Innholdsfortegnelse for April 2020 i Woman's Weekly Living Series

I’m cutting it fine. Arriving at the station just before my train leaves, I scan the departures information. Platform 11 – three minutes and counting... I make it by the skin of my teeth. One month earlier, I’d have missed my train. I would have needed my glasses to read the departures board. Now, where did I put them..? I’ve always worn specs for lengthy close work, although I could read most things and see OK into the distance without them. Until I hit 50 – and things fell off a cliff! First, it was train timetables that went out of focus. Then food packets, menus, my mobile screen, the TV... Then came my optician’s sobering words: ‘You’re now not legal to drive without glasses.’ Despite spending a small fortune…

‘I’ve never had to rely on my looks, and that has paid off the older I get’ Legendary actor Imelda Staunton is set to take on the biggest TV role of them all, playing Queen Elizabeth II when filming starts on the fifth and final season of Netflix series The Crown, due to air in 2022. And while she describes the role – previously played by Claire Foy and Olivia Colman – as an ‘honour,’ life in the limelight isn’t something she ever wished for. Despite a hugely successful career, Imelda, 64, who recently appeared in ITV crime drama Flesh And Blood , says, ‘I avoid the showbiz glare. I like to just get on with my life. After work, I don’t want to then have to dress up and…

WOKINGHAM, BERKSHIRE FOR: KEEPING FIT Only 13% of the residents here are classed as inactive by the NHS, and most adults take at least 30 minutes of physical activity a week. Wokingham is the go-to destination for exercise lovers. With personal trainers and fitness centres well into double figures, and the pedestrianised town centre making it a walking haven – your Fitbit will be on overdrive. ISLE OF WIGHT FOR: WALKS ON THE BEACH If you’ve got a love of the coastal life then the Isle of Wight with its 57 miles of varied coastline, endless rock pools, and stunning beaches is made for you. Step back in time for old-fashioned fun and leave the bustle behind. The island is ideal for watersports, fishing and sailing too, and it’s only…

BUTTOCK CLENCH To: improve circulation and strengthen the muscles in your bottom and your lower back. ✤ Deliberately tense and hold the muscles in your buttocks for a count of 10. ✤ Release and repeat this 10 times. ✤ Aim to do this exercise several times a day. Repeat 3 times ARM CIRCLES You can do this exercise while standing if you prefer. ✤ Extend your arms out to the side. ✤ Working from the shoulder, rotate both arms in small circles. ✤ Rotate in one direction for 10 circles. ✤ Repeat in the other direction for 10. Repeat 3 times CACTUS SHOULDER STRETCH For: stabilising your shoulders and upper back. ✤ Raise both arms to the side at shoulder level. ✤ Bend your arms upwards at the elbow, palms…

Q I’VE NEVER HAD DANDRUFF IN MY LIFE AND ALL OF A SUDDEN I’VE NOTICED FLAKES IN MY HAIR. HELP! WHAT CAN I DO? A Part your hair and look at your scalp. A healthy scalp should be even in tone, rather than blotchy, red or flaky. If your dandruff flakes are white and mostly at the root you may not be shampooing your hair often enough. However, if your scalp is red and the flakes more yellowy, visit your GP, as you may have a type of dermatitis. Try a shampoo like Head & Shoulders Supreme Moisture Shampoo, £4.99, until the dandruff has cleared. You can also treat your scalp to Superdrug Trichology Re-Balancing Scalp Tonic, £3.99, to relieve irritation. Get into the habit of massaging your head for…

‘I’ve never let my lack of limbs stop me from doing anything. I’ve never known any different, so the way I do things is normal to me. I feel incredibly lucky to have such a good network of friends, and Karen and I are very close – I couldn’t imagine her not being in my life. She’s always there for me and I am for her, too. We’ve both been through so much in our lives, but we love and support each other unconditionally. We’re best friends and always will be.’ ✤ Beaten But Unbowed is available on amazon.co.uk.…

DIY COUGH SYRUP Anti-fungal herbs reduce inflammation in the throat, open up the airways, and loosen up and expel mucus from the lungs. Sip it by the tablespoon. MAKES 360 ML (12 FL OZ) READY IN 20 MINUTES INGREDIENTS ✣ 180 ml (6 fl oz) extra-virgin olive oil ✣ 3 lemons, sliced ✣ Fresh sprigs of sage, rosemary and thyme ✣ 180 ml (6 fl oz) honey OPTIONAL ✣ 2.5cm (1 inch) piece of fresh turmeric or ginger root, grated 1 Add all the ingredients, except for the honey, to a small saucepan set over a medium heat. Infuse for 5 minutes, then remove from the heat and let it cool. 2 Once cool, strain, mix the honey in well, and store in a sterilised mason (preserving) jar or other…

CAESAR SALAD Omega-3 is great for your heart and found in abundance in oily fish such as anchovies. This classic salad is packed with goodness and flavour. PER SERVING 430 cals, 31g fat, 6g sat fat, 30g carbs SERVES 6 ✣ 1 head romaine lettuce, roughly chopped ✣ 3 baby gem lettuces, roughly chopped ✣ 25g (1oz) marinated silver anchovies For the dressing: ✣ 2 large, organic eggs ✣ 5 anchovy fillets, drained and set aside ✣ ½tsp mustard powder ✣ Splash each Worcestershire sauce and Tabasco ✣ Juice of ½ lemon ✣ 150ml (¼pt) olive oil ✣ 20g (¾oz) freshly grated Parmesan For the croutons: ✣ Medium baguette, torn into chunks ✣ 3tbsp olive oil ✣ 30g (1oz) Parmesan 1 Heat the oven to 180C/ Gas 4. To make…

1 EXFOLIATE Dry skin looks dull and older, so the first step to brightening it up is to slough it away. Invest in a good hand scrub and keep it by the side of your sink. Using it two to three times a week should do the trick. Crabtree & Evelyn Gardeners Hand Scrub, £19.50. 2 Extra coverage Add in an extra hand cream that acts as an occlusive, a barrier layer that prevents moisture from leaving your skin. These often take the form of a balm, and have the added bonus of smoothing your skin. Atrixo Intensive Protection Cream, £4.99. 3 MOISTURISE We’re spoilt for choice when it comes to hand creams, so it’s worth being picky. Look for ingredients like hyaluronic acid, which help your skin hold on…

BEAR CRAWL Crawl across the room on all fours (only toes and hands touching the floor). Look at the floor, keep your back straight. Do 12. KNEE TWIST Stand with your feet hip-width apart and arms up in a boxing stance in front of your chest. Twist your body to the left and raise your left knee so your right elbow finishes above it. Return to your starting position then repeat the other side. Do 12 each side. SIDE CRUNCH Lie on your right side, propping yourself up on your right elbow, positioned beneath your shoulder. Put your left hand behind your head and bend your knees, feet off the floor. Pull your knees and left elbow towards each other. Hold for a second then release. Do 12 on each…

✢ Laser surgery: Your eye’s front surface (cornea) is reshaped by laser, improving your ability to focus. Both eyes are treated together and you can usually resume normal activities within one to five days. ✢ Lens exchange (cataract) surgery: Your lens is replaced with an artificial one. Eyes are treated separately to reduce risk, and normal activities can usually be resumed in three to five days. This may be more suitable later in life or if you have a high prescription. It prevents cataracts forming. ✢ More info from the Royal College of Ophthalmologists (rcophth.ac.uk) or nhs.uk.…

1 Plan ahead, or even where you holiday, using predicted pollen counts. They tend to be higher on warm, dry and windy days. 2 Stay indoors on high-pollen days if you can. Shut doors and windows and dry laundry indoors. Dust with a damp cloth and vacuum regularly – choose a vacuum with a HEPA filter. 3 If you go outside, wear wrap-around sunglasses, a hat and Vaseline or gel on your nostrils to block pollen. Shower, wash your hair and change your clothes when you come in. 4 Pets bring pollen in on their coats so rub them down with a damp towel when they come in or even hose them down outside.…

Q EACH SPRING, I GET AN ITCHY RASH ON MY NECK AND ARMS, WHICH GOES BY ITSELF. COULD THIS BE AN ALLERGY? A This sounds like polymorphic light eruption (PLE), caused by sensitivity to ultraviolet light in the sun’s rays (which can penetrate windows and thin clothes). It affects over 10% of us, is more common in women and people with fair skin and often disappears as we get older. The red rash may look prickly, gritty, blistery or resemble ‘targets’ and is very itchy; you may also feel slightly unwell. Your GP can check your rash isn’t infectious or caused by other conditions. It will gradually clear up as the skin toughens up, but this wears off during the winter, which is why it comes back. You may be…

✤ Keep your head aligned above your shoulders, with your chin tucked in. ✤ Sit upright and back into the seat of your chair, using the chair’s lumbar support, or a small cushion, to help support your lower back. ✤ Keep your thighs at a right angle to your hips and your feet on the floor. If you need to use a low footstool to maintain this position comfortably, do. ✤ Keep your shoulders relaxed, with your upper arms and elbows close to your body. Extracted from Sit Strong by Harriet Griffey (£10, Hardie Grant) available from amazon.co.uk…

Lighten your load On average, a woman’s handbag weighs 6.2kg – as heavy as two house bricks! ‘Having a heavy bag on your shoulder, plus the shift in posture you make to carry it, can affect joints and nerves, leading to back pain,’ says chiropractor Dr Surinder Sandhu (bedford-chiropractor. co.uk). Travel light and swap to a rucksack or a cross-body bag, switching sides you wear it regularly. Go hot and cold Hot and cold compresses can offer short-term relief for muscular strains. Try a hot-water bottle or bag of frozen peas wrapped in a tea towel, or buy hot/cold packs from your local pharmacy. Try Deep Freeze Pain Relief Cold Gel (£2.29, Boots) to numb pain fast. Or Voltarol Heat Patch, (£5.99, Superdrug) to increase blood flow. Does your bra…

1 Eat the rainbow The antioxidants in brightly coloured fruit and veg protect joints by mopping up the free-radical chemicals in your body, thought to be responsible for inflammation. 2 S-t-r-e-t-c-h ‘Standing or sitting taller is not only the healthiest way to position your muscles and joints, it also reduces muscular strain, provides a psychological confidence boost and improves breathing efficiency,’ says Lexie Williamson, author of The Stretching Bible (£18.99, Bloomsbury). ‘Modern life demands that we sit a lot while driving, commuting, working or relaxing on the sofa. And the temptation to slouch is ever-present, so draw your shoulders back with the following stretch using an old tie.’ ✣ OVERHEAD STRAP STRETCH Hold the tie overhead with your hands wide apart. Bend your arms until they form a 90° angle…

1 Follow the Eatwell Guide at nhs.uk for information on a healthy balanced diet containing all the food groups, or ask your practice nurse for a printed version. 2 Carefully chosen snacks, convenience or frozen foods, as well as lots of fruit and veg, can be as nutritious as three meals a day. 3 Eat protein and exercise regularly to reduce age-related muscle loss. 4 If you rarely go out, cover up outside or are over the age of 65, take a daily 10mcg vitamin D supplement to strengthen your bones. 5 Drink alcohol only within recommended limits. It dulls the appetite and can lower vitamin levels. 6 If you struggle with planning, shopping, cooking or eating meals, ask about Meals on Wheels, aids from occupational therapy, and/or help from…

1 Walk in the middle of paths and don’t brush against long grass, bushes and wooded areas. 2 Cover up with long sleeves. Tuck trousers into socks and long hair into a hat. 3 Wear an insect repellent containing DEET, especially on any uncovered skin. 4 Wear light colours to help spot ticks inside clothing. Ask someone to check your neck and body. 5 Carry a tick removal tool. Use it close to the skin to remove the whole tick including the jaws. 6 Check your dogs and children carefully, as they can get ticks too. 7 Seek medical advice if you suspect a tick bite or erythema migrans.…

Foods in this plan are high in fibre, protein and good fats to fill you up, making it easier to control your calorie intake (our diet is set around 1600 calories). They’re also linked to better brain health, thanks to vitamins and antioxidants such as folate, vitamin E, carotenoids and flavonoids which can help to protect nerve cells from damage and increase blood flow to the brain. Your 7-day plan Repeating the plan for four weeks could help you lose up to five pounds in weight. BREAKFAST: 300 calories LUNCH: 400 calories DINNER: 500 calories SNACKS: two at 150 calories each…

First, get to know your enemy – and avoid the type of plants which cause your allergies. Throughout the summer, your lush lawn will be producing masses of irritating pollen so replace it with paving or decking, or mow early before the dew has dried and wear a mask which covers your mouth and nose. It’s vital to mow regularly too, to prevent grasses from flowering and producing more pollen. Beautiful borders ✢ Highly perfumed flowers trigger allergic reactions. The worst offenders are lilies (especially Oriental ones such as Stargazer) so don’t plant these near windows, sitting areas or paths. ✢ If it’s pollen that’s the problem, avoid gypsophila or baby’s breath, chamomile, dahlias, chrysanthemums, daisies, goldenrod and ordinary sunflowers, plus ornamental grasses and pampas in particular. ✢ If you…

MOROCCAN CHICKEN VEGETABLE ROAST What’s not to love? A simple roast chicken recipe the entire family will adore, all in one dish. PER SERVING 312 cals; 11g fat; 2g sat fat; 12g carbs SERVES 4 ✣ ½ medium butternut squash, peeled and cut into chunks ✣ 2 carrots, cut into chunks ✣ 1 red onion, quartered and sliced ✣ 2 courgettes, thickly sliced ✣ 100g (3½oz) cherry tomatoes ✣ 4 skin-on chicken breasts ✣ 2 garlic cloves, crushed ✣ 4tsp harissa paste ✣ 2tbsp coriander leaves ✣ 2tbsp olive oil 1 Heat the oven to 200C/Gas 6. Tip the butternut squash, carrots, red onion, courgettes and tomatoes into a large roasting tin. 2 Add the chicken breasts, season, then add the garlic and spread over the harissa paste. 3 Scatter…

Thalidomide was developed in Germany in the 1950s as a drug to help people sleep. It was marketed as a mild sleeping pill and, after the drug was licensed for use in the UK in 1958, it became popular with pregnant women due to its anti-sickness properties. However, by 1961 there had been a significant rise in the number of women giving birth to babies with deformed or missing limbs. After an investigation, this was linked to the use of thalidomide. The drug was withdrawn later that year, but it was too late for the ‘thalidomide babies’ already born with deformities. Lorraine Mercer, 58, was one of them. She was born without any arms or legs, with only little hands and feet attached to her torso. ‘Lorraine has always been…

BEAT THE BLOAT BIRCHER MUESLI Yogurt contains gut-friendly bacteria and can ease symptoms of constipation and gas. Soaking the oats makes them even easier to digest, putting less strain on the body. PER SERVING 124 cals; 3.5g fat; 2g sat fat; 16.5g carbs SERVES 1 ✣ 75g (2½fl oz) semi-skimmed milk ✣ 15g (½oz) sugar-free muesli or dry Bircher muesli ✣ 45g (1½oz) natural yogurt 1 Put the milk into a bowl and sprinkle the muesli on top. Leave to soak for 30 mins or overnight if you like. 2 Serve topped with natural yogurt. TIP For a great gut health boost on-the-go try a kefir drink. We like the brand Biotiful BETTER DIGESTION OATY MACKEREL FILLETS If you suffer from acid reflux, oats can reduce symptoms by absorbing excess…

Here’s a list of some of the main FODMAP-containing foods. Don’t use it to form a plan, though, as it doesn’t feature every food that includes them. ✢ Wheat-based products, including breads, pasta, couscous, cakes and biscuits. ✢ Milk, plus anything that contains it, such as ice cream, many cheeses and yogurt. ✢ Nuts such as pistachios and cashews. ✢ Vegetables including cauliflower, leeks, onions and garlic, and mushrooms. ✢ Fruits such as apples, pears, apricots, cherries, peaches and watermelon. ✢ Sweeteners including sorbitol, xylitol, honey and agave nectar.…

1 What benefit can I expect from this medicine? How likely is it to work for me? 2 Would lifestyle changes be as effective and/or worth making as well? 3 What’s the alternative? For example, counselling, physiotherapy or no treatment? 4 What are the side effects, how serious are they and how often do they occur? 5 How should I take them, and what should I do if there’s a problem? 6 Can I stop any of my other drugs? 7 Will I actually take them? Unused medicines cost the NHS around £300 million a year.…

Mood swings TRY… reducing your sugar intake. TO… keep moods more stable. Avoid sugary snacks, which can lead to tiredness and low mood when blood-sugar levels dip. Nutritional therapist Ali Cullen says, ‘Sugar uses up a valuable mineral called magnesium, which keeps you calm. Replace sugar with fresh and dried fruit – it gives you energy and is good for your gut.’ But you don’t have to bin chocolate for good. ‘Just be aware if you have sugar every few hours, you may be more moody and irritable,’ says Ali. So save it for a treat. Low energy TRY… getting out in natural daylight. TO… boost your vitamin D levels. The ‘sunshine’ vitamin regulates calcium metabolism and is vital for healthy bones and teeth, says Dr Melanie Wynne-Jones. ‘Most of…

Bursting with vitamin C and packed full of antioxidants, cauliflower can reduce inflammation and reduce the risk of both heart disease and cancer. It’s even claimed that this miraculous vegetable can slow the ageing process. CHICKEN TIKKA WITH CAULIFLOWER RICE Cauliflower is so versatile and making ‘rice’ with it is the perfect accompaniment to this delicious curry. PER SERVING 284 cals; 6g fat; 1.5g sat fat; 15g carbs SERVES 2 ✣ 1tbsp tikka curry paste ✣ 1tsp lemon juice ✣ 75g (2½oz) natural yogurt ✣ 15g (½oz) fresh coriander, chopped ✣ 2 skinless chicken breasts ✣ Sunflower oil spray ✣ 250g (9oz) trimmed cauliflower florets ✣ ½tsp cumin seeds ✣ 2 cardamom pods, lightly crushed ✣ ½ Knorr Chicken Stock Pot ✣ Pinch of saffron ✣ 15g (½oz) raisins 1…