Innholdsfortegnelse for November 2020 i Woman's Weekly Living Series

I have been known t o take longer t o remember names and certain words as the years pass; t o misplace somet hing I’d put somewhere ‘saf e’. But when I forgot to put tuna in m y tuna pasta bake, I started t o worry! But researching this mont h’s feature on dementia (p6) put m y mind at rest. Check out the expert advice about warning signs you shouldn ’t ignore. We also have stac ks of healt h help about HR T, natural pain relief, vitamin deficiency and avoiding seasonal bugs. Sta y well this winter .…

THE HABIT You drink plenty of water The booster: Drink small amounts throughout the day. If you glug it all in one go, your body won’t get the same benefits. Personal trainer Faya Nilsson (fitnessontoast.com) says, ‘Drinking 200ml within an hour is broadly considered to be the most water our bodies can absorb. Chugging an entire bottle will just go straight through you and put your kidneys under unnecessary stress.’ Try to: Get 2litres of fluid a day, including from foods with a high water content, such as melon, yogurt and soup. Drink one 200ml measure of water every hour throughout the day. THE HABIT You exercise to strengthen your pelvic floor The booster: Don't do them while you pee. One in three women suffer from stress incontinence. To help,…

1 Don’t touch your face It can transfer viruses, such as Covid-19, into your system. A study in 2015 found we touch our faces on average 23 times an hour! Also catch coughs and sneezes in tissues and throw them straight into the bin. 2 Wash hands A staggering 80% of viruses are spread by touch. Washing hands regularly with soap and hot running water is the most effective prevention – including against Covid-19. ‘Wash both palms and fingertips and around rings, as bacteria can lodge there,’ says Prof Anthony Hilton, a reader in microbiology at Aston University. Be sure to wash for 20 seconds. 3 Cut back on sugar Too much affects our white blood cells’ ability to kill germs and fight infection. 4 Chew garlic When chewed, the…

There are three distinct stages to the menopause. First comes the perimenopause – the run-up to periods stopping forever. This is when our oestrogen levels start to fall and we experience the most severe and recognised symptoms of menopause. It lasts an average of five years. Menopause itself is the stopping of our periods, and the time after that is post-menopause. We can spend a number of years in these stages so it makes sense to be prepared. GET MOVING ‘Regular exercise can relieve stiffness, boost mood and strengthen bones,’ says Dr Wynne-Jones. Aim for at least 30 minutes’ activity five times a week. Do anything which raises your heart rate, like gardening, walking, dancing or simply taking the stairs. And it doesn’t have to be done in one half-hour…

1 Urine dipstick – this may need to be repeated if you have unexpected non-visible blood in your urine. This can detect protein and glucose (sugar), as well as blood. 2 Urine sample (and/ or vaginal swab) to check for infection. 3 Blood-pressure check and blood tests, including for infection, inflammation, diabetes or liver damage. 4 Cystoscopy – telescopic examination of the bladder, usually under local anaesthetic. 5 X-rays or ultrasound/ CT/MRI scans of your pelvis, tummy and beyond, if it’s suspected that cancer may have spread. 6 Kidney biopsy – performed under local anaesthetic.…

CHICKEN SCOTCH EGGS I discovered that the egg got its name from the mincing of the meat that covers the egg, which is referred to as scotching. MAKES 7 ✣ 1tsp bicarbonate of soda ✣ 7 eggs ✣ 490g (1lb 1oz) chicken breast, roughly chopped ✣ 1 green apple, peeled, cored and diced, optional ✣ 2tsp chopped ginger ✣ 2tsp chopped garlic ✣ 1 small handful coriander leaves ✣ 1 small handful flat-leaf parsley leaves ✣ 1tbsp Bridget’s sticky sauce, plus 7tsp extra (see recipe on p41) ✣ Himalayan salt and freshly ground black pepper 1 Bring a pot of water to the boil, along with the bicarbonate of soda. Using a large spoon, carefully lower the eggs into the boiling water. For soft-boiled eggs, boil for 4½ mins. For…

The key to losing weight has been debated for years. Should we go low carb, low protein or low sugar? Research published in the scientific journal Cell Metabolism suggests that weight gain is linked specifically to dietary fat levels, not to protein or sucrose. Sadly, it’s not as simple as that, says nutritionist Cassandra Burns. ‘It’s true that an excessive intake of either fat or carbs can lead to weight gain, simply by providing more calories than the body needs. But this doesn’t mean that fats should be avoided altogether. What’s important is to get enough of the healthy types of fats, while avoiding those that are more likely to cause problems.’ Fat is an essential part of a healthy, well-balanced diet. It helps the body absorb certain fat-soluble vitamins,…

1 The revitalising spritz Caudalie Beauty Elixir, £32, uk.caudalie.com As well as giving your skin a gorgeous radiance boost, this revitalising spray has a delicious scent, which helps to calm and uplift your mood. Forget the coffee and use it as a booster when that afternoon slump hits. 2 SUMMER VIBES Floral Street Arizona Bloom eau de parfum, £60, floralstreet.com Don’t let dreary autumn days get you down. Elevate your mood with this gorgeous sunny blend of coconut, amber and musk notes – it’s quite literally summer bottled up. One sniff and you’ll be whisked away to happy, sunshiny memories. 3 SLEEP EASY Tisserand Lavender & Chamomile Bath Oil, £8.50, tisserand.com The sleep-inducing benefits of lavender are well documented, and there’s nothing better than a bath with a lavender-scented…

BLACKBERRY FOOL Certainly not foolish, this lovely light pudding is always a berry good idea SERVES 6 ✣ 400g (14oz) blackberries ✣ 1tbsp lemon juice ✣ 100g (3 ½ oz) caster sugar ✣ 400ml (14fl oz) double cream ✣ Biscuits, to serve 1 Put the blackberries, lemon juice and sugar in a saucepan and heat gently until the juices start to run. Continue to cook for around 5 mins, mashing the berries against the side of the pan with a wooden spoon to break them up. Set aside to cool. 2 Whip the cream until peaking. Gradually fold in the blackberry mixture until the cream is soft, but just holding its shape. Spoon into 6 bowls and chill until ready to serve with biscuits. PER SERVING 419 cals; 36g fat;…

‘Just because you are old, it doesn’t mean you’re going to be ill’ It’s hard to believe that Arlene Phillips is 77 years old and unsurprisingly the dancer and choreographer insists she doesn’t feel it at all, thanks to her active lifestyle. Before lockdown, the former Strictly Come Dancing judge tells us, a usual day for her would involve waking up early, doing some exercise before breakfast, then she’d go straight to dance rehearsals, where she’d stay for the whole day, before heading off to see a show in the evening. And now she’s still trying to keep as fit as possible – albeit with much less dancing than usual. ‘At first I started focusing on dancing every day, and then, gradually, as the silence invaded, the dance didn’t come…

BAKED JACKET POTATO WITH BEANS A simple hearty recipe that you’ll keep coming back to. SERVES 6 ✣ 6 sweet potatoes FOR THE BEANS ✣ 200g (7oz) smoked bacon lardons ✣ 1 onion, chopped ✣ 2tbsp smoked paprika ✣ 300g (10oz) jar barbecue sauce ✣ Tin tomatoes ✣ Tin haricot beans ✣ Tin black-eyed beans 1 Preheat oven to 200C/Gas 6. Wash the sweet potatoes, put on a baking tray, sprinkle with salt and bake for 1 hr. 2 Fry the bacon in a large pan for 3 mins, add the onion and paprika and fry for another 3 mins. Add the barbecue sauce, tomatoes and beans, season and bring to the boil. Cover and gently simmer for 20 mins. PER SERVING 477 cals; 9g fat; 3g sat fat; 81g…

‘I thought I had zero rhythm, but I joined my daughter Trishna, 40, for a class and was hooked,’ says Ila Gangotra, 72, from Marlow. ‘It improved my coordination, as well as helping me manage my weight, hypertension and osteoporosis. I’m now so much stronger than I was, and I have better lung capacity too. Another of my daughters, Anisha, 36, has qualified as a Zumba instructor and the three of us now love to work out together.’ If you have a long-term health condition, try weareundefeatable.co.uk…

Muscle cramps Frequent muscle cramps may be a sign that you’re low in magnesium. ‘It plays a role in over 300 metabolic processes, triggering a lot of important enzyme processes within the body,’ says Suzie. ‘It’s vital for proper nerve and muscle function, and helps regulate calcium absorption. Low magnesium can lead to painful cramps and spasms, including period pains.’ Other symptoms may include insomnia, chronic fatigue, lack of energy, irritability and low mood. FIX IT... Eat plenty of magnesium-rich leafy greens, oily fish, nuts and seeds. Avoid processed foods, and cut back on tea and coffee, as these deplete magnesium. Certain medications (such as antibiotics, insulin and the Pill) also deplete magnesium. TRY... Nature’s Best MagAsorb 375, £12.95 for 180 tablets, naturesbest. co.uk Skin problems Dry skin, eczema and…

1 Get immunised – under-fives should have two MMR jabs. Anyone who has missed one or both, or only had the single measles vaccine, should normally be immunised. Visit nhs.uk. 2 If you’ve definitely had measles, you should be immune, but might still benefit from MMR (for mumps protection). 3 Pregnant women and people with poor immunity shouldn’t have the MMR and may need protection with an immunoglobulin injection. 4 During measles outbreaks, contact tracing can identify who’s at risk, and who might need extra protection.…

1 COOK SMART Avoid frying or roasting – steam, grill, bake or poach instead. Try adding herbs, spices and lemon juice instead of cooking with fat. 2 GO LEAN Trim fat and remove skin, swap beef mince for turkey, and swap out some of the meat in stews and curries for vegetables, beans and pulses. 3 HEALTHY ROASTIES Cut roast potatoes into bigger pieces and cook them in just a spray of olive or sunflower oil. 4 REDUCE CHEESE Grate it instead of slicing and choose stronger varieties to flavour dishes, so you don’t need as much.…

SUPER-SPEEDY PUTTANESCA The classic pasta dish of tomatoes, anchovies and capers, transformed to make a tasty pizza topping SERVES 2 ✣ 2 ready-made soft, folded flatbreads ✣ 4tbsp ready-made puttanesca sauce, such as Waitrose Puttanesca Sauce ✣ 10 anchovy fillets ✣ 1tsp drained capers ✣ 6 small cherry tomatoes, halved, with juice squeezed out ✣ 30g (1oz) pitted black olives ✣ Handful of rocket leaves, to garnish 1 Preheat the oven to 180C/ Gas 4. Carefully unfold the flatbreads and place on a baking sheet. Spread over the puttanesca sauce. Top with the anchovies, capers, tomatoes and olives. Season with freshly ground black pepper. 2 Bake in the oven for 6-8 mins, until crispy. Then arrange on plates and top each flatbread pizza with rocket leaves, to garnish. l PER…

1 Blood tests for inflammation, rheumatoid factor and anti-CCP antibody levels. 2 X-rays of hands, feet and any other severely affected joints. 3 Blood tests while taking DMARDs, including a full blood count, liver and kidney tests, inflammation tests, immunity levels and signs of infection. 4 ‘Functional assessments’, for example, via the Health Assessment Questionnaire (HAQ), to see how RA affects your everyday life, and if your treatment is helping. 5 Heart tracing (ECG), heart/lung/liver scans and bone-density scans, as appropriate.…

1 Cleanser According to facialist and skincare expert, Abigail James, ‘One of the most common mistakes people make with their skin is not cleansing effectively.’ For a thorough wash, experts recommend cleansing twice. Firstly, with a greasy cleanser like Indeed Watermelon Melting Balm, £24.99, cultbeauty.co.uk. Its oily consistency swiftly dissolves daily grime and make-up. Once that’s done, your second cleanse can be used to treat the skin directly. Choose something frothy but gentle like Urban Veda Daily Soothing Facial Wash, £11.99, Holland & Barrett. HOW MUCH? A 50p-sized blob of balm cleanser for your face, neck and chest. 2 Eye Cream ‘Apply your eye cream after cleansing and before serum and moisturiser,’ advises facialist and skincare expert, Abi Oleck. ‘This way, the ingredients can absorb into the correct target area.’…

1 Exercise and stay as active and sociable as possible – it’s good for your health, and provides welcome distraction. 2 Talking treatment such as cognitive behavioural therapy (CBT) can help to reduce anxiety, stress and depression. 3 Tinnitus sounds louder in quiet environments and can affect your sleep. Try sound therapy – using natural sound recordings, such as waves, relaxing music or a static, wearable sound generator. 4 Get information and advice – the British Tinnitus Association (free Helpline, 0800 018 0527, tinnitus.org.uk) supports those experiencing tinnitus.…

1 PROBLEMS WITH PLANNING AND ORGANISATION Following a familiar recipe or a route that you’ve been travelling for years may become difficult, or perhaps you have a sudden inability to manage a budget. Problem solving and following a plan of several steps can become increasingly tricky with dementia. Concentration can become a problem and things may take longer to complete while you struggle with everyday tasks that used to come naturally to you. ✣ IT’S NORMAL TO: miss the odd payment or forget to add the tuna to the tuna pasta bake one evening. 2 Withdrawing from others and social events Losing interest in get-togethers, clubs and hobbies is common for dementia sufferers if they’re finding it difficult to communicate. Regularly losing track of time and not knowing the date…

Seeing blood when you pass urine is quite common, but alarming. Many of us get occasional or recurrent blood in our urine which can’t be seen with the naked eye, but is only detectable with a urinary dipstick, and is often a surprise discovery made during tests for other conditions. It always needs checking out, as there are lots of causes, some of which are serious. Make an appointment with your doctor and take a urine sample with you in labelled, clean container. Also make an appointment if you have any of the following, with or without visible blood in your urine: dysuria (pain, burning or discomfort during or after peeing), needing to pee frequently or urgently, an unpleasant smell, leaking urine or pain in your tummy or kidney areas…

Are you a natural lark – up early in the morning, but waning in the evening? Or, are you an owl – cursing your alarm clock and struggling to fit in with the nine to five? It may seem like a lifestyle choice, but your chronotype – whether you’re an early riser or someone who burns the midnight oil – is something you can’t change. ‘It’s determined by the so-called “body clock gene” (PER3),’ explains Rob Hobson, author of The Art of Sleeping (£9.99, HQ). ‘Larks have a longer PER3 gene, while owls have a shorter one. In evolutionary terms, it’s useful that we’re not all the same. Thousands of years ago, there would have always been someone awake to watch over the cave. These days owls are suited to…

1 Closed fasciotomy/ needle aponeurotomy – uses a fine needle to break the fibrous bands. This has a lower risk of complications, but recurrence rate may be 50% after five years. 2 Injections of enzymes called collagenase that break down soft tissue. Similar recurrence rates. 3 Fasciectomy – this may also require skin grafting and has a higher complication rate. Physio and a hand splint for weeks afterwards. 4 Finger amputation – only very rarely needed/appropriate. 5 Radiotherapy – risks and benefits of this are still being assessed.…

Q MY HUSBAND HAS A SCROTAL SWELLING BUT NO LUMP. SHOULD HE STILL SEE HIS GP? A Any new or persistent lump or swelling should be identified by your GP – most aren’t sinister. Recent publicity campaigns have encouraged men to examine themselves regularly, and UK research says testicular or scrotal (‘ball-sack’) swelling or pain may be linked to testicular cancer, whether or not the man has a lump. However, many conditions can cause scrotal swellings, including cysts of the epididymis (which is attached to the testicle), swellings in the vas deferens (sperm tube), a hydrocele (fluid around the testis) and varicocoele (internal ‘varicose veins’). This could also be a hernia, caused by groin muscle weakness that allows bowel loops to slide in and out of the scrotum, although they…