Innholdsfortegnelse for June 2024 i Woman&Home Feel Good You

Now we have some sun on our faces, it’s given us a delicious taste of summer. Those glorious months of relaxing and enjoying the warmer weather are upon us. But we don’t need to be beach-body ready to Feel Good – some body confidence will do the trick! That’s why this issue is bursting with workouts, recipes and expert tips to guide you towards feeling fabulous. I adore our feature on p16 – The Secret to Midlife Magic. It’s about time we viewed our maturer years – and the menopause – not as the end of our youth, but the beginning of our greatest era. A moment to focus on ourselves and discover the things that truly bring us joy. Three brave women who did just that share their stories…

1 ACKNOWLEDGE IT The first step in being able to accept something is to respect, honour and acknowledge it. ‘If it’s difficult to move on from, that usually shows that it had some kind of importance or significance in our lives, even when it’s something we’d never have wished for,’ says psychotherapist Eloise Skinner (eloiseskinner.com). ‘Once we acknowledge that it deserves time, space and attention, we’re much more likely to be able to begin properly processing it.’ 2 CONNECT WITH NATURE It sounds simple, but switching off your phone and going for a walk, run or wild swim outdoors, is the best way to get positive energy moving through the body, putting us more in touch with our genuine feelings. ‘Connecting with nature widens our perspective, gives us a stronger sense of…

SWAP Plain rice – 28g carbs for 100g FOR Cauli rice – 4g carbs for 100g Cut the cauliflower florets from the core and pulse in a food processor into grain-size pieces. You can cook this in the microwave in minutes – no need to add water. SWAP Pizza dough base – 57g carbs for 100g FOR Cauli pizza base – 34g carbs for 100g Mix 375g cauliflower ‘rice’ with 50g ground almonds and a beaten egg. Press on to a lined baking sheet, bake for 15 mins at 180C/Gas 4, apply topping, then bake for 10 mins. SWAP Spaghetti – 33g carbs for 100g FOR Courgetti – 2g carbs for 100g Use a vegetable peeler or spiraliser to make noodle-like ribbons out of courgette, then steam lightly. You can…

It’s easy to get into a rut when it comes to your make-up routine. It can be so tempting to stick to what you know, but trying something different could revitalise your entire look. The new season is the perfect excuse to experiment with something fresher, lighter and more modern, just in time for all those bank-holiday celebrations and social engagements. And we have the ultimate inspiration to help you do just that. Figure out your foundation needs Your base is the cornerstone of your entire make-up look, so it’s important to get it right. Lighter finishes are more flattering in the spring and glide over lines and wrinkles. For a fresh and effortless look, use a sheer base and layer it up to build coverage. A good concealer is…

If your hair is… FINE OR THINNING TO BOOST VOLUME Look for volumising formulas, and avoid any moisturising buys because they tend to be heavier, and can leave your ’do looking flatter. Hair by Sam McKnight Cool Girl Volume Cleanse, £28, Space NK adds fullness and smells heavenly. TO ENCOURAGE GROWTH It’s common for hair to become thinner during hormonal changes in the body, such as post-pregnancy or during menopause. Ingredients like biotin and keratin can help boost hair growth – Viviscal Thickening Shampoo, £9.99, viviscal.co.uk, contains both. TO STAY IN PEAK CONDITION Picking the right conditioner is so important for this hair type. You want something that hydrates without weighing strands down. Noughty Pumped Up Conditioner, £7, lovenoughty.co.ukis just the one for the job. If your hair is… TROUBLESOME…

IF YOU WANT A HEALTHY GEL MANI Do some research and see if any local salons offer Bio Sculpture, biosculpture.co.uk. Applied similarly to gels, it has a unique formula that works to strengthen and condition your nails while wearing one of the 400+ shades. Before your colour, a prescriptive nail treatment is applied, tailored to your nail type, to improve the health of your natural nail and ensure longevity. It blows regular gel manis out of the water! IF YOU WANT EXTRA LENGTH If you suffer from short or bitten nails that won’t grow no matter what you try, acrylics are your best option. While not advised for permanent use, acrylics are perfect for creating a dramatic look. Just be sure your technician removes them properly and that you give yourself…

Snacking. Let’s define exactly what we’re dealing with here. There’s eating something between lunch and dinner because your train has been cancelled and you’ve got a long wait, so out comes your apple and the mini box of almonds (oh, I’ve trained you so well); but then there’s mindless snacking, picking at foods with no nutritional substance, which, for five minutes, taste so good. After that, you can barely recall putting it in your mouth. Why do we do it to ourselves? Most processed snack foods will contain sugar and flavourings. The more you eat, the more you want, because when we eat sweet or highly processed food the brain’s reward system is activated as the chemical dopamine is released. But let’s not get too profound or we’ll lose the…

FEELING HOT, HOT, HOT? Here comes the summer – longer days, balmy nights and hopefully a little more time to enjoy ourselves. So don’t let health niggles spoil things. We’ve rounded up the tips that will give you the healthiest summer ever and we’re uncovering the reasons to take a really good look at our naked bodies. Meanwhile, if you’re one of the 13m women in Britain currently either entering or grappling with menopause, you already know about the night sweats, brain fog and neverending list of symptoms. But, happily, for every irritation there’s a solution and our experts have been finding them.…

Notice that you lose more thickness at this time of year, especially when you’re away on holiday? You’re not imagining it. Female hair loss can increase by up to 6% per day during the summer months*. Losing more hair than normal can be alarming, says hair health expert Nicole Liddon**. ‘But it’s really common and there are plenty of things you can do to help prevent and minimise the amount you lose.’ Here’s what you need to know. Keep it covered The ‘slip, slop, slap’ protection approach shouldn’t just apply to skin. Consider ‘slipping’ a stylish scarf over your head, ‘slopping’ on protective hair oil or ‘slapping’ on a sun hat to help minimise exposure to harmful sun rays. Step away from the hairdryer ‘As many women lead busy lives,…

HIGH FACTOR TLC If there’s a time to give yourself a break, then it’s summer. This year, slather on the self-love and learn how to stress less and care more about your mental health. Our health experts have got tips to boost happiness and confidence, wise words on dealing with tricky relationships and examine the importance of tolerance. You’re sure to be inspired by the stories of Leigh-anne, Georgia, Suzanne and Natalie, who faced their fears to beat their phobias and, in the process, had the time of their lives.…

Need to switch off? Find meditation difficult? Origami could be your solution. ‘I call origami “yoga for the mind” as it allows you to stretch and exercise the creative and artistic areas of your brain,’ says teacher Samuel Tsang of mindfulorigami.com. ‘The simple act of folding paper allows you to block out distracting and negative thoughts and focus on the present moment.’ Not to mention, it’s budget-friendly and can be done anywhere. Master your skill Follow these simple tips for hours of feel-good folding… ✢ Start easy with the models you know from childhood, such as paper airplanes and boats. ✢ Think about happy memories from those times. ✢ Don’t attempt the hardest models first, otherwise you will just get frustrated and give up. ✢ Origami should be viewed as…

Ham hock, new potato and asparagus salad Rich in minerals and vitamins A and C and folic acid, asparagus is a great addition to this vibrant salad. Serves 3-4 • Prep 10 mins • Cook 15 mins ✢ 400g new potatoes, large ones halved✢ 1tbsp olive oil✢ 100g green beans, trimmed✢ 150g asparagus, trimmed✢ 75g mixed radishes, sliced✢ 90g lamb’s lettuce✢ 200g cooked, shredded ham hock For the dressing: ✢ 4tbsp yogurt✢ ½tsp English mustard✢ 2tbsp tarragon, finely chopped 1 Put the potatoes in a large pan with 1tsp salt and cover with cold water, bring to the boil. Reduce the heat and simmer for 10-12 mins until just tender. Drain, toss in the oil and set aside. 2 Meanwhile, bring another pan of salted water to the boil and…

We’ve long been told to make sure we eat our five-a-day, but research* has found those who regularly eat 800g of fruit and veg (about 10 portions) had a significantly lower risk of chronic illnesses, such as heart disease. As they’re full of vitamins, minerals and fibre, there’s no harm in adding more of the good stuff to your plate. Here’s how. BREAKFAST Add a small, sliced banana and a handful of berries to your cereal or porridge. Serve with a small glass (150ml) of unsweetened juice or a smoothie. ✢ 3 portions SNACK Top a slice of toast with half a sliced or mashed avocado. ✢ 1 portion LUNCH Homemade vegetable soups usually add up to at least two portions, and many ready-made soups also advertise how many portions…

‘Naturally occurring sugars in fruits, starchy vegetables and dairy products are completely fine, but be mindful of hidden or added sugars,’ says Xuxa. ‘However, if you eat a balanced diet, a slice of cake or family-sized chocolate bar now and then isn’t going to hurt.’ Xuxa recommends that you eat foods rich in the following: ✢ Omega-3 fatty acids These are crucial for keeping your skin supple and moisturised. Add nuts, seeds and oily fish (such as salmon and tuna) to your diet. ✢ Vitamin A Found in carrots, sweet potatoes, tomatoes and eggs, it maintains skin health and supports skin cell renewal. ✢ Vitamin C This is essential for healthy skin and necessary for creating collagen – eat broccoli, peppers, oranges and strawberries. ✢ Vitamin E Avocados, nuts, seeds,…

Calm your complexion Stress has a huge impact on your mind but it can also affect your skin – common signs are dullness, dehydration, fine lines and dark circles. Clarins’ new range is designed to tackle these stress signals, for a brighter, plumper, happier-looking complexion. These creams combine calming niacinamide with strengthening sea holly extract. They also have a relaxing scent, to calm your mind as well as your skin. Clarins Multi-Active Day Cream, £50; Clarins Multi-Active Night Cream, £52, clarins.co.uk Let it shine The ’90s resurgence is showing no signs of slowing down, with a focus on super sleek, glossy hair. Luckily there’s a slew of new launches to tap into the trend. L’Oréal Paris Elvive Glycolic Gloss 5 Minute Lamination Rinse-Off Treatment, £15.99, Boots, leaves even bedraggled strands…

Shower time Some gel body washes can be incredibly drying on the skin, stripping it of its natural oils, but this Sundae Whipped Shower Foam, £12.99, sundaebody.co.uk, has a mousse-like texture that helps restore the skin barrier. It leaves skin feeling cleansed but comfortable, rather than ‘squeaky clean’. Choose from a whole range of yummy fragrances. The bottle looks fun in your shower, too. Daily hydration Just as you do for your face, keeping the skin on your body moisturised is the best way to avoid lizard-like scaliness. We love the simple hydrating ingredients of this Aveeno Skin Relief Moisturising Lotion, £6.36, Superdrug. With a highly concentrated oat extract known to boost ceramide levels, it leaves the skin smooth. It’s also available with a recyclable pump. Banish bumps If you…

DETANGLE Gently brush through any knots before stepping into the shower - it’ll help the shampoo glide through and get to work quicker. Manta Original Brush, £30, mantahair.com is the best brush on the market. DOUBLE UP Lather, rinse and repeat still applies – no matter which shampoo you use. The first will clear away products, grease and grime, and the second will really clean the hair. MASSAGE YOUR SCALP Using a scalp brush can help you stimulate hair follicles at the root, removing product buildup and leaving strands squeaky clean. Try Coco & Eve Hair Shampoo Brush, £9, lookfantastic.com SUPERCHARGE YOUR SHAMPOO Is your hair type very particular? Is it coloured and curly? Oily but dehydrated? Function Of Beauty allows you to fully personalise your product to find the…

Fresh start Inspired by the crispness and delicacy of paper, Diptyque L’Eau Papier Eau de Toilette, £129 for 100ml, diptyqueparis.com, is completely bewitching. Reeling off the ingredients – roasted sesame seeds, steamed rice, floral mimosa and sweet white musks – can’t possibly convey its appeal. Darling buds Miss Dior Blooming Bouquet Eau de Toilette, £117 for 100ml, dior.com, is a floral feast of lively sweet pea, Damascus rose and peony, cushioned by soft white musks. It’s heavenly – one spray and you can imagine you’re walking through a meadow of newly blossomed wild flowers. Modern floral Unconventional and complex, Anine Bing Rose Wood Eau de Parfum, £170 for 100ml, aninebing.com, is a rose blend with a lot to say. Inspired by Anine’s childhood springs in Scandinavia, it heralds that first flush…

✢ DON’T: Slouch on a walk Shuffling along instead of striding out on a walk? Bad posture can be instantly ageing. Plus, maintaining good posture helps your body work more efficiently, which means you’ll be able to keep going for longer before you get tired, explains fitness coach Jules Scudder at Running Rewire. It could also help you breathe better. Maintain a strong core and lengthen your body through a neutral spine from your hips. ✢ DO: Care about your feet Not wearing supportive trainers could leave you at risk of damage. ‘Without cushioned footwear, your lower back has to take all of the impact every time your foot lands on the floor, which isn’t good for your achilles, knees or hips,’ says physiotherapist Phil Evans. It’s also vital to…

PROS ✢ IT COULD BE FUN Everyone deserves fulfilling sex, and if an ex knows what makes you tick and it’s likely to hit the spot, then why not? ‘If the sex was good between you and the break-up was amicable, then reconnecting can feel safe, comfortable and mutually beneficial,’ says psychotherapist Carol Martin-Sperry (bacp.co.uk). ‘Just make sure one of you isn’t doing it because they feel sorry for the other, otherwise there could be an abuse of power.’ ✢ YOU MIGHT REKINDLE SOMETHING SPECIAL Sure, you will have ended the relationship for a reason, but people and situations change, and if there’s enough water under the bridge, sometimes rekindling a former flame can lead to a brand new spark – one that could potentially burn even brighter than before.…

Tell us about your exercise regime? I absolutely love exercise, I’m not very good at sitting still, so I just love the feeling of getting the body moving and being active. Running is my number one hobby, it’s my favourite thing to do so I run four times a week and have just done the London Marathon. I also do weight training twice a week and my absolute joy is golf. I play as much as I can and now it’s finally getting sunnier I hope I’ll be able to play twice a week. Who do you work out with? Because my working hours are quite antisocial I’ve gotten used to training on my own but it can be lonely. That’s why I came up with my podcast, RunPod, because…

There are numerous factors involved in getting a good night’s sleep. Our circadian rhythm can be negatively affected by artificial light and a lack of natural light, while diet, insufficient exercise and stress may also impact sleep. These supplements – when taken alongside a balanced diet and healthy lifestyle, can support your sleep-wake cycle and make early rising easier. ✢ MAGNESIUM Vital for muscle relaxation, it’s used up rapidly during stress. Without adequate magnesium, the nervous system struggles to switch off, says Katherine Pardo, head of nutrition at Nutri Advanced. ‘Unfortunately, many people are deficient due to a lack of fresh wholefoods in their diet.’ Try a supplement in the form of Magnesium Glycinate (£17.56 for 120 capsules, nutriadvanced.co.uk). ‘It’s well absorbed and tolerated by the body,’ adds Katherine. ✢…

I’d never heard of the Almond Mom phenomenon – until one of my daughters muttered the words, just after my eyes had popped out of my head at the huge mug of hot chocolate she was lacing with Irish cream liquor and pink marshmallows. I’m sure it was delicious. But my first thought – which escaped out loud – was, ‘That must contain your entire day’s calories!’ Though I didn’t know what it meant, I could tell that being called an Almond Mom wasn’t complimentary. My daughter, Bella, 27, wasn’t surprised I’d never heard the term – which is over 10 years old (ouch!) and started with a 2013 episode of The Real Housewives of Beverly Hills. It featured a 17-year-old Gigi Hadid moaning down the phone to her mum:…

Is one biscuit just never enough? Always reaching for the next sugar rush? Or maybe you’ve tried low-carb diets with family and friends, only to frustratingly watch their pounds slip off while your waistline stays the same. Your DNA might be to blame, says genetics expert Dr Sharon Moalem, author of The DNA Restart: Unlock Your Personal Genetic Code (Rodale). ‘We have a gene called AMY1 that produces amylase, an enzyme that breaks down carbohydrates,’ explains Dr Moalem. The more copies of that gene you have, the more able your body will be to process bread, rice and pasta. ‘Eat more carbs than your body can handle and this may lead to high blood sugar levels,’ adds Dr Moalem. This can cause your body to store the excess as fat.…

Pepper quiches Swap the pastry base for pepper halves. These colourful vessels are great for a variety of fillings and cook perfectly in half an hour. Serves 2 • Prep 10 mins • Cook 30 mins ✢ 2 red peppers, halved, cored and deseeded✢ 1tbsp extra virgin olive oil✢ 1 small onion or fat spring onion, finely chopped✢ 100g smoked bacon or ham, diced, or 1 sausage, peeled and crumbled✢ 4 eggs, beaten✢ 25g mature Cheddar or other hard cheese, grated 1 Heat the oven to 200C Fan/Gas 7. Put the peppers in a small oven dish or roasting tray. They should fit snugly, so that they support one another and can be easily filled. Roast for 10 mins, remove and set aside. 2 Meanwhile, make the filling. Heat the…

CHEAT RADIANCE Supergoop! Glowscreen SPF30, £35, Space NK The bestselling formula is now available in four adaptable lightly tinted shades. It sits beautifully under make-up, adding a flattering candlelit glow. GET A GOLDEN GLOW Ultra Violette Queen Screen SPF50 Bronzing Super Glow Drops, £33, cultbeauty.co.uk The healthiest way to tan your face is to fake it, and this bronzing formula does just that while shielding your skin from harmful UV rays. PLUMP AND SMOOTH SKIN Q+A Skin Peptide Anti-Ageing Daily Sunscreen, £15, qandaskin.com This affordable formula blends plumping peptides with vegan collagen to leave complexions looking plumper and firmer.…

My hair is thinning Noticed more strands than usual on your hairbrush? Stress levels, our health and our age can all trigger hair shedding. To support new growth, try popping a hair supplement like Viviscal Healthy Hair Supplement for Women, £29.99 for 30 tablets, Holland & Barrett. They contain specific nutrients to ensure that your body is getting everything it needs to grow healthy strands. On a topical level, L’Occitane Anti-Hair Loss Serum, £34, uk.loccitane.com, helps to wake up sleepy hair follicles and create the optimum scalp condition for new growth. When your locks are thinning, you want to take extra care of the hair you do have, and Hair Gain Hair Mask, £32, hairgainnow.com, will help to keep it strong and hydrated. My hair is frizzy Hair frizzes when…

Filing system Nail prep should be your top priority. Remove any existing polish and trim nails with scissors or clippers. Take Protein Formula Medium Crystal Nail File, £10.95, protein-formula.com, and file into your desired shape. ‘Avoid filing back and forth as you might overfile,’ explains Metta Francis, nail expert. ‘If you’re shaping nails in a square shape, ensure you soften the edges into a curve – if you leave them straight they’re likely to catch and tear.’ Cuticle care One of the best things about getting a salon manicure is when the nail technician tends to your cuticles to make sure the nail bed is clean and even. You can replicate this by using Brushworks Crystal Cuticle Sticks, £2.99, lookfantastic.com, to gently push back any overgrown skin around your nail,…

FEEL GOOD FOR LONGER Nobody needs to be beach-body ready, but a little body confidence can do wonders when the rest of the world is stripping off. So our gift to you this issue is a genius four-week workout, designed to give you a flatter tummy, and our pick of the best beachwear in which to show it off! Our first workout, though, focuses on something even more vital – a way to age-proof our bodies. Building stability, activating our muscles and keeping joints moving is so important in mid-age. So build this simple routine into your life to feel at your brilliant best for longer.…

Overindulged and now need to trim your middle for summer? The good news is you still have time – and achieving a toned tum is much easier than you think. If you’re ready to give your belly the boot, try these stomach-flattening exercises that will help you see results, fast. FLATTER IN 4 WEEKS Your workout Familiarise yourself with the moves below and then turn the page to complete our flat-tum challenge that combines them all over four weeks. The exercises target your waist and upper and lower abs to really cinch your middle. ‘Plus, you’ll improve your core stability, which is key for developing a flat stomach,’ says personal trainer Amy Tarr. Do three sessions a week and you’ll soon notice the difference – your clothes will fit better…

‘Breast cancer changed my attitude to sport’ Executive director Jackie Scully, 42, from Greenwich, is celebrating 10 years cancer-free ‘I remember watching a marathon in my 20s and thinking, “Why would anyone want to do that?”. I’d done very little sport since school and, having had my pelvis rebuilt at 25 (due to hip dysplasia), I was still learning how to walk again. Running wasn’t even on my radar – and I couldn’t imagine how anyone would find it fun. I was someone whose focus was on climbing the career ladder, but the truth was that I was rushing through life so fast, I never stopped long enough to actually enjoy it. It took a shock diagnosis with breast cancer, when I was 32, to change that. Having my right…

Do you rely on over-thecounter meds to soothe your headache? You’re not alone – millions of women in the UK suffer regularly, but you don’t always need to reach for the medicine cabinet when pain strikes. ‘Your headache could be down to stress, eye strain, dehydration or your hormones,’ says headache specialist Professor Anne MacGregor*. Instead of popping pills, these simple, natural cures could help… Control your breath Take a moment to focus on your breathing. Breathe in slowly through your nose to the count of four and exhale to the count of six or eight. ‘Deep breathing activates the parasympathetic nervous system, changing your body’s response to adrenaline and other hormones that can trigger stress headaches,’ says Dr Steven Allder, a consultant neurologist at recognitionhealth.com Dim the lights Bright…

When did you last take a good look at your body in all its glory? Too long ago to remember? You’re not the only one – 42% of women say they rarely or never feel body confident*, and so many of us shy away from our naked selves. But by not giving our bodies a once-over while we're in the buff, we could be putting ourselves at risk. ‘Get to know what’s normal for you,’ advises Dr Bryony Henderson, associate medical director at livi.co.uk. ‘This is known as body literacy and is about building knowledge of your body to understand what it may be telling you about your health. By checking every month, you’ll start to spot things.’ Here’s what to look out for next time you’re nude… 1 STUDY YOUR…

Sweat is inconvenient at best and totally humiliating at worst. But in our attempts to be rid of it, are we blocking the benefits of a natural bodily instinct? The experts think so. ‘Sweat is produced by special glands in the skin as a normal response to increased temperatures,’ says consultant dermatologist Dr Kristina Semkova at the Cadogan Clinic. ‘It’s one of the most effective ways to cool down quickly and to keep a healthy temperature. Sweating is also a way to detoxify, as many substances are excreted through sweat. For your body, sweating is a healthy thing, a form of therapy.’ Here’s why you should consider embracing sweat as the weather warms up, plus some tips to help you bear it. It boosts your body and mind We each…

When someone says something you disagree with, how do you respond? Do you try to understand their perspective – or even challenge them – or do you decide that they’re a ‘bad person’ and distance yourself? In the media, this is known as ‘cancel culture’, which is ‘publicly calling out and boycotting individuals, groups or entities because of perceived offences or controversial opinions they have expressed,’ says Smriti Joshi, lead psychologist at AI mental health app Wysa. Perhaps the most famous example of this is the cancelling of the Harry Potter author, JK Rowling, for her tweets about the transgender community, which received huge backlash on social media from fans and other celebrities. Piers Morgan, Phillip Schofield and Will Smith have also faced the sting of being cancelled for voicing…

Tightening your belt? You’re not alone – most of us are now feeling the pinch from sky-high household bills and soaring prices in the shops. But while 69%* of Brits say their money worries have increased, cutting back and getting a handle on your finances can be a satisfying form of self-care. Ready to change your relationship with money? Discover how scrimping – not spending – could give you a boost. DEVELOP SELF-DISCIPLINE Do you often lose track of your outgoings? Being able to click things into an online shopping basket or tap your debit card in a restaurant has made overspending easy, but tough economic times force us to question spontaneous, frivolous habits. If you ask yourself ‘do I really need this?’ each time you’re about to buy something,…