Innholdsfortegnelse for November 2019 i Woman's Weekly Living Series

Has your getup-and-go got up and gone? Some day s, especially with winter looming, mine certainly has. So I lapped up the gr eat advice in this is sue’s 7 Ways to Reboot Your Energy feature on p6. My fail-safe pick-me-ups are oats (my go-to breakfast) and a run, both of which feature in this is sue, too. Turn to p60 to discover why it’s never too late to lace up your trainers and boost y our health. And to p38 for some delicious and inspiring oaty recipes – there’s not a porridge bowl in sight!…

The Pelvic Floor Bible £9.99, Penguin All you need to know – and do – to prevent and treat stress incontinence. Written by specialist Jane Simpson, with more than 30 years experience, it covers pregnancy to menopause and beyond. Beating Osteoporosis £12.99, Green Tree The facts, treatment and exercises are all covered in this book by ‘Green Goddess’ Diana Moran, in association with the Royal Osteoporosis Society. It features diet, menopause and bone screening too. Neal’s Yard Remedies Complete Massage £ 18.99, Dorling Kindersley All you’ve ever wanted to know about the art of massage – from choosing and blending essential oils, to the benefits of certain strokes and step-by-step illustrated techniques.…

BOOST YOUR PROTEIN INTAKE AT BREAKFAST Protein for y our morning meal will k eep you fuller, so you eat les s during the r est of the day. AVOID SNACKS Research shows that grazing thr oughout the day is unhealthy and counter - productiv e to weight loss. Stick to thr ee satisfying meals a day instead. AVOID ALL SIMPLE CARBOHYDRA TES AND PROCESSED FOODS This includes cak es, rice, potatoes and br ead. They encour age your body to r etain water. DON’T O VEREXERCISE If you’re not used to them, overlong workouts can trigger your body’s stress response, which can inhibit w eight loss and mak e bloating worse. Thirty minutes of activity a day is optimal for w eight loss. DRINK DETOXIFYING HERBAL TEAS Teas such…

Q Conjunctivitis and uveitis: what’s the difference? A The conjunctiva is the thin transparent membrane covering the front of the eye. It’s very sensitive and defends our eyes against external threats. Dust, allergens, infections, and dry eyes can produce pinky redness, watering, a yellowy discharge and/or itching, with blurred vision that can be blinked away.Conjunctivitis can be treated with drops from a pharmacy. However, conjunctival scratches and ulcers cause severe pain and need medical attention. Uveitis means inflammation of deeper tissues in and around the iris. It produces severe pain, and light intolerance, with difficulty opening the eye, which waters profusely. It can be recurrent and triggered by immune-system disorders, infections or trauma. It may put sight at risk, so your GP or A&E would refer you immediately to a…

1 It’s a blood test for a hormone that may be raised in prostate cancer, but also in BPH and prostatitis (inflammation). The ‘normal’ range increases with age. 2 It can give ‘false positive’ results, suggesting that someone has cancer when they don’t. This can lead to unnecessary tests/treatment. 3 It can give ‘false negative’ results when someone does in fact have cancer. The result should be correlated with the symptoms, and rechecked periodically. 4 Screening for all men is not NHS policy, but is available free, on request, for men over the age of 50. 5 Visit prostatecanceruk.org for more info, and read more about the NHS advice on screening at nhs.uk…

Yogurt and berry tart recipe Our low-fat yogurt and berry tart uses thick Greek yogurt to keep it light while adding a lovely tang. We used FAGE Total yogurt which is very high in protein, although plain Skyr would also work. PER SERVING: 172 cals; 10g fat; 5g sat fat; 14g carbs SERVES 10 For the base ✿60g (2oz) almonds ✿60g (2oz) dates ✿30g (1oz) desiccated coconut ✿30g (1oz) oats ✿2tbsp coconut oil For the filling ✿2 leaves gelatin ✿Zest and juice of 1 lemon ✿500g tub 0%-fat Greek yogurt ✿75ml (3fl oz) honey ✿2tsp vanilla essence For the topping ✿30g (1oz) each blueberries, raspberries and blackberries ✿2tbsp maple syrup or honey 1 To make the base, pulse all the ingredients in a food processor until you have a fine…

‘These live bacteria, often added to foods such as yoghurts or taken as a food supplement, are good for the digestive system,’ says Dr Emma Derbyshire. ‘They can also reduce some of the symptoms of irritable bowel syndrome, lactose intolerance and pouchitis – when a surgically created loop of bowel becomes inflamed in people with ulcerative colitis.’ Try ProVen Probiotics Adult Acidophilus & Bifidus (£13.95 for 30 capsules, Holland & Barrett) or Healthspan Pro 5 (£14.95 for 90 capsules, healthspan.co.uk), packed with five billion live ‘friendly’ bacteria.…

1 If you’ve had an antibiotic allergy, check that they don’t contain anything similar . 2 Read up about how to take them (for example, with food). Spread doses evenly over 24 hours. 3 If you’ve been given a ‘deferred’ prescription in case things per sist, make sure you know when to start taking them. 4 Finish the course. Don’t share them with other s, or use them to self-tr eat another illness. 5 Know how to recognise if they’re not working as expected and what to do. 6 Call for advice if y ou have side effects. Call 999 if you suspect anaphylaxis.…

When you have a body massage, the therapist uses an oil to help their hands slip more easily over your skin. Similarly, a facial oil will make it easier to massage your face. For best results, choose an oil that suits your skin type… For plumping: For an extra youth boost, use rosehip oil, which is known for its skin-plumping effect on lines and wrinkles. Try Trilogy Certified Organic Rosehip Oil, £19.50 For nourishment: It’s a blend of rosehip, sunflower, jojoba, wheatgerm, frankincense and rose oils. Try Sanctuary Therapist’s Secret Facial Oil, £17.50. For irritation: Argan oil is known to soothe and heal skin that is irritated, cracked or inflamed. Try Neal’s Yard Remedies Organic Argan Oil, £19.…

Try this instead… HONEY Health experts at Public Health England say that honey should be the first line of treatment for people with coughs this winter. Pop a spoonful in freshly boiled water – and add a drop of lemon and/or ginger to taste. You might want to upgrade to Manuka honey. It’s not cheap but scientists say it has significant anti-bacterial effects. It comes only from New Zealand, from the Manuka bush which flowers six weeks a year. Try Manuka Doctor Multiflora 30MGO (Holland & Barrett, 250g for £25).…

Dr Clare Morrison, GP at online doctor and pharmacy medexpress. co.uk, reveals how she boosts her wellbeing. My ‘go-to’ remedy Ibuprofen. I find it often works better than prescription painkillers. But it can cause indigestion, so if you're prone to this I’d suggest paracetamol. I also find magnesium citrate, 300mg, taken at night, is great for cramps, restless legs, insomnia and period pain.’ My favourite meal I have to avoid ‘oxalate’, found in potatoes, carrots, chocolate and many other things, as it triggers fibromyalgia flare-ups. My friend makes a wonderful dish of chicken with a lemon juice coating, fried, and served with white rice, white pepper and peas. I’d finish with cherries and vanilla crème brûlée. Keeping fit and healthy When it comes to exercise, I prefer to do something…

Fern Britton went from being one of the most-loved TV presenters to public enemy almost overnight when news of her shock gastric band operation surfaced back in 2008. And, despite failing to mention the fact that a gastric band was behind her highly impressive five-stone weight loss, Fern insists that she never actually lied. ‘I hadn’t lied,’ she says. ‘It’s something I did for myself, and I naively thought I’m entitled to privacy, but clearly I’m not.’ Moving on Regardless of the press speculation, and hate that ensued, the 62-year-old has moved on from the drama that surrounded this time in her life. She has also put to bed her most recent spat – with former co-star Philip Schofield – and has worked hard to become a braver and stronger…

Squash and cauliflower curry Eating fibre-rich squash is a natural way to help your heart stay healthier. PER SERVING: 667 cals; 28g fat; 16g sat fat; 86g carbs SERVES 4 ✿1 butternut squash, peeled, deseeded and cut into chunks ✿1 medium cauliflower, broken into florets ✿1 red chilli, sliced ✿1tsp kaffir lime leaves, crushed ✿3tbsp olive oil ✿6 shallots, peeled and chopped ✿2tbsp Thai red curry paste ✿400g can coconut milk ✿1tbsp Thai fish sauce ✿1tsp palm sugar or light muscovado sugar ✿300g (10oz) jasmine rice ✿Few sprigs coriander, to serve 1 Heat the oven to 220C, Gas 7. Mix the squash, cauliflower, chilli, lime leaves and 2tbsp olive oil in a large roasting tin. Season and roast for 30 mins, stirring once, until golden. 2 Meanwhile, fry the shallots…

WEEK 1 Hide the remote NEAT stands for ‘non-exercise activity thermogenesis’, which essentially means ‘simple movement’ – a term developed by researchers who found that even the simplest spontaneous activity helps prevent weight gain. So, little things like getting up to change channels and taking the stairs not the escalator all adds up. Brush teeth in four sections Divide your mouth into four when brushing – and spend about 30 seconds on each section. Studies show that we tend to start in the same place and usually miss bits – yet good dental hygiene is vital to prevent gum disease as well as decay. Use an egg timer to make sure you’re at it for long enough. Get a dog Or borrow one. Research by the University of Michigan found…

Soaper Duper Ginger Root & Eucalyptus Salt Scrub, £12 Good and grainy without dragging your skin, this zingy scrub gets right into the nitty gritty, leaving even the scaliest of skin smooth and soft. Made from 84% of naturally derived ingredients, the zesty scent blends with eucalyptus to invigorate your senses. Soften a generous handful in between your palms before massaging into damp skin and rinsing. Kyushi Orange & Neroli Face Oil, £21 Essential oils have been used to lift people’s moods for centuries, and this oil is best used with a little ritual to reflect that. Place three drops into the palms of your hands, rub together and place hands loosely over your nose and mouth before taking three deep breaths and applying to your face and neck. A…

Thai green chicken curry with noodles and crunchy greens A classic turned into a lighter and more aromatic broth, which is perfect for staving off colds. PER SERVING: 540 cals, 14g fat, 4.2g sat fat, 62g carbs SERVES 4 ✿ 3tbsp sunflower oil ✿ 350g (12oz) skinless, boneless chicken thighs, cut into bite-sized chunks ✿ 2 shallots, finely chopped ✿ 1 green pepper, finely sliced ✿ 100g (3½oz) chestnut mushrooms, sliced ✿ 1 garlic clove, crushed ✿ 3tbsp Thai green curry paste ✿ 400ml (14fl oz) can full-fat coconut milk, shaken ✿ 200ml (7fl oz) hot vegetable stock ✿ 1 stick lemongrass, lightly bashed ✿ 1 star anise ✿ 200g (7oz) pack of vermicelli rice noodles ✿ 150g (5oz) frozen soya beans (edamame) ✿ 150g (5oz) mangetout ✿ Juice of…

As we get older, our facial muscles aren’t as tight as they used to be and the lymphatic system that drains impurities slows down, which can create puffiness, a slackening jaw and jowls. But before you spend a pretty penny on an expensive face cream that promises miracles, try a little exercise instead. A recent study* found that carried out regularly, facial massage had a visible impact on wrinkles and skin, especially on the area around the mouth – the nasolabial folds – and the jawline. ‘Just five minutes of muscle manipulation at home in the morning and evening after cleansing can transform your face and skin tone within a couple of months.’ explains Inge Theron, founder of FaceGym (facegym.com) in London.…

Cheddar and broccoli soup A much-needed vitamin boost for cold autumn evenings. PER SERVING: 339 cals, 24g fat, 15g sat fat, 7g carbs SERVES 4 ✿ 25g (1oz) butter ✿ 1 large onion, chopped ✿ 450g (1lb) broccoli, roughly chopped ✿ 600ml (1 pint) vegetable stock ✿ 150ml (¼ pint) milk ✿ 175g (6oz) strong cheddar cheese, grated ✿ Pinch of freshly grated nutmeg ✿ 4tbsp single cream, to serve ✿ Crusty bread, to serve 1 Melt the butter in a large saucepan over a low heat, add the onion and cook until softened. Add the broccoli and stock and season. Simmer for 15-20 mins or until tender. 2 Purée the soup in a blender and return it to the pan. Stir in the milk and most of the cheese,…

Bask The importance of vitamin D from sunlight for bone health is well known, but experts are now linking it to energy levels too. In an Edinburgh study, medics found volunteers were able to cycle ‘longer with less effort’ after taking vitamin D. ‘A deficiency may be linked to cancers, diabetes, neurological and metabolic disorders, and susceptibility to infections or heart disease,’ says Dr Melanie Wynne-Jones. Try to... Get 15 minutes’ daily sunshine on the face, arms and neck. ‘Sunlight stimulates the production of vitamin D in our skin; but in the winter, and the more sunblock we use to protect against skin cancers, the less we make,’ adds Dr Wynne-Jones. NICE (National Institute for Health and Care Excellence) recommends a daily 10-microgram vitamin D supplement if you’re over 65…

DAY 1 BREAKFAST Strawberry and chia smoothie: Blend 100g Greek yogurt, 100g strawberries, 1tsp cinnamon, 300ml unsweetened almond milk, 2tbsp chia seeds and ½ scoop Sunwarrior Classic Protein Natural (available from health-food shops and amazon.co.uk). LUNCH Blueberry protein smoothie: Blend ½ scoop Sunwarrior Classic Protein Natural, 100g Greek yogurt, 100g blueberries, 1tsp cinnamon, 300ml unsweetened almond milk and 2tbsp chia seeds. DINNER Wild salmon fillet with roasted vegetables: Pan-fry 2 wild salmon fillets in coconut oil until golden. Roast vegetables at 200C/Gas 6 (choose any mix of fennel, red onion, mixed peppers, courgette, aubergine, baby tomatoes etc). Serve with wedge lemon. Put aside 1 portion salmon and roasted vegetables for lunch on Day 2. (For a vegetarian option, use tofu.) DAY 2 BREAKFAST Blueberry protein smoothie: as Day 1. LUNCH…

Magnesium boost Supercharge your routine by using magnesium – a natural relaxant – before bed. Sleep expert James Wilson says, ‘It’ll make it easier to switch off and relax your mind and body – enabling you to get to sleep and stay asleep.’ Add BetterYou Magnesium Flakes (£9.95) to your bath or rub BetterYou Magnesium Oil Goodnight Spray (£12.20) into your skin before bed. Light up Switch to full-spectrum light bulbs. Life coach Amanda Alexander (amanda alexander.com ) says, ‘They make a difference in light quality and mood lift.’ Although not powerful enough to treat seasonal affective disorder (which requires a minimum of 10,000 lux), they offer the full colour spectrum, meaning a cleaner, sharper effect. Studies in America showed students with full-spectrum lighting were more attentive, achieved higher academic…

Roar like a lion WHY: The Simhasana (Lion’s Breath) yoga pose can help you release stress – especially if you hold tension in your face and jaw (you may clench your teeth when you’re anxious). HOW: When you’re starting to feel overwhelmed, find a quiet place to sit. Place your hands with fingers outstretched on your knees. Inhale through the nose and, as you exhale, open your mouth wide and stick out your tongue downwards, while raising your eyes upwards. Exhale loudly or add a roar to release pent-up emotions. Repeat five times and you should feel your jaw and face relax. Jump like a kangaroo WHY: Any weight-bearing exercises, like tennis and brisk walks, are great for your skeleton because your bones respond to the stresses that your muscles…

Prostate cancer Prostate enlargement commonly starts around the age of 50, affecting three-quarters of men in their 70s. Most cases are benign (BPH), but one in eight men develops prostate cancer – around 47,000 new cases, and over 10,000 deaths each year. But UK survival rates have tripled in the last 40 years, and more than 80% of affected men live at least another 10 years. Your man is more at risk if he has a family history of prostate cancer, is black African/Caribbean, has had another cancer, or is tall/ overweight. Every four-inch increase in a man’s waistline may raise his risk of fatal prostate cancer by 13%, so a healthy diet and regular exercise could help. Symptoms The prostate surrounds the urethra, the bladder’s outlet pipe. As it…

Lupus Lupus affects around five people in 100,000, often in midlife. It’s five times more common in women, and often triggered by hormonal changes during puberty, childbearing and the menopause. Other factors may include bacterial or viral infections, smoking and medication. There’s a genetic (family) component, too, and people of Asian/ Caribbean origin are more at risk. Lupus can also overlap with other immune-system disorders. The symptoms These often start with severe fatigue and joint pain/ swelling, especially in hands and feet. You may get red scaly skin rashes including a ‘butterfly’ rash across your nose and cheeks (worsened by sunlight), mouth ulcers or hair loss. You may also notice a fever, swollen neck, groin or armpit glands, breathlessness, or chest/ tummy pain. It can also affect the nervous system,…

Finding hair on your brush – NORMAL ‘We lose around 100 hairs a day, so I tell women not to panic if they see a lot on their brush,’ says hair restoration surgeon Dr Bessam Farjo from Manchester’s Farjo Hair Institute. Changes in hormone levels are also a common cause of hair loss, says Dr Thomy Kouremada-Zioga, hair loss specialist at The Private Clinic of Harley Street. ‘If you’re post-menopausal then it’s not uncommon for hair to thin.’ When to worry: If your scalp is visible through your hair, see your GP. It may be female pattern baldness, which can be treated. Conditions like diabetes, thyroid problems, anaemia and hormonal disorders, including polycystic ovaries or lupus, can thin hair, so rule these out before seeing a specialist. You’ve noticed blood…

1 Eat less saturated fat – processed foods, cakes, biscuits, hard cheese, sausages and pies. Eat more unsaturated fat – oily fish (such as salmon), avocado, nuts, seeds and olive oil. 2 Exercise for 30 minutes, five times a week to maintain a healthy weight, blood pressure and arteries. 3 Eat less sugar and more wholegrains, fruit, veg and soluble fibre (oats). 4 Aim for at least six hours’ sleep. Too little is linked to obesity, CVD and diabetes. 5 Don’t smoke, and drink alcohol only within recommended limits – visit nhs.uk for more advice.…

1 Apply three or four drops of your chosen oil into your palms, then rub your hands together. 2 Hold your hands up to your face and inhale the scent deeply. 3 Gently press your palms to the face and move your hands outwards in smooth, sweeping movements, working from the centre of your face outwards. 4 Using your fingertips, massage the oil into your skin. Start from the centre of your face and work outwards and upwards. 5 To firm your jawline, bend your index and middle fingers on both hands and place your chin between your knuckles. Glide along your jawline from your chin to under your ears in a sweeping motion. Repeat six times. 6 To improve facial contours, place the pads of your thumbs under your…

1 Unexpected bleeding, such as after lovemaking, between periods, while pregnant or more than six months after your periods have stopped. 2 Unusual vaginal discharge, whether it’s heavier or there is a change in colour or an unpleasant smell or irritation. 3 Pain or discomfort during or after lovemaking. 4 Persistent bloating, abdominal swelling or pain, feeling full all the time or frequent urination. 5 Any ulcer, sore, or red or white patch that lasts more than a couple of weeks.…

1 Your PD specialist team – you should be reviewed every six to 12 months and be able to contact a specialist nurse when needed. 2 Parkinson’s UK – provides information and support, with local branches and self-management programmes. It’s free for people with Parkinson’s, partners and carers (parkinsons.org.uk; 0808 800 0303). 3 Local authority and social services – offer services/ adaptations in your own home/ community to help you cope and maintain independence. 4 Benefits – these include Employment and Support Allowance, Personal Independence Payments and Attendance Allowance – see gov.uk/browse/benefits/ disability or ask your local council. 5 Carer support – for financial, emotional and practical support. Visit nhs.uk for details of Carers’ Assessments.…