Innholdsfortegnelse for January 2021 i Woman's Weekly Living Series

DAY 1 Start eating smart Vitamins such as A and C, and zinc, play a vital role in our immune-system function, so it’s important to have a well-balanced diet with plenty of fruit and veg. Include plenty of: ✢ Dark leafy greens – dark cabbage, sprouts, broccoli, spinach and kale contain high levels of glucosinolates – strong immunity-boosters. ✢ Berries – for their antibacterial and antiviral properties. Blueberries and cranberries are good at fighting infection, and strawberries are packed with vitamin C. ✢ Citrus fruits – a rich, but low-cost source of vitamin C. Eat the whole fruit, not just the juice, for flavonoids – phytochemicals that enhance the effect of vitamin C. Keep them in the fridge. ✢ Nuts and seeds – a source of healthy fats, selenium and…

Not shaking the bottle Here’s something to remember if you’re taking liquid medicines. ‘Shaking the bottle allows the active ingredients to be evenly dispersed so you get the correct dose,’ explains pharmacist Anshu Bhimbat from Lloyds Pharmacy. ‘Not shaking means the particles will have settled at the bottom of the bottle, so you won’t get the concentration you need.’ Forgetting about supplements Many ‘harmless’ supplements can interact with medication. For instance, the headache remedy feverfew can increase blood pressure when combined with certain migraine drugs, while vitamins K and E can affect anticoagulants. ‘Tell your GP or pharmacist about any supplements you’re taking,’ says Anshu. Not taking as directed Read the instruction label to check if your medication needs to be taken at a certain time of day or before/after…

Imagine a fantastic health booster that is totally free, and available right on your doorstep, 24/7. No need to just imagine – it actually exists. We just need to start making the most of it. ‘Walking is always good for us,’ says Dr Melanie Wynne-Jones, ‘especially if it’s brisk, as it helps to protect against cardiovascular diseases, cancer, bone-thinning osteoporosis and dementia. It’s also good for our mental health to get outside and see gardens or green spaces, and walking can be sociable too.’ Age should be no barrier, says walking guru Nina Barough, founder of breast-cancer charity WalktheWalk. ‘Anyone can walk, you just need to take it at your pace and build up gradually.’ HOW TO DO IT Of course, we all know how to walk and that’s the…

BLUEBERRIES… for your skin The fruit is high in anthocyanin, a plant compound which shields cells from UV rays. ‘UV is a major factor in skin ageing,’ says dermatologist Dr Iaisha Ali, ‘so eating a diet rich in foods that protect your skin is important.’ ALSO EAT: black grapes, plums, blackberries and red cabbage. BEANS… for strengthening muscles Our muscle mass decreases as we age, so keeping what we have strong and flexible is important, and protein-rich foods such as beans are important in that process. They’re also packed with fibre, potassium, magnesium, iron and zinc – all great anti-agers. ALSO EAT: fish, eggs and lean meat. SPINACH… for eye health ‘Green, leafy veg protect your sight best,’ says optometrist Sona Thakerar. The antioxidants they contain – lutein and zeaxanthin…

Through running It can help people deal with depression Michelle Caulfield is a running coach from Braintree, Essex ‘I started Michelle’s Running Group (MRG) seven years ago. I was a regular runner myself and when I was in tracksuit and trainers one day, collecting my children from school, some mum friends asked if they could come running with me, and if I could help them run. I’d taken my coaching qualifications in my 20s and I’d helped train up-and-coming athletes on a voluntary basis, but stopped when I became a mum. This sounded fun: six of us meeting casually once a week to run. ‘There’s so much support in the group’ It was fun, and I started thinking maybe there was scope to start a running club. So MRG was…

Getting out and about in nature is great for our mental health. Even watching wildlife programmes on TV can reduce negative emotions, according to recent research from the University of Exeter. Encourage wildlife into your own garden to boost your well-being and the health of Britain’s wildlife, too. However big your outdoor space is, and whether you live in the country or in an urban environment, you’ll be able to see and support a range of species, from mammals and birds to insects and amphibians. Keep gardens untidy! If you can, leave an area of your garden naturally unkempt. Hedgehogs, dormice and other wildlife can use the fallen leaves, twigs and dead vegetation to build their nests. A wild area also provides a home for insects, which hedgehogs and birds…

Dryness Our skin barrier becomes less effective with high cortisol levels. Picture the barrier as a wall, made up of skin cells instead of bricks. Naturally occurring lipids like ceramides act as mortar to hold these bricks together, and when this mortar is compromised, water can escape through the cracks. Unfortunately, we rarely notice there’s a problem until skin becomes dry, flaky and inflamed. Harsh cleansers can exacerbate the issue, so swap anything foaming for a gentle wash like CeraVe Hydrating Cleanser, £9.50 . And follow up with soothing La Roche-Posay Toleraine Ultra Dermallergo Serum, £28 , lookfantastic.com, to help rebuild the barrier. Breakouts If you’re prone to spots, you may have low levels of linoleic acid, an omega-6 fatty acid that keeps skin healthy. Without it, your skin’s natural…

Take a ‘WOW!’ walk We know walking is good for our health, but scientists have discovered that taking an ‘awe-inspiring’ walk is even better for mental well-being. A study of people aged 60 to 90 by the University of California, in San Francisco, found that those taking a stroll where they looked out for things to be amazed by felt more positive emotions, such as compassion and gratitude. Awe can be found almost anywhere, but it’s likely to occur in places with two key features – vastness and novelty. Health news BEEN ILL? Make sure you change your toothbrush. Research from Colgate reveals that 62% of Brits wouldn’t consider doing this, despite it being sound health advice. Dental hygienist Hannah Young explains, ‘It’s important that we replace our toothbrush after…

SPICY TOMATOES WITH EGGS These special baked eggs make for a lovely quick and easy brunch. SERVES 4 ✣ 4 large beef tomatoes, tops cut and seeds removed to create a hollow space ✣ 1tsp each cumin seeds, fenugreek leaves, red chilli flakes ✣ ½tsp black peppercorns ✣ 1tbsp softened unsalted butter ✣ ½tsp pulped garlic ✣ ½tsp pulped ginger ✣ 1tbsp chopped fresh coriander stalks ✣ 4 small free-range eggs ✣ Small bunch of fresh coriander, roughly chopped ✣ Fresh mild red chilli, finely minced 1 Preheat the oven to 200C/ Gas 6. Place the tomatoes on a baking sheet, slicing a little off the bottom of each tomato so that they sit flat. 2 Place a small dry frying pan on a low heat, add the spices and…

If you’re already a walker, try these tips to get more from your walking workout... ✢ Go faster. Upping your pace so that you’re slightly breathless is best for cardiovascular health and fat burning. ✢ Go further. Adding distance helps tone muscles. ✢ Use poles. It takes some pressure off the knees and legs and exercises your upper body too. ✢ Vary the terrain. Work different muscles by walking on different surfaces – sandy beaches, muddy field edges and rocky hills. ✢ Try jogging. Stretch yourself by jogging sections of your walk. Try tackling the Couch To 5km, a nine-week programme that can get you up to running 5km from scratch. Find out more at nhs.uk. ✢ Remember: talk to your doctor before starting any walking programme if you have…

DECONGESTANT RUB For colds and flu. This is also very good for relieving headaches – just put a little on your temples and where the pain is on your forehead. MAKES 150g ✣ 150g coconut oil ✣ 4 sprigs each of oregano, sage, thyme and basil, ripped into pieces ✣ 15 drops of thyme essential oil ✣ 15 drops of eucalyptus essential oil ✣ 15 drops of lavender essential oil ✣ 10 drops of lemon essential oil 1 Gently heat the coconut oil and all of the herbs in a double boiler until the oil begins to go slightly green. If you don’t have a double boiler, simply place the coconut oil and herbs in a heatproof bowl over a saucepan of barely simmering water (ensuring the bottom of the…

Alcohol in moderation can be enjoyable and sociable, but too much can damage our health and relationships, or lead to accidents, violence (in and outside the home) and have other serious consequences. Even if you don’t drink much yourself, someone you know or love could be overdoing it. Latest statistics suggest that a third of men and a sixth of women – especially people in late middle-age – may be drinking at harmful levels. Alcohol is linked to over a million hospital admissions a year in England alone, with over 5,500 deaths being attributed to disease caused by drinking excessive amounts of alcohol. How alcohol affects our health The outward signs (a red, puffy face, weight gain, feeling excessively lethargic, muscle aches, shakiness, palpitations, insomnia and hangovers) can take time…

Have a hug. It doesn’t have to be with another person. Cuddling a pet works, too. Recent research has also shown that it can help calm you after an argument. Do a good deed. It could be as simple as a smile or an offer to help a friend. The more good deeds you do, the more you’ll benefit. Learn a language. Or a musical instrument, a new word or a place on the map. Try something new. Go on, be brave! Talk to a friend. If you can’t do it face-to-face, you can call or FaceTime them. Take a 10-minute stroll. Really notice the sights, sounds and smells around you. Turn off your phone. Have a chocolate biscuit. Just make sure you stop at one or two! Make love.…

1 RESIST! Do some resistance training twice a week to build strong muscles for good balance, to boost your immune system and metabolism and to help you maintain a healthy weight. 2 EAT PROTEIN It’s essential to help your body build and repair muscle. ‘Muscle mass starts to diminish after 30, and during the menopause, women can experience a quicker rate of loss,’ says nutritionist Rob Hobson (robhobson.co.uk). 3 WALK It will help to build strong leg muscles and improve your balance, reducing your risk of falls. Any regular activity can help build muscle. Yoga and Pilates strengthen hip and knee muscles, as well as improve your balance.…

A change in breast size or shape This may be difficult to spot if changes happen gradually over time. And it’s perfectly normal for your breasts to change throughout your lifetime, especially during your menstrual cycle and just before, during and after the menopause, when oestrogen levels decrease – this can have an effect on the size, shape and softness of your breasts. ‘Early detection of breast cancer can save lives,’ says Samia al Qadhi, former Chief Executive at charity Breast Cancer Care. ‘So it’s vital that women know they should keep checking their breasts, even if they’re attending regular mammograms. ‘There’s no right or wrong way to check them – it’s about looking and feeling regularly, so any unusual changes are spotted quickly.’ To help you spot changes swiftly,…

Upgrade your brush Whether you’re making the switch to an electric toothbrush or looking to upgrade your existing model, Oral B Genius 9000, £149.99 , doesn’t disappoint. Linked to an app via your smartphone, it combines motion sensors in the brush with facial recognition software to help identify regularly missed spots and improve your technique. It also alerts you if you brush too hard. For something a little less high-tech, Superdrug ProCare Advanced Clean Rechargeable Toothbrush, £29.99 , is a great value for money option. The oscillating brush leaves teeth sparkling clean, while the coloured bristles fade with time – a helpful reminder that it’s time to swap the head. Floss regularly ‘Brushing alone isn’t enough to keep your teeth healthy, as it only covers 60% of the tooth area,’…

Plan what to eat each day It’s great for avoiding waste and saving money, but it’s also crucial to help keep eating under control. If you’ve thought about what you’re going to cook each day when you’re busy, it will stop you grabbing something convenient but calorie-laden at the end of an exhausting day. Practise yoga Research from the Journal Of Physical Activity And Health found that regular yoga helps lost weight stay off. The controlled movements and breathing of yoga promote body awareness and stress management, leading to a healthier lifestyle and diet. Ban diet food ‘It’s often full of chemicals or sugar to make up for the calories,’ warns NHS weight-loss consultant Dr Sally Norton (vavistalife.com). You’re better off eating real, nutritious food. Be realistic ‘Although rapid weight…

Pneumonia means inflammation of our lung cells (alveoli). Their walls become swollen with fluid that makes it harder for oxygen and carbon dioxide to exchange in the bloodstream. Around 1% of us get community-acquired pneumonia (CAP) each year – 100,000 people are admitted to hospital in England alone. This is only a tiny proportion of the millions of us who get coughs, colds or bronchitis. Usually self-treatable (see box ), they occasionally require antibiotics. Most pneumonias are caused by inhaled bacteria. Some are due to flu, other viruses or rarer infections such as legionnaires’ disease. We’re more likely to develop CAP if we’re older, frail, smoke or drink heavily, already have diabetes or existing cardiovascular, lung or immune system problems, or neurological conditions that affect breathing. People in hospital are…

Over a quarter of UK adults are obese, another third are overweight, and at least one in 50 is ‘morbidly’ obese. But losing weight – and keeping it off – isn’t easy, which is why the weight-loss industry is worth millions of pounds. Most of us know that being overweight is bad for our health, increasing our risk of cancer, type 2 diabetes, cardiovascular disease, arthritis and other illnesses. We also know we have to eat less. Exercise, although good for our mental and physical health, only helps partly – walking a mile only burns off the calories in one biscuit! Current daily recommended calorie limits (2,000 for women, 2,500 for men) may be too high for most modern lifestyles, where lots of us aren’t active. Losing more than a…

Make sure your birdbaths and water features are clean, topped up and free from ice. You can do this by either putting a table tennis ball in the water – the breeze will move it and keep the bath free from ice – installing a heated birdbath, moving it to a spot where it’ll get the most sun or by pouring some hot water on the ice (make sure no wildlife are in the way before you add the hot water!).…