Innholdsfortegnelse for April 2019 i Woman's Weekly Living Series

I think I’m ageing pretty darn well. ‘I can still touch my toes,’ I boasted to my two teenage daughters recently. ‘Yeah, but it only counts with your hands – not your boobs, Mum,’ quipped my eldest! I guess that maintaining a healthy sense of humour about yourself is another way of staying young?! So, I devoured the brilliant age-proofing tips in our 18-page special which starts on p35. There’s so much you can do to turn back the clock on both your mind and body.…

Positive Thinking Pocketbook (£8.99, Capstone) If you’re stuck in a negativity rut this little book can help. Gill Hasson’s tips are simple but effective and there are sections on becoming more confident and coping with criticism. The positive-thinking quotes at the end are an inspiration. Ten to Zen (£10.99, Bluebird) Psychotherapist Owen O’Kane shows you how to reduce your anxiety and stress levels in just 10 minutes a day. The mental workouts are based on the latest tried-and-tested therapeutic models from neuroscience and psychology, and are quick and easy to fit into even the busiest of lives.…

... talk to your pharmacist. They’re often the best first port of call. ‘A daily non-sedating antihistamine is the first-line treatment for hay fever, and there are a variety of preparations available to suit individual needs,’ says Holly. You’ll probably save money, too, if you can get to know the key ingredients and ask for these by name. For example, the big brand Clarityn is the same as loratadine, which costs about a tenth of the price if you buy it by its generic name from behind the pharmacy counter. Beyond antihistamines, corticosteroid nasal sprays help to prevent inflammation – but you need to start taking these about two weeks before your symptoms strike. Once your nostrils are inflamed, it will be harder for the active ingredient beclometasone to penetrate.…

Lamb cutlets with chickpea and pomegranate salad Barbecued or grilled lamb cutlets are much lower in fat and easier to cook than a whole roasted leg of lamb. PER SERVING: 618 cals; 33g fat; 10g sat fat; 35g carbs SERVES 6 ✿ 2 lamb cutlets, French trimmed if possible ✿ 6 round flatbreads ✿ 1tbsp olive oil FOR THE MARINADE: ✿ 2 cloves garlic, crushed ✿ 1tsp cumin seeds, lightly crushed ✿ 2tbsp olive oil FOR THE TAHINI DRESSING: ✿ 4tbsp light tahini ✿ 2tbsp extra-virgin olive oil ✿ Juice of 1 lemon ✿ 1tsp mild honey FOR THE SALAD: ✿ 100g (3½oz) wild rocket leaves ✿ 1 small red onion, halved and finely sliced ✿ 400g tin chickpeas ✿ Seeds of ½ pomegranate ✿ Handful mint leaves, shredded 1…

Avon Mark Glow On Natural Radiance Foundation, £10 You won’t believe how nice your skin feels wearing this, and that’s thanks to clever Invisi-Blend technology. Infused with vitamins and antioxidants, this sheer formula gives you a flawless, radiant glow. Barry M All Night Long Foundation Stick, £6.99 Throw this fab little foundation stick in your bag for touch-ups on the go. Having said that, you shouldn’t need to reapply too many times, as it lasts most of the day. Given its longevity, it doesn’t feel heavy either. Rimmel Match Perfection Foundation, £8.29 With shades to match a whopping 99% of UK skin tones, you’ve guessed it, there’s a shade for you! This foundation blends into the skin without masking it, so your face looks as though it has nothing on,…

Eat plenty of energy-givers, which are easy to digest and packed with essential nutrients. Choose from: ✿ leafy greens (rocket, watercress, kelp, spinach, kale, Swiss chard, broccoli, wheatgrass, parsley, basil) ✿ lemon ✿ lime ✿ grapefruit ✿ sweet potato ✿ almonds ✿ almond milk ✿ walnuts ✿ pecans ✿ dates ✿ figs ✿ apricots ✿ onion ✿ garlic ✿ ginger ✿ quinoa ✿ buckwheat ✿ brown rice ✿ coconut and coconut water ✿ apples ✿ pear ✿ papaya ✿ mango ✿ avocado ✿ sunflower ✿ flax ✿ pumpkin and sesame seeds ✿ herbs. Avoid energy-sappers, including: ✘ dairy (such as cheese, eggs, butter, milk) ✘ meat ✘ poultry ✘ processed foods ✘ cakes ✘ biscuits ✘ crisps ✘ fizzy drinks ✘ chocolate ✘ tea ✘ coffee. ✿ Eat slowly and…

Chorizo and goat’s cheese frittata PER SERVING: 430 cals; 31g fat; 12g sat fat; 11g carbs SERVES 4 ✿ 2 tbsp olive oil ✿ 1 red onion, sliced ✿ 350g prepared butternut squash chunks ✿ 120g diced chorizo ✿ 6 eggs, lightly beaten ✿ 120g goat’s cheese, sliced ✿ 3 tbsp chopped fresh chives 1 Heat the oil in a large, non-stick pan. Add the onion and butternut squash and fry gently for 10 mins until both are softened but not browned. 2 Add the chorizo, fry for 2-3 mins, then pour in the eggs. Cook for 5 mins until the eggs are beginning to set. 3 Add the goat’s cheese and chives to the pan, cook for a couple of mins, then pop under a hot grill until set,…

PROTECT FROM DAMAGE As you age, your hair cells stop producing melanin (the pigment that gives hair colour), meaning a slow shift to grey. The lack of protective pigment also means your locks are more brittle and prone to damage. Stock up on VO5 Express Primer Spray, £4.39, Superdrug, and L’Oréal Solar Sublime Protection Conditioning Spray, £15, selected salons nationwide, for daily protection against sun and heat. FIGHT THE FRIZZ Good for your garden but not so much for your hair, spring showers can wreak frizzy havoc on stressed-out locks. As well as nourishing hair masks and oils, invest in IGK Laid Back Defrizz and Anti-Static Spray, £25, Space NK, or Toni & Guy Flyaway Taming Wand, £9.99, Boots, to smooth fluffy flyaways in just a few minutes. REHYDRATE DRY…

1 People with naturally dark skin (especially those of African-Caribbean, South Asian or Middle Eastern origin). 2 People who are housebound, or who rarely go out without putting on sunblock or covering skin with clothing. 3 Babies, children, pregnant or breastfeeding women and the elderly. 4 People with restricted diets or conditions that affect nutrient absorption, such as vegetarians, people who eat non-fortified breads, or with chronic liver/kidney or bowel disease, or alcoholism.…

PAINFUL SEX An estimated one in 13 women up to the age of 74 has had painful sex for at least three months in the past year, according to UK research. Not surprisingly, these women often also mentioned other difficulties, such as vaginal dryness, lack of enjoyment and anxiety about sex, relationship issues (including unequal levels of desire), physical health problems and depression. Pain can be a stinging or ‘tearing’ soreness felt at the entrance or inside the vagina (front passage) or a dull, aching or persistent pain deep in your pelvis during or after lovemaking (and possibly other times, too). Describing pain accurately and any linked urinary, vulval (external) or bowel symptoms, or unexpected bleeding, can help to identify what’s wrong, although you may need further tests. Vaginal dryness…

Smoking rates have fallen by a quarter in the past 10 years, although almost one in five of us still lights up regularly. Rising cost, smoking bans and smoking cessation services have all helped, and electronic (e-) cigarettes, also known as vapes, have made a difference, too. Why stop? Cigarettes contain hundreds of chemicals as well as harmful tar and addictive nicotine. Smoking causes 80,000 deaths in England each year, and 50% of smokers will die (on average 10 years earlier) from smoking-related diseases such as mouth, throat, lung and kidney cancers, heart or lung disease, strokes and circulatory diseases. It is also linked to sight and dental problems. Smoking weakens connective tissue, producing premature wrinkles, pelvic floor prolapse incontinence and osteoporosis. It’s also linked to male/female fertility problems, miscarriage,…

My go-to remedy Fresh air (combined with some outdoor exercise) is my fail-safe remedy to alleviate stress and give me time and space to think through issues and develop solutions. My favourite meal I love spicy, flavoursome food, so curries and chillies are my favourite meals, followed by a ‘proper pudding’ like rhubarb crumble and custard. How I keep fit I used to be an Army officer and keeping fit has stayed with me. I enjoy walking our dog each day and try to run or cycle as often as I can. I love sailing, but opportunities to get out to sea are limited living in the Midlands! My perfect day There will be glorious sunshine and I’d start with a bike ride with my husband in the Derbyshire countryside,…

MARCH Time to quit It’s No Smoking Day in March, making it a great month to give up the habit for good. Combining nicotine replacement therapy with the NHS Stop Smoking services will boost your chance of quitting by up to four times, says pharmacist Sam Preston. Call 0300 123 104 or visit nhs.uk/smokefree to find details of your local service. APRIL Stave off the seasonal sneezes Around 15 million of us in the UK suffer from hay fever, and the key to stopping symptoms in their tracks is to try to start treatment before they emerge. Holly Shaw, nurse advisor at Allergy UK, says, ‘A variety of effective remedies are available, including steroid nasal sprays, oral antihistamines, eye drops and nasal barrier balms. Speak to a pharmacist about the…

Intensely itchy rash of small, red spots ‘Often mistaken for eczema, an extremely itchy rash is more likely to be scabies, especially if it’s between your fingers,’ says Dr Anthony Bewley, Consultant Dermatologist at Whipps Cross and St Barts NHS Trust. ‘It’s contagious, and caught by at least 20 minutes of skin-to-skin contact. It’s often transmitted through sex, but you’re also at risk if you’re a care worker in a nursing home – or sharing a bed with one. The incubation period is six weeks, so think about any contact you could have had that far back.’ Help is at hand ‘Your pharmacist can sell you an anti-scabies cream without a prescription,’ says Dr Bewley. ‘But it’s important to be sure this is what you have – if you mistake…

Wholewheat spaghetti with asparagus Wholewheat spaghetti is higher in fibre and other macronutrients than regular pasta PER SERVING: 450 cals; 8g fat; 2g sat fat; 73g carbs SERVES 4 ✿ 400g (14oz) wholewheat spaghetti ✿ 1tbsp extra-virgin olive oil ✿ 2 garlic cloves, sliced very thinly ✿ Pinch of chilli flakes ✿ 250g (9oz) medium asparagus tips ✿ 10g (½oz) pine nuts, toasted ✿ Grated zest of 1 lemon and 2tbsp juice ✿ 25g (1oz) pecorino cheese, finely grated ✿ 2tbsp flat-leaf parsley, finely chopped 1 Bring a large pan of water to the boil and cook the spaghetti according to the pack instructions. Drain, reserving a little of the cooking water. 2 Meanwhile, heat the oil in a large frying pan and cook the garlic and chilli flakes for…

1 REAP THE BENEFITS OF RETINOL Retinol, otherwise known as vitamin A, packs a serious anti-ageing punch. It works to firm sagging skin, tackle fine lines and even out tone. Use it at night to avoid exposing new skin to sunlight. ✿ Nspa Expert Nightly Revitalising Retinol Capsules, £10, Asda; Pixi Retinol Tonic, £18, cultbeauty.co.uk. 2 ADD A RAPID HYDRATION HIT A quick fix for crepey skin, a single molecule of hyaluronic acid can hold up to 1,000 times its weight in water – meaning it’ll flood fine lines with skin-plumping hydration. In winter months, aim to add extra moisture to your skincare routine by looking out for this hydrating ingredient in serums, moisturisers and even your foundation. ✿ B Hydrated Booster, £9.99, Superdrug. 3 TAKE TIME TO MASSAGE Upgrade…

We need healthy brain inputs and outputs in order to balance. Signals from our muscles, joints and gravity provide constant feedback about our body’s position, which our brains cross-reference with information from our eyes and inner ears. These are rapidly interpreted and, if necessary, our brains send new instructions to our muscles and joints, so we are constantly readjusting. Damage or ageing changes in any of these structures can affect our stability, walking, and coordination, putting us at risk of falls, while motion sickness is triggered by conflicting messages from the body, eyes and ears. Losing our balance As we grow, we acquire good balance and ‘hardwired’ skills, such as riding a bike. But by the age of 85, half of us will have balance or walking problems. Around one…

Helen Mirren It can be tricky to get a strong shine on grey tresses, but Helen’s cool white shade leaves her hair looking super-healthy. Halfway between a bob and a crop, this in-between length helps make her hair look thicker. Judi Dench Devoted to her pixie crop since the 1960s, Judi proves you don’t have to change your hair as you age. Choppy layers and a barely-there fringe create texture and volume. Glenn Close Shunning a traditional grey for a warm, champagne-toned blonde, Glenn gives us a masterclass in just how versatile grey can be. Her face-framing layers are so flattering, too. Jamie Lee Curtis Swapping her signature salt-and-pepper crop for a swept-back style, this icy shade is gorgeous against Jamie’s glowing tan. Diane Keaton Diane’s trademark tresses haven’t changed…

Hearty halloumi bake  This healthy veggie tray bake feels luxuriously indulgent, thanks to t he rich and salty cheese – yet it’s less than 500 calories per serving! PER SERVING: 445 cals; 13.5g fat; 5g sat fat; 49g carbs SERVES 4 ✿ 2 red peppers, deseeded and cut into large pieces ✿ 1 aubergine, cut into chunks ✿ 2 large sweet potatoes (about 500g), peeled and cut into small chunks ✿ 1 large courgette, thickly sliced ✿ 2tsp fennel seeds, optional ✿ 1tbsp olive oil ✿ 150g (5oz) red split lentils, rinsed ✿ 750ml hot vegetable stock ✿ 250g pack light halloumi cheese, cut into 8 slices ✿ Handful of fresh parsley leaves, to garnish 1 Heat the oven to 200C/Gas 6. Put the prepared veg and fennel seeds, if…

1 Blood on the toilet paper or in your stools. Get it checked out, even if you know you have piles or have had a satisfactory bowel-cancer screening test. 2 Passing a clear or discoloured mucus/jelly as a discharge or in your stools. 3 Itching or soreness in the anal area, or incontinence. 4 A change in your bowel habits lasting for more than three weeks, especially looser or more frequent stools, or a frequent urge to go with no result. 5 A persistent pain or a lump (or lumps) in your tummy or in or around your bottom. 6 Weight loss that you can’t explain and/or extreme fatigue.…

1 Make that stop-list. Pick a stop date, tell everyone, and ditch your cigarettes and ashtrays. Wash clothes and even soft furnishings. 2 Plan alternatives to smoking for high-risk moments (after a meal, having a drink, when you’re stressed) and for cravings (which last around five minutes). 3 Exercise more – it’s distracting, healthy and boosts your mood. 4 Don’t despair if sometimes you give in to temptation. Just start again. 5 Get support – from family and friends, stop-smoking services and online at nhs.uk/smokefree – there’s an app, too.…

1 Lose weight if you need to. If you make gasping noises you may have sleep apnoea, a serious condition that needs treatment, so see your GP. 2 Change position. You’re more likely to snore when sleeping on your back so try pillows or special wedges to keep you on your side. 3 Cut back on alcohol. Stop smoking and don’t take sleeping pills – they all raise your risk of snoring. For more info contact the British Snoring Association on 01284 717688; britishsnoring.co.uk.…

Many of us have a nagging fear of becoming ‘middle-aged’ and invisible after turning 50, but not Hermione Norris. Since hitting the milestone two years ago, the actress says she feels happier and healthier than ever. ‘I have looked forward and grown into myself’ ‘There is a fear to begin with,’ she admits. ‘The grief I felt in the build-up took me by surprise, as I’d always looked forward to being in my 50s. But now I see more beauty in women in their 50s, 60s and 70s than I do in a 20-year-old.’ She adds, ‘The myth that you have the best time of your life when you’re young is b******s! My life has honestly got better and better the older I’ve got.’ The actress says that this decade…

✿ Check whether you’re fit to travel. Your doctor can tell you whether what you’re planning is unsafe and talk you through any potential health implications. ✿ Plan well ahead to make sure that you have enough of any particular supplies or treatment you may need to take with you. And remember that some drugs are restricted. If you’re travelling abroad with them, you may need to take a doctor’s letter. ✿ Speak to the hotel about special requirements, such as diet or mobility – is there a lift? Can you get in and out of the shower/bath/bed? Do your research. Where’s the nearest pharmacy/doctor/hospital? ✿ Plan travel to your destination carefully. Do you need to contact the train company for help boarding, or book a buggy at the airport?…

DW Fitness First has teamed up with Woman’s Weekly Healthy Living magazine and wants you to work out in its freestyle training areas, trial its exciting Fitness Menu – with new classes launched for 2019 including RHYDE, ROX, Cycle, SPARR HIIT and H2O HIIT – and use the full range of cardio and strength equipment or simply enjoy the sauna and steam room – with this FREE three-day pass. If you’re new to gym workouts, don’t worry, the DW Fitness First team are on hand to give you their expertise, advice and support, whether you’re embarking on a new fitness regime or want to inject energy into your existing one. DW Fitness First recommend trying the new FGT Explore class specifically designed to upskill gym goers to feel confident in…

Welcome to the magazine within a magazine. Here you’ll find expert health, beauty and nutrition advice on turning back the clock – no surgery required! All it takes is a few well-chosen hair and beauty products and simple lifestyle tweaks. Exercise is also crucial for staying youthful, so check out p20 to find the best activities for your health ailments. INSIDE ✿12 ways to protect your brain ✿ Beauty tips and skincar e buys to take years off your face ✿ Lose 7lb in five days on the energy-booster diet ✿ Better balance – latest expert advice ✿ Youth-r estoring r ecipes: five meals to turn back time ✿ Should y ou be on statins? ✿ Take it easy… The health benefits of slowing down ✿ Going grey? How to…

1 Keep moving. Prolonged sitting and bed rest make our ‘balancing muscles’ rusty. 2 Deal with trip hazards, such as vision problems, poor lighting, loose slippers, and obstacles (such as clutter and loose rugs). 3 Touch base – holding an arm or handrail helps your brain to ‘ground’ you. 4 Use walking poles on uneven terrain – they take the strain off knees and hips, too. 5 Choose supportive shoes that stabilise your ankles and allow you to ‘feel’ the ground. 6 Do exercises to preserve and improve everyday balance (if you are not at risk of falling). Visit nhs.uk.…

Try slow-strength training Lifting weights as we age can bring lots of benefits, including improved walking ability, balance, relief from arthritic pain and ease in performing everyday tasks. If you want to build muscle fast, the key might be to slow down. A study found that people who used a super-slow technique of resistance training showed a 50% increase in strength compared to those lifting at the normal speed. ‘Training like this is good for muscle gain and bone strength,’ says exercise specialist Diego Core (thefieldtraining. com). Try lifting upwards for 10 seconds and downwards for 10. Chillaxercise Exercise that increases your heart rate is great for cardiovascular health, but if you also practise a ‘slow’ exercise you’ll get a host of other health benefits. Disciplines like t’ai chi and…

Q Can you get gallstone pain when you’ve had your gall bladder out? A The gall bladder stores bile (waste products and digestive juices from the liver) until after a meal, when it squirts it down a tube called the common bile duct, through the pancreas and a muscular ring (sphincter of Oddi) into the small intestine. Common problems include episodes of inflammation and pain (cholecystitis), and gallstones. These may have no symptoms, or trigger waves of pain if they lodge in the gall bladder outlet or common bile duct. Pain is usually felt under the right ribs, across the upper tummy, and sometimes in the back or shoulder. It’s often severe, with vomiting and sweating. Surgeons check for stray stones during gallbladder removal, but these occasionally get missed and…

It was 1762 when the 4th Earl of Sandwich, dedicated gambling fan John Montagu, was deep in a game of cribbage and, feeling hungry, asked his servant to serve him slivers of beef between two slices of bread so he could play cards and eat at the same time. His invention quickly caught on, with members of the upper class urging servants to bring them ‘the same as Sandwich’. However, the sarnie may have evolved even earlier, as the ancient Jewish tribal leader Hillel is said to have put lamb and bitter herbs between two pieces of unleavened bread. In medieval Europe, too, it was common for people to use thick slabs of bread as plates. Street food During the Industrial Revolution, the sandwich became an inexpensive, fast meal for…