Innholdsfortegnelse for April 2025 i Woman&Home Feel Good You

Isn’t this the absolute best time of year? As the blossoms bloom, the days lengthen and the temperature starts to rise, it’s time to shake off the winter blues and look ahead. And so, with this in mind, our new issue of Feel Good You is all about joy: how to find it, how to keep it – and even incorporate it into our make-up bag (p56)! Our woman&home experts have investigated fresh ways to feel better, whether it’s by escaping the grip of our phones (p22), cooking up stress-busting dishes (p46), or finding the courage to date again (p124), if that’s where you are in life. We also meet Cynthia, Sally and Melanie (p78), who have discovered a feel-good way to get the exercise habit (here’s a clue: it’s…

Our gut feelings can help guide us – whether it’s the spidey sense that kicks in when something isn’t quite right or saying ‘yes’ to an opportunity without fully thinking it through. ‘It’s a feeling that might be experienced as a profound certainty, a clear, calm knowing,’ says psychotherapist Sophie Scott*. In fact, 70%** of Brits say they always trust their instincts to lead them down the right path. Take our quiz to see if you follow your head or your heart in life and get expert advice on how to tune into your gut intuition when it matters.…

RELAX ABOUT ROAD TRIPS Car journeys are loaded with uncertainties, from traffic jams to road closures. Identify any ‘what ifs’ for the journey and develop a back-up plan. Look into alternative routes, allowing extra time for stops. Or, make a playlist. Calming music can help reduce driving anxiety and improve drivers’ focus, leading to fewer accidents, studies have found. SAIL AWAY STRESS-FREE A fear of travelling by ferry ‘may begin with a sense of danger, which sets the mind racing,’ says Dr Mort. Familiarise yourself with the layout as soon as you’re onboard. In choppy water, walk in the middle of the ship to feel less movement, or stare at the horizon. Your eyes will realise you’re moving and align with your body sensations to prevent sea sickness. TRUST THE TRAINS…

◼ Once I pick up my phone I find I can’t put it down. ◼ I always need to have my phone, tablet or computer close by. ◼ When I feel sad, angry, lonely or bored, I surf the internet. ◼ Not checking messages, emails or social media for a few hours makes me anxious. ◼ Going online is more enjoyable than doing activities in real life. ◼ I overthink what to post on my social media profile. ◼ I Google everything that I need to know.…

Day one BREAKFAST Poached egg and avocado on cauliflower. One 2cm-thick slice of cauliflower sprayed with oil, sprinkled with seeds of your choice, roasted for 30 mins, topped with ½ small avocado and 1 poached egg. Or… Berrylicious smoothie bowl. Blend 1 frozen banana, 2 handfuls frozen berries and 4tbsp unsweetened soya yogurt. Top with a handful of fresh berries. MORNING SNACK 1tbsp unsalted almonds.  Or… 4 walnut halves. LUNCH Asian prawn bowl. Boil 50g brown rice and fry 100g raw prawns in spray of oil with garlic, chilli and ginger. Mix the rice and prawns with 1 sliced pepper, 3 sliced spring onions, 1 handful ready-to-eat bean sprouts and dressing made from 1tbsp each hot water, fish sauce, lime juice and 1tsp sesame oil. Or… Mexican baked sweet potato.…

Posh baked beans A complex carbohydrate, butter beans are great for providing slow-release energy. Serves 4 • Prep 15 mins • Cook 20 hours ✢ 1tbsp olive oil✢ 1 onion, sliced✢ ½tbsp Dijon mustard✢ 1tsp each; chilli powder, ground cumin✢ 3tbsp tomato puree✢ 2tbsp maple syrup✢ 400g chopped tomatoes✢ 400ml vegetable stock✢ 400g tin butter beans✢ 300g kidney beans✢ 400g haricot beans✢ 1 green chilli, finely sliced, to serve✢ Handful coriander, to serve✢ Toast, to serve 1 Heat the oil in a pan, add the onion and soften for 2 mins. Turn up the heat and cook until the onions are brown and caramelised.  2 Add the mustard, chilli powder, cumin, tomato puree and maple syrup, cook for 2 mins then add the tomatoes and stock, cook for 2-3 mins.…

1 If you are working out in the morning… Cardio is a real endorphin-booster, so going for a walk or run is a great way to start the day. It will leave you feeling energised and motivated for the day ahead. 2 If you are working out at lunchtime… Energy levels can sometimes drop off and you may feel sluggish. Go for a refreshing 30-minute swim or quick Pilates session for a whole body toning and strengthening workout. 3 If you are working out in the evening… Do exercise that leaves you energised, but also ready to wind down for a good night’s sleep. A stretching workout is a good option. It won’t increase your heart rate too dramatically but will help relax your muscles and mind before going to…

Turkish-style stuffed butternut squash This hearty veggie dish is packed with anti-inflammatory ingredients, and carotenoids to benefit the immune system. Serves 4 • Prep 25 mins • Cook 1hr 5 mins ✢ 2 butternut squash, halved and deseeded✢ 4tbsp olive oil For the filling:✢ 3tbsp olive oil✢ 1 large onion, finely chopped✢ 1 garlic clove, thinly sliced✢ 1tsp ground cumin✢ 450g tomatoes, roughly chopped✢ 4tbsp flat leaf parsley, chopped✢ 1tbsp oregano, chopped✢ 2tbsp sun-dried tomato paste✢ 1tsp cumin seeds✢ Rocket salad, to serve (optional) 1 Heat the oven to 200C Fan/Gas 7. Put the squash halves, cut-side up, in a roasting tin, brush each with 1tbsp oil and season. Roast for 45 mins until lightly charred on top.  2 Meanwhile, heat the oil for the filling in a large, heavy-based…

LOVE NOTES A generous bottle at a great price, this limited edition perfume is ideal for a romantic evening. It’s pretty and pillowy-soft with notes of iris, bergamot and patchouli. Discover Amore EDT, £12, 100ml, M&S SUNSHINE SPRITZ Sparkling Italian bergamot, honeysuckle, figs and musks create a warm and fruity fragrance. Aerin Mediterranean Honeysuckle Figue EDP, £108, 50ml, John Lewis CONFIDENCE BOOST This new take on cult classic For Her is pure glamour. Peach and bergamot team with white flower blooms and musc, and amber and vanilla dry down. Narciso Rodriguez For Her EDP Intense, £136, 100ml, Boots MIST ME? This super-scented combo of pink berries, peonies, violets and hazelnuts is instantly joy-giving.  Floral Street Wonderland Peony Perfume Mist, £24, 120ml, floralstreet.com…

The bigger your hair, the better. ‘Voluminous hair is perceived as more youthful,’ explains hair guru Sam McKnight. ‘It’s how we remember our hair looking in our youth.’ If yours needs a bit of va-va-voom, read on for our ultimate guide. VOLUME SOS COLOUR YOUR WAY TO BIGGER HAIR ‘There are lots of ways you can use colour,’ says style director at John Frieda Salons Jake Davis. ‘Add shade and light contrast with highlights and lowlights – this will add depth and dimension.’ Pro colourist Zoë Irwin shares her technique. ‘I like to bring highlights up to the root and lighten the hair,’ she advises. ‘Finer highlights help mimic natural hair colour and provide dimension, rather than an all-over colour. This enhances movement and volume, giving the hair a fuller…

If you’re feeling low, gardening is a therapeutic activity that is proven to lift spirits and build resilience. Research reveals that getting out in the garden helps us deal with stress and reduces symptoms of depression and anxiety****. Gardening has been found to have such a positive effect, it is offered as a social prescription, with the NHS making referrals from mental health centres and rehabilitation units. Try these simple ways to get the feel-good benefits… NURTURE YOUR PLANTS Tending to a garden over changing seasons gives a sense of purpose, encourages patience and acceptance, and can stave off loneliness and negative emotions. ‘The exercise, fresh air, caring for wildlife and growing plants all support the body and mind,’ says horticultural therapist Deb Hoskin. GET MINDFUL Repetitive tasks such as…

✢ Drivers can underestimate how fast cyclists move, so you need to be extra vigilant. ✢ Stay visible. Ensure your bike is fitted with lights and that you wear high-vis clothing. ✢ Apply brakes early, as the bike’s speed and weight may take longer to slow down. ✢ Take a cycle proficiency test, now known as the National Standard for Cycle Training. There’s a cycle skills online course at tfl.gov.uk. ✢ Slow down! Zipping along a bit too speedily for your liking? Turn down the power output of the motor for a little less oomph when you pedal.…

Step 1 Stand tall on your mat, feet together and arms by your sides. Inhale and reach both arms up high, extending your spine and lifting your ribs to open your chest. Step 2 Exhale and stretch forwards and down, folding at your waist, keeping your back straight and bending your knees so your hands lie flat on the floor beside your feet. Step 3 Inhale and take a step back with your right leg, lowering your right knee to the floor, keeping your front knee at a right angle and hands on the floor. Look up and extend your spine forwards, opening your chest. Step 4 Hold your breath as you step your left leg back to join the right, bringing you into a plank position. Exhale and bend…

Type 1 Hard, pebble-like lumps that look like rabbit droppings. MEANS Severe constipation. Type 2 Sausage-shaped, with lumps – a bit like a bunch of grapes. MEANS Mild constipation. These hard, lumpy stools are likely to be uncomfortable to pass. Constipation – when the poo is sitting in the large intestine and colon for a long time – can be caused by a number of things, including medication, stress, dietary changes or illness. FIX IT Make sure that you drink more water and increase your fibre intake. However, if you find that you’re constipated for more than 14 days, it’s advisable to seek medical advice. Type 3 A flat sausage shape with surface cracks. MEANS Normal poo. Type 4 A smooth and soft snake shape. MEANS Normal poo. Sausage and…

✢ Beforehand, you’ll be asked to drink a strong laxative (which doesn’t taste great). It cleans your bowel thoroughly so the endoscopist can spot any change, but it will mean frequent trips to the toilet. ✢ At your appointment, you’ll be asked to change into a gown. A nurse will explain the procedure and ask you to lie on your side. The endoscopist will then put a thin flexible tube with a camera on the end up your bottom, to see the inside of your bowel. ✢ The procedure is usually painless and only takes about 30 minutes – there can be some discomfort, so you’ll be offered a painkiller or sedative if you wish. ✢ The endoscopist may remove polyps (non-cancerous growths) or tissue samples if they think anything needs…

✢ SLEEPING Your spine should be straight when lying on your side, says Sammy. ‘Try placing a pillow between your legs if you sleep on your side, or under your knees if you sleep on your back.’ ✢ SITTING ‘Sit up straight with your bottom against the seat back and your shoulder blades touching the backrest,’ says chiropractor Rishi Loatey. Avoid sitting cross-legged for long periods, which can increase imbalance in the pelvis and misalignment of the hips. ✢ WALKING Stand tall. Pretend that your head and vertebrae are made of helium to help you lengthen your spine.…

✢ NSAIDs BEST FOR Managing short-term pain and fever, mostly by reducing inflammation. They’re also recommended for swelling and stiffness around bones and joints. ✢ COMPOUND PAINKILLERS (SUCH AS CO-CODAMOL) BEST FOR ‘Co-codamol is a mixture of paracetamol and codeine, used to treat headaches, muscular pain and toothache when paracetamol and ibuprofen aren’t working,’ says Niamh. ✢ PARACETAMOL BEST FOR Reducing fever, helping manage mild to moderate aches and pains.…

My exercise routine I work out for 40 minutes first thing in the morning, doing Pilates and weights. I used to do cardio and HIIT, but I found that they spiked my cortisol and made me bigger. I follow an online programme called Sort Your Fit Out with Richie Swan, who I met on Heidi Range’s hen do! It costs £8 a week, and I’ve done it since lockdown, and it’s amazing. I’m not Hollywood fit; I’m South-East London fit. I’m never going to get up at 4am and smash out a workout. My workout buddy… If I’m doing a live class as opposed to a recording, it’s my Sort Your Fit Out community because loads of my mates do it, too, so we get to hang out. We’ve got…

DRESS RIGHT While warmer weather can help put a spring in your step, it can also leave many of us more prone to bug bites. But you can protect yourself from pests by picking the right clothes, says a study published in Nature Communications. Mosquitoes are attracted to people wearing black, red or orange – so avoid these colours to help prevent being bitten. COULD PING-PONG HELP PARKINSON’S? Picking up a table tennis paddle can help improve speech, dressing and walking in those with Parkinson’s disease, says research from the American Academy of Neurology. Scientists suggest this is due to the hand-eye training and aerobic demands of the sport, which may help combat the gradual reduction in dopamine. This neurotransmitter plays an important role in regulating body movement. Visit tabletennisengland.co.uk…

1 You’re offered a new, better job, but it means relocating. You… Immediately say yes. You know it’s the right career move. Research where you’d live and moving costs before accepting. Have a strong sense you should go for it, but stay put – then regret it. Feel excited imagining your new life in a new area, but worry it might not work out for you. 2 You’re single and get asked on a date by someone attractive. You… Are so bombarded with friends’ opinions that you can’t commit to a time or a place. Get butterflies – it could be something special – but decide to decline out of fear of the unknown. Say yes without thinking. The chemistry between you is undeniable. Consider whether or not you have…

However much you break down or simplify a task, sometimes you may still struggle to get it done. So, whether it’s making a difficult call or going for a run, make a point of prioritising the things you find hardest. Remember that often successful people are no more capable – they just do whatever it takes to make things happen, even if it means doing things they hate. Do the things you dislike most, first, and the rest of your to-do list will feel like a breeze in comparison.…

✢ CLEAN UP Declutter your phone or tablet. ‘Digitally cleanse your devices by unfollowing social media accounts and toxic influencers that don’t make you feel good,’ suggests Dr Kent. ✢ GET DIGI POSITIVE Make the online space work better for you by choosing activities that boost wellbeing. You could do a digital class to learn a new skill. Future Learn (futurelearn.com) has hundreds of short courses. – TRICK THE ALGORITHM Learn how to curate a personalised social media feed. ‘Delete and report ads you don’t want to see and only “like” content which nourishes your mental health,’ says Dr Kent. ✢ BREAK UP WITH YOUR PROFILE We often see our online persona as an extension of ourselves. ‘Mentally detach your personal identity from your social media profile, know this is…

Sound healing Gong baths and sound baths are healing techniques designed to help you sink into deep meditation and restore harmony to your body and mind. You lie on a mat and ‘bathe’ in the vibrations of instruments including gongs, harps, chimes, chanting voices and didgeridoos. Some therapists create melodic sounds by rubbing a small mallet around singing bowls, which may be placed on your body for pulsation. Forest bathing Shinrin-yoku (‘forest bath’) is a relaxation process that originated in Japan, where for centuries, people have immersed themselves among trees, inhaling deeply to boost mental and physical health. By 2050, 68% of the world’s population is projected to be living in cities, but a two-hour session of communing with nature is said to calm and de-stress. You can forest-bathe in…

SPRING BACK TO LIFE As we head into a fresh season, channel Mother Nature and recharge. Our nutrition experts have dreamed up the tastiest recipes guaranteed to give your energy levels a boost, plus we reveal the optimum times of the day to refuel your body. But we’re kicking off the section with a new eating plan, designed to get you back on track fast. If you’re looking for an easy way to drop a few of those pounds gained in hibernation, you’ve come to the right place!…

PERFECT YOUR POSTURE Straighten your back and stand with your feet hip-width apart. Gently pull your shoulders back and take deep breaths, keeping your tummy pulled in. Practise this and your tummy will be retrained to stay flat. ADD A PROBIOTIC Bloating can be caused by a bad mix of bacteria in the gut – probiotics like acidophilus capsules help maintain the right balance of good bacteria and help many women reduce bloating. GET RID OF GAS Try a tummy massage. Use circular motions from right to left for about five minutes. If you like, you can use a massage oil to help. The massage helps soothe your digestive system, release trapped gas and maintain digestive regularity for a flatter tum.…

Almost half of Brits admit to only drinking a single glass of water a day – and they’re missing out on a major health benefit. Dehydration can contribute to unpleasant symptoms, such as dizziness, headaches, poor concentration and tiredness, and the long-term effects like cramp, dry skin and decreased kidney function. But water also helps break down food, so a lack of it can lead to poor gut health and even weight gain. Could this be the prompt you need to help top up your tank? READING THE SIGNS Clinical studies have shown around four in 10 people mistake thirst for hunger, says dietician Dr Carrie Ruxton, from the Tea Advisory Panel. ‘A stomach pang doesn’t necessarily mean you’re hungry. Signals for both thirst and hunger are generated in the same…

Enjoy this fabulous Liz Earle classic skincare duo and save £12 on the RRP. This fab spring offer gives you a fantastic saving and a free product ENJOY THE ULTIMATE SELF-CARE EXPERIENCE PLUS YOU GET A FREE MOLTON BROWN PRODUCT WORTH £12 We’ve paired Liz Earle’s Pro-Biotic Balancing Milk Cleanser (100ml, RRP £18) with her Instant Boost Skin Tonic (200ml, RRP £18) to create a skincare duo that’s perfect for anyone. It’s worth £36, but you pay just £23.99 – a saving of £12. Not only that, we’ve got a FREE Molton Brown 100ml Shower Gel (fragrance may vary) worth £12 absolutely FREE, as well as FREE P&P, making this an absolute bargain – as ever, when they’re gone, they’re gone! TO ORDER Visit: www.realbeautybargains.com/le Enter number of sets required…

Swap bronzer and contour for a HEALTHY FLUSH ‘Blush gives the illusion of health and vitality,’ says make-up artist Ruby Hammer. ‘With the right shade, you can brighten your whole face instantly, adding a healthy glow that wakes up your complexion. Cream blushes are easy to blend, plus they’re hydrating, making them perfect for mature or dry skin.’ When it comes to shades, pick a slightly more vibrant tone of the colour you normally blush – whether that’s a light red or a fuchsia pink. Ruby recommends starting on the apples of your cheeks, then upwards and outwards. For cream blush, you can use a soft brush like Boots Blusher Brush, £5, boots.com. Or, for a more natural finish, use your fingertips. Start with a small amount and gradually build up…

✢ BLOW-DRY UPSIDE DOWN ‘Tip your hair upside down when blow-drying to get volume before smoothing mid-lengths and ends with a brush.’ ✢ TWEAK YOUR TOOLS ‘Unless you have very thick, coarse or unruly hair, take the nozzle off the hairdryer. It concentrates the flow of air, smoothing and flattening.’ ✢ FLIP YOUR PARTING ‘Go from the middle to the side, or vice versa – just move it from how you normally wear it. The difference is instant!’ ✢ DO THE TWIST ‘Twist hair into a topknot, secure with a clip or soft band so it doesn’t dent. Leave while you get ready and just before you head out remove it. Hair will have a little wave, texture and lifted roots.’ ✢ USE ROLLERS FOR ADDED VA-VA-VOOM ‘After blow-drying each section,…

‘Working out is much more fun as a couple’ Cynthia Green, 60, from London, works out with her fiancé, Milo, 46 ‘Fitness and health were languishing on my to-do list for years. I meant to do something about them but, like so many women, life got in the way. My daughter Alacia, 31, and granddaughter Ariyah, 10, were both living with me. So, as well as my work as a celebrant and registrar, I was also busy being a mum and grandmother too. Alacia and Ariyah moved out in July 2021, so I decided to prioritise some me-time. I’d been in the habit of coming in from work and flopping in front of the TV with a lot of junk food. My weight had been creeping up and I felt…

Heard the phrase ‘Body Mass Index’ (BMI), but not really sure what it means? It’s a measure that uses your height and weight to work out whether you’re a healthy weight. But it can cause a lot of confusion. Now, let’s think about that word ‘weight’. Our weight incorporates all our organs, bones, blood, muscle and body fat. During strength-training sessions – whether that’s yoga or weightlifting – muscles get stronger and denser, and over time go from flabby to firm. We’re adding value to our body, but this also can add weight (not largeness). Let’s say Jane has lots of muscle and minimal body fat. She may well have the same BMI as her mate Sandra, who has lots of body fat and little muscle tone. That’s because the…

IN THE PINK It’s great news for most that we’re leaving winter behind – except perhaps for those who suffer the misery of hay fever. This spring, celebrate the new season without sore eyes and sneezes – turn the page for more. And if embarrassing health niggles are preventing you from feeling rosy, our three special reports from p96 could help put your mind at rest. As GP Helen Wall explains, you can trust your doctor with anything……

Many of us visit our GPs several times a year. They often know more about our lives than our loved ones do. But how clued-up are we about how they work? From discovering how your surgery is funded to revealing when it’s OK for doctors to break confidentiality rules, Dr Helen gives us the full low-down. It’s like a small business There is a lack of understanding about how general practice is run and funded. GP surgeries are independent businesses with an NHS contract that sets out the core things a practice must do. Most partners are GPs – they make key decisions and share responsibility for the financial and operational running. If the books don’t balance at the end of the month, the partners will take home less pay.…

✢ FREQUENCY There is no set normal amount for people. ‘It’s actually down to what’s usual for you,’ says GP Dr Philippa Kaye. ‘One person may open their bowels twice a week, someone else every day and another person four times a day. If that’s “normal” for each of those people, then it’s not concerning.’ However, it’s when your ‘normal’ routine changes that it starts to raise alarm bells. ✢ HOLDING IT IN Not near a toilet? Don’t worry, holding in the occasional poo won’t do much harm. But doing this often can lead to constipation, impaction, inflammation and other more serious complications. Never feel embarrassed about needing to go in public; just remember that everyone has to go at some point. People may also lose the urge to poo,…

✢ TAKING TOO MANY If you’ve become immune to painkillers, you may be tempted to take more than you should. This is a big no-no. Speak to your doctor about options. ✢ CRUSHING PILLS Struggle to swallow tablets? It may be tempting to break them up, but this can be dangerous. ‘Many medications have outer coatings that protect the stomach or ensure slow release,’ explains Leyla Hannbeck, chief executive officer at the Independent Pharmacies Association. ✢ SWALLOWING TABLETS WITH GRAPEFRUIT JUICE It contains a substance that can alter the ‘breakdown’ of some drugs, sometimes causing more of the drug to enter the blood or stay in the body longer. ✢ GETTING BEHIND THE WHEEL AFTER TAKING CODEINE It’s a mild opiate – in the same class as morphine – and…

Let’s be honest. It can feel flattering, in the right circumstances, to be asked for advice by friends, family members or even those you sit next to at the bus stop. After all, it may suggest that others look up to you as a fount of knowledge. Or it might mean they just need to vent out loud – and it doesn’t matter who to. Often, however, nodding along just won’t cut it, especially when emotions are running high. Who hasn’t been on the receiving end of one of those frantic, long phone calls where you are coerced into minutely dissecting whether your friend should leave her ‘useless’ husband, tell her sister she’s no help when it comes to their elderly mother or let her daughter-in-law know she can see…

1 BE CLEAR ‘Inform well-meaning family members or mutual friends that you’re unavailable to discuss the estranged person’s life’, says Fiona. This minimises unsolicited updates or commentary, allowing you to maintain boundaries. 2 DEFINE A CODE OF EMOTIONAL CONDUCT Estrangement can look different for everyone. It may mean zero contact or you may want to observe milestones like birthdays with simple gestures. ‘It’s important to find a balance that aligns with your personality type and needs, but only engage if you can manage the response,’ says Fiona. 3 PREPARE FOR RIPPLE EFFECTS Understand that estrangement from one person may shift other relationships. Know that friends or family members may maintain contact with the estranged person. ‘Allow for the shake of the family or friendship tree and be mindful that your boundaries and…

Morning I’LL HANDLE WHAT TODAY BRINGS Beginning your day with this mantra can put you in the right mindset to tackle whatever may come your way. We often get upset when our life is changing, often because we haven’t caught up with the new plan. Sarah suggests thinking about what you’re expecting from today, so you can meet the moments that don’t deliver. Midday I CAN DO THIS It’s easy to fall into the negative-thinking trap when things go wrong, but a positive self-pep talk can give you the strength to face challenges head-on. When things get tough during your day, repeat this mantra. ‘You’ve done hard things before. Know that whatever it is you’re facing, you already have everything you need to handle it,’ Sarah explains. ‘You have your presence,…

MOSTLY BLUE Your gut feelings control you When it comes to making decisions, you don’t have to think twice. But be careful not to base every life choice on your intuition. Big changes, such as moving or jumping into a new relationship, require a little more practical thinking. Consider why you’re saying yes or no and think about the possible outcomes. ‘When making any major life decision, it’s a good idea to “feed your gut” with lots of real-life data first,’ says Sophie. Sometimes that ‘gut feeling’ can simply be excitement. MOSTLY GREEN Logic leads your decision-making You listen to your head, not your heart, but sometimes over-thinking can mean you don’t acknowledge what it is you really want. ‘When we spend a lot of time in our heads, we…

Does the fear of travel stop you escaping to hotter climates? Past negative travel experiences can put a damper on both the countdown to jetting off and booking a trip in the first place. But there are simple ways to overcoming your worries… The day before Setting aside a few minutes to meditate can help prevent catastrophising. ‘Visualise what your journey will look like, but try to keep your mind from straying into worst-case scenarios,’ says mental-health expert Dr Sophie Mort*. ‘Repeat the visualisation until you’re comfortable.’ Setting off Remind yourself why you’re willing to face the anxiety of travel – to enjoy the destination. Breathe deeply and picture your destination and the things you’re looking forward to doing there. ‘Go over the times you’ve done it before safely and…

KNEE TO OPPOSITE ELBOW Standing tall, lift your right knee off the floor and twist it up to touch your left elbow. As you come out of the movement, extend your left arm to the ceiling and your right leg out to the floor. Repeat on the other side. ARMS-OUT SQUAT Stand with your feet hip-width apart and toes slightly pointed out. Squat down, sitting back into your heels. Pause, engage your core and extend your arms straight out in front of you. Stand up and repeat. CHOPS Standing tall, hold your arms out in front of you, locking them straight. Bend your knees and twist down towards the floor, pointing your outstretched arms to the left side. Then extend and twist your arms up and over your right shoulder.…

GREEK YOGURT Rich in satiating protein, a small pot of creamy Greek yogurt will keep you going when hunger strikes. BANANA Munching on one medium-sized banana will provide you with a natural source of fruit sugar along with fibre to pep up energy levels while avoiding any major blood-sugar spikes. ALMONDS Nibble on a handful of nuts, such as almonds. They are high in healthy fats and protein, which together will keep you feeling full. AVOCADO Scoop out the flesh of a small avocado and spread on a couple of wholegrain crackers for the perfect mix of macronutrients.…

Fortunately, healthy hydration is becoming fashionable as more of us enjoy the benefits of ‘micro-drinking’ – this is a way of drinking more by adding low-or no-sugar sachets, drops, nutrients or electrolytes to plain water to enrich it or to make it more interesting. These drinks can be a useful top-up, but experts warn against relying on them entirely. ‘Consuming smart water as your only source of hydration could lead to electrolyte imbalance,’ says Dr Ruxton. We rate… WATERDROP MICRODRINKS Pop a hydration cube into still or sparkling, hot or cold water for a sugar-free, thirst-quenching drink (from £14.90 for 18 servings, en.waterdrop.com). BETTERYOU MAGNESIUM WATER Contains 50% of your daily magnesium needs (£5.97 for three 250ml cans, betteryou.com). DR FUNK These sugar-free, lightly sparkling vitamin waters provide just four…

CUT THEM BIGGER Larger pieces will absorb less fat during roasting. Parboil and finish off in the oven. COOK IN OLIVE OIL Lard and goose fat are packed with saturated fat. Olive oil or rapeseed oil will still make them go crispy! MIX UP VARIETIES Add sweet potatoes to the mix – unlike regular potatoes, sweet potatoes count towards your five a day. LEAVE THE SKIN ON Eating the whole (washed) potato greatly increases fibre intake.…

IN NEUTRAL Pantone’s colour of the year is Mocha Mousse – a warm, understated neutral. Embrace the trend with a soft smoky eye using Bobbi Brown Long-Wear Cream Shadow Sticks in Hazelnut, Cappuccino and Mocha, £29.50 each, bobbibrown.co.uk, combined with a brown nude lip. We love Catrice Creamy Nudes Lip Pen in 010 Mocha Me Happy, £3.79, justmylook.com. On nails, Mavala Nail Colour in Fez, £6.40, John Lewis, is an elegant choice. GLOW ON Ready your complexion for sunnier days with a touch of tan. St. Tropez Sunlit Skin Bronzing Tint & Tan, £29, Boots, makes you look healthy, fresh and rested, combining long-lasting self-tan with an instant glow and skincare-level ingredients. Apply it directly to skin and the tan will develop within a few hours. Launching this month, Caudalie Self-Tan Sun…

CICA FOR REDNESS Various factors can trigger redness. Menopause, spicy foods or using a new skin cream can all make your skin throw a wobbler. Rosacea is slightly different and most common in women aged between 30 and 50, with signs that include persistent redness, thread veins and pimples. Both redness and rosacea can be improved with a calming routine, and the cica plant, also known as Centella asiatica, can be a real saviour for inflamed skin. Cleanse with Erborian Centella Cleansing Balm, £29, lookfantastic.com, and follow with La Roche-Posay Cicaplast Baume B5+, £19.50, Boots, a tonic for red, raw skin. NIACINAMIDE FOR PIGMENTATION Pigmentation is caused by excess melanin (the pigment that gives skin its colour) and can be triggered by different scenarios, including UV exposure, surging hormones or…

✢ Prep with heat protectant through wet hair – don’t wrap your hair in a towel. ✢ Rough dry using fingers as a comb until it’s 95% dry. ✢ Smooth hair as you dry with a round barrel brush – don’t brush the hair downwards, brush it outwards to encourage volume at the root. ✢ Once you’ve smoothed the hair and created movement, wrap it up and clip it at the root to let the hair cool. ✢ Unclip right before you leave the house, and it’ll be tousled and bouncy.…

1 WATCH MEAT INTAKE Red meat, especially beef, lamb and processed meat may increase the risk. When a chemical in red meat called haem is broken down in the gut, chemicals are formed and these have been found to damage the cells that line the bowel, which can lead to bowel cancer. The World Cancer Research Fund recommends less than 500g (cooked) red meat per week and very little processed meat. 2 ENJOY A COFFEE Coffee consumption (six cups caffeinated, four-five cups decaf a day) can significantly decrease the risk of bowel cancer, especially for women. The magic ingredients? Protective plant chemicals called polyphenols, according to some studies*. 3 CONTROL WEIGHT Weight gain, especially fat around the middle, is linked with a higher risk of bowel cancer in women. It’s…

YES, YOU CAN! Spring… it’s a season bursting with fresh hope and optimism and, in this section, you’ll discover a feast of new opportunities. First off, we meet Farzana, Alison, Kathryn and Ottilie, who have all found unique and meaningful ways to use their senses. We have the low-down on learning to date again – and how to stay healthy between the sheets once you find the one. Plus we bring you some simple affirmations designed to shush any unhelpful inner thoughts. Now, repeat after us… I can do this! >>…

1 CHOOSE THE RIGHT MOMENT Time and place are essential for both of you. ‘The right setting for giving advice is a quiet, private place where you won’t be interrupted,’ says Chloe. And while a glass of wine may feel tempting, ‘it can also impair your judgement and distort your emotions. It’s generally better to have important conversations without alcohol involved,’ she says. Heading outside can also work well. ‘Some people prefer going for walks and talking, as being outdoors can bring a sense of calmness,’ adds Holly. 2 KNOW WHAT’S BEING ASKED OF YOU Begin by listening carefully to what your friend wants to share with you. ‘Try to ensure they feel heard and understood before offering your thoughts and opinions,’ says Holly. ‘It might be that they simply…

COMMUNICATE COMPASSIONATELY A good place to start is to talk about the things you appreciate about each other. ‘Discuss what you are each grateful for in the relationship and what you want to hold onto,’ says Fiona. For example, ‘I love that we shared a common taste in music and we can go to concerts together.’ Promoting good communication is one of the ways we can begin to heal relationships and trauma within families. ACTIVELY LISTEN AND AVOID JUMPING IN One way to achieve this is to introduce a prop – like a spoon – into the conversation and only speak when you’re holding it. ‘This will help to ensure you both hear what each other needs from the relationship, without feeling like you’re in battle,’ says Fiona. CONSIDER THE…

✢ Burford Garden Co, Burford This cavernous garden centre sells it all – plants, homewares, clothing, furniture, books and firepits. You could lose hours perusing the wares, particularly if you include lunch from the on-site cafe. burford.co.uk ✢ Daylesford Organic, Daylesford Stock up on edible delights – Bledington blue cheese, locally reared lamb, peach and jasmine kombucha – from this luxury farm shop. You’ll also find desirable home and kitchen kit, a garden shop and a cookery school. daylesford.com ✢ Highgrove Shop, Tetbury This boutique sells branded goodies from King Charles’ Highgrove estate, just down the road. You can expect wild flower-scented soap, botanical-inspired jewellery and organic lemon curd. highgrovegardens.com…