Innholdsfortegnelse for January 2020 i Woman's Weekly Living Series

Our livers do an important job. As well as destroying poisons and drugs, such as alcohol, they fight infection, convert food into energy, control cholesterol and cleanse our blood. It’s probably worked pretty hard over Christmas and while it’s great at repairing itself it’s a bit like an elastic band – it can only stretch so far before it breaks. One in three of us is at risk of getting liver disease. Currently the leading killer in those aged 35-49, it’s now on course to overtake heart disease as the biggest cause of premature death. But an estimated nine in 10 cases can be prevented with a few simple lifestyle changes. Cut back on alcohol Drink more than the recommended limits of 14 units a week and you’ll damage the…

Menopause can affect your sleeping patterns because of falling (and fluctuating) hormone levels. This can make it difficult for your brain to switch off and muscles to relax, and cause symptoms such as hot flushes. ✿ Keep your bedroom cool, wear something light and sleep in pure cotton sheets. ✿ Try to have a good ‘winding down’ bedtime routine – no TV, computer or phone screens, just calming/relaxing factors such as a bath, a milky (non-caffeinated) drink and reading. ✿ Avoid alcohol. It may help you to nod off, but it seriously disrupts your sleep pattern. Sleep expert Professor Colin Espie from the University of Oxford says, ‘Alcohol may reduce the time taken to fall asleep and can lead to deeper phases of sleep (at least initially), while potentially suppressing…

Judy spends her time writing in Cornwall and France They say a problem shared is a problem halved – yet, until very recently, women have felt they could not talk openly and honestly about the physical and mental changes associated with the menopause. But former This Morning presenter Judy Finnigan wants to normalise the conversation around women and the menopause. In fact, Judy has even gone so far as to admit her own struggles had a detrimental effect on her TV career. ‘Menopause can be horrible. Mine was, and it affected my work badly,’ admits Judy. ‘It’s good we can now talk openly about it – taboos and secrecy make everything worse.’ For 43 years, Judy and her husband Richard Madeley lived in the public eye. But it was never…

Don’t lose weight too quickly ‘If your body spots a sudden drop in calories, it thinks a famine is approaching and will do all in its power to encourage you to stock up on food and conserve energy by releasing chemical messengers that make you hungry and sluggish,’ warns NHS weight-loss consultant Dr Sally Norton (vavistalife.com). How to: For safe and sustainable weight loss, national guidelines recommend sticking to a calorie intake of 1,400 calories a day (for women), losing 1-2lb a week. Don’t remove specific food groups Avoid quick-fix fad diets and plans that remove or severely limit specific nutritionally important food groups, such as carbohydrates and fruit. They don’t encourage healthy eating habits, so they’re not sustainable in the long term. How to: ‘Rather than doing a radical…

1 Avoid socialising in rooms that are crowded and/or poorly ventilated. 2 Try nasal gels that are designed to stop germs entering your nose. 3 Bugs lurk in droplets on surfaces (door handles, towels). Wash hands regularly, or use sanitiser gel. 4 Cough/sneeze into a tissue to ‘catch it, bin it and kill it’. 5 Get immunised against flu and/or pneumonia if you’re pregnant, over 65, or you have, or care for someone with, heart, lung, stroke or kidney disease, diabetes or reduced immunity.…

1 Full blood count. Both B12 and folic acid deficiency produce anaemia with overly large red blood cells (megaloblastic anaemia). 2 Blood tests for B12 and folic acid levels. These can be falsely ‘normal’ or affected by pregnancy, the oral contraceptive pill and other medical conditions. 3 Blood test for intrinsic-factor autoantibodies and other linked autoimmune disorders, such as diabetes and underactive thyroid. 4 Bone marrow biopsy. A small sample is taken using a fine needle under local anaesthetic to look for other causes of megaloblastic anaemia. 5 Ultrasound, CT or MR scans of your liver, spleen, heart or other organs. 6 Endoscopies (telescope examinations) and other checks on your stomach or bowel.…

Hydration hero A hardworking product that locks in moisture in half the time, just apply Sanctuary Spa White Lily & Damask Rose Wet Skin Moisture Miracle, £8, to wet skin, then dry as normal. It soaks in instantly, so skin feels super soft with no stickiness – plus it smells heavenly, too. Skin soother For dry, itchy skin that needs a little TLC, Westlab Soothing Dead Sea Salt, £4.99, Holland & Barrett, is the perfect natural solution. Rich in soothing magnesium, a 20-minute soak will make a huge difference to anyone with psoriasis, acne or eczema. Firm up Boots Botanics Detox Brush, £6.50, buffs away dead cells and boosts circulation, making skin firmer and plumper over time. Brush along dry skin pre-bath, in upwards strokes, working towards your heart. The…

Our blood and body cells contain fluid, nutrients and other chemicals. Extracellular fluid (ECF) and lymphatic channels return excess fluid/waste to our blood for excretion by our kidneys. Our brains, kidneys and other organs constantly monitor and adjust this balance, but if things go wrong fluid accumulates and produces swelling (oedema), usually in the feet and legs. VARICOSE VEINS Blood from skin veins drains through tiny channels into deeper leg veins, and the pumping action of our calf muscles helps it return to the heart. This struggle against gravity means we often get temporary oedema after sitting for too long, or when veins dilate in warm weather. If your veins are weakened or under pressure (for example, due to a family tendency, pregnancy, obesity, prolonged standing or a blood clot),…

Beef chilli casserole with cornmeal dumplings Cornmeal in the dumplings gives them a richer flavour and a more golden colour. SERVES 4 ✿ 2tbsp rapeseed oil ✿ 1kg diced stewing steak or brisket ✿ 3 onions, chopped ✿ 2 carrots, chopped ✿ 2tsp ground cumin ✿ 2tsp sweet smoked paprika ✿ 1tsp chilli powder ✿ 3 sprigs fresh thyme ✿ 2 x 400g cans chopped tomatoes ✿ 1 ½ tbsp Worcestershire sauce ✿ 1 green pepper, deseeded and diced ✿ Large handful of fresh coriander ✿ Handful of jalapeño slices ✿ Lime wedges For the dumplings ✿ 200g self-raising flour ✿ 90g cornmeal ✿ ½ tsp caster sugar ✿ 90g butter, cold and grated 1 Preheat the oven to 160C, Gas 3. Heat 1tbsp oil in a heavy-based casserole pot,…

1 Walk. ‘It’s the best exercise for healthy veins,’ says consultant venous surgeon Professor Mark Whiteley (thewhiteleyclinic.co.uk). ‘It activates the natural pump in your foot and leg, sending blood back to the heart.’ 2 Avoid standing or sitting for too long. Try to move every 30 minutes. ‘If you’re immobile for long periods, such as a long-haul flight, wear support stockings,’ says Professor Whiteley. 3 Don’t smoke. It damages vein walls and raises your risk of blood clots, particularly if you’re on HRT or the Pill.…

MOSTLY RED Not enough sleep! Due to daytime stresses and overstimulation, you don’t get enough light, deep or REM sleep. Your sleep solutions: Cut coffee intake and avoid it completely after 3pm. If you’re flagging, take a stroll outside to aid the production of sleep-inducing adenosine. Minimise phone or tablet use in the evening. If you have to work late, don’t try to squeeze in a ‘normal evening’ (watching TV, texting friends) afterwards. MOSTLY ORANGE Mostly light sleep. You’re sleeping lightly but not deeply, as your brain is still trying to unpick your busy day. Your sleep solutions: Go to bed and get up at the same time every day, even at weekends. Ensure your bedroom isn’t too warm or cold. If you wake due to noise, use earplugs or…

Piled on a few pounds over Christmas? Fed-up with feeling tired and thoroughly washed out? Change your diet and feel the difference! ‘Eating energy-giving foods can supercharge your system,’ says nutritionist Yuri Elkaim. ‘Even after five days, you’ll notice a huge difference. You could lose 5-7lb or more, your mind will be clearer and you’ll double your energy.’ THE MOJO DIET GUIDELINES Stick to these during the plan — and beyond if you can! ✿ Eat plenty of alkaline foods to purify the blood and give energy. They’re easy to digest, cleansing and packed with essential nutrients. Choose from leafy greens, lemons, limes, grapefruit, figs, sweet potatoes, almonds, almond milk, walnuts, pecans, dates, apricots, onions, garlic, ginger, quinoa, brown rice, coconut, mangoes, papayas, apples, pears, and avocados, as well as…

1 PRESS PAUSE ON FACE WIPES Handy? Undoubtedly. Great for your face? Not so much. The scrub-and-pull action can irritate skin that already feels a bit under the weather. Instead, wash your face with an indulgent cream cleanser. L’Oréal Paris Fine Flowers Cleansing Cream, £7.99, melts away make-up. 2 UPGRADE YOUR CREAM Topical hydration is the key to radiant, peachy skin, so as we head into winter it’s time to up the ante by swapping light, summery lotions for richer textures. Look out for ones that contain hyaluronic acid. This magic molecule can absorb up to a thousand times its own weight in water, so wrinkles appear less crinkly and skin looks more luminous. La Roche-Posay Hyalu B5 Hyaluronic Anti-Wrinkle Care Repairing Replumping, £34.50, works miracles. It repairs the skin’s…

Tikka salmon with spicy rice pilaf We all need to eat oily fish – and here’s a new way with salmon. PER SERVING: 476 cals; 16g fat; 2.5g sat fat; 47g carbs SERVES 4 ✿ 150g (5oz) Total 0% yogurt ✿ 1tbsp tikka paste ✿ 4 small skinless salmon fillets ✿ Lime wedges, to serve For the rice ✿ Few squirts olive oil spray ✿ 2 onions, 1 finely chopped, 1 finely sliced ✿ 1 red pepper, finely diced ✿ 1tsp each cumin and turmeric ✿ 200g (7oz) basmati rice ✿ Large handful coriander leaves, chopped 1 Mix the yogurt and tikka paste, then coat and marinate the salmon for 10 mins. 2 Heat a spray of oil in a sauté pan. Cook chopped onion and red pepper for 5…

QI have cancer and I’m being told I must ‘fight’ it. What does this even mean? A What it doesn’t mean is that whether you will recover is down to how hard you try. There’s little evidence that we can ‘beat’ cancer by force of will. If we’re in pain or feeling ill, we may not have the energy to ‘fight’, or may even feel guilty about not ‘trying’. How we cope is up to us – there is no right or wrong. Some people react by being ‘positive’ and busy, researching all their options, being willing to try any available treatment, and refusing to discuss (or think about) ‘what if?’ Others divert their energy into blogging, fundraising or tackling their bucket lists. But some prefer to focus quietly on…

Running cured my anxiety Rachel Ann Cullen, 39, from Halifax, West Yorkshire. ‘The real catalyst for my interest in running came after the birth of my daughter in 2010, when I decided to run the London Marathon! I set myself that goal partly to get rid of the baby weight, but mainly for the mental benefits. ‘I’d been taking mild antidepressants pretty much continuously for the previous 10 years, and I was terrified of the mental effects of being a mum. I felt I had to set myself a huge challenge on the other side of motherhood to have something to work towards, and to prove to myself that I could cope with my changing world. ‘I’d never run a marathon before, although I’d toyed with running over the previous…

Tropical roulade Zero fat but bursting with flavour! SERVES 12 ✿ 5 large egg whites ✿ 150g (5oz) golden caster sugar ✿ 2tsp cornflour ✿ 25g (1oz) icing sugar, to dust ✿ 500g (1.1lb) 0% fat Greek yogurt ✿ 200g (7oz) fresh mango cubes ✿ 4 passion fruits, seeds scooped out ✿ 100g (3 ½ oz) raspberries, optional 1 Heat oven to 150C, Gas 2. Line a 30 x 20cm Swiss roll tin with baking paper. Whisk egg whites to stiff peaks, then gradually whisk in the caster sugar, then the cornflour, 1tsp at a time. Spread the mix evenly in the prepared Swiss roll tin. Bake for 1 hr. Leave to cool completely in the tin. 2 Lay a sheet of baking paper on a work surface and sprinkle…

1 Get a diagnosis – urgently if one leg is swollen, red and painful. This could be due to a blood clot or infection. 2 Maintain a healthy weight to reduce the pressure on your legs. 3 Walk, swim or cycle to encourage fluid to circulate. Support tights help, especially if you stand a lot. 4 Put your feet up when you can and regularly ‘pump’ your calf muscles by tensing and relaxing them, pulling your toes up towards you and rotating your ankles. 5 Moisturise the skin on your legs daily and show any red, scaly patches or infections to your doctor.…

✿ Eat a well-balanced diet, including plenty of minerals and vitamins in your meals. ✿ Maintain a healthy weight to put less strain on leg veins and tissues, and reduce diabetes risk. ✿ Take regular exercise to boost circulation and avoid weight gain – even just a daily walk. ✿ Moisturise at least once daily to reduce dryness, itching and harmful scratching. ✿ Wear sunscreen on exposed skin yearround to reduce skin-cancer risks. ✿ Check for skin damage and the appearance of new moles and any changes to existing ones.…

1 Maintain a healthy weight to reduce pressure on your stomach. Avoid tight clothing. 2 Eat smaller portions, and avoid eating late in the day. 3 Eat a healthy, balanced diet with fresh fruit and veg, oily fish, avocados and nuts. 4 Don’t smoke. To give up, visit nhs.uk/smokefree. 5 Keep a diary to spot and avoid triggers like spicy or fatty foods, coffee and alcohol. 6 Sleep propped up on pillows, or use blocks to raise the head of the bed. 7 Reduce stress, which can increase stomach acid, and learn relaxation techniques. 8 Read labels on your medication and ask your GP whether it may be contributing to reflux. You may be offered an alternative.…

Osteopath Anisha Joshi (thewoodside clinic.co.uk) reveals how she boosts her health and wellbeing My ‘go-to’ remedy Honey, turmeric, ginger and lemon – it’s a remedy passed down through the generations in my family. Honey soothes the throat, turmeric is an antioxidant, ginger is an anti-inflammatory and lemon provides vitamin C. Great for when you need an immunity boost or don’t feel well. My favourite meal Chicken with lime, coriander, tenderstem broccoli and wild rice. How I keep fit and stay healthy Owning my own business, I ensure I keep fit by going to the gym three times a week. I regularly practise meditation at home to clear my head and de-stress. I try to go to bed early to ensure I get as much sleep as possible. My perfect day…

1 Falling asleep (NREM1): 10 mins. Your brain shifts to slower waves – alpha, then theta. Breathing steadies and heart rate slows. 2 Light sleep (NREM2): 20 mins. Eye movement stops, temperature drops, muscle activity lessens. Between slower waves, there are brief periods of rapid brain activity called ‘sleep spindles’. 3 Deep sleep (NREM3): 50 mins in first cycle, gradually lessening. Shift to very slow delta waves, no eye movement or muscle activity. Energy restoration and memory consolidation occurs. 4 REM sleep: 10 mins in first cycle, gradually increasing. Eyes jerk rapidly, dreams occur. The brain makes new connections, aiding creativity and memory.…

Choose one of these each day for when the munchies strike: ✿ 2-3 squares of raw or dark chocolate (70% solids) ✿ 2tbsp guacamole ✿ 6 strawberries and ½ avocado ✿ 3 homemade energy balls. Blend a handful of almonds, 3tbsp sesame seeds, 1tbsp honey and 1tbsp coconut oil. Roll into balls and coat with sunflower seeds. Refrigerate before serving. ✿ Baba ghanoush. Blend 1 small aubergine with 1tsp coconut oil, salt and black pepper, 2tbsp tahini, 1tsp olive oil, chopped garlic and the juice of ½ lemon.…

1 Set a realistic goal and timeframe. You can work out what’s genuinely achievable by researching on the internet and talking to experts and people who’ve been successful. 2 Break it into manageable chunks. Don’t say: ‘I’m going to lose three stone’, say ‘This week I’ll eat healthily for three days’. Your brain can’t cope with being motivated for long periods. 3 Build ‘healthy’ habits. Instead of making drastic changes in one go, steadily introduce useful routines – like having a green tea when you used to have a cigarette break, or reducing the number of potatoes on your plate and increasing the veg. 4 Visualise your success. What will it be like when you achieve your target? See yourself dancing around with the grandchildren once you’ve given up smoking,…

Cabbage and chorizo soup Cabbage lightens up this soup, and it’s rich in vitamin K for bone and tissue health. SERVES 4 ✿ 400g (14oz) small potatoes, skins left on, thinly sliced ✿ 1 medium onion, peeled and sliced ✿ 1.5 litres (2¾pt) vegetable stock or water ✿ 200g (7oz) Savoy cabbage ✿ 225g (8oz) cooking chorizo, sliced ✿ Handful of fresh flat-leaf parsley 1 Put the potato and onion slices in a large pan with the stock. Cover and bring to the boil, then turn down the heat to a simmer and cook for 15 mins. 2 Finely shred the cabbage and put it on top of the potatoes and onion in the pan, then half cover and leave to steam for 5 mins. 3 Meanwhile, heat a frying…