Innholdsfortegnelse for February 2019 i Woman's Weekly Living Series

1 Cut down on fruit teas They sound healthy but some could be three times more damaging to teeth than orange juice. Research by the University of Bristol Dental School found the acid levels of raspberry, blackcurrant and lemon teas were particularly damaging to enamel, the protective layer of your teeth. ‘Drink water after fruit tea to rinse away acids,’ says Dr Uchenna Okoye, clinical director of London Smiling Dental Group (londonsmiling.com). 2 Anti-age your gums ‘Your gums may recede as you get older, making your teeth sensitive,’ says Dr Nigel Carter, of the Oral Health Foundation (dentalhealth.org). To help keep gums healthy, use soft, circular motions when you brush your teeth. And watch out for gum disease, caused by a build-up of plaque. Signs include…

7am Let in the light Open your curtains as soon as you wake up. ‘Studies show that getting light early in the morning helps set your body clock so you’ll be ready for sleep 16-18 hours later,’ explains physiotherapist  and author of The Good Sleep Guide, Sammy Margo. ‘That matters because the better the quality of your sleep, the better your mood will be generally.’ 8am Go for a walk If you can, get outdoors and have a walk – and do this as early as you can. Sammy says, ‘Being outdoors optimises your light exposure, while walking triggers the release of your body’s naturally occurring feel-good hormones.’ 8.30am eat yogurt Have sugar-free natural yogurt for breakfast. A study in the journal Brain, Behavior, and immunity found that probiotic-rich foods…

QI carried on when I sprained my ankle, and it was sore for weeks. What can I do if it happens again? A It’s very easy to damage the strong ligaments and tendons that cross each side of your ankle. Sprains produce immediate swelling and bruising that can be very painful, making it hard to tell if there’s a fracture. You may feel quite shocked, so sit down with your foot elevated. If there’s ice available, put some in a plastic bag, wrapped in a cloth, apply it for 20 minutes, then put on an elasticated support/crepe bandage. Take a painkiller and, unless it’s very severe (eg, you can’t bear any weight or your foot goes white/feels numb), wait an hour or two before deciding whether it feels bad enough…

Julia gives this advice... When out for a walk, let your dog warm up before throwing the ball, and then only do it a couple of times – or not at all, as this is one of the biggest causes of repetitive strain injury and joint issues. Allow your dog to mooch and sniff – it stretches their necks and spine and engages the muscles in their hind legs and pelvic region. The impact on joints when a dog jumps down from a car or furniture can be enormous. Lift your dog down instead, or train bigger dogs to use a ramp. Cover slippery floors with non-slip rugs to prevent a dog harming its muscles and joints. Provide your dog with a cushion to support their neck when sleeping. Provide…

1 Eat more protein Hair is made up of protein, so it needs a steady supply in order to grow sufficiently. Anabel recommends having at least 120g of protein (eggs, fish, lean meats, poultry, nuts) for breakfast and lunch. 2 Boost your iron levels Low stores of iron are known to reduce the growing phase of hair, so eat more red meat and leafy dark green veg, such as spinach, kale and broccoli. In addition, vitamin C-rich foods, like citrus fruits, strawberries, kiwis and peppers, can help increase iron absorption. 3 Treat your hair kindly Before blow-drying hair, always use a heat-protective spray and use styling products that contain UV protection on sunny days to protect your hair from the elements. 4…

You know how it goes... a tempting new recipe calls for a spice you manage to find lurking in the back of your cupboard. But it’s long past its ‘best before’ date. Should you risk using it? In a year Brits throw out 350,000 tonnes of food, worth £1 billion, that could have been eaten, according to the Waste and Resources Action Programme (WRAP) – and that’s got a lot to do with food labelling. ‘Display until’, ‘Sell by’, ‘Use by’, ‘Best before’... labels can confuse us into thinking anything past any of these dates is unsafe to eat. But this may not be the case with many of your long-life foods. Tinned food safe for: 3 years The canning process kills off the bacteria that would normally cause a…

1 Keep warm with layered clothing and stay in warm environments when you can. 2 Wear thick gloves (even to remove food from the freezer, if necessary), socks, a hat and fur-lined boots when you go out in the cold. Outdoor activity shops sell hand warmers. 3 Find out more, and/or buy heated gloves/socks/ insoles from Scleroderma & Raynaud’s UK (helpline: 0800 311 2756; sruk.co.uk). 4 Brisk exercise improves circulation and can relieve stress. Also try mindfulness, relaxation techniques or lifestyle changes to minimise the effects of stress triggers. 5 Don’t smoke as it damages arteries. Visit nhs.uk for help if you want to stop. 6 You may be entitled to workplace changes (speak to your employer) or disability benefits if your condition is work-related.…

The Alcohol Experiment (£12.99, HarperCollins) Whether you’re looking to cut back or give up for good, this 30-day programme by Annie Grace shows you a new way, every day, to think about your drinking. From what it’s really doing to your health to why we actually drink and the obstacles that can make it so hard to challenge an alcohol ‘habit’ that has crept up. Gene Eating (£14.99, Orion Books) WOy KV wL fiUK Pt ZV OHYK tV SVZL wLPNOt – for good? TV geneticist Dr Giles Yeo uses the latest science and his own research at Cambridge University to answer that question, in his ‘anti-diet’ diet book. It presents the facts we need to change our relationship with food to a healthier one in an engaging and easily digestible…

It has a low GI (Glycaemic Index) which helps stabilise blood sugar and reduce circulating insulin levels – targeting stomach fat. It’s calorie-controlled but ultra filling. Rich in high-fibre wholegrains and healthy monounsaturated fats to help counter a flabby waistline. Provides protein at every meal to help curb appetite and prevent muscle loss. What to do 1 Choose one breakfast, lunch and dinner daily, varying your choices. 2 Drink an extra glass of semi-skimmed milk or plant milk alternative (calcium-fortified), in addition to any already mentioned in the meals. 3 Snacks aren’t included in this plan, so you’ll need to space your meals well. If you yearn for a snack, have a handful of prawns, celery sticks spread with a little light soft cheese or an apple.…

Cleansing might just be the most important step in your skincare regime. That’s because unless you thoroughly wash away all the daily grime, pollution and make-up off your face, your serum and moisturiser will simply lie on top of your skin, unable to penetrate properly and work the way it’s supposed to. That’s bad news for your face AND your purse. So follow our advice to find a cleanser that suits your skin type and your face will reap the rewards! WHICH ONE IS RIGHT FOR YOU? Face wash isn’t a one-size-fits-all product so work out which formula is right for your skin type with our cleansing guide. IF YOU HAVE DRY SKIN Choose a balm or cream WE LOVE: Nspa Expert Softening Cleansing Balm, £10, Asda This rich balm…

Vegetable jalfrezi  A veg-packed good-for-you curry that’s satisfying and tasty Per serving: 200 cals, 8g fat, (3g sat fat), 22g carbs SERVES 6 1tbsp sunflower oil 1 red onion, chopped 3 garlic cloves, crushed 3cm root ginger, grated 2 chillies, deseeded and chopped 450g jar Patak’s Jalfrezi Sauce 400g can chopped tomatoes 600g (1½lb) butternut squash, chopped 1 cauliflower, broken into florets 200g (7oz) frozen peas 2tbsp fresh coriander leaves 1 Heat the sunflower oil in a large casserole dish. Fry the onion for 5 mins to soften, then add the garlic, grated ginger and chopped chillies and cook for 1 min. Pour in the jalfrezi sauce and the canned tomatoes, and then add a can full of water. 2 Tip in the butternut squash, season and stir to combine.…

Jo Loves Fragrance Paintbrush in Pomelo, £40, joloves.com The smart gel dries on the skin in seconds, leaving a layer of crisp, energising grapefruit fragrance. Scent Republik Scent Stik Fab!, £5, Superdrug Scribble onto pulse points for a burst of vanilla, praline and mandarin – definitely one for the sweet lovers! L’Occitane Cherry Blossom Roll-on EDT Intense, £16, uk.loccitane. com Conjure up thoughts of spring with this delicate fruity floral scent in a slim, apply-anywhere roll-on. YSL Black Opium Click, £29 Like Touche Eclat for your pulse points, this glittery pen has a precise applicator that dispenses the black coffee and vanilla gel fragrance onto skin. It’s bold and mysterious. Bronnley Cosmic Bloom EDT Rollerball, £10 Cut through your morning fatigue with a burst of citrus that melts into warming…

Reduced hair volume and hair loss are very common. ‘It affects one in three UK women at some point in their lives,’ says Anabel Kingsley, consultant trichologist at Philip Kingsley (philipkingsley.co.uk). The two most common types are hair shedding (androgenic thinning) and excessive daily loss (telogen effluvium). Excessive hair loss Telogen effluvium occurs when the growth (anagen) phase of the hair growth cycle is cut short, resulting in more hairs than usual moving to the shedding (telogen) phase, triggering excessive daily hair fall. There are several triggers, including iron and protein deficiency, shock, stress, crash dieting, a high fever, gastroenteritis and pregnancy. ‘Because it can take 6-12 weeks to notice the hair loss, you may not connect the two events,’ says Anabel. ‘We always ask clients to work backwards to…

1 Avoid being overweight – keep your waist size below 31.5in/80cm (women), 37in/94cm (white and black men) or 35in/90 cm(Asian men). 2 Reduce high sugar/starchy foods, especially sugary drinks (including fruit juices and smoothies), confectionery, cakes and biscuits. 3 Eat more veg, whole fruit, wholegrains, and nuts, seeds and oily fish for vitamins, minerals, fibre and omega-3 fats 4 Get moving – do 30 minutes of brisk activity five times a week, and 10 minutes’ standing and stretching for every hour of sitting. 5 Destress – try relaxation techniques and stick to recommended alcohol levels, which help you to sleep better and reduce fatty liver disease. Visit nhs.uk.…

Creamy salmon and courgette spaghetti A winning combination of healthy fats, carbs, and green veg. Per serving: 319 cals, 9g fat (1.5g sat fat) 42g carbs SERVES 4 200g spaghetti 2tsp olive oil 200g salmon fllet 4 courgettes, coarsely grated 1 garlic clove, crushed 284ml carton buttermilk Small bunch basil leaves Juice of 1 lime or lemon 1 Cook the spaghetti in boiling salted water for 10 mins. Meanwhile, heat olive oil in a large frying pan, add salmon, cook for about 5 mins. Add courgette and garlic, cook for 3 mins or until just softened. 2 Drain the spaghetti, reserving a cupful of cooking water. Tip pasta into the frying pan with the salmon and courgette. 3 Pour on the buttermilk, season generously, stir over a low heat and…

nutritional therapist sally Wisbey (sallywisbeynutrition.co.uk) reveals how she boosts her health and wellbeing. My ‘go-to’ remedy I swear by ginger tea and probiotics to settle any nausea or digestive complaints. And a bottle of RLZJuL RLTLKy MVY flyPUN HUxPLty. My favourite meal Anything with sweet potato. rich in vitamin C and beta carotenes, it helps boost the immune system and promote healthy skin. My MHvVuYPtL ZHSHK JVUtHPUZ VPSy fiZO, avocado, red pepper and beetroot, some toasted hazelnuts and a side of sweet potato wedges. Delicious! How I keep fit and healthy I’m a fan of green smoothies: I blend cucumber, celery, spinach, avocado, kiwi and lemon. I also go to the gym three to four times a week, practise mindfulness and love long walks. My perfect day A trip to…

Most women rely on lotions and potions to delay the inevitable ageing process, but call the Midwife star Jenny Agutter has a slightly different approach. ‘We share a great many things that we both like’ The 66-year-old actress has been married to her Swedish husband, Johan Tham, for almost 30 years, and it’s their exciting relationship that Jenny says keeps her looking and feeling youthful. ‘He is my stay-young secret. He definitely keeps me on my toes and we still have lots of fun together,’ she says. ‘I think humour is so important to a long-term relationship, it binds you together. Marriage is a commitment – it’s all a journey. ‘You don’t know what is coming at you and the thing is that you have to take the good moments,…

Aim to get at least seven hours’ sleep per night and power off screen and electronic devices for half an hour before you go to bed. Lack of shuteye makes you too tired to exercise and also disrupts the balance of key hormones that control the appetite, so you may be hungrier . New research gives scientific backing to lavender oil acting as a sedative too – so sprinkle a few drops on your bedding to help you get a good night’s sleep. Exercise-wise, get ting 10,000 steps a day can really help halt middle-age spread. Our activity levels can decline without us realising it in our 40s and 50s (when you’re no longer running after young kids, for ex ample), so monitoring with a pedometer or steps app is…

DO DOUBLE CLEANSE The first cleanse removes surface dirt, pollution and make-up, while the second one gets into your pores. DON’T WAIT Remove your make-up as soon as you get home in the evening so your skin can benefit from being clean and cosmetic-free for longer. DO USE A MUSLIN CLOTH It gives your face a gentle exfoliation at the same time as stimulating your circulation for healthier skin. DON’T OVERDO IT Washing your face too often can lead to dryness. If your skin feels particularly dry and tight, cut back to one wash in the evening. DO RINSE THOROUGHLY If you leave any traces of cleanser on your face, it could block your pores and cause irritation. DON’T GO TOO HOT Piping-hot water can strip the skin’s natural oils…

If you like being outdoors: Try tennis or country walks If you love the great outdoors and enjoy the social side of exercise, then finding something you can do outside with a friend, such as playing tennis or regular walks in the country, could be a great option for you. You’ll also help motivate each other. And doing it al fresco could be the key to helping you stick with your regime – a US study found people who exercised outside reported enjoying their workouts more and were more likely to repeat them than those getting fit indoors. Professor John Brewer, Head of the School of Sport, Health and Applied Science at St Mary’s University in London, says, ‘For exercise to be sustainable, it needs to be enjoyable,…

‘Muscle pain should not be a death sentence for dogs’ Julia Robertson gently rubs the neck of the little brown dog, working her fingers carefully around to the top of his back. Milo, an 11-year-old shih-tzu/pug cross, has dodgy back knees and he has been chasing his tail. To Julia, this is not an endearing habit but a warning sign that Milo is in pain. ‘Every dog with a lameness has a neck problem,’ she says. ‘This area is key for blood and nerve supply to the rest of the body. I’m checking out the muscle tone in his neck – I can identify how old an injury is from how the muscle feels. I’m also feeling for heat, which indicates inflammation, and there’s a lot of heat with Milo.…

Chicken and tomato stew This tasty, warming dish is the perfect comfort food for a wintry day and high in protein, so will keep you fuller for longer. Per serving: 261 cals, 8g fat (1.5g sat fat) 14g carbs SERVES 3 skinless chicken breasts 1 vegetable stock cube 1½tbsp olive oil 1 red onion, chopped 2 carrots, finely chopped 2 garlic cloves, sliced 1½tbsp tomato purée 2 x 400g tins chopped plum tomatoes Handful of basil, shredded, reserving a few whole leaves for garnish 1tbsp capers 6 sliced green olives 1 Put the chicken breasts in a pan with the stock cube and cover with 700ml boiling water. Simmer for 25 mins, or until the chicken is cooked through. 2 Meanwhile, heat the oil in another large pan, or casserole,…

1.Design your own yogurt ‘Instead of buying high-sugar yogurts, add fruit purée from fresh or canned fruit in juice to plain yogurt,’ says nutritionist, Fiona Hunter (fionahunter-nutrition.co.uk). 2.Love your spice rack ‘Lots of things add natural sweetness to your food – try coconut shavings, star anise, or cinnamon,’ says Jane Clarke. 3.Curb those cereal bars ‘Don’t be fooled by their “health halo” – many healthy-looking cereal bars contain as much sugar as a Krispy Kreme Donut,’ says Fiona. ‘Honey, agave syrup or coconut blossom nectar are added sugars.’ 4.Beware the barista Action on Sugar has found ‘designer’ coffees from coffee shops can contain staggering amounts of sugar – as much as 54g in some drinks! Stick to coffee without added syrups. 5.Tweak your taste buds Always have one sugar in…

Grilled orange slices with pistachios This is a classy twist on a fruit salad, buy the best-quality, tastiest oranges to be the focus of this dish. Per serving: Cals 118, Fat 5g (Sat fat 2g) Carbs 15g SERVES: 4 4 oranges (we included 2 blood oranges in our 4) 1tsp icing sugar 4tbsp half-fat crème fraîche 20g (1oz) pistachio kernels (without shells) 1tsp runny honey Dried rose petals 1 Peel and cut the oranges into 5mm thick slices, reserving half of them. Place the remaining slices on a lined baking tray, dust with the icing sugar and place under a hot grill for 5-8 mins until slightly charred. 2 Arrange the orange pieces on a serving plate, grilled ones on top, and artfully dollop over the crème fraîche, drizzle over…

1 Eat regularly – don’t miss or delay meals. And don’t rush. 2 Have six to eight drinks a day, especially water and non-caffeinated drinks; no more than three cups of tea/coffee, and limit alcohol and fizzy drinks. 3 See whether you can reduce symptoms by cutting down on high-fibre food – wholemeal flours, bran and wholegrains such as brown rice. 4 Reduce processed and re-cooked foods that contain ‘resistant starch’ which heads straight for the bowel. 5 Eat up to three portions (80g each) of fresh fruit daily. 6 If you have diarrhoea avoid the artificial sweetener, sorbitol – sweets, chewing gum, diet drinks and foods. 7 Eating an oat-based breakfast cereal/ porridge and/or 1tbsp of linseeds can help.…

WHAT IS RETINOL? Retinoids work by stimulating your skin to produce new cells, which will leave your complexion plumper, fresher and smoother. Then there’s retinol, which is milder and you can easily pick it up from Boots or Superdrug. We know they might sound seriously sci-fi, but these ingredients are seen by skin experts as the gold standard in anti-ageing. ‘Think of “retinoids” as an umbrella term for anything that’s derived from vitamin A,’ explains cosmetic dermatologist Dr Anjali Mahto. You might have also heard of Tretinoin, a retinoid cream that is usually only available on prescription from a dermatologist, due to it’s potency. WHAT TO USE… You don’t need a costly appointment with a skin doctor to use a retinoid. ‘Choose an over-the-counter product that contains at least 0.1%…

Stress trap: Weight gain Stress triggers the hormone cortisol which causes abdominal fat storage, says Dr Marilyn Glenville, author of Fat Around The Middle (£9.99, Kyle Cathie). ‘It stimulates the appetite and encourages the body to release blood sugar into the bloodstream to provide energy for the fight or flight response. Because this fuel isn’t used to get away from a physical danger, it’s stored as fat.’ Solution Keep blood glucose levels stable with slow-burn, low-GI foods (wholegrains, veg, pulses, fish and meat) and eliminate high-GI foods (processed foods, sugar, and white bread). And exercise – but don’t overdo it: while moderate exercise can ease stress as well as burn fat, too much will increase cortisol production. Stress trap: Gut issues The majority of British adults have suffered from some…