Innholdsfortegnelse for February 2021 i Woman's Weekly Living Series

Flagging on your New Year healt h resolutions? Don ’t despair . We have lots of inspiration to help k eep your wellbeing on track – including a 10-page vitality special (from p29) to give you some oomph during the dank winter months, some real-life stories of women who prove it’s never t oo late t o make changes (p26) and a c heat’s diet (p12) where you can eat the foods you love and still lose weight. That ’s the page I’m turning to now……

Surgery usually isn’t the answer Most backache gets better on its own within weeks, but even with longer-lasting or recurrent pain, an operation won’t often help. Exercise and non-surgical spinal treatments are usually more successful. ‘Surgery isn’t off the table completely,’ says back-specialist physiotherapist Neil Velleman (atkinsphysio.com). ‘If the pain isn’t responding to more conservative treatments or if nerves are being pinched, leading to neurological problems, numbness or bladder and bowel problems, then it would be a definite option. But surgery is certainly the last resort, not the first.’ Moving usually helps Doctors used to advise bed rest for a bad back, but now they recommend the opposite. ‘Exercise is crucial for relieving pain and accelerating recovery,’ says Dr Melanie Wynne-Jones. ‘It also builds the supporting muscles around the spine…

Mum inspired my new business Susan Hughes, 53, lives in Stone, Staffordshire For most of my working life, I was a nurse, which I loved. But, in 2006, I chose to leave to stay at home and raise my three sons. Then, aged 42, I had another son, so I was always busy! I was glad I’d made the decision to stay at home, but after 10 years I wanted to do something for me, so I began running a network marketing business. Then, after my mum, June, passed away, aged 82, I changed direction. I’d always had a creative side, so I decided to take an interior design diploma. I soon rediscovered my passion for knitting – something Mum and I had loved to do together. I began arm…

Q MY FRIEND MAY NEED A PEG TUBE. HOW DOES THIS WORK? A Percutaneous endoscopic gastrostomy (PEG) tubes are inserted into the stomach through the tummy wall, using a local anaesthetic, so that medicine and high-nutrient liquid feeds can be given to people with long-term swallowing problems. In the short-term (such as during a serious illness), feeds and fluids can be given through a plastic tube threaded through the nose into the stomach (nasogastric tube), but this can irritate. So, if someone can’t swallow without choking or has exceptionally high nutritional needs (as with some bowel disorders, for example), a PEG can be better for them. Your friend will have a telescope examination of her gullet and stomach, to help position the tube, which is stitched in place and covered…

1 Eat a balanced diet containing all the food groups, including dairy for calcium and vitamin D. 2 Take supplements if your diet may be lacking, you’re over 65, housebound, cover up outside or rarely go out (see nhs.uk). Pregnant women should take 10mcg vitamin D daily. 3 Take weight-bearing exercise – ‘microshocks’ help to strengthen bones. 4 Check whether illness or medication may affect your bone health. 5 Don’t smoke, and drink alcohol only within recommended limits. Visit nhs.uk for details 6 Call the Royal Osteoporosis Society on 0808 800 0035 for information and advice. Or visit theros.org.uk.…

Remember rosemary The herb has for centuries been linked with memory. It’s even mentioned by Shakespeare – in Hamlet , the character Ophelia, using flower symbolism, says it’s ‘for remembrance’. It’s thought to increase blood flow to the brain, enhancing concentration. Researchers at Northumbria University found that students who studied in a room with rosemary essential oil diffused into the air did 5-7% better in memory tests. Sleep tight ‘There’s nothing more important for your memory than night-time sleep,’ says sleep expert Professor Colin Espie. Studies show that people given a new task recall it more accurately after a night’s rest. If you struggle to get the recommended 6-8 hours a night, ban caffeine, alcohol and screens before bed, have a relaxing warm bath, read or listen to some calming…

It’s little more than a year since we became aware of the coronavirus which has had such devastating worldwide repercussions. But we already have vaccines and the know-how which can help keep us safe from the virus. TO HELP REDUCE YOUR RISK OF INFECTION: ✣ Wash your hands with soap for at least 20 seconds. ✣ Maintain a social distance. Keep two metres (three steps) away from those not in your household or bubble. ✣ Wear a face covering in enclosed spaces. ✣ Cough or sneeze into a tissue (not your hand) and bin it immediately. Use your sleeve if you don’t have time to access a tissue. Wash your hands immediately afterwards. ✣ Try not to touch your mouth, eyes or nose. AND... if you have symptoms (high temperature,…

FALAFEL BURGER WITH TZATZIKI Yogurt contains probiotics, which are a type of healthy bacteria that are great for gut health. Making Greek yogurt into tzatziki is a great way to incorporate it into your diet, while avoiding the sugar and sweeteners that are added to most yogurts. PER BURGER 447 cals, 13g fat, 3g sat fat, 67g carbs MAKES 8 BURGERS For the burgers: ✣ 2 x 400g (2 x 14oz) tins of chickpeas, drained and patted dry ✣ 2 garlic cloves, crushed ✣ Handful of parsley ✣ Handful of coriander ✣ 1 red chilli, deseeded ✣ 2tsp ground cumin ✣ 2tsp ground coriander ✣ 2tbsp wholemeal flour ✣ 1tbsp vegetable oil ✣ 8 burger buns, halved and toasted ✣ Rocket leaves, tomato slices, mayonnaise and ketchup, to serve For the tzatziki:…

The cobra Lay on your front, position your hands either side of your shoulders. Gently push up through your hands, straighten arms and push your chest off the floor. Keep hips, legs and feet on the floor. Hold for five seconds, then relax so that you are lying face down. Semi supine Lay on your back, with your knees bent, the soles of your feet on the floor and your arms alongside your body. Breathe slowly for 20 or more complete breaths. Allow yourself to relax with each out breath. Lower back release Lay on your back and gently draw both knees in towards your chest. Lightly hold onto the backs of your thighs or rest your arms lightly across your knees. If it feels comfortable, allow your body to…

1 Ask your GP to rule out treatable causes. Quinine tablets are rarely prescribed nowadays. 2 Reduce your alcohol intake if it seems to be a trigger. Avoid dehydration by drinking plenty of fluids and be active during the day. 3 During an acute attack, try to stretch and firmly rub the affected muscle, walk on your heels, or straighten your leg and pull your toes towards you. 4 Do calf stretches twice daily and before going to bed – search ‘calf stretches’ on nhs.uk. 5 Sleep with your feet on a pillow or raise the foot of the bed.…

LIP LOVE Alteya Organics Jasmine & Ylang-Ylang Lip Balm, £3.60 , lovelula.com Dry lips need an extra layer of protection during cold weather and this nourishing balm soothes even the most chapped pout. Beeswax and sweet almond oil provide a barrier to stop further dryness while added vitamin E and shea butter hydrate the skin underneath for all-day comfort. SCENT-SATION Imperial Leather Foamburst Jasmine & Rice Milk Luxury Gel to Foam Body Wash, £3.99 , feelunique.com A lathering body wash that smells good enough to eat. It’s an affordable buy that feels incredibly luxurious and nourishing on the skin. We promise, you won’t want to leave the shower. KEEP IT CLEAN Caudalie Instant Foaming Cleanser 100ml, £10 , caudalie.com A gentle, effective cleanser that feels light and airy to touch.…

1 WHITENING TOOTHBRUSH Silk’n ToothWave Electric Toothbrush – Boots, £265 This uses the latest technology (DentalRF™) to produce a wave of molecules to remove stains and calculus (hardened dental plaque), promising teeth up to eight shades whiter in just six weeks. 2 WATER FLOSSER  Spotlight Water Flosser – £89.95, uk.spotlightoralcare.com That’s right – water! This nifty gadget uses a jet of water to dislodge bacteria and debris from your teeth. Created by dentists Lisa and Vanessa Creaven, it has three modes of pressure and four different tips, including a tongue scraper. 3 INTERDENTAL BRUSHES TePe Easy Pick Pack – £3.99 for 36, Superdrug Lockdown has meant fewer trips to the dentist, so it’s crucial to brush effectively. And that means cleaning between your teeth, too. These no-fuss mini brushes make…

1 For a cough… have honey Public Health England has said honey is more effective than cough medicine. They, and treatment assessment body NICE, found that honey was the best way to treat acute short-term coughs from a cold or flu. It also helps to relieve a sore throat. And it tastes great! Add 1-2tsp honey and the juice of half a lemon to a mug of boiled water. Drink warm. Not suitable for children under five. 2 For constipation… drink water ‘Constipation is very common and is usually treated at home with changes to your diet and lifestyle,’ says Woman’s Weekly doctor Melanie Wynne-Jones. Drink plenty of water and make sure you get enough fibre – through eating fruit, veg and cereals. Government guidelines recommend we eat 30g of…

Hypnotherapy Motivational meditation can change your life Tom Fortes Mayer is a Harley Street hypnotherapist ‘I’m passionate about how people change how they’re thinking, feeling and behaving. And that fascination started when I experienced it myself in India 20 years ago. I was leading a hedonistic lifestyle with my job as an events/ party organiser, but going to India to celebrate the turn of the millennium, I suddenly realised this wasn’t the life I wanted. On my return, I sold my house and bought something smaller, and set about simplifying my life. I also started learning about what makes people tick and how they can engage sudden change to find greater happiness. I went on counselling, meditation and hypnosis courses, and set up two practices to help others, in London’s…

TAKE 2 YEARS Eat fresh fruit and veg The vitamin C in fresh fruit and veg is crucial for tissue repair and avoiding joint inflammation. Eat leafy green veg (cabbage, kale, spinach) for vitamin K, too, to build cartilage and bone. TRY A TOP-UP GOPO Joint Health has rose-hip with vitamin C (£19 for 120 capsules, Boots). TAKE 4 YEARS Know your omegas Omega-3 – a ‘healthy’ fat found in oily fish – has proven anti-inflammatory benefits, while omega-6 – found in fried foods and red meat – causes inflammation. Eat oily fish twice a week and cut back on omega-6 foods. ✣ Eat fish and Brazil nuts regularly for selenium, to protect against inflammation and cartilage breakdown. TAKE 1 YEAR Lose weight if you need to Those extra pounds…

BANANA SPLIT CUPCAKE Your favourite sundae in cake form, complete with a cherry on top. MAKES 10 ✣ 2 large eggs ✣ 2 very ripe bananas ✣ 1½tsp vanilla extract ✣ 125g (4oz) unsalted butter, softened ✣ 65g (2oz) light muscovado sugar ✣ 1tsp bicarbonate of soda, mixed with 4tbsp boiled milk ✣ 100g (3½oz) plain flour ✣ 125g (4oz) wholemeal flour ✣ ¾tsp baking powder ✣ 150g (5oz) strawberries, sliced ✣ 150ml (¼ pint) whipping cream ✣ 1tbsp low-calorie chocolate sauce ✣ 2tsp chopped hazelnuts ✣ 10 cocktail or fresh cherries You will need: ✣ 12-hole cupcake tin, lined with 10 cupcake cases 1 Heat oven to 180C/Gas 4. Mix the eggs, banana and vanilla extract together until smooth, or blitz in a food processor. 2 In a separate…

SAUSAGE AND APPLE-STUFFED ROASTED BUTTERNUT SQUASH Pork and apple is a classic combination, we have mixed the two together and stuffed them into a roasted butternut squash to make this cosy winter dinner. SERVES 2 ✣ Small to medium-sized butternut squash ✣ 2tbsp olive oil ✣ 400g (14oz) of pork sausages ✣ 2 large apples, chopped into small pieces ✣ 1tsp paprika ✣ ½tsp garlic powder ✣ 44g (1½oz) Parmesan cheese, grated ✣ 1 red radish, finely sliced ✣ ¼ cucumber, chopped ✣ Handful of salad leaves ✣ Handful of baby leaf spinach ✣ Sprig of fresh thyme, leaves removed ✣ Juice of half a fresh lemon 1 Preheat the oven to 190C/ Gas 5. 2 Cut the butternut squash in half before scooping out the seeds and hollowing out…

1 Apply your chosen cleanser using your hands. Don’t forget to include your neck as well. 2 Run your hands under a warm tap, then work into skin and massage for 30 seconds. 3 Grab a clean face cloth (try bulk buying from Amazon, around £10 for 20), run it under the warm tap, wring out and then buff over skin. 4 Repeat the rinse, squeeze and buff with the cloth at least three times until no make-up comes off on the cloth and your skin is free of product. 5 You’re done! Follow with your nightly skincare and chuck the used cloth straight into the washing machine so it goes in the next cycle.…

1 Increase your confidence and resilience by eating healthily, exercising regularly, sleeping well and limiting alcohol. 2 Tell someone who is a good listener and will support you. Remember social media can be unkind. 3 Learn relaxation techniques for every day and/or when facing your fears. Try visualising yourself coping well. 4 Read a self-help book (see Reading Well at readingagency.org.uk) or give online help such as FearFighter a go. 5 Try social-skills training for social phobia or courses for specific phobias, such as public speaking or flying. 6 Ask your GP or therapist to suggest a local self-help group, or visit nhs.uk.…