Innholdsfortegnelse for July 2019 i Woman's Weekly Living Series

Living a good life isn’t about carefully made plans. It’s about a positive attitude — and making the most of the opportunities that come your way. That’s a life lesson I’ve learned over the years, brought home when I met and interviewed Trishna for the feature on p14: MS was my cue to start living. Trishna has turned her illness into a positive force for good – and she's had some great fun along the way, too. I hope you’ll find plenty more to inspire and motivate you inside this issue.…

My go-to remedy Hot lemon with fresh grated ginger and honey first thing in the morning. It’s a real energy booster and sets me up for the day. I also drink plenty of water and green tea to stay hydrated. My favourite meal Salmon fillet topped with Cajun spices and fresh roasted Mediterranean veg. My perfect day A walk along the South Coast. The ocean makes me feel energised and I find the sea air invigorating. Lunch would be a picnic or pub meal. Then I’d watch the sunset. How I keep fit and healthy Eight hours of sleep, fresh air, mindfulness and a positive mindset. And I always have things in my diary to look forward to.…

Like any exercise, swimming can help to prevent circulatory disease, cancer, diabetes, obesity, and other conditions, says Dr Melanie Wynne-Jones. Here’s what else it can do for your health It boosts your mood Being outdoors, especially in green spaces, can boost our mood and help with mental health problems. Going for open water gives an added fun factor. It stimulates your brain It’s physically and mentally less predictable than lane swimming, so it challenges our brains as well as our bodies. It helps you shape up It works your arms, legs and core, ramps up your heart and lung health and burns over 300 calories in just 30 minutes. It helps build friendships Swimming with other people builds social relationships, which is also very good for our health. It helps…

1 You’re having lunch with a friend when she suddenly begins to choke on some food. She can’t speak, breathe or cough it up. How can you help? A) Stick your fingers down her throat to try to dislodge the obstruction B) Attempt to do the Heimlich manoeuvre on her. C) Give up to five back blows between her shoulder blades 2 Your colleague says they have a tight pain in the chest and are feeling breathless. You suspect a heart attack. What should you do? A) Get them to lay down flat somewhere B) Encourage them to stand up and move around slowly C) Ask them to sit down in a comfortable position 3 One of your friends has cut his arm and is bleeding severely. How do you…

✿ 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. ✿ Contact the hotel about special requirements, such as diet, or mobility – is there a lift, for instance? ✿ Check where the nearest pharmacy/doctor/hospital is? ✿ Take care , as some treatments can make your skin more sensitive to sun. THESE CHARITIES OFFER EXTRA ADVICE ✿ Macmillan Cancer support (0808 808 0000; macmillan.org.uk) ✿ Parkinson’s UK (0808 800…

… healthier The Age Well Project (£14.99, Little Brown Books) From what to eat and how to move and sleep, plus look good as you age, midlife bloggers Annabel Streets and Susan Saunders have compiled this guide on ageing well. … fitter Yoga for Everyone (£12.99, Dorling Kindersley) It has 50 great poses, whatever your body shape, to help ease back pain, strengthen your core, improve flexibility and balance, and help you to sleep. … happier A Year of Living Thankfully (£12.99, Cico Books) A week-by-week workbook from self-help writer Lois Blyth which includes 52 simple activities to help you be more grateful and boost your mood.…

Having enjoyed a career of more than 50 years based entirely on the way she looks, you could be forgiven for thinking Twiggy might have concerns about the ageing process. But, even with the big 7-0 looming, the model has never cared less about growing older. In fact, she’s embracing it… One thing 69-year-old Twiggy, or Dame Lesley Lawson as she is now officially known, can’t lie about is her age – seeing as it’s been well documented since she burst onto the fashion scene at just 16. But, the model, who is mother to Carly, 41, reveals she wouldn’t want to anyway. ‘I know people can get depressed about being a certain age, but I don’t see the point of that – there’s nothing you can do about it…

Aubergine, tomato and mozzarella salad As cheeses go, mozzarella is low in saturated fat so makes a great – and delicious – choice if you’re maintaining a healthy diet. PER SERVING: 231 cals; 10g fat; 2.5g sat fat; 18g carbs SERVES 2 ✿ A few sprays of extra-virgin olive oil ✿ 1 aubergine, sliced ✿ 1 red pepper, cut into strips ✿ 1 red onion, cut into wedges ✿ 2 tomatoes, sliced ✿ 1 ball light mozzarella, sliced ✿ 50g (1½oz) rocket leaves ✿ 2tbsp basil leaves ✿ 1tbsp lemon juice 1 Heat a griddle pan or grill. Spray the aubergine slices, red pepper strips, onion wedges and tomato slices with oil and grill on both sides until lightly charred and cooked through. 2 Toss the grilled vegetables with the…

✿ Never swim alone, too far, or after a heavy meal, and wear a brightly coloured hat and swimsuit/wetsuit so you’re easy to see. ✿ Plunging into cold water, even on a hot day, can trigger dangerous muscle cramp or even, rarely, heart problems. Ease in slowly, and get out when you feel tired or cold, and have warm clothes waiting. ✿ Be sure to look out for warning signs, beach flags, and the location of any life-rings and emergency telephones. ✿ Also check for hidden hazards: submerged objects, depth changes, currents, tides, toxins (sewage, etc). ✿ Avoid blue-green algae. After warm, wet weather, algae can multiply and a powdery green scum can collect in lakes. It can cause rashes, irritate eyes and make you sick if you swallow it.…

1 Non-steroidal anti-inflammatory drugs, eg, ibuprofen, can reduce pain and flow. Check with your pharmacist first if you have other medical problems or take other medication. 2 Tranexamic acid, taken at period time, or progesterone (a hormone taken three weeks out of four), can reduce flow. 3 The Mirena coil (levonorgestrelreleasing intrauterine system; lNG-Ius for short) can eventually stop periods. It’s also an effective contraceptive. 4 The oral contraceptive pill (and in severe cases, gonadotropin-releasing hormone – GnRH – injections) switch off your hormones and reduce flow, but can have side effects. 5 Endometrial ablation (destroying the womb lining using microwaves or a heated balloon) can reduce period flow but may fail. Future pregnancies are not recommended.…

✿ In 1877, St John Ambulance (founded by the Order of St John) started training the public in first-aid techniques and provided equipped ambulances in the UK. Ten years later, it became a voluntary organisation and started offering free medical care. During that year, on 20 June, 50 volunteers carried out its first official public duty, attending Queen Victoria’s Golden Jubilee. ✿ Fast forward 21 years to 1908, and they rolled out for the London Olympics, beginning the tradition of being on duty for major sporting events. They’re always at Wimbledon – fitting, since the tennis tournament and the charity were both launched in the very same month, July, in 1877 – 71 years before the formation of the NHS in 1948. ✿ Since then, St John Ambulance (SJA) volunteers…

1 If you are taking medication, read the leaflet to see whether there’s a link. 2 Eat a balanced diet with lots of vitamin-rich fruit and veg. Lose weight if you’re overweight. 3 Avoid smoking and too much caffeine or alcohol. This can also improve your sleep and reduce CVD risks. 4 Take daily exercise to stretch your muscles, boost mood and help weight control. 5 Have a warm bath before you go to bed, and keep your bedroom slightly cool to help you sleep. 6 If RLS strikes, try a cooling spray or warm/cold compress, walking around, muscle stretches, and/or massaging the affected area. 7 Relaxation or distraction techniques can help during attacks. Yoga, t’ai chi and mindfulness may also help. 8 Some osteopaths say a technique called ‘Positional…

Punchy pappardelle with prawns This is fast-cooking, so get everything together first. You can buy ‘courgetti’ in supermarkets if you don’t have a spiraliser PER SERVING: 313 cals; 13g fat; 2g sat fat; 25g carbs SERVES 3 ✿ 100g (3½oz) pappardelle or tagliatelle ✿ 3tbsp olive oil ✿ 2 garlic cloves, crushed ✿ 1 large red chilli, finely chopped ✿ 300g (10oz) raw king prawns ✿ 250g (9oz) ‘courgetti’ ✿ Large handful of rocket ✿ Fresh basil, to serve 1 Bring a large pan of salted water to the boil and add the pappardelle. Meanwhile, heat the oil in a large pan or wok. Add the garlic and chilli, and fry for a few mins. Add the prawns with a good sprinkling of sea salt. Stir-fry until the prawns have…

1 Maintain a healthy weight (lose weight if necessary) with diet and exercise. Choose plenty of fruit, veg and fibre, low-fat dairy foods, less salt, and less red meat to reduce gout and cardiovascular risk – heart attacks and strokes. 2 Reduce foods that contain gout-linked purines, such as seafood. You can download the UK Gout Society’s diet leaflet at ukgoutsociety.org. 3 Drink plenty of water (two litres a day if you’ve had kidney stones) and be sure to avoid getting dehydrated. 4 Drink alcohol only within recommended limits (no more than 14 units a week – visit nhs.uk/livewell) and avoid sugary/fructose containing soft drinks.…

IF YOU LIKE ITALIAN FLAVOURS Basil Basil is a tender annual often used in italian cooking. The variety ‘Sweet Genovese’ has the classic liquorice flavour, but there are others with different flavours, such as cinnamon, and ‘Mrs Burns’ lemon basil, which has a fresh citrus tang. HOW TO GROW ✿ It needs well-draining soil and is best grown in a container on a sheltered patio with 6-8 hours of sun each day. Height 45cm. ✿ At the end of the summer, basil plants will flower and produce seed that can be saved for starting next year’s crop. COOKING TIP ✿ Chop and add to cream cheese for a tasty bagel topping. Also perfect with tomatoes, pasta and in risotto. IF LIKE STRONG FLAVOURS Perilla Known as Japanese basil, perilla is…

Q Is the craze for ‘clean eating’ safe? A ‘Clean eating’ has become very popular, especially on social media, although people disagree about what it is. Some say it means eating whole foods in their natural, unrefined state; others avoid anything with additives, including chemicals such as preservatives, genetically modified foods, or salt, sugars, and fats. Some cut out dairy products or gluten (wheat protein), but true gluten sensitivity can have serious health implications and should be properly diagnosed with appropriate tests before modifying your diet. The National Osteoporosis Society (NOS) has warned that three million young people may be putting their future bone health at risk by excluding dairy foods. Almost three-quarters of those surveyed were dieting (or had done so), and clean eating was the most popular diet…

Best for quick application Eucerin Sun Spray Transparent Dry Touch Sensitive Protect SPF 50, £16.99, Boots, has a multi-directional aerosol so you can top up hard-to-reach areas in a spritz. The formula is gentle enough for even the most sensitive skin types, including acne-prone skin. Best for multitasking Oils leave a flattering gleam and can be used as a protective hair treatment, too. We love La Roche-Posay Anthelios XL Protective Oil 50+, £13.50, lookfantastic.com Best for a featherlight feel Boots’ Soltan was the brand that launched the 5-star UVA rating system. Once Soltan Quick Dry Protect Suncare Lotion 50+, £6.50, soaks in, skin feels completely dry to the touch, so this is brilliant for beach days when the sand can stick to oily or lotioned skin. Best for sensitive skin…

Flying can stress our minds and bodies, but with a little preparation we can feel fit on arrival. However, if you have a pre-existing medical condition, check with your GP whether you’re well enough to fly, or should take special precautions. Dehydration High altitude can dehydrate skin and make lips dry, and some medicines (eg, diuretics) increase the risk of severe dehydration. Use moisturiser and lip balm regularly, and drink enough water to keep your urine a pale straw colour. Remember that alcohol and make any dehydration worse. Tummy trouble Gas expands at high altitude so you may notice temporary indigestion or bloating. Avoid chewing gum and fizzy drinks, and carry antacid tablets for acid reflux (heartburn) and diarrhoea tablets (from the pharmacy) in case you pick up a tummy…

1 Check immunisation and country-specific health advice well in advance at fitfortravel.nhs.uk. 2 Take out medical insurance that covers pre-existing medical conditions and planned activities. Take your European Health Insurance Card (EHIC) in Europe, and read our advice on p44 about buying travel insurance. 3 Carry essential medicines in their original boxes in your hand luggage. You may need a doctor’s letter – for example, if you’re taking needles. 4 Ask advice about changing time zones if intervals between medication are time-critical – for example, insulin. 5 Tell the airline/your travel agent if you have an airborne allergy, such as nuts. 6 Find out where and how to get 24-hour medical help at your destination– just in case.…

1 Avoid having soft furnishings. Choose leather, plastic or vinyl furniture instead of upholstered. Opt for wood or hard vinyl floors instead of carpets, and roller blinds, which can be wiped clean, instead of curtains. 2 Clean smart. Wipe surfaces regularly with a damp cloth and avoid dry dusting. Clean bedding, cushions, soft toys and any furnishings regularly, by washing at a high temperature or vacuuming. 3 Invest in a Blue Henry, £199.99, myhenry.co.uk. Its filters trap pollen, dust mites and pet allergens. It’s also approved by Allergy UK.…

GOING VEGAN The pros ✿ A well-thought-out vegan diet has many health benefits, says Ali Cullen, nutritional therapist for A. Vogel. ‘For example, cutting out animal protein can reduce your risk of inflammatory conditions, while removing dairy products can help to clear up skin problems and reduce catarrhal congestion. The benefits are greatest if you start eating more fresh fruit and vegetables, and eating fewer highly refined and heavily processed foods.’ The cons ✿ ‘It’s just as possible to eat a vegan junk-food diet as a non-vegan junk-food diet,’ says Ali. ‘Poor-quality, salty, sugary, processed food is not good for you whether it’s vegan or not.’ You can have a problem getting key nutrients vitamin B12, iron, and zinc too. The verdict ✿ Make sure your diet is full of…

Herbae Par L’Occitane, £60 for 50ml, uk.loccitane.com Free spirits will love this nature-inspired, green and floral fragrance. Citrussy top notes, sharp bramble, sweet grass and a dash of musk will instantly transport you to a wild forest with sunlight streaming through the trees. Nina Ricci Les Sorbets de Nina, £34.50 for 50ml, allbeauty.com So delicious, someone’s taken a bite out of the bottle! Enjoy the sweet, tasty cocktail of praline, lemon and raspberry – without the calories! Marc Jacobs Daisy Love Sunshine Edition, £57 for 50ml, johnlewis.com The sunny yellow bottle hints at what lies within – bright, zesty bergamot phasing into sweet musk. It’s a citrus twist on the original Daisy fragrance. Michael Kors Wonderlust Eau Fresh, £44 for 30ml, The Perfume Shop…

Lung cancer is the UK’s third most common cancer with over 46,000 new cases a year. It’s important to act on early symptoms – even if you’re young and don’t smoke. The causes Almost 90% of cases are linked to tobacco smoke, including past, passive, and cannabis smoking; it’s also linked to a wide range of environmental, workplace and indoor pollutants and toxins. Around 9% may be linked to eating too little fruit and veg, and you’re more at risk if a parent or sibling had lung cancer or if you have immune-system problems. But 10% of cases affect non-smokers, and although it’s more common with age, a quarter of lung cancers are diagnosed before the age of 65. The symptoms These can be caused by many other conditions, so…

Middle Eastern bulgur tabbouleh Super-quick to rustle up, this substantial salad is wonderfully fresh-tasting PER SERVING: 208 cals; 10g fat; 4g sat fat; 21g carbs SERVES 8 ✿ 100g (3½oz) bulgur wheat ✿ 1 head romaine lettuce ✿ 200g pack feta cheese ✿ 2 pitta breads, toasted ✿ Juice of 3 limes ✿ 3tbsp olive oil ✿ 1 red onion, sliced ✿ 200g (7oz) cherry tomatoes, quartered ✿ Large handful each of fresh coriander and parsley leaves, roughly chopped ✿ 125g (4oz) pomegranate seeds 1 Add the bulgur wheat to a pan of boiling, salted water and cook for 15 mins, until just tender. Drain. 2 Shred the lettuce, crumble the feta and tear the toasted pitta bread into pieces. Place in a large serving bowl. 3 Drain the bulgur…

WHICH FACTOR SHOULD I BE WEARING? ✿ It’s vital to choose the right protection for your skin. The SPF number refers to the amount of time you can spend in the sun without burning. So, for example, if your skin burns after 10 minutes, an SPF of 15 will give you 15 x 10 minutes’ protection (two-and-a-half hours). Generally, you should be reapplying sunscreen every two hours in any case. As for the factor, it’s wise to wear at least SPF30 on a daily basis, even at home, and 50+ in hotter climates. WHEN SHOULD I APPLY IT AND HOW MUCH? ✿ Your sun cream will only give you the protection on the bottle if you’re applying the right amount – and we bet that’s more than you think. If…

Summer berry frozen yogurt A refreshing summer fro-yo that’s a breeze to whip up and is also dairy-free PER SERVING: 130 cals; 8g fat; 6g sat fat; 12g carbs SERVES 10 ✿ 160g can coconut cream ✿ 375ml (13oz) dairy-free coconut yogurt ✿ 3tbsp runny honey ✿ 300g (10oz) mixed frozen berries 1 Whisk the coconut cream, yogurt and honey together until well combined and smooth. Stir the frozen berries into the mixture, crushing some of them slightly to inject extra flavour, colour and texture. 2 Pour into a freezer-proof container lined with greaseproof paper and freeze for several hours – preferably overnight – until firm to the touch. 3 To serve, remove from the freezer and allow to soften at room temperature for at least 30 mins. Lemon and…