Innholdsfortegnelse for December 2023 i Woman&Home Feel Good You

There’s plenty to Feel Good about at this time of year. Crisp, cold mornings, cosy nights in, comfort food and gentle exercise to warm the body and soul – it’s what we love about winter. And in this issue, we want you to love it too. We’ve started our Christmas countdown early. So, whether you’re looking for brilliant fashion and beauty gifts (p6), seeking strategies to make this year’s celebrations stress-free (p16) or dreading missing someone you’ve lost (p28), you’ll find all the advice you need. We’ve also a first-aid kit to keep sniffles at bay (p104), plus plan-ahead solutions to ensure you breeze through the party season healthily (p98). On p112, we meet Mia, Christianne, Paris and Lynda, who have all found positives while going through the menopause. As…

It can be very easy to give into all of those tempting festive foods but this could affect both your gut and your wellbeing. Try stress guru Neil Shah’s mind-soothing menu… ✢ Have porridge for breakfast, as it will give you sustained energy until lunchtime. ✢ Snack on sunflower seeds – they’re high in magnesium to help lower levels of the stress hormone cortisol. ✢ Swap your 4pm cuppa for a green tea, which reduces tension-making beta waves, and has lower levels of caffeine, so won’t leave you jittery. ✢ For dinner, go for beef or white fish, with green veg – these are all high in the B vitamins needed to make the feel-good chemical serotonin in the body.…

Along with loneliness and upset, there are other perhaps unexpected reactions that you may experience more obvious emotions, such as: SHOCK Even if the death of the person was expected, when someone who was a big part of your life dies, it can still be very shocking. OVERWHELMED You may react straight away and not be able to stop crying, and then worry that your grief feels so devastating that you don’t know how you’ll live with it. RELIEF This may happen if the person has been battling with a long illness, suffering with pain or when you have been the main carer. Relief can trigger guilt, but it’s a normal reaction to experience. ANGER This is another normal reaction, particularly if the person was taken too soon, or you…

EAT, DRINK AND BE HEALTHY I’m going to watch what I eat this party season – said nobody ever! And really, who wants to be saintly when everyone else is tucking into the Baileys and Quality Street? But if you’ve spent the past year fuelling your body with healthier options – and loving the results – is it possible to celebrate the festivities without feeling like a Christmas pud? The good news is yes, and on p48, we show you how! Did you know, for example, that a margarita contains three times fewer calories than a pina colada? Now, where did we hide the tequila?…

Roast butternut squash Squash is a great source of soluble and insoluble fibre, plus it’s easy to digest, so it’s a real stomach-soother too. Serves 4 • Prep 15 mins • Cook 55 mins 1 red pepper, deseeded and chopped1 courgette, chopped3tbsp olive oil1 butternut squash, halved and deseeded1-2tbsp fresh thyme, chopped75g soft cheese with herbs and garlicSprigs of thyme, to garnish 1 Heat the oven 180C Fan/Gas 6. Toss the red pepper and courgette in 2 tbsp olive oil. Add to a large baking tray. 2 Use a sharp knife to score a crisscross on the cut surface of the butternut squash halves, then put on the baking tray, cut-side up, with the other veg. Brush the remaining olive oil over the squash. 3 Roast for 30 mins, or…

PREP LIKE A PRO You don’t want to spend ages on your make-up only for it to melt off as soon as you arrive at the party. The key to a long-lasting look is a bit like home decorating! Put in the prep and the results will look amazing – and last! ‘Your skin is like a canvas and needs to be in the best possible condition before you start layering it with make-up,’ says make-up artist Ruby Hammer. Transform dull, lacklustre skin with Sisley Exfoliating Enzyme Mask, £90, sisley-paris.com. If it seems pricey, think of the uses you’ll get from it compared with one pre-party salon facial. Plus it takes your complexion from drab to fab in just 60 seconds! Mix a little of the powder with water in…

So you’ve decided to wear red lipstick to your festive party? Great! It’ll add instant glamour to any outfit and can be the ultimate confidence booster, once you get used to seeing yourself with a bolt of red across your mouth! However, if you’re not sure what product to choose that will suit you, then you’re in luck. The woman&home beauty team have all shared their favourite red lipsticks to help you invest in the right one that you’ll actually wear, more than once. Dream cream If your lips get a bit flaky in winter, like mine do, I’d recommend L’Oréal Paris Color Riche Satin Lipstick in Maison Marais, £8.99, Boots. This bold shade has a creamy consistency that feels mega comfortable to wear and has a very slight sheen,…

CELEBRATE GOOD TIMES This year, don’t let the sniffles spoil your party. Turn to p104 to find the latest cold busters on hand to keep you fighting fit throughout the festive season. And, once you’re having fun, stay well with our guide to partying without the pain (p98), so that you’ll still be feeling good for the new year. Contemplating your resolutions for 2024? We bet they won’t include urine drinking or vaginal sunning – turn the page to discover other wacky celeb treatments (and how to get the benefits when you have more sense than money).…

✢ 1 ANSWER: B Head outside and stretch your legs – it’s the easiest way to avoid feeling overwhelmed and having cabin fever when cooped up indoors. ‘Try to spend at least half an hour outdoors every day over the Christmas period,’ says psychologist Meg Arroll. ✢ 2 ANSWER: A Vitamin D is crucial, as it helps to regulate how we respond to infection and bugs. ‘Most of your body’s vitamin D comes from getting enough sunlight on your skin, which is more difficult during the dark winter months,’ says dietitian Lola Biggs. ‘You can also get it from sardines, salmon and mackerel, egg yolks and fortified milk and cereal. However, you may want to top up your levels with a daily supplement.’ Try Together Health Vitamin D3 (£6.99 for…

The cold and flu season might be upon us, but don’t let the sniffles take the joy out of your festivities. Feel overwhelmed knowing what to stock your medicine cabinet with? You’re not alone. But fear not – we’ve rounded up the most effective bug-busting buys to help you build your natural defences this winter. NEOM PILLOW MIST, £22 for 30ml, John Lewis & Partners Ramp up your relaxation to supercharge your sleep and reap the rewards to your immune system with this scented pillow mist, featuring pure essential oils of soothing lavender, jasmine, chamomile and patchouli. BIOTIFUL KEFIR ORIGINAL, £3.50 for 1ltr, Sainsbury’s This fermented milk drink includes millions of live cultures for a healthy gut. It’s also high in protein and calcium, as well as vitamin B12, which…

Noticed that your extremities feel a bit numb at this time of year? A healthy circulatory system is crucial for good wellbeing. From your heart health and energy levels to how your body heals itself, your circulation plays a big part. When the temperature drops, your blood thickens and blood vessels in the body contract, restricting blood flow to your extremities and causing your heart to pump harder. Your blood pressure then rises as your body tries to stay warm. ‘Heart attacks and angina are both more common in cold weather,’ says consultant cardiologist Dr Boon Lim*. Poor circulation can lead to a host of other health problems too, as well as cold or painful fingers and toes, including blood clots, a lack of energy, slower-healing skin, infected skin ulcers…

Mostly As PRODUCTIVELY INDEPENDENT You’re relatively independent and see free time as an opportunity to be productive. You use spare time or space to sort out your life admin or life goals, which is great, but make sure you also take time out to simply recharge and clear the mind of life’s stresses. Mostly Bs WILDLY INDEPENDENT You relish independence when it’s a chance to let your hair down. But this doesn’t always have to mean running wild and free like you used to. Take the time to catch up with friends properly – not just over drinks – and ensure you set aside some free time to nurture yourself and enjoy some invaluable ‘me time’. Mostly Cs NOT INDEPENDENT You need the company of other people to validate yourself.…

Party-ready hair Menopause wreaking havoc on your locks? Try Viviscal Hair Growth Tablets (£56.99 for 60 tablets, viviscal.co.uk) – made with a combination of hair-boosting ingredients, such as biotin and zinc, to promote healthy tresses from within. SOOTHE SKIN Chilly weather causing eczema to flare up? Massage Lotil Moisturising Cream (£7 for 114ml, Boots) into the affected areas until fully absorbed to help hydrate skin and promote healing. Beat the bloat with Christmas gatherings That ‘treat yourself’ mentality over the holidays is a recipe for an upset gut, but the good news is a busy calendar can help*. Scientists measured monkeys’ social connectedness and then collected and analysed the DNA of their stools. Findings showed that those who socialised more, had higher levels of ‘good’ gut bacteria. This is important…

The first Christmas I spent with my husband’s parents (when we’d only been dating a few months), I unwrapped a pair of expensive Ray-Ban sunglasses from them as they sat and watched, along with his sister and her boyfriend. I almost burst into tears of gratitude, never having been gifted anything so swanky, especially by people who barely knew me. As I jumped up to thank them for such a generous gift, they said that maybe I should open the packaging, as the present ‘might not be quite what it seems’. All eyes still on me, I did just that, revealing a bag-for-life shopping tote, the sunglasses box just a vessel for neat wrapping. We all laughed as I held up the tote bag and exclaimed, ‘Oh, this is even…

Incorporating these instant soothers into your festivities will help you to keep calm in the chaos… ✢ TURN UP THE TUNES American scientists have discovered that listening to music you love is key – it replaces blood vessels and boosts blood flow, helping you unwind – whether it’s Mariah or Meat Loaf. ✢ GET MOVING Just one minute of intense exercise can help blitz stress and boost energy, research has found. Grab a skipping rope and spend a minute skipping as fast as you can, then go back to your festive chores. ✢ TAKE NOTE Scribbling down five things you’re grateful for can help you feel happier and sleep better, according to a US study. Do it when you feel overwhelmed to quickly shift your mindset and reset your current…

Women in Japan are among the healthiest in the world and can expect to live longer, according to global studies on longevity. So what’s their secret? ‘It’s a combination of diet, a sense of community and living in rhythm with the seasons,’ says Japanologist Beth Kempton, author of Wabi Sabi (£12.99, Piatkus). In Japan, there’s also a strong focus on mindfulness and meditative rituals that support spiritual and mental wellbeing. Want to get the benefits? ‘Being inspired by Japanese culture and lifestyle means paying attention to details in the world around us, being quiet at times and embracing simplicity,’ says Beth. Here’s what you can try… Don’t eat to excess A traditional Japanese diet is packed with fish, rice, vegetables and soy, and low in sugar and dairy. Plus, fermented foods such…

✢ CRUSE BEREAVEMENT SUPPORT cruse.org.uk, freephone: 0808 808 1677 Offers face-to-face (when appropriate and possible), telephone, email and website support to those struggling with grief. Services are provided by trained volunteers and are free to access. ✢ HOPE AGAIN hopeagain.org.uk A website specifically for bereaved children and young people. ✢ MACMILLAN CANCER SUPPORT macmillan.org.uk, freephone: 0808 808 0000 Provides physical, financial and emotional support for those people living with cancer. ✢ SUE RYDER sueryder.org Palliative, neurological and bereavement support for all ages. ✢ BRITISH ASSOCIATION FOR COUNSELLING AND PSYCHOTHERAPY bacp.co.uk Help with making informed choices about counselling services.…

✢ CHECK LABELS Shop-bought products can contain lots of hidden carbs and sugars, and take you out of ketosis. Don’t get caught out, by making sure you’re reading the packaging before buying. ✢ PLAN AHEAD It can be easy to ‘fall off the wagon’ when leaving the house, so make sure you’re prepared. Carry snacks for when you’re on the go and if you’re heading to a restaurant, check the menus ahead of time so you know what you can order. ✢ CHOOSE THE RIGHT TIME This is a big lifestyle change, so make sure you carve out time to adjust. It’s probably best to avoid starting the diet on your busiest week, as not only will you have little time to prepare your meals, but you may need to…

We all want to enjoy the holiday season without piling on the pounds, but when you factor in buffet spreads, the ‘big day’ feast and calorific sweet treats and tipples, weight gain can seem inevitable. After all, who can honestly say they have the willpower to stick to a diet over Christmas? ‘You overindulge during the holiday period when you “allow” yourself the foods and sweets that you wouldn’t usually eat – you want to make the most of it,’ says Signe Svanfeldt, lead nutritionist at the healthy eating app Lifesum. The best way to prevent a blowout? ‘Avoid forbidding yourself from treat foods and simply look for alternatives that are lower in calories, sugar and fat. It’s all about balance.’ Here are the smart switches that will help you…

You don’t need to spend hours in the salon to give your hair a new look for party time. A few simple tweaks, maybe some accessories and some hard-working products, can take your everyday style to a whole new level of glamour. CURLY AND CURLIER If you have curly hair, you’ll know that the unpredictability of those coils and waves is all part of their appeal. But sometimes they do need a little pre-party taming. Function of Beauty Curl Definition Booster Shots, £4 for two, cultbeauty.co.uk, are designed to be mixed with shampoos or conditioners from the same range to smooth and sculpt your spirals. Taking time to re-shape your curls when they’re still wet will help them to set beautifully. ‘Coils and curls look great worn up or down’…

You’ve been planning your ‘look’ for a special event for weeks. You’ve got the hair, the make-up and the outfit all planned, only for a beauty bloomer to scupper your plans at the 11th hour. Well fear not, we’re here with all the beauty advice you need to feel gorgeous and glamorous at your do, no dramas needed. THE PROBLEM SPIDER LASHES THE SOLUTION: applied too many layers of mascara? This can cause lashes to clump together, looking sticky and heavy. Take a cotton pad and soak it in PS… Micellar Cleansing Water, £1, Primark, then hold it against your lashes for a few seconds to remove the excess. Don’t wipe, as this could smear the rest of your make-up. THE PROBLEM PASTY PINS THE SOLUTION: no time to tan? Future Bronze…

✢ SKIPPING Not just for the playground, a skipping session works the whole body. You’ll get fitter, sculpt your shoulders, arms and legs and boost bone health, too. Turning the rope from the wrist, not the elbow, will give you more control. Plus, try to land lightly on your toes (instead of putting your heels down). You’ll skip faster, and burn more calories in the process. ✢ WEIGHTS Opt for a 26lb, 35lb or 40lb kettlebell for a fun, full-body conditioning workout that improves strength without turning you into Arnie! Look on YouTube for free sessions. ✢ SQUASH Make a weekly court booking, beat your opponent and improve hand-eye coordination at the same time. Win, win.…

Burning the candle at both ends means ailments can often strike at this time of year. However, whether you’re prone to aching feet, ringing ears or a tension headache from all the festive fun, you can stop niggles in their tracks with our expert-approved guide. Try these simple ways to soothe, cure and prevent the most common complaints of the holiday season. Protect your ears Avoid getting stuck by the speaker at a loud party. ‘Any sound level over 85 decibels can harm hearing, especially if exposed to it for long periods,’ says audiologist Katie Ogden. What’s more, 85dB isn’t even that loud – it’s about the level of a noisy restaurant. Wearing earplugs can help prevent damage to your ears, as can giving yourself plenty of quiet time for…

92% of us turn to the web for advice before consulting a doctor each year**. We’ve all done it. Worried about a lingering cough or a new rash, we hastily type our symptoms into Google. In fact, most of us will read health advice on the web before deciding to see a doctor – unsurprising, given that the average waiting time for a GP appointment is 10 days*. ‘Every second patient will say to me they’ve looked at their symptoms on Google,’ says clinical GP Dr Hana Patel. ‘Often, when people have symptoms that they’re worried about, it’s natural for them to want an answer straight away.’ Some websites even offer a symptom checker, then tell you what could be causing them. But how reliable are they and could they be…

You may have heard about a weekly injection that can make you look trimmer in no time. Recently approved by the NHS, semaglutide injections are the prescription weight-loss drug behind the headlines. Sharon Osbourne and Boris Johnson have tried it, although with mixed success. While the former Prime Minister lost 4-5lb per week, he stopped taking the drug after claiming it made him ill. Likewise, Sharon lost 30lb, but was crippled by nausea. Vomiting and diarrhoea are among other reported side effects. Yet nothing seems to stem the insatiable hunger for this ‘miracle’ drug, branded as Ozempic or Wegovy. ‘Demand for these treatments has increased to the point that suppliers are struggling,’ says superintendent pharmacist Jana Abelovska from Click Pharmacy. Considering it? Here’s what you need to know before you…

✢ WRITE DOWN THE PLAN Hosting? Email or text a plan – so it’s there in black and white – to minimise festive stress and reduce unwanted communication. ‘That way people know what’s happening and what’s expected – for example, do they need to bring food? Who’s doing what or providing what?’ says Dee Holmes, clinical services manager at Relate (relate.org.uk). Allow for flexibility, though, as guests may need to feed children, take medication, or rest at certain times. The same applies to gift-giving – a competitive sport for some people. ‘A major source of conflict around Christmas is spending on presents,’ says psychotherapist Mark Vahrmeyer, from Brighton and Hove Psychotherapy. ‘Far better to anticipate this and attempt to reach consensus on a budget, or state your budget in advance,…

1 IT’S LIKE HITTING THE GYM ‘Thirty minutes of sexual activity could burn more calories than walking on a treadmill or 40 minutes of yoga,’ says GP Dr Louise Newson, founder of Newson Health Menopause and Wellbeing Centre. 2 PROTECT YOUR BONES Menopausal women who had an orgasm every week had oestrogen levels twice as high as those who didn’t, found researchers in the United States. Oestrogen helps to protect your bones, and a lack of it can lead to osteoporosis. 3 GREAT FOR HEART HEALTH Research in Israel found that women who had two orgasms per week were 30% less likely to have heart disease, due to the endorphins released, which neutralise stress hormones. 4 RELIEVE PAIN ‘During arousal, endorphins are released, which can soothe nerve impulses to the…

This refreshing blend of mango and pineapple is infused with the recommended daily allowance of 10ug of vitamin D3. A convenient way to get your vitamin D fix on the go. Just one spray a day onto your tongue or the inside of your mouth will give you your daily requirement. Don’t like swallowing tablets? These orange-flavoured chews are a great way to make taking supplements easy and enjoyable for all ages.…

‘I lost someone close to me to suicide, and wanted to do something to help other people who were struggling. In looking into how to help, I found that listening and being understood can be powerful when someone is in distress, and it’s something any of us can do. Being heard and feeling understood are fundamental human needs – we all need someone there for us sometimes, and to feel connected to another person. It’s a real privilege when people call Samaritans and put their trust in you – a stranger – to listen. Listening to people close to us is important, too. It’s easy to assume we know what it’s like for someone – maybe because we’ve been through something similar – but without putting those assumptions aside and…

Enjoy three of Molton Brown’s bestselling bath and shower gels worth £30 for only £18.99 – saving just over 35% with free p&p, plus a Molton Brown branded organza bag. This fabulous trio of 100ml bath and shower gels retails at £30 and includes fragrances Relaxing Ylang-Ylang, Heavenly Gingerlily and Fiery Pink Pepper, making them the perfect gift this Christmas. Give together for one amazing beauty treat or separately to thrill more friends – the choice is yours! This offer includes: ✢ Relaxing Ylang-Ylang Bath & Shower Gel – RRP £10 ✢ Heavenly Gingerlily Bath & Shower Gel – RRP £10 ✢ Fiery Pink Pepper Bath & Shower Gel – RRP £10 ✢ FREE Molton Brown branded gift pouch TO REDEEM: 1. Visit toyl.co.uk/FGY. 2. Enter the number of sets you…

Turkey meatballs in a fragrant broth Lean turkey or chicken mince help control blood sugar levels as well as aiding weight loss. Serves 4 • Prep 20 mins • Cook 20 mins 500g turkey mince4 spring onions, finely chopped1 bunch coriander, chopped6cm piece fresh root ginger, grated1 large red chilli, finely chopped1 free-range medium egg, beaten1ltr strong chicken stock2 lemongrass stalks, outer layer removed and finely chopped4 lime leaves2tbsp soy sauceOil, for frying200g medium egg noodles 1 Mix the mince, onions, half the coriander, ginger and chilli, and egg, then season. Form into 12 golf ball-sized meatballs. Chill in the fridge. 2 In a large pan, bring the stock to the boil. Add the remaining ginger and chilli, lemongrass, lime leaves and soy. Turn down to a simmer. 3 Heat…

Do you start your day with toast? Or opt for a coffee to get you going? It might be quick and convenient, but you could be missing out on brain-boosting benefits. By switching up your breakfast, you could fix your focus, improve your memory and even fight off the effects of ageing. Here’s how… COGNITIVE CALCIUM Yogurt is a source of iodine, which supports cognitive function. Calcium has been found to help break down body fat, and this has been linked to positive brain health. ✢ TRY Opting for Skyr yogurt for a protein boost or natural plain yogurt for its low-fat content. SUPER SEEDS Chia seeds and flaxseed are often an important source of brain-healthy fats for people who don’t get enough from oil-rich fish, such as vegetarians and…

✢ GRAZE ON THE GOOD STUFF Pastries, canapés and sausage rolls soon add up. ‘Look for the healthiest nibbles on the buffet table, such as veggies and dips,’ says Signe. ✢ USE A SMALLER PLATE ‘It can be easy to overfill a large plate, and then we eat more than we need,’ says Signe. Use a side plate, and only go for seconds if you’re still hungry after the first. ✢ DRINK PLENTY OF WATER ‘Stay hydrated to avoid mixing up the feeling of thirst with hunger,’ says Signe. Drinking alcohol also encourages less nutritious choices, so don’t get too tipsy. ✢ SAVOUR YOUR FOOD Eat slowly and chew each mouthful properly and mindfully. ✢ STICK TO MEAL TIMES ‘Eating regular and balanced meals can help avoid overeating due to…

CLEAN SWEEP Forget the old myth that dirty hair holds a style better – who wants to go out with greasy roots? Wash your hair – you’ll feel so much better! DAMAGE CONTROL You’ll probably style your hair more times this party season than the rest of the year so use products to keep your locks in good condition. Apply a few drops of Oribe Gold Lust Nourishing Hair Oil, £35, spacenk.com, to give amazing shine to your strands, before blasting dry. THINK TEXTURE, TEXTURE, TEXTURE It’s the only way that your party hairstyle will last the night. Whether you’re going for tousled waves or a loose-textured updo, a good spritz of dry shampoo or texture spray will give your hair grip and volume. Spritz all over, from root to…

I know what you’re thinking. At this time of year, why should you be giving any thought to health and fitness when party season is upon us? The thing is, people often think that in order for any useful effects to be felt, the effort needs to be huge. Dramatic. Time consuming. Expansive. Expensive, even. So I’ve listed seven small things in seven days that won’t take over your life, but will make you feel alive. Ready? 1 EAT SLOWLY Chewing each mouthful sensually (think Nigella), can reduce bloating and give the enzymes enough time to do their job properly. What arrives in our gut will be a lovely fine pulp with no side order of farts. It takes around 20 minutes for a signal to reach the brain that…

✢ HANGING DECORATIONS Don’t rely on standing on wobbly chairs, stools and sofas when adorning high branches of the Christmas tree – invest in a proper stepladder to avoid falls. In addition, unpack your decorations with care – broken baubles can cause a nasty cut. ✢ SWITCHING ON FAIRY LIGHTS Over 300 people a year are hurt by Christmas tree lights, according to the Royal Society for the Prevention of Accidents. Check the wiring before leaving them on and don’t overload sockets. ✢ POPPING FIZZ A cork can travel at 50mph – to open a bottle of fizz safely, grip it securely, tilt at an angle away from party-goers and twist the bottle, not the cork. ✢ BURNING FESTIVE CANDLES Never leave a flame unattended and keep them well away…

✢ NHS.UK Offers an extensive health A-Z resource with causes, symptoms, treatments and advice. ✢ NATIONAL CHARITIES Websites from established national charities – eg Cancer Research UK (cancerresearchuk.org), Diabetes UK (diabetes.org.uk), Jo’s Cervical Cancer Trust (jostrust.org.uk) – are very informative, especially on how to access help. ✢ PATIENT.INFO This online directory is often used by GPs to give patients information leaflets. It’s aimed at patients and healthcare professionals, so choose the most appropriate resources for you.…

✢ COMMON SIDE EFFECTS No drug is without side effects. ‘With semaglutide, these can include nausea, diarrhoea, vomiting, constipation, stomach pain, headache, fatigue, upset stomach, dizziness and heartburn,’ says Abbas. ✢ POSSIBLE CANCER RISK Some brands have a warning on the packaging highlighting the risk of thyroid cancer. ‘As a result, you shouldn’t use this drug if a family member has suffered from thyroid cancer,’ says Abbas. Likewise, the drug has been linked to pancreatic cancer, so a family history of this disease may make you ineligible. ✢ CASES OF SEVERE MENTAL HEALTH ISSUES OR HARM EU regulators are investigating a link between weight-loss jabs and suicidal thoughts. ‘This is extremely worrying and people should be in conversation with their GP or pharmacist regarding any symptoms involving their mental health,’…

Stress and anxiety, overwhelm. There are certainly enough challenges in our daily lives to leave us feeling off balance and reaching out for help. But formal therapy, especially in a cost-of-living crisis, is a financial stretch for many of us right now. ‘Life is about change and facing challenges that we didn't expect. Sometimes we can do it by ourselves and sometimes we need help,’ says Dr Linda Blair, a chartered psychologist with the British Psychological Society (BPS). ‘Therapists usually charge £60 to £120 a session. The more modern cognitive behavioural therapy (CBT) and its offshoots tend to require a commitment of six to 12 sessions.’ While it isn’t a replacement for therapy with a registered, experienced professional, there are countless self-help tools available to boost good mental health without…

✢ GENTLE NO Reassure the other person they’re important to you, and suggest an alternative option. Keep it positive. Say, ‘I’m busy on Thursday, but can meet up on Friday if you like?’ ✢ ASSERTIVE NO Focus on your goals. Say, ‘I appreciate you asking me, but I don’t like anything on that restaurant’s menu.’ ✢ FIRM NO Remind yourself you don’t need to be everybody’s friend. Say, ‘Thanks, but this isn’t for me.’ Quite simply: no!…

My exercise regime… I love doing pod hot yoga – it helps me to stretch my muscles. I find it depressing when I can’t get there because of my hectic schedule, so when I travel, I do an hour in the gym every day instead. I also like to walk my dog Charlie. My diet… I try to do intermittent fasting, as I don’t think you need a tremendous amount of food at my age. I avoid everything where I have to read the label to see what’s in it, because that means it’s processed. I like to have a roast with my mother and I’ll enjoy a piece of cake, but I don’t eat sweets or crisps. My beauty routine… I like Liz Earle products and I use face…