Innholdsfortegnelse for August 2024 i Woman&Home Feel Good You

Everything can be all go in the build-up to summer. Planning holidays, sorting the garden, winding down work, organising family gatherings. Then, suddenly, it’s mid-season and you’ve forgotten the point – to relax and have FUN! After all, laughter truly is the best medicine. That’s why we’ve asked our w&h experts to provide some tips to bring you joy and get that spark back. It’s OK to focus on you sometimes, because, as they say, you can’t pour from an empty cup. So whatever you need to feel good this season, find inspiration in these pages to do it. Want the slower-paced, rejuvenating holiday of your dreams? Page 10 has everything you need to make it happen. In a lull and want to get your exercise groove back? Page 72…

1 COMMIT ‘Take small steps to include something fun in your day – share a joke, watch a comedy show, do something you’ve always wanted to do,’ suggests Dr Chinichian. ‘Do what you used to love doing as a kid, such as monkey bars, building sandcastles or painting. Hang out with people who bring fun into your life.’ 2 FOCUS Next, remove distractions. ‘Trying to have fun while sneaking a peek at your emails just doesn’t work,’ says Michelle. ‘Stop multitasking and allow yourself to fully concentrate on doing one thing at a time.’ 3 FORGET GOALS  Having fun is not a contest. You’re not trying to be the best knitter in town or a professional dancer – remember you’re doing something enjoyable so you can give yourself a break. ‘Find a hobby that…

✢ LACK OF CLOSE RELATIONSHIPS  Being hyper-independent can often lead to an avoidance of forming and maintaining relationships. Intimacy is created through sharing struggles and fears, so an inability to be vulnerable can cause loved ones to feel driven away, says Lisa. For example, if you’ve had a difficult day but instead of confiding in a loved one about how you’re feeling, you shut yourself away or pretend that you’re fine, they may struggle to reach you emotionally, creating distance in your relationship. ‘Similarly, people who are hyper-independent have difficulty with others relying on them as the relational closeness of being relied on feels uncomfortable,’ adds Lisa. This can cause your partner, family and friends to also feel unable to come to you for support, leading to an emotional block…

A LICENCE TO GRILL! It’s here at last! The season we emerge from our cosy sitting rooms and into our sun-drenched gardens to indulge in barbecues, copious ice creams and cocktails. Brits love a barbie, with 56%* of us saying they’re the best thing about summer and, on average, attending at least four during the warmer weather, as well as hosting three of our own. But all that greasy meat, sugary sauce and fatty snacks can leave us sluggish and bloated. So, this issue, our expert nutritionists have put together an eight-page healthy barbecue special, designed to make you look and feel fabulous without missing out, while perhaps even losing a few pounds in the process, if you wish. Plus, we’ve got some tasty holiday swaps and a bulletproof post-exercise…

Double kale tabbouleh Leafy greens like kale are rich in iron which is essential for carrying oxygen around the body – a diet low in iron can cause a lack of energy. Serves 4 • Prep 20 mins • Cook 8 mins ✢ 150g coarse bulgur wheat✢ 200g curly kale, stalks removed✢ 2tbsp extra virgin olive oil✢ 1tbsp sesame seeds✢ 1 fennel bulb, trimmed and finely chopped✢ 1⁄2 small cauliflower, trimmed of leaves and shaved into tiny florets✢ 1 large pomegranate, seeds only✢ 50g dried pear, thinly sliced✢ Small bunch flat-leaf parsley, roughly chopped✢ 50g walnuts, toasted and roughly chopped✢ 1tsp sumac, plus more to sprinkle on top✢ Juice 1⁄2 lemon  For the dressing: ✢ Zest and juice 1⁄2 lemon✢ 80ml olive oil✢ 50ml pomegranate molasses✢ 1 small garlic clove,…

SUN’S OUT, SHORTS ON!  When the weather hots up and the evenings get longer, we all inevitably spend more time in the open air, indulging in more treats or booze and perhaps getting less sleep. Add in the effects of moving between dehydrating air con and hair-frizzing humidity, plus frequent dips in the pool or sea, and it could spell disaster for our hair. But it doesn’t have to. That’s why we asked our team of beauty experts to share their tips on keeping your locks gorgeously glossy and stylish all summer long. We’ve also been busy updating our make-up to give us that gorgeous sunny-day glow and stocking up on all the scents of summer. Plus, as it’s officially shorts season – and getting those legs out in midlife…

When the sun is out, you want to be ready to swap your jeans for shorts and skirts at a moment’s notice. But if you’re not confident about raising those hemlines to show a little bit more flesh, let us take you gently by the hand and guide you through the easiest ways to get your legs (and the rest of you) set for the warmer weather. Step one: Smooth those pins Stubbly legs be gone with our no-nonsense guide to (almost) pain-free hair removal! Just choose which one suits you best… SIMPLE WAX Whether you go to the salon for a professional wax or DIY with shop-bought strips, waxing is one of the most effective methods of hair removal. Pulling out hairs from the root, it leaves skin smooth…

RELAX, TAKE IT SAFELY! Now the weather’s hotter, we’re all thinking of those relaxing hours stretched out on a sunlounger (or a towel), perhaps with a good book, a podcast or this fabulous issue of Feel Good You. Sunbathing became popular in the 1970s, but it’s only now we’re seeing the true impact of the tanning trend. Cases of melanoma skin cancer have hit an all-time high, with 17,500 cases being diagnosed per year, according to Cancer Research UK. In people over 55, the chances of getting skin cancer has almost tripled since the 1990s. But don’t panic, our experts have compiled everything you need to stay healthy and safe while still making the most of the sunshine. Whether it’s protecting your skin, your eyes, cooling off at night or…

If you’re struggling to see your doctor, the good news is your local chemist can help – but 30% of people aren’t making the most of it, according to NHS Data. This one-stop shop can offer advice on illnesses, medication and treatment for many ailments from athlete’s foot and earwax to diarrhoea and indigestion. ‘If your symptoms suggest that there is something more serious, a pharmacist can then raise a red flag and say whether you need to see a GP,’ says pharmacy manager Shirin Alwash*. Here are just some of the health worries that can be sorted on the high street. 1 BEAT VAGINAL DRYNESS One in two postmenopausal women experience vaginal dryness, itching and inflammation, reports the British Menopause Society. But there’s a solution. If you’re over the age…

NOTHING BUT A NUMBER Ageing is part of life, and it’s good for our mental health to embrace that process, and enjoy the benefits of being older and wiser. But that doesn’t mean we can’t take positive steps to keep our bodies and minds as young as we feel. We meet four empowered women who are determined to use their glorious midlife years to get themselves mentally and physically in tip-top condition, so they can stay happy and healthy for as long as possible. Plus, as this is the season to take a wellearned break and have a happy holiday, we’ve got some expert tips on how to stop those family squabbles and enjoy some peace, harmony and sunshine. Want to make the most of that summer lovin’ feeling, too?…

Everyone’s talking about… THE NEW CANCER VACCINE For decades scientists have been trying to find new ways of treating and curing cancer. And it seems they’ve had an astonishing breakthrough with their latest discovery. In what’s been described as a ‘landmark moment’, the NHS has now begun vaccinating patients against their own cancer. The new treatment involves ‘cutting and pasting’ mutations from a patient’s tumour to create a custom-made vaccine. It’s designed to trigger the immune system to kill any cancer cells and prevent the disease returning after surgery. Thousands will have access to these personalised jabs over the next year, as part of an NHS scheme to fast-track patients on to clinical trials. Banish back pain From sleeping in awkward positions (aeroplane neck, anyone?) to carrying heavy suitcases, our…

✢ CONNECT WITH NATURE Think hiking, camping or just a day lazing at the beach. A change of scene and getting outdoors can lower stress and anxiety, and boost your mood. ‘Immersing yourself in nature encourages you to disconnect,’ says Justin. ‘It allows you to have a “softer” experience than perhaps you could in a city environment.’ ✢ DIGITAL DETOX Turn off your phone for the day or even a few hours or minutes. Not being connected can help you live in the moment more and reset your mental health. Disconnecting from social media in particular is important, says Philip. ‘Social media can drain your emotional energy. Watching stories initially boosts confidence and self esteem – it’s so addictive, interesting and absorbing in that moment – but you end up…

BREAK OUT OF YOUR COMFORT ZONE It’s amazing how liberating it is to try a new physical challenge. From bungee jumping to kayaking, all you need is the ability to laugh at yourself. Visit outdooractivities.co.uk to get inspired. PUMP UP THE VOLUME Music taps into the same part of the brain as food and sex. It releases the feel-good neurochemical dopamine. So why not turn the radio on and have a kitchen disco? VISIT THE COAST The smell of the seaside is caused by dimethyl sulphide gas – and getting a lungful at the beach boosts your mood. That’s because sea air is full of negative ions, which can help balance levels of the happy hormone serotonin. TEAM UP You only have to watch children doing an obstacle course to…

Cow’s PROS An excellent source of calcium – needed to protect bone density – cow’s milk contains significant amounts of protein, potassium, plus vitamins essential for overall health, says Kristina Žalnieraitė. Cow’s milk also contains iodine (dairy products provide about a third of our iodine intake). CONS Vegans or those with a dairy or lactose allergy/intolerance should avoid it. TRY Any organic brand, if you can afford it. Skimmed and semi-skimmed contain less fat and calories than whole, but also fewer nutrients. Goat PROS Often considered easier to digest than cow’s and densely packed with nutrients.  CONS Not suitable for vegans, plus it’s an acquired taste for some. TRY St Helen’s Farm, £2.15, Sainsbury’s Oat PROS Contains more fibre and protein than most plant milks and no saturated fat. It’s…

Nourish your neck It’s easy to neglect your neck, but it’s as exposed as your face and is often one of the first areas to show signs of ageing. This is because the skin is thinner and has less collagen than the skin on your face, which means wrinkles can become five times deeper in that area. You can keep it looking smooth and supple by extending your entire skincare routine down to your décolletage, but using specialised products will work even better. Trinny London The Elevator, £68, trinnylondon.com uses peptides to tighten and strengthen the skin. Absolute Collagen Deep Lift Neck & Dec Cream, £44, absolutecollagen.co.uk smells gorgeous and makes a noticeable difference to the neck and décolletage. Fresh scent L’Occitane’s much-loved Verbena range has a limited-edition revamp for…

HERE COMES THE FUN! Wahey! It’s sunnier, the days are longer, we’re outside more, the social invites have ramped up and our clothes are brighter and lighter. The warm weather is supposed to be motivating, isn’t it? So why is it still hard to find the energy to work out in the summer? Well, first off, a refreshing drink with friends often sounds more exciting than an evening jog, then there’s the change of routine, the holidays, the barbecues, the spontaneous sunshine plans… But don’t worry – we’ve got you covered with our perfect-for-summer workout challenge that’ll give you back some of that seasonal pizzazz, and it can be as easy, or invigorating as you wish. In even better news, our second workout is designed to help your body recover…

Take a seat Perfect your posture – sit tall in your chair for each of these moves to engage core muscles and prevent backache. POWER KICKS Sit with knees bent and feet flat on the floor. Bend both arms at the elbow and make your hands into fists. Bring fists up to just in front of your shoulders, elbows behind you. Punch your right arm straight out in front at chest height and kick the left leg out, so it is in a straight line from foot to hip. Return to start position, then repeat with opposite arm and leg. Keep alternating for 60 seconds. KNEE CRUNCH AND TWIST Keep both feet on the floor, hip-width apart. Bend both arms in line with your shoulders, palms facing forwards and touching fingertips…

✢ Seek professional advice ‘Always consult your GP before attempting extreme exercise, or an exercise regime in the heat.’ ✢ Hydrate ‘Drink water before, during and after exercise.’ ✢ Skip breakfast ‘If you’re gently exercising in the morning, skip breakfast. When you digest food, your body temperature increases slightly, so an empty stomach will help you tolerate the hot weather. Be sure to eat afterwards.’ ✢ Choose the right time ‘Work out around sunrise. Even on a blistering day, those are the coolest hours. If you’re not a morning person, avoid midday and walk in the evening.…

It’s easily done. You think the rays aren’t strong enough, or end up basking in them longer than you thought – and suddenly your skin is red and hot and sore to the touch. Despite knowing how bad it is for our skin, and our health generally, many of us get sunburnt. ‘Sunburn is the top layer of your skin being damaged by UVA rays,’ explains GP Dr Hilary Jones. ‘You get redness because your immune system sends blood to the damaged area, causing redness and warmth. The damaged skin cells send signals to your brain which cause the pain.’ It’s not just the immediate discomfort that you have to worry about. Getting burnt raises your risk of cancer, as well as premature skin ageing. ‘Around 86% of melanoma skin…

Can’t get going in the morning without a double espresso? Then feel jittery during the day, exhausted by the evening but can’t nod off at night? Or perhaps you don’t drink coffee, but still have heart palpitations and insomnia thanks to ‘hidden’ caffeine? Our quiz will help you discover just how much you’re having each day – with expert tips on how to make your habit healthier. Take the test Grab a pen and circle the answers that best describe you… 1 HOW DOES YOUR DAY USUALLY START? A Don’t talk to me until I’ve had an Americano.  B Bit blurry until I’ve brewed my first green tea.  C Some days good, some days bad.  D Fine – I’m bright-eyed first thing. 2 HOW DO YOU DEAL WITH A MID-AFTERNOON ENERGY SLUMP? A…

1 FORGET THE HOUSEWORK Pressures with work or family will directly affect your ability to climax, which is why the holiday season is an ideal time to focus on your pleasure. ‘The biggest psychological barrier to orgasm is stress – it’s essentially a sexual poison,’ says sex and relationship expert Annabelle Knight. ‘Timing is key, so choose a time when you’re not rushing around.’ 2 TRAIN YOUR PELVIC FLOOR Weakened muscles in the pelvic area can cause a loss in sensation, yet a third of women are too embarrassed to bring it up with their GP, found Jo’s Cervical Cancer Trust. ‘Learning to control your pelvic floor can help you climax,’ says Annabelle. Tone up by doing 100-200 pelvic floor contractions daily. Imagine you are trying to stop passing wind, then a…

HAPPY MAMMOTH COMPLETE BELLY RESET, £54.99 for 240g, uk.happymammoth.com Just one scoop in a glass of water aids regular bowel movements, reduces bloating and supports beneficial gut flora, helping keep everything running smoothly. ELEMENTS UT RESCUE, £20.99 for 60 tablets, lmnts.eu Don’t get caught out on holiday with a UTI (urinary tract infection). A blend of cranberry extract, birch leaf extract and D-mannose tackles the bacteria and flushes it out. H&B ENERGY GUMMIES, £9.49 for 60, hollandandbarrett.com Trying to squeeze the most out of summer can be exhausting. Boost energy with this blend of vitamins A, B, C, D, E and zinc.…

✢ START SMALL Instead of saying, ‘I don’t mind’ in a decision-making situation, listen to what you want and voice it. Start with less scary dilemmas, such as how to spend a sunny evening. This will help to build your ‘decision-making muscle’, says Ruth. ✢ ASK FOR DEADLINES Partner wanting to know where you fancy going on holiday? Ask them for a date by which you need to let them know and stick to it. ‘This can help prompt you to make decisions,’ says Ruth. ‘But ensure they are people you trust and who have compassion for you.’ ✢ REWARD YOURSELF Enjoying a treat when you’ve made a decision will positively reinforce the behaviour and build a new neural pathway that tells your brain it isn’t as fear-inducing as you once believed.…

DON’T DEVALUE YOUR EMOTIONS You may feel awkward about being bereft about a celebrity’s death, but denying your feelings will only make things worse. Be honest with yourself and those you trust, and admit that you’re struggling. ‘Grief is grief, regardless of who or what you’re grieving – we can grieve dreams, lost treasured items, life stages,’ says Anna. Feeling shame around your grief is normal, but it may prevent you from reaching out. Just be aware that when you do reach out, it may stir up previous mental health vulnerabilities, so keep a check on how you’re feeling and seek support if needed. CONNECT WITH ‘REAL-LIFE’ PEOPLE  Avoid confiding in anyone who may mock you, says Noel. ‘Self-protection is key.’ Instead, focus on sympathetic friends and family. Grief can…

‘There can also be a build-up of resentment for small emotional injuries – grudges against friends can feel undiscussable yet ultimately detrimental,’ says Charlotte. ‘There’s often tension between adult responsibilities and childlike feelings and we can get so downtrodden by adult tasks we overlook emotional issues until it feels unbearable.’ Alternatively, the friendship may have fallen by the wayside because you struggled with jealousy. ‘We all feel envy and other dark emotions,’ says Charlotte. ‘We might not want to feel these things, especially if they’re unpleasant and at odds with our image, but pretending doesn’t really work.’ In fact, says Charlotte, you could find it’s a relief to admit that you’re secretly jealous or feel threatened – recognising this helps you work through it. While some friendships reach a natural…

Under 400 cals Korean-style sirloin steak with soy and sesame dip Transform your regular barbecue steaks with a delicious marinade. Serves 4 • Prep 10 mins, plus marinating • Cook 10 mins ✢ 4 thick sirloin steaks✢ 2tbsp soy sauce✢ 2tbsp toasted sesame oil✢ 5cm ginger, grated✢ 2 garlic cloves For the dip:✢ 4tbsp soy sauce✢ 2tsp toasted sesame oil✢ 2tbsp sugar✢ 4tsp rice vinegar✢ 2tsp horseradish sauce✢ 3 spring onions, thinly sliced 1 Put the steaks in a shallow dish. Mix together the remaining ingredients and use to coat the steaks. Cover and leave to marinate in the fridge for 2 hrs or overnight. 2 To make the dip, mix everything together except the spring onions (add these just before serving). 3 Barbecue the steaks to your liking and serve…

We all know we should be getting our five-a-day of fruit and veg, and having two portions of oily fish each week, but do you actually know how much this is? Falling short of these goals is just as harmful as overdoing the stodgy carbs or sugary snacks. But don’t despair – the answer is simple. Judge how much you need of many common foods by measuring it in your hand. Here’s how… BUTTER THUMB TIP Butter and oil should be eaten in portions no bigger than a teaspoon or thumb tip. Try to have no more than two portions a day. FRUIT CUPPED PALMS You need to eat 80g of fruit for it to count towards your five-a-day. To measure a portion of small fruit, such as berries, pile…

LOOK LUMINOUS Two forms of vitamin C work alongside tranexamic acid and niacinamide for noticeably brightened, clear skin in a matter of days. Sarah Chapman Clinic Vitamin C Power 1 Serum, £90, sarahchapman.com SILKY TEXTURE This serum glides on to skin and sinks in beautifully, thanks to the addition of hydrating squalane alongside vitamin C. It also has a slightly radiant finish, instantly cheating glowing skin. Gatineau Radiance Enhancing Vitamin C Serum, £49, gatineau.com BRIGHT EYES This targeted treatment will improve the appearance of dark circles, thanks to a 20% concentration of vitamin C. The handy stick formula also means it’s quick and easy to apply. Dr Jart+ Brightamin Brightening Eye Serum Stick, £45, drjart.co.uk…

Recreate those joyful vacation moments with beauty buys that conjure up thoughts of sun, sea and sand. Just the thing to use all season long to pep up your mood, even when the grey clouds and rain descend! Get lippy Treat lips to their very own facial with Barry M Buff & Balm in Coconut Cream Crush, £4.99, barrym.com. It sloughs flaky lips with a gentle scrub that melts into a conditioning balm. Keep it in your handbag for dry-lip emergencies or whenever you want a hit of tropical coconut. Setting sun To keep your make-up in place, try Morphe Coconut Bliss Continuous Setting Mist, £17, uk.morphe.com. This coconut-scented spritz is brimming with skin-nourishing ingredients and helps prevent caking, creasing and melting to lock down your finished look. New flame…

Lost the energy or enthusiasm to keep fit? You’re not alone. Over 50%* of Brits say that a lack of motivation stops them from exercising – and it’s even harder to stick to a fitness routine when the weather’s warm and we’re busy enjoying holidays and a slower schedule. What’s key is to make your daily movement much more achievable over the summer months. ‘By breaking down physical activity into enjoyable and manageable forms that suit you, your motivation increases and it’s no longer perceived as a chore,’ says Dame Kelly Holmes, Olympic champion and Nuffield Health fitness ambassador. It’s easier than you think to get started – here’s what to try to get your heart pumping and your muscles flexing and stretching. WHAT TO DO Familiarise yourself with these…

This is a topic I’ve been suggesting for a while. I pitched the idea as ‘Cellulite – should we be bothered?’ The editor’s comment came back as… ‘Yes, Annie, go ahead, but we’re all assuming (hoping) the answer is a resounding “No… we shouldn’t!’” Dead right, we shouldn’t! It’s not life-threatening or contagious and there are far more important things for us to dwell on. All that said, though, we’re women and we do like a skin debate. So, in a Joyce Grenfell, no-nonsense sort of way, we’re going to strip back the layers (pun intended), and find out whether we can do anything about cellulite and why it is totally normal. Because that’s what it is – TOTALLY normal. We all know what cellulite is – that sort of…

Light evenings, fun-filled holidays and feel-good vitamin D make the sunny season a firm favourite for Brits, but trying to sleep when it’s hot can take some of the joy out of this time of year. ‘Humid nights cause people to wake more frequently, reducing sleep quality and quantity,’ says Alison Jones, sleep expert at mattress brand Sealy. ‘Warm temperatures reduce the time spent in slow-wave sleep and REM sleep – the stages when the body does critical work to rejuvenate and restore itself.’ Menopausal? Then stifling nights might feel even worse. Plus, lack of restful sleep can result in moodiness and difficulty concentrating the next day. Optimal sleep temperature is 16-18C, while menopausal women would benefit from a room temperature of 12C, says sleep expert Hope Bastine. Yet summer…

Finding time for intimacy is often difficult, but being proactive and scheduling passion could be the solution. While this might not sound spontaneous or sexy, it can help couples who are time-poor or have mismatched libidos and are at risk of losing that part of their relationship completely. COULD IT WORK FOR YOU? If you tick two or more of the statements below, then scheduling sex might be for you. Do you… ■ Have a different sexual appetite to your partner? ■ Feel too tired for sex at the end of the day? ■ Have a busy life with no time for sex? ■Feel guilty the longer you go without sex? ■ Worry that you’re growing apart from your partner? Increase your chances of sexual fulfilment by following these dos…

There’s no denying the power of scent. It has the ability to recall memories and emotions, meaning we can change how we are feeling simply by smelling a blend of oils, explains Christina Salcedas, global director of education and wellbeing at Aromatherapy Associates. What’s more, aromatherapy can also work wonders via the skin. ‘Essential oils can be absorbed into the bloodstream, providing a sedating or stimulating effect,’ adds Christina. So, which oils do what? Find out here with our quick aromatherapy guide… ✢ DE-STRESS Racing thoughts? Chamomile will calm, while petitgrain clears the mind. ✢ ENERGISE Feeling sluggish? Try grapefruit to detox, rosemary to stimulate and juniper to release fluid retention. ✢ BOOST IMMUNITY As well as invigorating the senses, eucalyptus and pine essential oils can relieve seasonal allergies and…