Innholdsfortegnelse for October 2024 i Woman&Home Feel Good You

Autumn signals the end of summer, the slow creep of cold, dark nights, while Christmas still feels months away. Yet, as the world changes colour around us, there’s beauty to be found in the golden season. A time to hunker down with a hot chocolate or pumpkin spiced latte in front of a roaring fire. Or, following the advice of our fabulous walking feature (p84), pull on those chunky knits and comfy boots to get outdoors and delight in the crackle of leaves underfoot. It’s even better if you have a four-legged friend to tag along with you, as it could mean you live a longer, healthier life (see p28). That back-to-school September vibe can also be the perfect opportunity for a fresh start. Whether that’s reassessing your life goals,…

Autumn is here, bringing with it longer nights and colder temperatures. Now is not the time to give up those cosy comfort foods that help us mourn the end of summer. And what if we said you didn’t have to, while still ditching those extra pounds you’ve been hanging on to? Sounds too good to be true, right? Wrong! Slimming down and feeling energised this autumn could be easier than you think. What’s key is allowing yourself those foods that make you happy. Pizza? Sure! Glass of wine at the weekend? Why not! We’ve teamed up with Second Nature – the NHS-trusted digital healthy eating programme – to provide a weight-loss plan that will help you reach your goals, without leaving you feeling deprived. ‘For a diet to work long…

Ectomorphs You’ll benefit from consuming more calories to support muscle growth and sustain energy levels, says Adam. You should opt for: ✢ Complex carbs, such as quinoa, brown rice, sweet potatoes and wholegrains for lasting energy. ✢ Lean proteins, including chicken, fish, eggs, dairy products, legumes and tofu, to aid muscle growth. ✢ Healthy fats, such as avocados, nuts, seeds and olive oil, to promote overall wellbeing while increasing calorie intake. What to avoid: Because ectomorphs don’t gain weight readily, it can be easy to make poor food choices. With this in mind, you should limit sugary and processed foods. Top tip: If trying to gain weight while exercising, you may find it easier to consume calories in liquid form – for example, through blended shakes made from whey protein,…

STRIP IT BACK As we say sayonara to summer, it’s the perfect time to get back to beauty basics. No matter how much make-up we put on or how clever our contouring, nothing beats a good skincare regime. Likewise, getting the right products for your hair type is vital for luscious, glossy locks. According to a study by Boots, the narrative around ageing is shifting. Instead of quick fixes, the focus is on maintaining healthy skin for longer. Experts tip ‘longevity’ as the beauty industry’s buzzword for 2024, with women looking to make smart choices today to keep their skin healthy in the future. Boots.com also reported that searches for ‘skin repair’ had increased by a third over the past 12 months. So, what does that mean for you, especially…

1 PREVENT RATHER THAN CURE We know we say it a lot, but it is so important to wear sunscreen every single day, all year round – especially if you are prone to hyperpigmentation. Those pesky UV rays trigger a malfunction in our skin, causing it to make more pigment than it needs, which is why you’ll notice that your hyperpigmentation deepens during and after the summer months. If you put off applying SPF because you don’t like the feel of it on your skin, give Eucerin Hydro Protect Ultra-light Fluid SPF50+, £20, boots.com, a go. It has a barely-there, serum-like texture and doesn’t leave any greasy residue. 2 TRY AN EXFOLIANT Regularly exfoliating is an easy way to soften the appearance of hyperpigmentation marks. The process works by persuading…

PACKABLE RAIN JACKETS THE SMART WATCH SPORTS BRAS TRAINERS WORKOUT SHORTS LONG-SLEEVE TOPS BAGS…

From stress levels and vitamin deficiencies to the risk of contracting oral cancer, your tongue can reveal all sorts of surprising things about your health. But could you spot if symptoms are down to something serious, or just from eating a hot meal too fast? Stand in front of a mirror, stick out your tongue and check for the following signs. ULCERS IT COULD MEAN: You’re stressed Ulcers on the tongue or inner cheeks tend to be uncomfortable for four to five days, then subside and disappear within two weeks. They typically occur when people are rundown or stressed. ‘It could be a problem with the immune system or due to bacteria or viruses,’ says dental hygienist Anna Middleton, founder of London Hygienist. ‘Stress and tissue injury are the most…

Can’t stop thinking about a celebrity or someone you see from afar? Believe them to be everything you want in a romantic partner? Maybe you even spend time wondering if they feel the same way about you. Crushes are exciting – and normal – but what happens when these feelings become so intense that they affect your day-to-day life? This is known as limerence. It’s a term coined by psychologist Dorothy Tennov in the 1970s, and is described as having obsessive thoughts and fantasies about a person, usually one you’ve had minimal contact with. While crushes tend to be associated with teenage girls, they can affect you at any age and can feel overwhelming. Sound familiar? Our experts reveal how to spot the difference between love and limerence, what might…

Always fretting? Excessive worrying is common among women, but getting a handle on negative thoughts is key to better mental health.  ‘The quieter we can keep the mind, the more stable we become then the brain works in a more helpful way,’ says psychotherapist Owen O’Kane. Take our quiz to discover how you worry and read our tips for helping yourself… 1 YOUR BOSS WANTS A MEETING WITH YOU LATER IN THE WEEK. YOU… A Assume you’ve done something wrong, and fret B Go for a few drinks with workmates  C Get on with your work, but worry in the background D Think it’s about a pay rise 2 YOUR FRIEND IS WORRIED ABOUT SOMETHING. WHAT DO YOU DO?  A Listen and empathise B Change the subject C Shut out your own…

TEST YOUR BREATH Breathlessness during strenuous activity is common, and feeling short of breath can increase with age, but it can also be a sign of something more serious. To check your breathing, go to breathtest.asthmaandlung.org.uk. This test will help you to decide if you need to see a GP. DON’T LEAVE THE LID UP Each flush of the loo creates thousands of droplets of bacteria that can contaminate surfaces up to 180cm away – so remember to close the toilet lid before flushing. ‘This simple act can help contain the spread of germs, avoiding potential health risks such as E.coli and norovirus,’ says GP Dr Donald Grant, senior clinician at The Independent Pharmacy. SOCIALISE TO SLASH STROKE RISK Regularly seeing family and friends could help prevent you from having…

All available from Google Play/App Store Did you know that, thanks to instant access, apps are one of the most convenient ways to practise self-care? Download them on to your phone to encourage you to find ways to relax, calm anxious thoughts, get fit, sleep better and feel better – all in your own time and at your own pace. What’s more, our suggestions are all free, so you don’t have to worry about your budget when giving yourself a boost. DistrACT If you’re struggling with thoughts of self-harm or suicide, this app provides advice on how to identify your needs and manage the urge to hurt yourself. There’s also access to support groups and helplines, and there’s a calm zone with books, quotes and videos, as well as information…

There’s no ‘right way’ to grieve ‘Everyone grieves differently,’ says Christopher. The stages of grief include denial, anger, bargaining, depression and acceptance, and are equally applicable to pets. It’s OK to feel all of these, some of them or other feelings entirely. Acknowledge your feelings And name them. It makes them more real and controllable. Christopher explains, ‘Say to yourself: “Today I’m feeling sad.” Or “Today I’m feeling cross that my dog has died.”’ And make sure you name the feeling rather than making it your identity. ‘So not I am angry or I am sad. But rather I am feeling sad or I am feeling confused,’ says Christopher. ‘Naming the feeling creates distance and makes it more manageable.’ Talk to others ‘Either in person with sympathetic family and friends…

TIP If you like spice, add a little chopped chilli to the rice Mexican chicken Adding a touch of dark chocolate gives a delicious flavour – it’s high in iron and magnesium, too. Serves 4-6 • Prep 20 mins • Cook 1 hr 30 mins ✢ 1tbsp vegetable oil✢ 8 organic skinless chicken thighs✢ 1 onion, roughly chopped✢ 3 garlic cloves, crushed✢ 1-1½tbsp dried chillies✢ ½tsp allspice✢ 2tsp coriander seeds, crushed✢ 1tsp fennel seeds, crushed✢ ¾tsp sweet smoked paprika✢ 1 cinnamon stick✢ 200g passata✢ 300ml chicken stock✢ 2tbsp raisins✢ 35g 85% dark chocolate, chopped✢ Juice ½-1 lime✢ Large bunch coriander For the rice: ✢ 1tsp vegetable oil✢ 1 small onion, peeled and finely chopped✢ 2 large tomatoes, finely chopped✢ 250g basmati rice, rinsed in cold water✢ 150g frozen peas, thawed…

FOR ECTOMORPHS ✢ Barre: Enhances flexibility and strength. Good for the core, which may be weaker for ectomorphs. ✢ Rowing: This low-impact exercise builds muscle, especially in the upper body and the back, where ectomorphs might be weaker. ✢ Yoga: Enhances flexibility and core strength without excessive calorie burn, to help maintain muscle. ✢ Weightlifting: Focuses on building muscle mass and strength, which ectomorphs typically need. FOR ENDOMORPHS ✢ Group fitness classes (Zumba, spin): A fun, social environment that can help with motivation, plus they usually combine cardiovascular and strength elements, which help with weight management. ✢HIIT: Maximises calorie burning in a short time and boosts metabolism, which is helpful if you gain and retain weight easily. ✢ Strength training: Builds muscle mass, which helps to increase resting metabolic rate. ✢ Swimming: A no-impact workout that’s…

LOVE YOUR BODY Elevate the lotion game with ingredients often reserved for your face. The Ordinary Niacinamide 5% Face and Body Emulsion, £11.70, theordinary.com, targets dark spots and discoloration, whatever your natural skin tone. Powered by exfoliating salicylic acid, Dermalogica Clear Start Clarifying Body Spray, £25, dermalogica.co.uk, cuts down body breakouts in a handy spritz-on mist. For all-over softness, try Q+A Collagen Body Butter, £10, Boots. Using vegetable collagen and a collagen-boosting peptide, it leaves skin feeling soft and supple. WARM UP With a new season here, update your fragrance with spicier notes. Try Jo Loves Black Cashmeran & Tonka, £150, joloves.com. For evening, Jimmy Choo I Want Choo, £81, the perfumeshop.com, is crafted with amber, jasmine, sandalwood and praline. Zara Amber Fever, £22.99, zara.com, is our favourite with orchid,…

‘My furry clients keep me on my toes’ Alex Blamire, 45, from Hove, East Sussex, has managed to create a win-win business ‘When my husband Russell and I were choosing a dog, I was determined to pick an energetic breed that could keep up with our active lifestyle. Charlie, a beagle, could literally go the extra mile, tail wagging all the way. And that was fine for weekends and holidays but during the week, when we were at work, he had to put up with a one-hour walk with me before I left for the office. It wasn’t really enough for him – and it turned out to be too little for me, too. Even though I’d been striving to achieve 10,000 steps a day, when I hit 40 I…

Have a minor illness or ailment? There are plenty of effective medicines that can be bought over the counter from the chemist or supermarket. Your local pharmacist is also on hand for self-care tips and advice on the correct medication to take. ‘If your symptoms suggest something more serious, pharmacists will raise a red flag and say whether you need to see a GP,’ says Shirin Alwash, pharmacy manager and Royal Pharmaceutical Society ambassador. Here are some essential facts to remember when self-medicating. MANAGE YOUR CABINET Correct storage is key for at-home remedies. ‘Storing your medicines properly ensures that they work as they should,’ says Shirin. It’s best to keep them in a dry cupboard, away from light and moisture and out of reach of children. Also, don’t be tempted…

Cervical All women aged 25-64 should go for regular cervical screening. These tests can detect abnormal cells before they cause you problems. You’ll get a letter in the post inviting you to make an appointment, so make sure you attend. Breast This uses an X-ray test called a mammogram that can spot cancers when they’re too small to see or feel. Women aged 50-71 (in England) are invited for a screening every three years. There’s currently a trial to examine the effectiveness of offering some women one extra screen between the ages of 47 and 49 and one between the ages of 71 and 73. Over 71? You can contact your local screening unit for an appointment. Bowel Men and women aged 60-74 are sent a home testing kit every…

TAKE MIDLIFE IN YOUR HANDS Hormones, eh! Those pesky chemical messengers can play havoc at all stages of our lives, men included. Our w&h experts have some tips to stop midlife hormone changes from damaging your relationship (p122). Want to reignite passion in the bedroom? We’ve got a surprising way of having more sex – and better orgasms (p118). Statistics confirm that our middle years are our busiest – we’re raising kids, caring for parents, nurturing careers, managing households, dealing with perimenopause and the menopause while becoming increasingly conscious of the need to take care of our health. Phew! It’s exhausting simply reading all that! It’s not easy but with careful thought, self-exploration and buckets of courage, we can make changes. Turn the page to read about four incredible women…

Be honest with yourself The first step is to recognise and accept that you are experiencing limerence, without blaming or shaming yourself. ‘Understanding that your intense feelings are part of a psychological experience can help you gain perspective and start to manage them more effectively,’ says Katie. Limit contact ‘This is going to be brutal, but involves taking responsibility for your own behaviour,’ says Helen. Block them on social media, don’t go to places you know they will be in the ‘hope’ of bumping into them, and delete their number. ‘When you are feeling pulled towards checking on them, think about what feeling you’re avoiding,’ she adds. Are you lonely? Do you crave romantic attention? Try journaling to unpick what’s going on with your emotions. Seek professional support Attachment-related therapy,…

EASE ANXIETY Pukka Three Chamomile, £4.75 for 20 bags, hollandandbarrett.com Relax your nervous system and help to soothe daily tension with this calming blend. AID DIGESTION Heath and Heather Organic Fennel, £2.99 for 20 bags, heathandheather.co.uk Bloated? Fennel acts as a diuretic so this full-flavoured infusion may help with water retention and discomfort. BOOST BONES Tick Tock Rooibos (Redbush) Tea, £3.90 for 80 bags, sainsburys.co.uk Rooibos is linked to higher bone mineral density, according to research – particularly in postmenopausal women.…

1 STAY IN YOUR LANE Focus on your own goals and work on achieving them in your own time. ‘Compose a plan, set realistic times and stay consistent,’ says Marisa. ‘Avoid getting distracted by the “noise” of what others are doing. This can be demotivating and you’re less likely to achieve your targets.’ 2 SPEAK YOUR FEELINGS  After spending the evening with a loved-up couple, would you question whether your own relationship was on the rocks? If you notice spiralling negative thoughts, say them out loud, suggests Dawn. ‘What we accept from our internal voice often sounds ridiculous when spoken.’ 3 GET CURIOUS Look out for ‘emotional landmines’. ‘Feel that twinge of comparison? Bring it to the conscious and challenge it. Ask yourself, “What am I feeling?” and “Where does this stem from?”’ says…

1 CHECK YOUR ENERGY LEVELS Take a piece of paper and draw a line down the middle. On one side, write all the ‘energy giving’ things that make you feel safe, comforted and happy – maybe that’s baking for people, dog sitting or helping out with shopping. On the other side, list the ‘energy sapping’ things that leave you feeling angry, sad, uncomfortable and used. ‘The key is to deliberately give more of your time to the energy-giving actions or people, and less to what’s draining you,’ says Aisling. ‘Once you have this list of non-negotiables, you won’t be faced with making decisions on the spot when someone asks something of you.’ 2 SET SOME BOUNDARIES ‘If you say “yes” even if it compromises your own values, setting boundaries will change your…

Frazzled? You’re not alone – 63% of Brits feel this way at least once a week*. The bad news is that being stressed negatively affects your health. ‘Stress manifests itself in different ways,’ says registered nutritionist and naturopath Caroline Peyton**. ‘The body is marvellous at adapting to it, but there can be creeping signs that things are not well.’ Here’s how the body reacts… 1 YOUR HEART RACES The release of stress hormones, such as cortisol and adrenaline, triggers our ‘fight or flight’ response – causing our heart rate to increase. If stress continues, the body cannot deal with such high levels of these hormones, and other physical effects soon come into play. SORT IT Get out of the fight-or-flight mode with some deep breathing. ‘Sit quietly with one hand on…

DIET BREAK THE CYCLE Latest statistics show that British women spend an alarming 21 years and 8 months on some kind of diet or another*. The diet culture of the 1990s and 2000s has a lot to answer for in that respect, but we are making progress, with the emphasis moving towards health and fitness. Striving for a healthy diet – whether you want to lose a few pounds or feel more energised – doesn’t have to mean you’re ‘dieting’. As our exclusive, NHS-trusted eating plan from Second Nature (p34) shows, it’s all about finding balance, and teaching ourselves long-term healthy habits. And yes, that can include your favourite treats! We come in all different shapes and sizes and, as thousands of Olympians and Paralympians showed in Paris, fitness looks…

SAVE OVER 600 CALORIES! For many of us, it’s a weekend tradition; for others, a hangover cure; and some love it for dinner instead of breakfast. However you choose to enjoy a Full English, it doesn't have to be off the menu if you're trying to eat healthily. ‘Making a few simple changes to your ingredients can transform its nutrient intake,’ says chef Sophie Nahmad from Gousto. Here’s how. Better bread SWAP 1 slice medium white bread, fried (229 cals)  FOR 1 slice wholemeal bread, toasted (87 cals) SAVE 142 CALS Sensitive stomach? ‘Sourdough is a good alternative too, as it’s great for your gut,’ says Sophie. Dollop of sauce SWAP 1tbsp shop-bought ketchup (15cals) FOR 1tbsp tomato salsa (4 cals) SAVE 11 CALS Blend tomatoes, onion, garlic, white wine…

If you’ve been using the same cosmetics for years, then it’s time for an update. When done correctly, your make-up base has the ability to transform your skin. Got pigmentation? Even it out with foundation. Skin looking a little dull? Then perk it up with a fabulous blusher. Want cheekbones? Learn how to contour. Here we share the best tried-and-tested tips by make-up experts, as well as fail-safe buys, to help you to achieve complexion perfection in mere minutes. PRIME TIME Primers aren’t always necessary, but they can bring about a huge difference to the rest of your make-up. Make-up artist Ruby Hammer loves using them. ‘They’re fantastic, especially when you need your make-up to really last,’ she says. ‘There are lots of different types to suit all needs.’ ✢…

NO PAIN, ALL GAIN The easiest way to get in shape and stay that way is to make your chosen workout a habit. To do that, there are some simple things to consider. First and foremost, do you enjoy it? Second, does it fit in with your daily routine? And finally, does it make you feel good? If your workouts are a slog that leave you staring at your trainers in apprehension, you’re not going to keep putting them on. The good news is, exercise doesn’t have to hurt or leave you aching for days. You don’t have to race through endless miles or lift your own body weight to feel fit and strong – though, of course, you can if you want to! As the following pages explain, a…

Aim to do three sessions a week – choose any days that fit in with your lifestyle. MASTER THE C-CURVE Round your spine by scooping in your abs. It strengthens deep abdominal muscles and stretches back muscles. BETTER BREATHING ✢ Focusing on your breath enhances your control of each movement. ✢ Inhale when you open and expand your body; exhale on effort, when you contract. ✢ Get into a rhythm to stop you from holding your breath.…

In this month’s column, we’re talking about body shape and whether we can streamline our pear-shaped hips or apple-shaped tummies. Can we actually work against genes and change our physical shape? Well, the chances of me morphing from Annie Deadman (broad of shoulder and short of leg) into the Princess of Wales (tall, willowy, with enviable ankles and a small waist) are nil. That said, changes to how we exercise and eat can definitely affect, if not transform, how we look. Let’s get a few basic facts in place first. To lose fat (people say lose weight, but what they mean is lose fat), we need to be in a calorie deficit. This means eating the right amount of calories – you can get this from any free online calorie…

THE WOMAN IN ALL OF US Public Displays of Womanhood or ‘PDWs’ shouldn’t be a taboo topic, neither should they be a source of shame. A study by BUPA found that 89% of us have experienced visible health symptoms, such as hot flushes, heightened emotions, excessive sweating, severe period pain or leaks while around others. Of those, half felt embarrassed, 46% felt self-conscious and 14% experienced feelings of depression. So our experts have been busy putting together clever solutions to help you handle and even style out these perfectly normal midlife bodily functions. Autumn is a great time to reassess our general health, too, perhaps make some changes or introduce good habits. With that in mind, and with the cost-of-living crisis dragging on, you’ll love our wellbeing hacks on p104.…

PICK THE RIGHT PILL Different painkillers will treat different types of pain more effectively. ‘Paracetamol is used to ease headaches and most non-nerve pain, aspirin is an everyday painkiller for aches and pains, such as headache, toothache and period pain. It can also treat colds and flu-like symptoms, and be used to bring down a fever,’ says Shirin. ‘Ibuprofen, diclofenac and naproxen are all non-steroidal anti-inflammatory drugs (NSAIDs). They work better when there’s evidence of an inflammatory cause, such as arthritis or an injury.’ LOOK AFTER YOUR TUM Some painkillers, such as ibuprofen or aspirin, can upset the stomach, so the NHS suggests taking these with a small amount of food, such as a couple of biscuits, a sandwich or a glass of milk. ‘Paracetamol doesn’t irritate the stomach lining,…

It can cause debilitating symptoms for many – in fact, irritable bowel syndrome, or IBS, torments up to 20% of the UK population*. IBS, where the bowel becomes upset by different gas-creating foods, can lead to bloating, cramps, diarrhoea and/or constipation. It can cause embarrassment and anxiety, as those who try to deal with it attempt to get on with their daily lives. If you’ve had a diagnosis from your GP, but are still struggling to cope, we reveal the expert advice that can help relieve symptoms. 1 Drink peppermint ‘Peppermint has antispasmodic effects in the gut,’ says Paula Werrett, a nutritionist at the Institute for Optimum Nutrition. ‘Peppermint capsules have also been shown to help.’ TRY: Twinings Pure Peppermint Tea (£2.25 for 80 teabags, Sainsbury’s) 2 Keep a food…

Eureka moments aren’t just about Einstein-like scientific discoveries. Just as important are those sudden ‘ohmigod’ realisations that something needs to shift in our lives. The challenge is to act on these thoughts before fear of the unknown puts us off. Our responses to change are not always within our control, says life coach Becky Hall, author of The Art of Enough (£14.99, Practical Inspiration Publishing). ‘Our nervous systems are hardwired for predictability – we like to know what will happen next.’ The key is not to get overwhelmed. ‘We want to be proactive not reactive, so taking time to calm our nervous system, breathe and think positive is crucial,’ says Becky. ‘Then we can look at the choices we have with more clarity, and use our best thinking.’ Here, four…

RELEARN EACH OTHER This is a new chapter for you both. You’re different from who you were a decade ago, so simply assuming you know each other inside out takes away the opportunity to share new thoughts or life perspectives. ‘We stop being curious after a while, but now is the time to ask questions and relearn each other,’ says Dr Allen. ‘Find time to ask how they’re feeling, what unrealised ambitions they have, and really try to take a fresh interest in each other’s thoughts and desires.’ DO NEW STUFF You have the old memories, now it’s time to create new ones. Take a road trip somewhere new, embark on a home project, start a class together or simply go for dinner at a different restaurant. Trying new things…

Tell us about your exercise routine… Because of my job, I don’t have a set routine but I do have a personal trainer and I try to do two sessions with him a week. I love being outdoors so we workout outside, mainly doing interval training. I also go on lots of walks, because I’ve got two dogs, and I play golf, which is another thing that keeps you fit – if you walk the golf course and play 18 holes, that’s a lot of walking. What’s your diet like? I grew up going to a theatre school where I did a lot of dancing, so I was very aware from quite a young age that you need to have a balanced diet. So I’d say my diet was pretty…