Innholdsfortegnelse for July 2021 i Woman's Weekly Living Series

You don’t have to spend a fortune t o keep fit and healt hy – or dedicate hours of your lif e to it. A well-considered diet and regular easy ex ercise can make a real dif ference. W e show you how, wit h our ‘Get fit in 15 minutes’ feature on page 24, plus advice on which activities are best at certain stages of your lif e (page 44). Plus on page 30, we introduce you t o ‘hyper-foods’ – the new turbo-c harged superfoods – and simple recipes f or some delicious good-f or-you dishes. It couldn’t be easier t o get a handle on your healt h. Come on in……

Best for sensitive skin La Roche-Posay Toleriane Ultra Moisturiser, £19, Boots Revered by dermatologists, this intensive day cream offers instant relief for parched, sensitive skin. You can even use it on dry patches across the eyelids. Plus, the smart anti-contamination tube means it eliminates the need for preservatives that can cause irritation. Best for medically dry skin Salcura Bioskin Skin Zeoderm Repair Moisturiser, £19.99, salcuraskincare.com This daily facial moisturiser is a 99% natural, non-steroid saviour for severe eczema, psoriasis and dermatitis. Its waxy texture absorbs quickly and helps to relieve itching, soothe inflammation and smooth scales. Our Fashion Director, Paula, swears by the range. Best for dry elbows, knees and heels Palmer’s Cocoa Butter Formula Solid, £3.65, uk.palmers.com A family member with eczema has raved about this solid, buttery body…

Regular exercise isn’t about getting a beach-ready body. It’s about keeping fit and healthy through the years. And that doesn’t mean sweating away for hours and spending a fortune on gym membership or kit, either. Our bodies are designed to move, says Dr Melanie Wynne-Jones. ‘Regular exercise helps to ward off heart disease, diabetes, dementia, many cancers and depression. So really, we can all benefit from doing as much as possible to help maintain our strength, balance, flexibility and mental wellbeing.’ Try one of these 10-15 minute routines everyday – once in the morning and once in the evening. FOR STRENGTH Why? To help strengthen ours muscles and bones. Both naturally decrease as we age, further accelerated by falling hormone levels at menopause. From the age of 40, we lose…

Talking therapies, such as counselling and cognitive behavioural therapy (CBT), can help you deal with emotional issues and changing the connection between the way you think and behave. CBT aims to break the cycle of negative thoughts, leading to negative actions. Sessions are available on the NHS and your GP can refer you, although waiting lists may be long. If you go private, expect to pay £10-£70 a session (counselling) or £50-£100 (CBT). Check whether a therapist is accredited via BABCP (cbtregisteruk.com).…

1 Follow any Covid rules or recommendations put in place by the festival organisers or government. All UK adults are due to have been offered vaccines before the summer festivals take place, although the Government aren’t making vaccination mandatory, so it won’t be compulsory at festivals such as Latitude. But organisers say they will be testing to ensure that those without vaccination are Covid-clear before they enter the event. 2 Take plenty of hand sanitiser and wash hands regularly. This is good advice for your health generally and virus spread specifically, as well as Covid transmission. ‘Ongoing continuation of good hygiene and lifestyle practices can reduce risk of severe infection to yourself and others around you,’ says immunologist Dr Ross Walton. 3 He also recommends supporting your immune system by…

HOT TO TROT CND Vinylux Longwear Polish in Sangria at Sunset, £8.95, nailpolishdirect.co.uk Go bright and colourful by painting your toes a vibrant orangey-red. It’s your perfect pop of colour this summer. MUTED LILAC Nailberry Oxygenated Nail Lacquer in Serendipity, £15, nailberry.co.uk Keep your nails strong with a polish that lets your nails breathe. This soft, lavender shade looks beautiful with sparkly sandals. PRETTY IN PINK Essie Expressie Quick Dry Nail Colour in 200, In the Time Zone, £7.99, lookfantastic.com This delicate pink will see you through the seasons, and the polish takes just one minute to dry – bye-bye smudges! MELLOW YELLOW Nailkind Natural Nail Wear in Banana Blonde, £9.50, nailkind.com Soak up the sunshine with a nail polish to match. This bright yellow shade looks fabulous with a…

WHY IT WORKS Simply by cutting calories to 1,000-1,200 a day. Hunger pangs are overcome with lots of filling, but non-fattening foods, and you’re also allowed some treats to keep you motivated. THE RULES Choose one breakfast, one lunch and one dinner daily from the meal lists, and mix and match to suit your lifestyle. Plus, you’re allowed one or two treats from the list each day, if you’re still hungry. In addition, you can snack on an extra portion of fruit every day, such as an apple, orange, peach or a small bowl of fruit salad. Vary your choices so you receive a range of nutrients. BREAKFASTS ✣ 1 slice from a 400g fruit loaf, with a mashed banana ✣ A 200g can of Heinz Beanz with Pork Sausages…

QUICK QUIZ HOW DRY IS YOUR SKIN? Test 1 After waking up, cleanse your skin and gently pat dry. Take a little Sellotape and place it on your cheek for a few seconds. Pull it off and look at the sticky side. If more than half of it is covered in dead skin cells (it will look patchy), it’s a sign of dehydration. Dry skin has a slower cell turnover, so dead skin builds up at the surface, which leads to flakiness. Test 2 Pinch the skin on the back of your hand, between your thumb and index finger. Hold for three seconds, then see how long it takes your skin to return to normal. Does it take more than a few seconds to snap back? You may be lacking…

Exercise may be the last thing you feel you have the energy to do, but it’s a crucial mood and energy booster. A workout stimulates the release of neurotransmitters dopamine and serotonin – a lack of both has been linked to depression and fatigue. The more vigorous the workout, the better – which may be why so many people talk about how running has helped their depression. But even a little activity can make a big difference, so if you’re starting from scratch, simply getting outside for a short walk can help.…

Q WHY HAS MY DOCTOR TOLD ME I SHOULDN’T EAT GRAPEFRUIT? A Grapefruit is a healthy option for most of us, but it can cause interactions with certain drugs. It’s thought to inhibit the action of liver enzymes that normally break down the medication we take, and so will increase the blood level of some drugs, risking side effects or altering the effect of the medication. In particular, some statins (cholesterol-lowering drugs) such as simvastatin and atorvastatin, and calcium channel blockers such as amlodipine and nifedipine (for high blood pressure and heart disease). Immunosuppressants and cancer therapy drugs may also be affected. Other citrus fruit may have a similar effect, but are less well studied. Liquorice also interacts with medications, including warfarin, steroids and water tablets. It’s always wise to…

1 Aim to eat a balanced diet, with fresh fruit and vegetables, grains, pulses and fresh meat, fish and dairy products. A multivitamin and omega-3 supplement may help. And if drinking alcohol, stick within the recommended limit which is 14 units a week. 2 Daily activity, 150 minutes per week, combing moderate and vigorous activity, especially outdoors, has great physical, mental and social benefits. 3 CF/ME management includes a healthy diet, a structured exercise regime, psychotherapeutic support, such as cognitive behavioural therapy (CBT), and symptom-relief medication. 4 See your doctor if you have addressed lifestyle issues. Ask for a range of tests, including a blood count, liver, kidney and thyroid function tests, B12 and vitamin D levels checks.…

1 Clean your eyelid edges using a special hot pad to loosen hardened oil deposits, then use eye wipes to clear away debris and eye drops to increase the tear film. 2 If you wear contact lenses, take them out and wear glasses for a while instead. 3 Keep your computer screen at eye level and take breaks to rest your eyes – staring without regular blinking to refresh the tear film is a major cause. 4 Avoid air-conditioned, heated rooms or smoky, dry and dusty places, or use a humidifier to stop the air becoming dry. 5 Get plenty of sleep to rest your eyes.…

Tick bites are relatively common, but only a small number of ticks carry Lyme disease, usually if they have already bitten an infected animal, such as sheep. Ticks are found across the UK, but are most common in grassy and wooded areas of southern England and in the Scottish Highlands. They can bite any animal, including humans and pets, so always check yourself and your dogs after taking them out for a walk. Once the tick has bitten, it often stays attached by its mouthpiece, although you may not notice it at first. It’s important to remove ticks carefully and not crush them. You won’t always develop any infection at the bite, in which case you need not do anything more. Few other insects stay attached, but if you’re not…

Margaret Dabbs The Medical Pedicure, from £85, margaretdabbs.co.uk A professional pedi with bells on. Performed by a qualified podiatrist, you’ll see dead skin removed with hi-tech tools and a complete foot overhaul. It’s the perfect pedi if you’ve neglected your feet all winter. Champney’s 50 Minute Pedicure, £50, champneys.com Take tired feet and transform them with a luxury pedicure and a side of pampering. You’ll get a leg and foot massage with buffed or painted toenails and super-soft skin, ready for summer sandals. OPI Express Pedicure, from £25, opiuk.com Get pretty feet in a flash with this speedy pedicure that takes just 25 minutes. It’s great to quickly get results. Your hard skin will be removed and then you’ll have a slick of perfectly applied polish for on-the-go glamour.…

PEANUT AND COCONUT GRANOLA PIZZA You can be inventive with the toppings of this tasty, sweet flapjack pizza. MAKES 8 SLICES ✣2tbsp peanut butter ✣2tbsp coconut oil ✣60ml (3fl oz) golden syrup ✣120g (4oz) Flahavan’s Organic Porridge Oats ✣25g (1oz) pumpkin seeds ✣20g ( ½ oz) sunflower seeds ✣2tbsp flaxseed ✣4tbsp desiccated coconut ✣200g (7oz) yogurt – we suggest using coconut, natural or Greek yogurt ✣Suggested fruit toppings: ✣1 strawberry, halved ✣ ½ kiwi, peeled ✣10 blueberries ✣ ½ passion fruit ✣1 fresh fig, sliced ✣ ¼ papaya ✣2 raspberries, halved ✣ ¼ mango You will need: ✣23cm loose bottom spring-form cake tin 1 Preheat the oven to 170C/Gas 3. Place the peanut butter, coconut oil and golden syrup in a small pan over low heat, stirring to melt everything…

1 Keep a regular diary to check if a specific trigger is the cause. Avoiding this trigger may help reduce your frequency of migraines. 2 It helps to maintain a healthy lifestyle, including regular exercise, sleep and meals, ensuring you stay well hydrated and limiting caffeine and alcohol intake. 3 See a pharmacist or GP to get triptan-type medication, to stop it becoming a full-blown attack. 4 Your GP can discuss preventative medication, or refer you to a specialist if they are concerned about some rarer types that are managed differently.…

SLEEP The hormone: MELATONIN ‘When light levels drop in the evening, the pineal gland switches on the production of this sleep-inducing hormone,’ says Silentnight sleep expert Dr Nerina Ramlakhan. It’s then released throughout the night, keeping you asleep until the morning. Take action: Get outside in the daylight for at least 20 minutes every day to keep levels suppressed. Then in the hour before bed, avoid bright light, particularly the blue light from phones and other tech, which can stop melatonin and disrupt your sleep/wake cycle. Make sure that your room is dark when you go to bed. MENOPAUSE The hormone: OESTROGEN It’s responsible for your female shape and characteristics, and levels of it fall dramatically when you enter perimenopause (usually in your late 40s) and menopause (in your early…

Very dry skin affects six million people in the UK DRY SKIN SINS ✣ Hot baths and showers As relaxing as a hot soak is, it strips skin of moisture, causing itchiness. Lukewarm water is ideal. ✣ Soap The pH level of soap is so high that it can dry out your skin, giving you that uncomfortable, tight feeling. ✣ Flights The humidity level on a plane is about half of what our skin is comfortable with. Top up with moisturiser in-flight. ✣ Air conditioning On hot days, nothing feels nicer than turning on the air con, but it has a drying effect on the skin, particularly for people suffering with eczema, rosacea and psoriasis. ✣ Central heating High temperatures and low humidity are harsh on skin.…

SPICY TUNA MEATBALL PASTA An innovative seafood twist on the classic Italian pasta sauce and meatballs. SERVES 4 ✣600g (1¼lb) tuna steak, fresh or frozen (defrosted if frozen) ✣4 spring onions, finely chopped ✣ ½tsp dried rosemary ✣1tsp dried thyme ✣320g (11oz) pasta twists For the sauce: ✣2tbsp vegetable oil ✣1 large onion, finely chopped ✣1 garlic clove, chopped ✣1tsp chilli flakes ✣400g can chopped tomatoes ✣300ml (10fl oz) reduced-salt vegetable stock ✣1tsp runny honey 1 Put the tuna, spring onions and herbs (reserve a few for garnish) into a food processor. Season lightly with pepper. 2 Pulse until finely chopped and combined. Add some olive oil if the mixture is not coming together smoothly. 3 Divide the mixture into 16 pieces and roll each into a small ball. Chill…

A healthy, well-balanced diet is crucial for emotional wellbeing. There’s no such thing as an overnight-cure superfood, but certain foods can affect how we feel. ‘Research shows that a healthy diet can have a big impact on mood,’ explains Emer O’Neill, from the Depression Alliance. Conversely, junk food and alcohol can increase levels of anxiety and depression. Try to include: ✣ SALMON. It’s high in tryptophan, which your body uses to make serotonin. Spinach, eggs and turkey are good sources, too. Salmon is also rich in brain-boosting omegas 3 and 6. ✣ BANANAS. A top tryptophan food, bananas are also high in carbohydrate and vitamin B6, which boosts absorption of and conversion to those feel-good brain chemicals. ✣ BRAZIL NUTS. One of the best sources of selenium, low levels of…

DRY Healthy hair should stretch up to 30% of its length before snapping. But if your hair is heat-damaged and dry, it will break under tension. Ghd Rehab Advanced Split End Therapy, £24.50, ghdhair.com, seals splayed ends so hair looks smoother for up to 10 washes. Mark Hill Working Styling Spray, £9.99, Boots, is a must if you love your heated tools, providing protection up to 230°C. Watermans Masque Me, £25, watermanshair.com, is loaded with nutrients to restore dry hair to its shiny best. FLAT Naturally fine and straight hair can lack volume, so embrace thickening treatments and try backcombing gently at the roots. Plantur 39 Phyto-Caffeine Shampoo, £9.75, Boots, deeply cleanses dirt and product build-up, and helps post-menopausal hair retain its volume. Bumble and Bumble Thickening Full Form Mousse,…

SPICED CAULIFLOWER WITH RED PEPPER SAUCE AND OLIVES This simple recipe elevates the humble cauliflower into something quite sensational. PER SERVING 410 cals, 33.5g fat, 4g sat fat, 13g carbs SERVES 6 ✣1tsp each smoked hot and smoked sweet paprika ✣6 sprigs of fresh thyme, leaves stripped ✣4tbsp olive oil ✣1 large cauliflower, outermost leaves removed ✣2tbsp medium dry sherry ✣Juice of 1 lemon ✣30g (1oz) toasted flaked almonds ✣2tbsp chopped flat-leaf parsley For the romesco sauce: ✣50g (1¾oz) blanched almonds ✣50g (1¾oz) blanched hazelnuts ✣350g (12oz) roasted red peppers from a jar ✣100g (3½oz) black Hojiblanca olives, pitted ✣1 garlic clove, grated ✣1tbsp sherry vinegar ✣1tsp smoked sweet pimentón ✣30g (1oz) breadcrumbs ✣5tbsp extra virgin olive oil 1 Heat the oven to 200C/ Gas 6. Mix the paprika with…

Festivals were never a truly stress-free trip for the seriously health conscious – all that mud, all those people in close proximity and a visit to those Portaloos… Add the risk of Covid into the mix – with the knock-on effects of insurance issues for the organisers – and it’s little wonder that some live events, like Glastonbury, have been cancelled for the second year running. But festivals could be as ‘safe as Sainsbury’s’, according to Rowan Cannon, director of festival organisers Wild Rumpus, who was reporting to a House of Commons Select Committee on the live music sector earlier this year. She said that organisers could adapt programming and put infrastructure in place to change the way festivals were run. And now that the vaccination programme has advanced so…

STUFFED PEPPERS WITH HARISSA This elegant-looking dish is bursting with Middle Eastern flavour. SERVES 6 ✣1 onion, chopped ✣1tbsp olive oil ✣2 cloves garlic, finely chopped ✣ ½tsp ground cinnamon ✣1tsp ground cumin ✣200g (7oz) puy lentils, rinsed ✣400ml (14fl oz) vegetable stock ✣150g (5oz) spinach leaves ✣2tbsp raisins ✣2tbsp pine nuts, toasted in a dry pan ✣2tbsp chopped mint ✣2tbsp chopped parsley ✣6 red peppers, halved and deseeded For the yogurt: ✣2tbsp harissa paste ✣300g (10oz) Greek yogurt 1 Heat the oven to 200C/Gas 6. Soften the onions in the oil for 10 mins. Add the garlic, cinnamon and cumin and cook for 1 min. Stir in the lentils and stock. Bring to the boil, then simmer for 15 mins until the lentils are tender. 2 Fold in the…