Innholdsfortegnelse for February 2024 i Woman&Home Feel Good You

✢ 6 issues a year conveniently home delivered ✢ Pay less than in the shops - only £3.84 an issue!* ✢ Health, wellbeing, beauty, diet and mindfulness tips to help you feel and look your best SUBSCRIBE TODAY womanandhome.com/C74W CALL 0330 333 1113 and quote code C74W TERMS AND CONDITIONS: Offer closes 31 October 2024. Offer open to new subscriber a only. Direct Debit offer is availabte to UK: subscribers only. *£22.99 payable by annual Direct Debit. Please allow up to eight weeks for-delivery of your (first subscription issue (up to ten weeks overseas). The full subscription rate is for 12 months {6 issue} and include-postage and packaging. If the magazine ordered changes frequency per annum, we will honour the number of issue paid for, not the term of the…

3AM THOUGHTS by Nicola Bulman, £9.99, Penguin Racing worries keep you up? With thoughtful questions and mindful practices, this diary will help you drift back off to sleep. THE 5-MINUTE GRATITUDE JOURNAL by Sophia Godkin, £9, Rockridge Press Learn to see the good in each day and feel more positive with insightful prompts that you can complete on the go. THE WELLBEING JOURNAL by Mind, £9.99, Michael O’Mara Developed in partnership with mental health charity Mind, this book includes colouring, drawing and plenty of space for you to jot down your thoughts.…

✢ CARB MANAGER Much more than a diet tracker, this database of more than 1,000 recipes will keep a low-carb or keto diet fun and varied. ✢ NHS ACTIVE 10 This app encourages users to do at least 10 minutes of brisk walking every day. By tracking your steps, the aim is to boost your activity so you can work towards being fitter and leaner. ✢ WATERLOGGED Our bodies often confuse dehydration with hunger, so try drinking a glass of water and wait for 20 minutes to see if that curbs your craving. This app helps you log your water intake and sends reminders when you need to start sipping. ✢ QUITZILLA Struggle with bad habits? Whether you’re trying to ditch drinking or takeaways to improve your health and save…

Broccoli and three grain ricotta risotto Cheeses such as ricotta are especially high in vitamin D, as well as calcium and other vitamins and minerals. Serves 2 • Prep 5 mins • Cook 25 mins ✢ 1tbsp olive oil✢ 1 onion, chopped✢ 2 garlic cloves, crushed✢ 150g three-grain risotto (we used Riso Gallo)✢ 450ml hot vegetable stock✢ 100g ricotta✢ 150g broccoli✢ 125g frozen peas✢ 2tbsp pesto✢ Bunch of basil leaves, to serve 1 Heat the olive oil in a large pan and fry the onion for a few mins. 2 Add the garlic and grains and cook for 1 more min. Pour in half the stock and simmer for 10 mins, stirring regularly. 3 Add the rest of the stock, ricotta, broccoli, peas and pesto. Simmer for 10 more mins,…

THE PROBLEM Overworked hair THE SOLUTION: Restore and repair frazzled locks. Our hair has three types of bonds, all of which can be broken by different levels of damage. If over-washing and over-styling has taken its toll on yours, restore those strands with the help of Umberto Giannini Curl Oil Bond Repair, £8.95, boots.com. A good cut is also the easiest way to give tired hair a refresh. THE PROBLEM Thinning hair THE SOLUTION: Treat your scalp. Hair can start to thin for a number of reasons, including hormones and stress. The Inkey List Caffeine Stimulating Scalp Treatment, £14.99, boots.com, gets your scalp into the best condition for growth and uses an ingredient called Redensyl to stimulate hair follicles. Meanwhile, follow actor Rose Byrne and ask your hairdresser to blend some lighter…

START OFF SLOW Apply your retinoid a maximum of one to two times per week, then gradually increase by one night per week as your skin adapts. Regular use over three months is the time frame that I recommend in order to assess how your skin is responding to a formula. APPLY AT NIGHT Retinoids make skin photosensitive and prone to sunburn, so they should only be used at night and followed up with high-factor sunscreen in the morning. AVOID THE SIDE EFFECTS Retinoids can cause skin to become red, dry and irritated. Buffer this with moisturiser application 30 minutes before and after using a retinoid. CONSULT THE EXPERTS Are you seeking quicker results? If so, dermatologists can prescribe stronger doses of retinoid. These creams can set you back around…

Whether it’s a sore spine or tension in your shoulders, managing back pain can be frustrating at best and debilitating at worst. Relying on popping pills? Not only does this avoid tackling the root cause, but repeated long-term use of painkillers can be bad for your overall health. Luckily, there are plenty of ways to help you feel more like yourself again… 1 Get into position Strengthening the muscles that support your back – your core – can beat and prevent back pain. Exercises like the bridge and the plank are great. Find out more at mindyourbackuk.com. 2 Drink a glass of milk Calcium-rich dairy foods help to build strong bones, reducing the risk of osteoporosis, one of the main causes of back pain in older women. Vitamin D is…

 ‘While the intensity of emotions can fade over time, the memory of friendship betrayal may linger,’ says Denise. Had your fair share of hurt in the past? Elle believes it could show in the following ways: 1 Anxiety and depression ‘Betrayal can cause significant emotional distress, leading to sadness, hopelessness and low self-esteem.’ 2 Physical symptoms ‘It can also manifest in headaches, gastrointestinal problems and fatigue.’ 3 Trust issues ‘You may develop a general sense of suspicion and paranoia.’ 4 Post-traumatic stress disorder (PTSD)  ‘Friend trauma can lead to PTSD, a type of anxiety disorder that is characterised by intrusive thoughts, flashbacks, and intense emotional and physical reactions to reminders of the traumatic event.’ 5 Difficulty forming new friendships ‘Someone who has experienced betrayal may struggle with new friendships or maintaining existing ones.’…

Feeling good is about more than aesthetics. We’re at our best when there’s less stress, when we’ve slept well, when our bodies are energised and we’re fuelled with all the good stuff that nature provides. And if we can move a little, help out others when we can and embark on some meaningful adventures, we feel flipping amazing! Our experts at woman&home have created a new year template for you to think about. There’s no pressure, but, if 2024 is the year you want to make a few changes, we have strategies to deal with anxiety and sleeplessness, as well as gentle plans to help you find a fitness habit. Of course, with an inside-first approach, we also reap benefits on the outside, and our beauty and fashion eds are…

1 REVIEW YOUR OUTLOOK While an introvert or an extrovert can be optimistic or pessimistic depending on the circumstances, specific traits and habits are associated with greater resilience, explains Haulwen. ‘Optimism, for instance, is a quality that allows individuals to view challenges as opportunities for growth, ultimately helping them overcome energy-draining situations by fostering a positive outlook.’ To cultivate a positive mindset, Haulwen recommends ‘focusing on solutions rather than dwelling on problems. This can prevent unnecessary energy drains that may result from excessive worrying about things beyond our control.’ 2 SET BOUNDARIES If you’re a people-pleaser or have trouble saying ‘no’, consider how much this has a bearing on your vitality. ‘It’s OK to say no because you’ve scheduled rest into your life to suit you,’ says Haulwen. ‘It’s OK to create…

1 WORK ON YOURSELF AND YOUR ENVIRONMENT What do you need in order to start believing that you have a voice? Often it’s a change in the way we see ourselves – and the people who are ‘hearing’ us. ‘I recommend a two-fold approach – internally, fostering a more positive self-image and understanding that your voice does matter and, externally, where you can, seeking environments and people that truly appreciate your contributions,’ says health and wellness coach Phillippa Quigley. Surround yourself with people who make you feel good and want to listen to you, and try boosting your confidence and self-perception with a daily affirmation. ‘When we repeat positive affirmations to ourselves, we rebuild neural pathways, which help us to change how we see ourselves,’ adds Georgina. ‘So try something…

Lemon mushrooms This dish definitely has a bit of a stroganoff feel about it. It’s tasty and good for you too – mushrooms help to regulate the immune system and lower inflammation in the body. Serves 4 • Prep 10 mins • Cook 20 mins ✢ 3tbsp olive oil✢ 2 onions, sliced✢ 2 celery sticks, sliced✢ 3 garlic cloves, sliced✢ 2 bay leaves✢ 750g mushrooms (we used button, chestnut, oyster), sliced✢ 200g creme fraiche✢ 200ml cider✢ Zest and juice of 2 lemons✢ 25g parsley, finely chopped✢ Cooked barley, spelt or rice, to serve 1 Heat a large frying pan or wide casserole over a medium heat. Add the olive oil, followed by the onions and celery. Cook for around 10-12 mins until soft and just starting to colour. Add the…

✢ PICTURE THIS It’s an oldie but a goodie – put a photograph of yourself looking at your best on the fridge door to prevent reaching for snacks. ‘It’s an instant and powerful visual reminder of what you want to achieve,’ says psychotherapist Karen Meager. ✢ MIRROR, MIRROR It may feel strange at first, but try to watch yourself eating at least one meal a day. It will make you more aware of what you’re consuming if it’s unhealthy, so you’re less likely to overeat, says researchers from the University of Central Florida. Good lighting can also be beneficial, as the brighter the room the more you’ll see what you’re putting in your mouth. ✢ RETRAIN YOUR BRAIN Do you eat your feelings? You can re-programme your body’s response to…

Scents of adventure Mark the start of the new year with a fresh fragrance. Beauty circles are abuzz with news of Victoria Beckham’s San Ysidro Drive Eau de Parfum, £170, 50ml, victoria beckhambeauty.com. A burst of passion fruit and bracing ocean air is followed by a comforting trail of amber and vanilla. Cloak yourself in a cosy blanket of earthy oud and vanilla with Kayali Oudgasm Vanilla Oud |36, £119, 50ml, cultbeauty.co.uk. Also on our radar is UpCircle Santelle Eau de Parfum, £65, 50ml, upcirclebeauty.com. It opens with bright, sweet top notes, with a creamy, enveloping dry down that keeps things warm. Don’t be so sensitive Harsh chemicals, stress and pollution are all responsible for weakening our skin barrier, leading to a surge of sensitised complexion types. Look to ceramides…

LIPSTICK TRICK Get your lipstick to work harder by choosing a shade that makes off-white teeth look brighter. Anything bold with a cool undertone, such as a ruby red or raspberry pink, can have a lightening effect on your teeth. Pop on some Mac Lipstick in Ruby Woo, £22, maccosmetics.co.uk, and watch how the blue-toned colour counteracts any yellow tones in your teeth. They’ll look whiter with minimal effort. JUST A SIP ‘Dark-coloured liquids such as tea, coffee and red wine contain tannins that leave stains on your teeth,’ reveals Spotlight Oral Care founder and dentist Vanessa Creavan. ‘But if you can’t survive without your morning coffee, try drinking through a straw.’ Moderating the dark foods and liquids you consume may be the key to keeping your teeth looking fresh,…

MAKE THIS THE YEAR… …you discover what really makes you feel good. Our special report on your fitness options will help point you in the direction of a new hobby for 2024. It may even change your life! Plus we have a brilliant workout plan to strengthen your bones and we meet readers who love nothing more than chilling out as they exercise. But if you really want to chillax, check out our fashion ed’s pick of sportswear – as perfect for the gym as it is for a cosy night in.…

‘SKIING IS A WONDERFUL MOOD LIFTER!’ Nicola Davenport, 57, from Wimbledon, goes cross-country skiing in Norway ‘I’m amazed when people say I’m sporty. That’s not how I see myself. In fact, until I had young children, I didn’t do much sport at all – but I did love to ski. I’d grown up with friends who came from families who took them skiing every year. That wasn’t my experience. But I wanted to learn. I was 21 and on a gap year abroad from university when I finally got the chance – carefully choosing to study French at the University of Toulouse, because it had its own ski club and took its students on regular trips to the Pyrenees. I loved it so much that I’ve since been skiing every…

Sometimes you’ll have the odd accident that doesn’t warrant surgery or other treatments. Sound familiar? Here’s what you can try… ✢ PADS Brands, such as Tena or Boots, sell incontinence pads and disposable pants. ‘Make sure you have the right type and absorbency level,’ says Stephanie Taylor. ‘Buy a liner or pad made for “sensitive bladders” rather than period pads, to ensure the pad has the correct odour-beating properties.’ ✢ PEE-PROOF KNICKERS If you struggle with the cost or environmental impact of pads, invest in reusable, eco-friendly, pee-proof pants. ‘They’re designed to hold significant amounts of liquid and control odour while ensuring comfort and protection,’ says Charissa Lanham, Modibodi’s design and innovation director. They come in different absorbency levels and they’re very comfortable (from £19.50, modibodi.co.uk). ✢ PESSARIES Pessaries can…

Are you clued up on exactly what goes into your trolley? Food packaging exists to tell us how healthy – or unhealthy – our food is, displaying what’s in it and where it’s from, so we can make better choices about what we’re putting into our bodies. But is that information always honest and clear? With food experts saying we should look much closer at labels when we’re shopping, here’s what you need to know… Light doesn’t always equal healthy Products labelled ‘light’ and ‘low-cal’ aren’t necessarily better – some 10% of ‘diet’ foods contain as many or more calories than their non-diet equivalent, and 40% contain more sugar*. And be aware that ‘fat-free’ and ‘light’ foods are likely to be packed with sugar and artificial additives to make them…

Around 100 women a day in the UK are admitted to hospital with a heart attack, according to the British Heart Foundation (BHF). Could you spot the signs you’re at risk? From breathlessness to feeling sick, our experts explain the lesser-known symptoms you should take seriously, and the lifestyle changes you can make to protect your heart. Chest pain It’s one of the most common signs of a heart attack, but may be missed in women because heart disease is often seen as a ‘man’s problem’. Watch for pressure, tightening or squeezing in your chest, which occurs suddenly and doesn’t go away. The pain may spread to the arms, neck, jaw, back or stomach. British women are twice as likely to die within a month of a heart attack than…

✢ BFF?: The Truth About Female Friendship by Claire Cohen (£10.99, Transworld) An insight into the highs and lows of female bonds. ✢ Healing Is The New High by Vex King (£12.99, Hay House) The Sunday Times bestseller on developing techniques to heal emotional pain. ✢ The Betrayal Bind by Michelle Mays (£19.95, Central Recovery Press) A must-read book about healing for those who have been deceived by others.…

This is the time of year when many of us think about our next holiday. And with hopefully more time on our hands as we reach midlife, it might also be possible to head to destinations we’ve always dreamed of. But can we afford it? The good news is, it’s also the time most travel companies launch their sales, and there are some fantastic deals out there – if you know where to look. So, whether you’re travelling solo, with a partner, friends or family, here’s everything you need to make 2024 the year you really go for it… USE COMPARISON SITES Google flights – Kayak and Skyscanner will help you bag a bargain. They have handy features to indicate if you’d save any cash by flying on a different…

Wash away hot flushes Get some much-needed relief from menopausal heat waves with Dr Bronner’s Peppermint All-One Magic Soap (£9.69 for 240ml, drbronner.co.uk). The pure peppermint oil will help to refresh and cool your skin. CHEERS! Swap your usual nightcap for a refreshing can of Intune CBD (£25.95 for 12, intunedrinks.com), a drink made with pure CBD and natural ingredients to promote calm. Don’t ignore itchy skin If you’re constantly scratching irritated skin, it might be down to more than just the cold weather – it could also be a warning sign of type 2 diabetes. ‘Chronic high blood sugar levels affect blood circulation by damaging the lining of your small blood vessels, which impedes circulation, leading to dryness and itching,’ says blood testing expert Dr Avinash Hari Narayanan. If…

We’ve all felt jittery and on edge at some point in our lives. Noticed these unsettling thoughts becoming more frequent? You’re not alone – 69%* of us are feeling increasingly worried and panicky and, often, we just can’t understand why. ‘Unfortunately, feelings of dread go hand in hand with hormone changes, which means that women of a certain age often start to feel more worried and anxious as they enter midlife,’ says counselling psychologist Dr Sarah Davies**. ‘But while it can feel completely overwhelming when you’re in it, there are lots of ways to help.’ Here’s how. Monday ✢ Cut back on caffeine Caffeinated drinks (tea, coffee, cola, etc.) increase the stress hormones cortisol and adrenaline, which leave us feeling anxious. ‘This increases levels of mental and emotional stress, anxiety,…

’That’s rigors,’ observed my doctor as I sat, shaking, in her consulting room. Rigors, she explained, is an episode of shivering and feeling cold while your body temperature rises above normal. The fever then makes you overheat and you sweat profusely. My temperature, it turned out, was 38°C and, more alarmingly, my heart rate was 126bpm. It was March 2021 and I had been ill for a week, with severe diarrhoea, nausea, headache, fever, fatigue and general malaise. But it wasn’t the first time; in 2020 I’d had several similar episodes of illness. That October, I’d had a raft of blood tests, all of which were normal. Then nothing. I’d been fine until the end of March 2021. We were in lockdown again and my family cajoled me into phoning…

MAKE THIS THE YEAR . . . …of being kind to yourself and your body. Yes, you may have great intentions right now to lose a few pounds in the new year, but don’t turn resolutions into a stick to beat yourself with. Our diet plan over the page will help you trim if you want to, but allows you the comfort carbs that perhaps we all need at this time of year. Plus we have delicious recipe inspo if you’re thinking of joining the Veganuary revolution. And finally, find out why eating dessert is good for you – you can thank us later.…

lf you’re looking for a way to get your fix of nutrients in one hit, look no further. With this tasty, nourishing pot packed with vitamins and minerals, you’ll be boosting everything from your heart to your gut health. And the best part? It requires very little preparation – so there’s no excuse. DIGESTION SOOTHERS Tamari soy sauce contains no wheat and less salt than the usual version, and aids digestion. Apple cider vinegar eases bloating and indigestion. ✢ TRY 1tbsp tamari and 1tbsp apple cider vinegar. ANTI-AGEING GREENS Mangetout contain powerful anti-inflammatory properties and are high in collagen-preserving vitamin C and bone-strengthening vitamin K. Mix with spinach to maximise hearth ealthy and brain-boosting benefits. ✢ TRY 6 mangetout and 1 cup of baby spinach leaves. CHOLESTEROL-CURBING VEG Packed with…

SMOOTH SKIN Nécessaire The Body Retinol, £56, spacenk.com When it comes to boosting collagen production and enhancing cell turnover, retinol is the ingredient that always comes out on top. This silky balm contains 0.1% pure retinol to firm and smooth crinkly skin. QUENCH DRYNESS Q+A Hyaluronic Acid Post-Shower Moisturiser, £8, qandaskin.com If you experience a dry, tight feeling as you emerge from the shower, massage this hyaluronic acid moisturiser over wet skin, then pat dry. Skin feels instantly hydrated. BANISH BUMPS Body Proud Smooth Talk Exfoliating Body Serum, £12.95, iamproud.com Keratosis pilaris – where small, discoloured bumps crop up around our hair follicles – affects almost half of us. Using a blend of alpha hydroxy acids and polyhydroxy acids, this serum gently removes dead skin cells to soften and smooth.…

Retinoid is the umbrella name for a group of chemicals, all derived from vitamin A. First used in the 1980s to treat acne, skin experts noticed they had amazing skin-rejuvenating properties too. ‘Some of their benefits include smoother, plumper skin, unclogged pores and reduced pigmentation,’ says consultant dermatologist Dr Alia Ahmed. Very potent retinoids, called tretinoin, are available on prescription from a dermatologist. Tretinoin has the speediest results but can make your skin red and sore when you start using it. There are lots of less potent retinoids in over-the-counter products. They are gentler on the skin and take longer to give results, but work in a similar way. Some can irritate your complexion a little when you start using them, so if you are new to retinoids, start off…

As we reach midlife – and our oestrogen levels decline as a result of the menopause – it’s not just our ego that we need to worry about if we take a tumble. Losing our footing can result in minor fractures and broken bones but, the good news is, there are ways to keep your body stronger for longer. The jump is a simple move that can give your bones the boost they need to help to protect them against ageing or a trip to A&E. ‘High-impact activities such as jumping induce small strains in our bones, which causes bone growth, increasing bone density and making them stronger. This is so important as we age and our bones become weaker,’ says fitness coach Suzy Alvarez. ‘Jumping exercises are also a…

MAKE THIS THE YEAR… …you regain your midlife confidence. Whether it’s the constant dread of a leaky bladder or the embarrassment of forgetting names, words and places, the menopause and beyond can play havoc with our sense of esteem. In this issue, our health experts bring you new ways to tackle life’s annoyances, plus the warning signs you need to guard against heart disease and lung cancer. Meanwhile, if you’re suffering from the sniffles, we have some very timely cold cures. From start to finish of this section, you may not need to spend a penny!…

Debra, 50, from Sussex, decided to go private after having bladder weakness for over a decade… ‘I’ve had moderate urinary incontinence since giving birth. The problem started shortly after my child was born – until then, including throughout pregnancy – I was dry. Incontinence has affected my confidence, sex life and ability to exercise. Previously, I’ve tried physio, Kegels and the Perifit, but while these work for many women – and I now have a strong pelvic floor – it hasn’t resolved my issue. Macroplastique helped a little, but my default has been pessaries. A friend who suffered side effects from the mesh implant put me off surgery. So when I was offered the chance to try another new way of treating incontinence, I felt excited and hopeful. Morpheus8 V…

Often grab food ‘on the go’? You may be eating too many ultra-processed foods, which can contain a cocktail of colour enhancers, shelf-life boosters, sweeteners and artificial flavourings. And while not all additives are bad for us, the key to healthy eating is getting the balance just right. ‘Almost any food made in a factory will contain additives,’ says clinical nutritionist Nishtha Patel (thegutexpert.com). These are added to enhance the colour, texture or flavour of foods, and others work to extend their shelf life. It is how foods stay fresh and do not spoil. WHAT TO DO ✢ It’s worth looking out for ‘synthetically made’ additives on food labels before you buy. ‘Look out for words you can’t pronounce or recognise,’ says Nishtha. ‘The more of these there are, the…

WORTH £10.99* Turn your home into a serene space with this complete guide to decluttering. Make working from home or just being at home fun again and transform your space into a haven of relaxation and calm with clever storage solutions and feature ideas for shared spaces. Perfect for that big new year clear-out! To get your free digital copy of Declutter Your Home use this link bit.ly/FGY277 or scan in the QR code using the camera on your smartphone. Offer available from 28 December 2023 to 7 March 2024. Please note, the link and QR code direct you to a landing page – please leave your details so that the digital download can be emailed to your inbox – this can take an hour. The download is best read on a…

✢ ACKNOWLEDGE IT ‘It’s important to recognise the friendship fallout you have experienced,’ says Denise. ‘Don’t try to brush it off or minimise it. Take the time to process your feelings and work through the pain.’ This could mean writing down your experiences or even saying how you feel out loud in front of the mirror. ‘Allow yourself time to feel all the emotions associated with the betrayal, and acknowledge they are valid and important,’ Danielle adds. ✢ SEEK SUPPORT FROM OTHERS Talk to a trusted friend, family member or mental health professional for support and guidance. ‘Sharing your emotions with someone you trust can help you feel less alone and provide perspective,’ says Danielle. ‘It helps to talk to someone who is not connected to the situation.’ Visit relate.org.uk…

My exercise routine… I’ve tried gyms but I see them as a chore. I love running and I did the Great North Run but I think I sickened myself by doing too much, so I stopped for a while. I ran last weekend and really enjoyed it, so I’m hoping to get back into it. I thrive on routine but it’s not always easy with work. When I’m filming Dragon’s Den in Manchester, we start at 6.45am so I know I can run at 5.30am, get showered and I’m good to go. My workout buddy… I’m friendly with some of the mums at my kids’ school who like running, too, so there’s always someone who will be up for an early morning run. I have to do it before work…