Innholdsfortegnelse for November 2021 i Woman's Weekly Living Series

Brush before bed This is the most important time for teeth cleaning, says dentist Dr Peta Leigh, Colgate Expert Complete ambassador. ‘While you’re sleeping, your salivary flow decreases and your teeth are more vulnerable to decay.’ Don’t rinse It’s tempting to swirl water around your mouth and spit it out as you finish brushing. But this washes the protective fluoride away, rather than leaving it to carry on working, says Dr Uchenna Okoye, clinical director of the London Smiling Dental Group (londonsmiling.com). This is very important at night. Never brush within an hour of eating Once you’ve eaten, your mouth becomes acidic, which makes your tooth enamel soften slightly, says Dr Okoye. ‘If you brush your teeth immediately afterwards, you’ll grind the acid from the food further into the enamel…

VEGETARIAN RAMEN Satisfying and restorative, this uses vegetarian ingredients to create a rich, tonkotsu-like broth. PER SERVING 437 cals, 16g fat, 3g sat fat, 56g carbs SERVES 2 For the dashi stock: ✣20g (1oz) dried shiitake mushrooms ✣1 sheet of kombu (dried kelp) For the broth: ✣1tbsp sesame oil ✣2 cloves of garlic, crushed ✣4cm (1½in) piece of ginger, peeled and minced ✣4 spring onions, thinly sliced ✣1tbsp tomato puree ✣1½tbsp red miso paste ✣2tbsp sake (or dry sherry or omit) ✣1tbsp soy sauce ✣1tbsp white sesame seeds ✣400ml (¾pint) unsweetened soy milk To serve: ✣30g (1oz) bean sprouts ✣1 pak choi, stem removed, quartered ✣2 portions of ramen noodles ✣1 small carrot, cut into fine matchsticks ✣1 egg, soft-boiled, halved ✣2tbsp kimchi, chopped ✣2tbsp crushed peanuts (optional) ✣Soy sauce,…

The power of a cuddle from a pet can relieve stress, ease loneliness and help depression. But not everyone owns a pet, and it’s not practical to have one if you’re in hospital or live in a care home. Fortunately, the owners of these special animals are on hand to make everyone feel better. ‘Bella has helped hundreds of people’ Ex-serviceman Barry Coase, 58, of Eastbourne, takes Bella to meet everyone, from children to soldiers, through petsastherapy.org. ‘When we rescued Bella, our beautiful Bichon Frise, at four months old, she was a slightly nervous dog. But I soon found if I cuddled her, she’d calm down and fall asleep, which is good for when we visit people. ‘Bella has been a lifesaver for me. I was with the 14/20th King’s…

VITAMIN A ✣ What it does Boosts immunity, helps you see in dim light, and keeps your skin and nose lining healthy. ✣ Do I need it? Most people get enough from their diet but some don’t, warns says nutritionist Fiona Hunter. ‘The National Diet and Nutrition Survey found that 8% of women (11% of men) aged 19-64 had low intakes.’ Your body can convert beta-carotene into vitamin A, and that’s found in green, yellow and red leafy veg. But too much vitamin A can be harmful. There are high levels in liver so don’t eat that more than once a week. Talk to your GP before taking a supplement. ✣ Food sources Offal, eggs, milk, yogurt, cheese, and oily fish. VITAMIN B12 ✣ What it does Makes red blood…

We all need a bit of me-time so we can rest and recuperate from the daily stresses that life throws at us. A spa getaway can be a welcome tonic for the mind and body, but if you don’t have the time or the money, you can get some R&R from the comfort of your own home. Taking inspiration from the best treatments, we help transform your bathroom into the ultimate health spa haven. SET THE TONE Spas are synonymous with relaxation and that’s for the most part due to the carefully crafted ambience. A treatment is often accompanied by soft, instrumental music so why not create a soundtrack to your spa day? You can find ready-made spa playlists on the app Spotify. Choose a room to hole up in,…

Most of us, at some point in our lives, have used the phrase, ‘Eat your greens.’ Probably on our children or grandchildren. Or if we haven’t used it, we’ve probably at least heard it. The message is simple – those vegetables are good for you, and they should not be going in a bin. The same thinking could easily be applied to a wide range of plants growing wild up and down the British Isles. Weeds may be a pest while you’re channelling your inner Monty Don, but many of them are packed with superfood levels of goodness that don’t require an inner Heston Blumenthal to access. Here are a few weeds that deserve to be on a plate rather than in a compost heap. Broadleaf plantain (Plantago major) If…

Dig this! Regular gardening can help stroke patients live longer. Research at the University of Calgary, Canada found that those who did three to four hours a week of gardening or walking (or two to three hours cycling) halved their risk of dying early. 3 reasons to… EAT WALNUTS 1 THEY’RE GOOD FOR YOUR HEART Walnuts are a rich source of omega 3 which research has shown to be beneficial for preventing heart disease. They’re good for your cholesterol, too. 2 THEY HELP YOUR GUT A recent study suggests the nuts positively affect the composition and function of the human gastrointestinal microbiota. They also help you feel fuller for longer. 3 THEY’RE GREAT FOR BRAIN HEALTH Research shows that eating nuts like walnuts is linked to better overall cognition…

As the winter draws in, there’s nothing quite so comforting and filling as a nutritious bowl of hot soup. And those steaming bowls of goodness could help you shift some lockdown weight, too. ‘You can have the same vegetables and proteins as in a juice cleanse but in a hot soup, which is more sustainable as you’re getting a proper meal,’ explains nutritionist Vicki Edgson. EAT SMART Between soups, try to stick to these principles for even bigger results: ✣ Eat light, healthy meals: porridge for breakfast; warm salads, fish or lean meat and veg for lunch or dinner. ✣ Drink no caffeine or alcohol – your body will thank you for the break! ✣ Take a probiotic supplement (such as Bio-Kult) to help recolonise the good bacteria in the…

FOR ARTHRITIS try swimming WHY? Swimming helps arthritis by strengthening muscles, easing stiffness and improving joint movement. Launching into lengths with no plan? Personal trainer and swimming coach Georgie Bloy suggests this: ✣ 20% warm up. Swim lengths at an easy pace and focus on your breathing. ✣ 20% build set. Increase heart rate and prep your body for the main set. Try 1-2 length intervals of front crawl with 15-second rests. ✣ 40% main set. Set one of these three goals: Endurance – do long stretches (100 or 200m) with short breaks in between. Speed – do ‘sprints’ (25-50m, as fast as you can) with short breaks in between. Technique – focus on specific drills, such as using just legs or arms. ✣ 20% warm down. Decrease heart rate,…

Reduce blood pressure Breathing through your left nostril may help lower heart rate and blood pressure, according to an Indian study. Place your right index and middle finger in the space between your eyebrows, then close off your right nostril with your right thumb. For maximum benefit, aim for six minutes of long, slow breathing. Ease pain When we’re in discomfort, our breathing often increases or we hold our breath, says osteopath Nick Potter (backscience.co.uk), who specialises in pain management. ‘Slowing down your breathing helps dull your body’s stress response, which in turn can reduce your perception of pain. Concentrate on breathing deeply and slowly, using your diaphragm, for 10 to 20 breaths.’ Lift your mood Try this yoga technique to fill your lungs with air for an uplifting boost…

‘Moving more has been a lifesaver. It’s simple, cheap and keeps me fit’ After retiring as a GP, I developed increasing pain, stiffness and restricted movement in most body areas, made worse by unavoidable medication, and a major knee injury. This limited my ability to exercise and sleep, and I felt constantly tired, especially during dark winter months. Significant family illness with frequent long journeys (including my car being hit by a lorry) and finally, bereavement, worsened my pain and lowered my mood. I felt sore and stiff most of the time, struggling to get out of bed or even a chair, but my GP and I agreed I had no serious underlying diagnosis. I didn’t want to take regular painkillers, but the continual pain made everything seem too difficult,…

The pancreas is a gland in the abdomen that secretes digestive enzymes into the gut, and other hormones, including insulin, into the blood. Around 50% of all new cases of pancreatic cancer occur in over-75s, and it’s less common in people under 40. The most common type is pancreatic ductal adenocarcinoma but there are several other types, which may be treated differently. The cause is not clear but risk factors include ageing, tobacco use, obesity and a history of other conditions, including diabetes, stomach ulcers, chronically inflamed pancreas (pancreatitis) and helicobacter infection. In about one in 10 cases, pancreatic cancer is inherited. Certain genetic disorders, including Lynch or Peutz-Jeghers syndrome, increase your chances of pancreatitis, thus increasing your risk of pancreatic cancer. If your doctor feels you’re at risk, they…

Keep warm top to toe A warm core means you’re less likely to fall ill, says holistic therapist Sophia Kupse (themusclewhisperer.co.uk). ‘It protects your organs and increases blood flow to your extremities,’ she says. Moreover, cold feet can increase your chance of catching a cold, according to a study by Cardiff University. ✣ Wear several thin layers rather than one thick one to trap warm air. ✣ Choose wool and fleecy fibres over cotton as they help maintain body heat. ✣ Thermal underwear and tights make a good base layer. A blanket will give extra warmth when sitting down. And keep your feet raised, as air is cooler at ground level. ✣ Wear gloves and a hat outside, and wrap a scarf around your face to warm the air you…

Top up your vitamin D The ‘sunshine’ vitamin is essential for a healthy immune system and studies suggest it may help fight coronavirus. In a review by the Academy of Medical Sciences, it was found that low levels of vitamin D may contribute to susceptibility of COVID-19. An estimated 20% of us don’t get enough during the winter months, when the NHS recommends taking a 10 microgram supplement. Eat oranges They’re high in vitamin C, which plays an important role in your immune system. ‘When we’re fighting an infection, our needs increase quite dramatically as our immune cells use a lot of it,’ says immunologist Dr Jenna Macciochi. ‘It’s quite easy to get enough in your diet because it’s in a lot of different foods.’ Research also shows that supplements…

1 Peppermint pep-up Massage a drop of peppermint essential oil into the area of your pain – between your eyebrows, or at your temples. The oil is a great anti-inflammatory and decongestant, and research from Germany found that it can diffuse a headache in 15 minutes, by stimulating then relaxing the nerves that cause pain. 2 Hit the (acupressure) spot Find the space between the base of your thumb and index finger. Press down firmly, using a slight circular motion, at this point for three minutes. According to Chinese medicine, pressing these acupoints can help relieve muscle tension and boost circulation. 3 Roll on! There are nine essential oils in the Puressentiel Headache Roll-On, £8 for 5ml, uk.puressentiel.com. Apply to the…

Take care with cake Saturated fat in cakes, biscuits, pastries, and so on, raises cholesterol levels – the fatty substance in our blood that is vital for healthy cells. We need it to make vitamin D and hormones, to keep bones strong and digestion working properly. ‘But too much cholesterol can lead to a blockage of your arteries, causing stroke and heart attacks,’ says Woman’s Weekly GP Dr Gill Jenkins. An estimated half of us in the UK have levels that are too high. Get gardening Being active for 30 minutes at least five times a week can help lower your ‘bad’ cholesterol and raise your ‘good’, as well as improving the health of your heart and circulation generally. And you don’t have to run marathons or join a gym…

1 Limit the bruising by elevating the limb and applying a cold compress such as a cold flannel or an ice pack of frozen veg wrapped in a towel. 2 Arnica and witch hazel are traditional treatments, but their efficacy is debatable and may only offer a similar effect to a cold compress. 3 Following any injury, watch out for bruising or ‘tracking’ through tissue, for example, if you lie down, leading to bruising at a different location. 4 If the bruising doesn’t clear after a couple of weeks, or if it reappears or starts to spread, you should see your GP.…

Over a third of UK adults suffer from chronic pain, which means pain that carries on when healing should have occurred, or that lasts for more than three months. The cause may be mechanical or activity-related, tissue damage (such as arthritis), progressive (cancer pain), or it could be nerve damage (neuropathic pain) such as from trauma, diabetes or sciatica. It can affect our physical and mental health, daily activities, work and relationships. Although, strangely, we often notice it less when we’re busy, or find that it’s more painful when we’re tired, stressed or depressed. WHAT YOU CAN DO ABOUT IT  Make sure that you get a diagnosis. This may suggest a cure, prevent deterioration, or rule out serious, progressive conditions. Your GP can also suggest self-help, refer you to a…

EAST SUSSEX South Downs: The Seven Sisters DISTANCE Around 5.5 miles. WHY? Covering 600 square miles, the South Downs National Park is a walker’s paradise. The Seven Sisters, a series of chalk cliffs that front the English Channel, has stood in for the White Cliffs of Dover in films. THE ROUTE From Birling Gap car park, near East Dean, follow a footpath along the coast past Flagstaff Point. Head inland to the Exceat Countryside Centre, along the forest track near Friston pumping station, and back to Birling. DON’T LEAVE WITHOUT Seeing Birling Gap itself – and have a cuppa at the National Trust cafe. ✢ Maps and more info: beachyhead.org.uk. EXMOOR Lynton & Valley of Rocks DISTANCE Around 2.5 miles. WHY? This walk takes you into a magical corner of…

1 Ultrasound, CT or MRI scans, sometimes combined with a PET scan, to produce detailed 3D images highlighting organ shape and function. 2 Magnetic resonance cholangiopancreatography (MRCP) – a type of MRI scan looking at the pancreas and the ducts around it. 3 Endoscopic ultrasound and endoscopic retrograde cholangiopancreatography (ERCP) use an endoscope into the gastrointestinal tract and dye into the pancreatic duct to look for blockages. 4 Laparoscopy – a thin flexible camera is inserted through the abdominal wall, allowing viewing, and biopsy, of any lump.…

In carpal tunnel syndrome (CTS), the median nerve, which runs down from the spine through the arm into the hand, is squeezed at the tunnel between the carpal bones of the wrist. The nerve supplies the muscles of the hand and takes back sensory signals to the brain. The pressure on the nerve gives false signals or stops the nerve sending messages, so symptoms include tingling, burning or numbness. The tunnel is a fibrous tube lined with soft tissue, which is usually what has swollen. Factors that lead to a swollen tunnel include being overweight, pregnant, doing work that necessitates bending the wrist or gripping tightly, previous wrist injuries, and any condition causing local swelling, such as arthritis or diabetes. Fluid retention can also be a factor, including in pregnancy…