naturally, making it the perfect post-summer skin saviour. There are many bestselling products in the Balance Me range, designed to boost your skin, including the cult Vitamin C Repair Serum that has garnered hundreds of five-star reviews and offers instant brightening, protection and evens-out skin tone. There’s also the Intensive Wrinkle Repair Cream, an antioxidant rich, intensely hydrating moisturiser that targets fine lines and wrinkles, resulting in plumper, firmer and more youthful-looking skin. If you need help creating a skincare regime or finding the best product…

I’m rolling up my sleeves and standing on my podium (OK, an old Amazon box), and I’m ready to hold forth. We have long, gorgeous months of positive change and self-discovery to look forward to before Christmas. That, my friends, means out with the old and in with the new. Breaking old habits and – ta-da! – welcoming healthy new ones. The colder months are a perfect time to work on ourselves. After all, summer bodies are made in winter – not two weeks before we catch the plane. But I’m not going to talk endlessly about eating more protein, less sugar, more water, fewer lattes (although that is a brilliant start), but more about ruts we can climb out of. Let’s start with love. Familiarity can eat away at…

Fear of pain meaning you’re stuck in a self-medicating loop? You’re not alone – 43% of all adults live with persistent pain, according to a study in the British Medical Journal. But you don’t need to rely on over-the-counter pills to keep those niggles at bay – there are plenty of natural ways to help you stay mobile, flexible and pain-free. Here, our experts explain the simple lifestyle tweaks you can make that will have a big impact on your wellbeing and physical health. KEEP MOVING Back pain is the largest single cause of disability, according to NHS England. It affects 39% of the UK’s population, who take an estimated 30 million working days off sick a year because of it. And, according to physiotherapist Neil Velleman, most is caused…

There’s nothing less sexy than feeling like you might vomit, but experiencing nausea after sex is not uncommon. ‘Many women feel sick after sex, but it’s important to try and find out what is causing it, in case there’s an underlying issue,’ says GP and women’s intimate health expert Dr Shirin Lakhani**. Fortunately, some of the possible causes are easy to treat, whether by tweaking your sexual technique or just popping a painkiller. Our experts share what might be behind your symptoms and how to make them go away, so you can resume your intimate relationship without this uncomfortable distraction. 1 Endometriosis, cysts or fibroids Nausea after sex accompanied by pain during? It could be endometriosis. ‘This is a condition where tissue similar to the lining of the womb grows…

OK, so we’d all love a sparkling smile, but there’s so much more to our pearly whites than simply looking good. In fact, the health of our mouth, teeth and gums can have a huge impact on wellbeing. There’s a link between poor tooth hygiene and other health problems, such as heart disease and diabetes – what’s more, bad teeth and less-than-fresh breath caused by bacteria build-up can also affect confidence. Here’s what to pop in your shopping basket to give your oral health a boost. BEST…ELECTRIC TOOTHBRUSH Oral-B Pro 3 3500 Toothbrush, £45, Boots Looking for an electric toothbrush that won’t break the bank? Approved by dentists, this one promises to remove 100% more plaque than a manual brush, and for the price it’s an excellent pick. There are…

Whether you struggle to ask for a pay rise or can’t walk away from a bad date, bravery means different things. Think you’re a bit of a daredevil? Let’s find out… THE QUIZ Circle the answer that sounds most like you… 1 YOU FEEL YOU DESERVE A PAY RISE. WHAT DO YOU DO ABOUT IT?  A Email your boss and ask for a meeting.  B Wait until your next pay review to bring it up.  C Tell colleagues why you deserve one. D Forget about it – you’re not likely to get one. 2 YOUR FRIEND’S NEW PARTNER ISN’T GOOD FOR HER. WHAT DO YOU DO? A Tell her honestly, to her face – she needs to know.  B Wait for someone else to bring it up, then agree. C Talk behind…

LAKESIDE ROMANCE The Lake District, in Cumbria, has inspired some of Britain’s best-loved artists and authors, from William Wordsworth to Beatrix Potter. Dramatic rolling hills and rugged mountains give way to shimmering lakes and freshwater streams, while the night sky lights up with a patchwork of stars. Perched on the shore of Ullswater, the secluded Far Boathouse is perfect for a romantic break. Tune out to the tranquil sounds of nature, as swans and sailboats glide by to a backdrop of breathtaking mountains. Folding glass doors open onto a balcony with mesmerising vistas right across the lake. ✢ Sleeps two, from £430 per night; holidaylettings.co.uk CREEKSIDE COTTAGE The idyllic waterside hamlet of Restronguet sits beside a winding Cornish creek, where crystal-clear tidal waters wend their way inland. Perched at the…

Wouldn’t you just love a magic bullet that could treat all your health woes in one go? A pill that would zap your backache while also boosting your energy, stopping your sugar cravings and helping you shift any excess kilos? Practised in India for over 5,000 years, Ayurveda can’t quite promise that… but, if you’ve ever wondered if your seemingly random health conditions could be linked, an Ayurvedic practitioner may confirm they are – and they will often have the antidote too. ‘In Ayurveda, many symptoms have the same underlying cause,’ explains practitioner Kate Siraj, co-founder of The Ayurveda Academy*. ‘For example, heartburn and itchy skin conditions are linked to excess heat. So a practitioner will look to remedy the cause of the heat instead of treating each symptom individually.’…

Remember Madonna’s hit Holiday back in 1983? ‘Celebrate… It would be so nice,’ she sang – and so it should be, once you’ve worked out what’s actually worth celebrating. Society heaps a lot of pressure on us to mark big occasions. If you’ve ever resented living it up for a big birthday, promotion or a special anniversary, or partying on New Year’s Eve, you’ll recognise that feeling of isolation. Are you simply being a bit of a grump? But getting to know and understand what makes you truly happy is important and can ultimately help you learn to celebrate what matters to you – whether that’s winning a race or hanging up a picture. The goal is to prioritise what matters specifically to us rather than to other people. ‘If we choose…

A friend of mine hates goodbyes. She couldn’t face her grandmother in her final days and slips away from parties (this actually has a name – it’s called an Irish exit or a French exit). She is not alone. How many of us are guilty of evading farewells? For some, it’s because they are awkward or emotionally charged. For others, they remind us of someone or something that left unexpectedly. Saying goodbye means accepting we may forget, or be forgotten. It means letting go. As a result, it’s synonymous with loss or vulnerability. ‘Goodbyes are moments of shared emotion,’ says psychotherapist Jordan Vyas-Lee, co-founder of mental healthcare clinic Kove. ‘Our preference to not be seen with our emotions on our sleeve makes it difficult to share a personal moment warmly,…

There’s no time like the present for thinking about the future. Science has told us what we can expect to happen to our bodies as we check into midlife and beyond, but there are certain important steps we can take right now that will determine the next 10 or 20 years. Thanks to health screenings, vaccinations and modern-day medicine we’re now able to treat – and prevent – many ailments that might strike. We also know there are some simple habits that can positively influence our health in later years. ‘It is inevitable that we will all age, yet how well and at what rate is a factor we have more control over than we think,’ says functional nutritionist Pauline Cox, author of Hungry Woman (£27, Ebury Press). ‘The day-to-day…

Loved by celebrity chefs and social media fans alike, it’s no surprise that the air fryer has become the must-own kitchen gadget of the decade. A third of all UK households have one* – including Gordon Ramsay’s – and by the end of last year, demand for air fryers had rocketed by 3,000% as Brits sought ways to save up to 80% on energy costs**. Easy dinners and cheap running costs aside, this wonder appliance has been lauded for its health benefits too, as it works by circulating hot air to achieve a fried finish without all the oil. But just how healthy is it really? Our experts give us the lowdown. LOWER FAT METHOD Compared to deep-frying, the benefits of air-frying are undeniable. ‘Combining a powerful fan with high heat,…

The best hair masks will really supercharge your haircare regime, giving you the kind of Middleton-esque bounce and gloss we all covet. When hair becomes dehydrated, the cuticle lies open, appearing uneven and rough, so you need to wrap hair in moisture and smooth the cuticle in order to reinstate the silky swish of healthy hair. Addicted to your hair straighteners? TRY… Chris Appleton + Color Wow Money Masque, £38.50, lookfantastic.com This buttery, gel masque is going to be the miracle your hair’s been crying out for. It’s designed to be applied from root to tip. Leave it on for just a few minutes or up to half an hour for a deep treatment, then rinse off thoroughly – this is the key to a weightless, bouncy finish. Blue sea…

While yoga’s reputation as a relaxation tool is well known, we hear less about its effectiveness as a weight-loss strategy. After all, surely you need to do more than stretch to shed fat, right? Well, not necessarily. Research has shown that people who regularly practise yoga are slimmer and healthier than those who don’t, with a lower body mass index (BMI) and lower body fat levels – and one study* even found that yoga can reduce weight-related cardiovascular risk factors, such as obesity, high cholesterol and hypertension. All forms of yoga will boost strength, flexibility and have a toning effect, but certain sequences are vigorous, rivalling other forms of aerobic exercise in the calorie-burning stakes. Ready to sweat? Give these postures a try to improve your body shape – and…

We all know fitness is a crucial part of our lives. But while the booming wellness industry might be offering us every opportunity, it’s not so beneficial to the planet. The guilt is real: 65% of people are worried about climate change and 25% are very worried*. But have you considered the carbon footprint of your cardio sessions or fitness classes? Here’s how to get the most out of every sweat session without it costing the earth – literally! DITCH FAST FASHION There’s nothing like a brand-new pair of yoga or running pants to top up your motivational tank, but £140 million worth of ‘used but still wearable’ clothing goes to landfill each year in the UK. Don’t be part of that statistic – next time you invest in new…

Think the air inside your house is cleaner than the air outside? Worryingly, you’re wrong. In 2019, air quality tests* in residences across the UK found that the air inside had 3½ times worse pollution levels than outdoors – in fact, according to the Royal College of Physicians, indoor air pollutants cause thousands of deaths every year. ‘There’s so much focus on outdoor pollution and vehicle emissions that we barely give a thought to the air quality in our homes,’ says biochemist Dr Chris Etheridge. ‘And there’s also the temptation to assume that there’s nothing we can do, but simple measures can make a difference.’ Here’s what to look out for and some protective measures you can take. WHAT’S THE DANGER? Never heard of indoor pollution? You’re not alone. A…

Ever wonder why your tummy growls noisily – usually at a time when you don't want it to! Or maybe your toilet habits are causing concern. With so many different answers on the internet, it can be tricky to understand what’s really going on and, more importantly, when you should be concerned. Overwhelmed? You’re not alone – in fact, 7% of the searches made on Google are health related and 80% of those come from people aged 50 to 64*. But, fear not, we’ve asked our experts for the lowdown on your burning health questions, so you don’t have to… Are fanny farts normal? Absolutely! They’re caused by air being pushed into the vagina – either during sex or other activities, such as exercise. ‘Arousal can lead to temporary relaxation…

Built-in laptop sleeve and bottle holder Available up to a J cup Made from 20 recycled plastic bottles…

LOVED ONES The hardest goodbyes are arguably to those who are dying or have died. ‘People often resist saying goodbye, they feel these words are the world telling them to “let go”, to “move on”, but it’s far from that,’ says grief expert Zoë Clark-Coates, author of Beyond Goodbye**. ‘Saying goodbye is saying, “I’m sorry you had to leave, but now I’ll live my life for us both.”’ There’s a misconception that grief gets smaller over time, but this is wrong, adds Zoë. ‘When we allow ourselves to feel grief and don’t fight pain, our grief muscles get stronger and we learn to carry loss.’ Sit with it, allow healing tears to fall, fight the urge to conform to societal pressure, she says. ‘Grief is not a quick process, but…

CHOOSE YOUR 6-WEEK PLAN If you’ve ever seen walkers gliding along the trails with poles in their hands, you’ll have an idea what Nordic walking is all about. The sport, made popular in the 1990s by the Finnish cross-country skiing team, has been growing in popularity, thanks to its burgeoning beginner clubs. And once you read how much your health could benefit, you’ll understand why… THE PERKS OF POLES Nordic walking provides a host of benefits, from increased cardiovascular health to weight loss – and it’s better for your knees than standard walking or running! ✢ INCREASE YOUR FITNESS ‘The poles provide propulsion and support, enabling people to walk further and faster,’ says Gill Stewart from Nordic Walking UK. ‘The secret to this lies in its RPE (rate of perceived…

‘I finally started to like what I saw in the mirror and felt a shift in my mental state’ ‘MY BIKE HELPED ME RECOVER FROM BURNOUT’ Sinéad Kennedy, 50, from Dublin, cycled her way to better mental health. ‘In 2005, when I was 32 years old, my life was a mess. I felt immense pressure to settle down, get married, buy a house and have children. I was completely overwhelmed. Not only was I drinking heavily and partying too much, but I was in a very dark place physically, mentally and emotionally. As a result, I ended up in a psychiatric hospital. I had reached rock bottom; but it was there I realised, it was up to me to take responsibility for my life, make positive changes and start afresh.…

Expecting sniffles and coughs in the coming months? It’s a common belief we get sick when the seasons change, but while colder weather and mingling indoors can make us vulnerable to bugs, being ill isn’t inevitable. How well you fight off the nasties comes down to the strength of your immune system. ‘This mighty system protects our health by resisting uninvited infections, plus maintaining order and balance in our bodies,’ explains immunologist Dr Jenna Macciochi, author of Immunity: The Science of Staying Well (£14.99, HarperCollins). And although we rely on vaccines to defend against the deadliest viruses, or reach for antibiotics to clear up a bacterial infection, Dr Macciochi believes ‘there are no medications that can protect us in our infectious world quite like our immunity’. So if you’re keen…

Acid reflux getting the better of you? It’s an extremely common complaint. In fact, 25% of us regularly suffer from heartburn*. ‘It happens when the muscle at the entrance to the stomach relaxes, causing stomach acid to move upwards in the wrong direction, burning the oesophagus,’ says GP Dr Stuart Sanders. The good news is there are ways to relieve the nasty burning sensation and belching caused by heartburn. Try these easy treatment tips. If you… SUFFER AFTER EATING Foods that are high in fat, such as fried or greasy food, or sugar, coffee and alcoholic drinks, are common causes of heartburn and stimulate excess acid production, says Dr Sanders. FIX IT: Slow down meal times, says nutritionist Lily Soutter. ‘Eating quickly is not good for your digestion, making heartburn…

No one can be fully prepared for becoming a carer. It often happens suddenly – whether a cancer diagnosis, dementia or a disability. It can be incredibly hard as you deal with the emotions involved with looking after someone you love. This is an issue that affects one in five of us*, with the demands of round-the-clock care often leaving carers unable to work themselves. ‘If you’re looking after someone who needs lots of support, whether that’s personal care, food or cleaning their house, that’s going to impact your ability to stay in work, which comes with massive implications for your personal finances,’ says Christine Casely from charity Carers UK. The cost-of-living crisis is adding even more pressure. One in six carers is in debt, according to research by the…

Even if you’ve never chanted a mantra, and the closest you’ve come to manifesting is dreaming of winning the lottery, you may have heard other people’s claims about positive psychology. By knowing what they want, and believing they will get it – hey presto! – their dreams have magically come true. But is there really anything more to their action boards and abundant thinking than hoping for the best and seeing the world through rose-tinted spectacles? According to experts, the answer is a resounding ‘yes’. ‘It’s all down to the brain’s neuroplasticity,’ says neuroscientist Tara Swart Bieber, one of four women who has shared their personal experiences with us. ‘When we actively direct our thoughts to what we want, we form new neural pathways that can be seen on brain…

Daydreaming of finally starting your passion project? Ready for a new beginning? Early retirement might sound like taking it easy to some but, in fact, it’s the perfect time to chase after those desires you may have put on hold for your career, children or caring responsibilities. But, as with anything worth pursuing, there are practicalities. Here’s everything you need to know. MONEY MATTERS The obvious start is to work out what you’ll need financially. If you find the prospect of sorting your finances to be daunting, you can see an independent financial adviser (IFA). ‘They should give you impartial and bespoke advice around issues such as tax efficiencies; your long-term goals and how you will achieve them; and the best investment strategy within your comfortable level of risk,’ says…

If you’re looking for a luxury break that whisks you around a roll call of sun-drenched coastal hotspots, with meals, drinks and entertainment on tap, then there’s a cabin somewhere with your name on it. The MSC Seaview, for example, sets sail from the Italian port of Genoa, the cruise loops around the Med, weighing anchor at the region’s most enticing cities – La Spezia, Rome, La Palma, Barcelona and Cannes. Carrying up to 4,000 passengers, all 19 decks buzz with excitement and there’s as much fun to be had on board as onshore. ALL DECKED OUT A big ship can be overwhelming but the Seaview’s broad decks are made for easy pleasures: lazing on a sunlounger, sipping morning coffee at an alfresco cafe, or strolling at sunset to admire…