Innholdsfortegnelse for September 2020 i Woman's Weekly Living Series

1 Understand cholesterol Too much of this fatty substance in your blood raises your risk of heart disease, stroke and vascular dementia. There are two main types – the ‘good’ HDL cholesterol fights the ‘bad’ non-HDL cholesterol,which sticks to blood vessel walls, clogging them and leading to heart attacks. Lower cholesterol by exercising, not smoking and reducing the saturated fat you eat. Steam or grill food instead of frying. Your GP may suggest medication. If you’re worried, talk to your doctor or call the British Heart Foundation heart helpline on 0300 330 3311. 2 Eat smart A healthy diet helps your heart. Eat plenty of wholegrain cereals, brown rice and grains, as fibre can help reduce cholesterol. And get your five-a-day of fruit and veg. Oily fish (salmon, mackerel) contains…

BE SAFE AT ANY AGE Sun damage isn’t something you grow out of – the exact opposite can be true. Skincare expert and Ultrasun UK MD Abi Cleeve says, ‘Sometimes our skin exhibits sunburn less as we age, but this is not a symptom of being “used” to the sun and needing less protection. Rather it’s a sign our defences aren’t what they used to be and there continues to be deeper damage.’ Uriage Bariesun Dry Mist SPF50+, £25.39, protects against age-accelerating free radicals and UVA and UVB rays. MORE THAN MAKE-UP Your foundation may claim to have an SPF but, as it’s applied in far smaller amounts than sun cream, it won’t provide the same level of protection. Also, ingredients like retinol work their magic by speeding up cell…

Nordic walking… for healthy joints WHY? ‘It exercises your upper body while taking pressure off your knees and legs,’ says Dr Melanie Wynne-Jones. Using poles to help propel you forwards means you get a full-body workout. Public Health England and the Centre for Ageing Better have deemed it one of the best activities for strengthening muscles and improving balance which can reduce the risk of falls. HOW: ✽ You’ll need poles. Make sure they’re the right height for you – adjustable are best, with a wrist strap so you can easily release your grip to open gates and rummage in your rucksack. ✽ Technique is important. To do it properly find courses or taster sessions at nordicwalking. co.uk (0333 123 4540) or at britishnordic walking.org.uk (0115 848 3801). ✽ The…

Planted in the garden, herbs will not only look and smell wonderful, but will attract bees and other useful insects. Varieties such as basil, borage and thyme will help keep companion plants healthy, improve their flavour and protect them from the rigours of disease. Chives and garlic will also nurse neighbouring plants through sickness. Herbs grow best in sunshine – about five hours of full sun is enough to draw out the aromas and strong flavours of most herbs. In a south-facing bed where other plants might shrivel, the drought-busting curry plant or Helichrysum italicum , sage, rosemary and scented geraniums will all enjoy the sunshine, especially if they have gritty soil and good drainage. Designing a bed Traditional herb gardens are arranged as a series of square or rectangular…

Hand weights WHY? As we age, our muscles naturally weaken and shrink. ‘It usually starts by our late 40s, when we begin to lose an estimated 1% of our muscle mass each year,’ says Dr Melanie Wynne-Jones. ‘But we may not notice its effects on our balance and stamina until we’re much older, when it makes us frail and increases our risk of falling.’ Resistance training can help strengthen muscles and keep bones healthy, as well as helping regulate blood sugar and blood pressure. That’s why current NHS guidelines recommend that older people do it at least twice a week to work all the major muscle groups – including arms, chest, shoulders and abdomen. TRY: Domyos dumbbells twin pack, 2kg (£8.99, Decathlon) These hand weights are reasonably priced, come in…

Leukaemia is a cancer of the white blood cells, which are produced from stem cells in the bone marrow. Different types of white blood cells (mainly lymphocytes and myelocytes) play a vital role in our immune systems, fighting infections and other threats. Leukaemia usually starts as a genetic mutation in just one rogue stem cell, which can multiply, take over the bone marrow, spill into the bloodstream and spread to other organs. There are 10,000 new cases each year in the UK, and almost half of these survive for at least 10 years. Leukaemia is rare in children, but is the most common childhood cancer. Genetic mutation can occur if you’ve been exposed to high doses of radiation (including radiotherapy for previous cancer), chemotherapy or drugs that affect the immune…

FORGET 10,000 STEPS Aim for 7,500 a day instead. Health benefits appear to tail off after that amount, according to recent American research of older women (aged 62-plus). The 10,000-step target isn’t based on science but believed to stem from a marketing campaign for pedometers, say researchers at Harvard School of Medicine. Health experts argue it’s an off-putting figure. WHAT IS THAT? It’s a great way to help keep the environment as clean as your hands. Bower Collective natural household products are delivered to your door, so you can empty the contents into reuseable pump dispensers or bottles, before sending the empty pouches back to be cleaned and reused. It eliminates the need for single-use plastics and can save each customer up to 100kg of plastic waste a year. Bower…

WOMEN’S HEAL TH Check your vitamin D levels ‘Low levels of vitamin D are incredibly common, especially during winter. Around 40-50% of women of reproductive age have low levels, yet it’s essential for women’s health – in bone health, fertility and foetal growth, if you do become pregnant. Deficiency can also be responsible for minor health problems, like fatigue, muscle pain and poor sleep. Get tested.’ Narendra Pisal, Consultant Gynaecologist, london-gynaecology. com YOUR HEART Be risk aware ‘Many women have no idea of their risk of heart disease. Ask your doctor about your risks, and try to change any aspect that needs alteration. That might mean reducing your weight, stopping smoking, tackling raised cholesterol or blood pressure, and doing at least 150 minutes of exercise a week. If there’s a…

Q) Do you feel sensitivity when you brush? A) NO. Great. Follow the advice below to help protect tooth enamel. YES. Years of over-brushing can wear away the enamel, causing your teeth to become more sensitive, says Dr Sameer Patel, from the British Academy of Cosmetic Dentistry. ‘When brushing your teeth, thoroughness is essential – but make sure it doesn’t turn into aggressive scrubbing!’ TO PROTECT ENAMEL: ✣ Brush in a circular motion with your toothbrush held at a 45-degree angle, to ensure you are cleaning your gums as well as your teeth. ✣ Use a soft toothbrush designed for sensitive teeth. ✣ Don’t ‘saw’ back and forth when brushing – and, if you’re squashing the bristles, it’s a sign you’re brushing too hard, which can wear away the gum.…

FORGET… CHIA SEEDS EAT… WALNUTS With high Omega 3 levels, these tiny black seeds from South and central America have been making big waves. ‘Fatty acids (Omega 3 and 6) are important as an anti-inflammatory and for brain and heart health,’ says nutritionist Emma Derbyshire. But walnuts have high levels, too, and are one of the foods that brain experts advise you eat weekly to help boost cognitive function. They’re one of the nuts highest in gamma tocopherol whose anti-inflammatory and antioxidant properties may be important for dementia prevention. Recent medical research from Boston also suggests walnuts could be key to successful dieting, because eating them activates an area in the brain associated with regulating hunger and cravings. And for protein, eat sunflower and pumpkin seeds, which have higher levels…

You can’t get shingles (herpes zoster, or HZ) unless you’ve had chicken pox. The virus ‘hides’ in nerve junction boxes inside the spine or brain, re-emerging years later to produce a patch of shingles on skin supplied by the affected nerve. It’s more common (and usually more severe) as we get older, affecting almost one in a thousand people in their 70s each year, and in people with immune-system issues. The symptoms Shingles often starts as tingling or a burning, shooting pain several days before the rash appears. This neuralgia is due to faulty signals sent by the affected nerve. You may feel ‘flu-y’ with a headache, fever and muscles aching. The rash gradually appears as blisters on the trunk, arms or face/ head. It’s always one-sided and usually easy…

1 FIND THE RIGHT HOOP Use one for your height and size, as it makes it easier to learn. ‘If you want a challenge, use a weighted hoop once you’ve got to grips with the technique,’ says fitness coach Steven Virtue from Total Fitness, 2 WEAR THE RIGHT CLOTHES Avoid baggy and oversized clothing which will get in the way of the hoop. ‘Tight-fitting clothes allow you to move your hips easily and maintain a steady motion,’ says Steven. 3 KEEP THE RIGHT POSTURE Keep a strong, upright posture and lengthen your spine as you start to move. Avoid hunching your back or bending at the hips. Take it slow and steady, at a pace that’s comfortable for you.…

As the presenter of some of our favourite farm animal shows, like Animal Park, Springwatch and Lambing Live, it’s no surprise Kate Humble is a keen lover of the outdoors. ‘I’m one of those people who needs to be out and about and moving’ But the 51-year-old TV presenter –who lives with her husband Ludo Graham on a farm in Monmouthshire – has now revealed just how much she enjoys going outdoors to exercise, and credits it with the reason she feels ‘very healthy’ at the moment. ‘I spend a lot of time outside, I always do,’ she tells us. ‘I have three dogs, and they need lots of exercise, and I need lots of exercise, too! ‘I’m just one of those people who needs to be out and moving,…

More than 55,000 UK women are diagnosed with breast cancer each year. Most have noticed symptoms and are referred to a specialist within two weeks. If it’s caught and treated early, 90% of women will live another five years or longer after their diagnosis. Regular mammograms can help spot cancer but whatever your age, if you notice new symptoms see your GP as soon as possible, even if a recent mammogram was normal, or your next is due soon. Breast cancer affects one in eight women and one in 870 men. You may be more at risk if one or more close relatives have had breast, ovarian, bone or other rarer cancers, particularly if relatives were young or male. Jewish women are more likely to carry faulty BRCA1 or BRCA2…

Skin cancers have more than doubled in the UK since the 1990s and if you get one, you’re more likely to develop another. They can develop in squamous cells and basal cells in the epidermis (top layer), in melanocytes, which produce pigment and darken in response to ultra-violet (UV) light from the sun, and rarely, in other skin cells. Sunlight and skin cancer Skin cancers are strongly related to UV light damage, which can change cells’ DNA. They usually affect areas exposed to the sun, such as the face, scalp and limbs. They’re more common with age and in people prone to sunburn (fair or red hair, pale skin and freckles), who have been sunburnt (especially in childhood), use sunbeds, have had UV/light treatment for skin problems, have lowered immunity,…

The liver is our largest organ and performs hundreds of vital functions. It handles almost all we eat, drink, inhale or inject, processes it for use or excretion, and stores iron, vitamins, and glucose as glycogen, for rapid conversion when we need instant energy. It metabolises/disposes of drugs, poisons and alcohol, manufactures proteins, including many needed for blood clotting and the immune system, and manufactures/ controls cholesterol levels. It also produces yellow bile, containing digestive enzymes and unwanted chemicals/ toxins. This is stored in the gall bladder and aids digestion, while waste products are excreted in the stools. In the commonest, early form of non-alcoholic fatty liver disease (NAFLD), fat builds up in liver cells (steatosis). This can lead to inflammation (non-alcoholic steatohepatitis (NASH) and progress to scarring and fibrosis.…

1 Seek medical advice for rapid diagnosis and treatment as necessary. 2 Keep skin clean – splash with clean water and pat/ air-dry. Don’t share towels. 3 Avoid friction – wear loose-fitting clothes and don’t rub/scratch. 4 Cover exposed small patches with a clean, dry dressing until they stop weeping, but avoid creams. 5 Use an ice pack – ice wrapped in a towel and applied for 20 minutes can help ease pain. 6 You may infect others with chicken pox, so stay away from those who haven’t had it, are pregnant or have immune problems, and babies under a month old, until the blisters dry up.…

1 STYLE IT OUT Don’t forget to back comb! A little bit of gentle teasing at the crown can make all the difference, taking hair from flat to fabulous in seconds. Try Tangle Teezer Back Combing Brush, £11. Or switch-up your parting and double your hair’s height – it’s free, it’s easy, it works! 2 Clip it in Undetectable hair extensions are easier than you think. No need to book an expensive appointment – instead, buy a set of affordable, kind-to-hair clip-ins. With Lush Hair Extensions (lushhairextensions.co.uk), from £34.99, you can send in a photo of yourself and they’ll colour match a set for your hair. 3 BOOST YOUR ROOTS Our sure-fire method to fake volume is to spritz Batiste Dry Shampoo, £2.99, through the roots on top of your…