Innholdsfortegnelse for September 2021 i Woman's Weekly Living Series

We all know that a decent diet and regular exercise are crucial for good health. But knitting? Don’t knock it! Our hobbies could be more effective than medicine at keeping us fit and well. GPs are moving away from prescribing too many drugs, such as painkillers and antidepressants, and encouraging patients to become more active, creative and social instead – because, ultimately, it’s better for our health. ‘We’re built to move,’ says Dr Melanie Wynne-Jones. ‘Exercise helps to protect us against many diseases. It also releases endorphins, our brain’s feel-good hormones.’ This ‘social prescribing’ could cut visits to the GP and A&E by a quarter, according to research. And it’s not just because of the physical benefits. Hobbies can be good for our brains too. ‘Creative activities can help us…

Ten years ago a neighbour, Noelene Dasey, asked me to walk the North Downs Way with a group of eight of her female friends. We tackled the 153-mile path in a series of day walks, doing about one a month. The project took a couple of years to complete, ending in a walking weekend with an overnight stay at a B&B in Canterbury, where we shared twin rooms and a few of us ‘came out’ as snorers. Now in our late 50s and early 60s, we’ve completed several long-distance paths together, clocking up more than 700 miles. One of the many joys of walking is that you can talk while you walk. We have shared many personal dramas in our decade of walking together, including divorce, bereavement and Noelene’s cat…

Athlete’s foot (tinea pedis) is a very common problem and rarely serious, but can be a nuisance. Like all fungal and yeast infections, the organism may live on our skin at a low level as one of our commensals – the billions of bugs that live on us quietly. Given a suitable environment, it will overgrow and cause a scaly rash, with itching, soreness, stinging and burning. The itching is often worse at night when you are warm under the duvet and also aren’t distracted by other thoughts. The fungal infection can affect any part of your skin, including armpits and groin, but is most common on your feet or toes. If you don’t have good hygiene or scratch at the infection, it can pass to your hands. Eventually the…

MOISTURISE Keeping your body hydrated is key, because not only do dry skin cells shed more quickly, they dull your skin tone too. It may seem like a faff but if you commit to moisturising your body at least twice a day, then that lovely glow will last a lot longer. Choose a moisturiser that not only hydrates, but does a little extra too. We love how easy to apply Neutrogena’s Hydro Boost Express Hydrating Spray, £5.49, Boots, is, plus it contains hyaluronic acid to help your skin hold onto moisture for longer. If you’re after a moisturiser to help with your skin’s texture, then Palmer’s Coconut Oil Formula Antioxidant Firming Lotion, £7.99, Boots, is packed with caffeine and seaweed extract, both of which help to ease up fluid retention.…

1 Work out what causes the reaction and avoid it. Keep a diary, although with daily contact with so many substances, it may be hard to pinpoint. 2 Simple antihistamine tablets and menthol cream are available from the pharmacist without prescription; other antihistamines and steroids can be prescribed by your GP if they are needed. 3 If it reoccurs, ask your GP to organise allergy testing – this used to be skin-patch testing, but now safer blood immunity tests are available. 4 If they can’t find the cause, your GP may refer you to a dermatologist (skin specialist) for other tests and treatments.…

Puppy love Puppies are programmed from birth to be man’s best friend. They know instinctively how to interact with humans without being trained, according to a study at the University of Arizona. The research is part of an ongoing programme with Canine Companions, an organisation which provides guide and service dogs to people with physical disabilities. It hopes to understand how dogs think and solve problems, to help them identify animals which could help us best. 3 reasons to… EAT AVOCADOS 1 THEY’RE GOOD FOR YOUR CHOLESTEROL Avocados are high in fibre, which can help keep blood cholesterol levels low. They’re packed with healthy fats, which are good for heart and brain health, and are linked to reduced inflammation in the body. 2 THEY’RE GOOD FOR YOUR HEART Avocados…

Staycation SPFs You might not be lounging on a Caribbean beach (more’s the pity!), but you still need to apply sun cream. The best thing you can do for your skin is to wear sun protection every day, no matter the season or the weather. UVA rays are the most damaging and lead to premature ageing and cancer – these harmful rays are the same strength all year round. Here are our staycation sunscreen stars. ✣ With more pollution to contend with here in the UK than, say, a desert island, we rate Clarins UV Plus, £29.70, Boots, which protects against five types of pollutant, and soaks into the skin easily. ✣ You should be topping up your sun protection every two hours, and a lightweight mist makes this easy.…

Back pain can be debilitating and easing it isn’t always easy. But these gentle yoga moves will help beat pain by helping strengthen your spine and keeping you flexible. ‘The muscles of the back are used for almost every movement we make,’ says yoga teacher Sue Fuller. ‘Any muscular imbalances, postural issues or weak muscles will affect the alignment of the spine, and add additional wear and tear to the body. Over time, these issues could cause back pain.’ Try Sue’s moves to keep healthy, strong and flexible. They’re suitable for all ages and abilities. SEMI SUPINE ✣ Lie on your back with your knees bent and the soles of your feet on the floor, knees pointing up and the outside edges of your feet parallel to each other. ✣…

Tee time! From aerobics to Zumba – this is the ideal tee for any workout. High-wicking, quick-drying and lightweight, and available in some brilliantly vibrant colours. Endurance striped women’s tee, £15.99, Mountain Warehouse Feeling cosy This lightweight summer fleece is perfect to wear before and after a workout, or when there’s a chill in the air on a country stroll. Regatta Evanna full zip drawcord fleece, £25, Next Super stripes This relaxed-fit fleece is great for popping on if the temperature cools on a costal walk or sailing trip. Craghoppers Balmoral crew neck fleece, £25, Go Outdoors Game changer Bend, stretch and flex with confidence in these moisture-absorbing leggings. With handy inner pocket and high-rise waist. Adidas FeelBrilliant Aeroready three-quarter printed sports leggings, £33, JD Sports Get support Padded with…

KIT TO TAKE WITH YOU: ✣ Waterproofs ✣ Drinking Water ✣ Packed lunch. ✣ Emergency supplies – such as chocolate, ginger biscuits coated in dark chocolate, chocolate-coated brazil nuts, mint humbugs, flapjack or cake. ✣ Tissues ✣ Hand sanitiser ✣ Map ✣ Spare socks THE RIDGEWAY (87 miles through Buckinghamshire, Hertfordshire, Oxfordshire, Berkshire and Wiltshire). An ancient, hilly, remote path. THE THAMES PATH (180 miles through Wiltshire, Gloucestershire, Oxfordshire, Berkshire, Buckinghamshire and Surrey). Flat and easy to follow. COAST TO COAST (192 miles through Cumbria and Yorkshire). The group haven’t taken on this one (yet!) but Cath has walked it with her husband, Joe.…

1 Stop smoking – a chemical called acrolein in tobacco stops your ‘good’ HDL taking cholesterol from fatty plaques to the liver to be broken down. 2 Cholesterol-lowering foods include oily fish, soya products, all nuts (avoid salted types), oats and barley, and vegetables such as avocado, pulses and beans. 3 Foods with added plant stanols and sterols, such as some spreads and yogurts, block absorption of dietary cholesterol. Look for the ‘heart healthy’ symbol. 4 Talk to your doctor about your cholesterol levels and what you can do to make changes in your lifestyle to help you lower your heart risk.…

Up to a third of women ‘leak’ occasionally, and over three million of us regularly experience urinary incontinence, but you wouldn’t necessarily know that because it’s not something we like to discuss. ‘We tend not to talk about it, even to our doctors,’ says Dr Melanie Wynne-Jones, ‘which is a shame, as it can often be cured, or made easier to cope with.’ The lowdown Here are the two main types of urinary incontinence: ✣ Stress incontinence This is caused by weak pelvic floor muscles, common after pregnancy, childbirth and menopause, where you leak when you lift, run, jump, cough, laugh or sneeze. ✣ Urge incontinence As well as leaking, you have an intense urge to wee, so need to go little and often, long before your bladder is full.…

NORFOLK BROADS, NORFOLK The two standout rarities of the Broads, a paradise for bird-watchers, are bitterns and marsh harriers. The Broads also has wonderful nature reserves you can visit, such as the floating Broads Wildlife Centre on Ranworth Broad. WHERE TO STAY Exploring by boat means you can easily visit all the waterside wildlife centres and get close to the birdlife. A three-night hire of a Jazz-class motor cruiser costs around £399 and sleeps two; waterwaysholidays.com. AMBERLEY, WEST SUSSEX This little corner of the South Downs brims with birdlife. From Amberley Wildbrooks – a wetland site of special scientific interest – to the Arundel Wetland Centre, you’ll spot wildfowl and other rare birds. In winter, Wildbrooks is one of the few places you can still see Bewick’s swans; you might…

Go Greek Eating a Mediterranean diet – with more nuts, wholegrains and olive oil – can help reduce your risk of dementia, says the World Health Organization. ‘The health benefits of a Med diet are numerous.’ explains Conner Middelmann-Whitney, nutritionist at Modern Mediterranean (modernmediterranean.com) and author of Zest for Life: The Mediterranean Anti-Cancer Diet (£9.99, Honeybourne Publishing). ‘These ingredients’, she says, ‘are often nutrient dense and anti-inflammatory – both essential for good brain health.’ A study from Columbia University found that following a Med-style diet could help to preserve brain cells as we age, and slow the rate at which the brain shrinks by five years. Switch up your brain training Keeping your brain stimulated by reading, doing crosswords or sudoku, learning a musical instrument or a new language may…

1 Fish Why? Oily fish (salmon, trout, mackerel) is packed with vitamins and minerals, but a key nutrient is omega-3 fatty acids, which may help protect against heart disease and other age-related conditions. Try to eat it once a week. White fish (cod, haddock) is a good source of low-fat protein and minerals. Shellfish is high in selenium – believed to have cancer-fighting properties. 2 Broccoli Why? It’s bursting with vitamins – crucial at any age, but more so as we grow older and our bodies become less efficient at absorbing them. Broccoli is particularly rich in B vitamins, which help you convert food to energy, so if you’re lacking in them you’ll feel tired. 3 Red peppers Why? They’re high in vitamin C, ‘essential for the normal production of…

1 Wear open sandals or loose shoes, alternating pairs to let them dry out. Use cotton socks, not ones made from synthetic fibres, and keep your home cool. 2 Discuss with your pharmacist the various over-the-counter treatments. Numerous creams, liquids and powders are available, and use antifungal paint for nail infections. 3 If the condition is persistent, get your GP to confirm it is athlete’s foot (some bacterial infections result in similar symptoms), and discuss prescription treatments. 4 Your GP may send a swab to the lab or suggest blood tests to check for diabetes or kidney and liver function, which can affect immunity.…

Many of our ornamental plants, culinary herbs and weeds are powerful healers of common ailments. Here are a few easy ones well worth establishing in your own garden. Plantain Plantago major TO… DRAW OUT SPLINTERS AND TREAT INSECT STINGS The mashed-up leaves make an excellent antibacterial, drawing poultice to treat insect bites, poison ivy and other rashes, minor sores, boils, acne and eczema. TO USE For insect stings and bites work the leaves between your hands until the leaves are moist and broken down. Rub onto the affected parts as needed. Yarrow Achillea millefolium TO… TREAT GRAZES Yarrow is a wild flower that’s a brilliant herb for cuts and grazes, as it helps stem bleeding and its antiseptic properties treat infections. Don’t use during pregnancy. TO USE Bruise or mash…

Urticaria has many names, including hives, weals, welts and nettle rash. You will notice raised red bumps or larger flat areas called plaques. They start suddenly as an itchy or stinging rash, which can move and change shape anywhere across the body. Bumps can also occur in the mouth, throat or ears, or on the tongue, and last from a few hours to a day before they fade. A similar, but more serious condition, called angioedema, occurs with swelling under the skin, and is more often around the face, eyes and lips, as well as the genital area. It can affect the tongue, lips, throat or lungs, causing breathing difficulty. The cause of hives and angioedema is a release of histamine, a body chemical produced by specialised cells in the…