Innholdsfortegnelse for November 2022 i Woman's Weekly Living Series

I love actress Jenny Agutter’s take on ageing. In her interview with us on p6, she says, ‘I think as long as you remain active and as long as you’ve got new things coming into your life, those are the things that feed you.’ Well said, Jenny. There’s plenty in this issue to feed you – inspiration to keep active, and fresh and helpful expert advice on how to keep healthy. That doesn’t mean spending a fortune on expensive lotions and potions, but living your life simply to feel happier and healthier. Enjoy the issue.…

Lifestyle Tossing and turning each night because you find it difficult to switch off? Or do you wake up in the early hours unable to get back to sleep? You’re not alone. Recent research suggests sleep problems have increased during and after the COVID-19 pandemic as people become more anxious. A study by King’s College London found that two-thirds of us suffered from sleep problems during lockdown. If you’ve been struggling with insomnia for months and self-help methods haven’t worked then speak to your GP, says Dr Daniel Cichi from Doctor 4 U. ‘They can assess whether there are any underlying issues causing sleep problems. Whether it’s breathing or mental health concerns, or certain medications that you’re taking, your GP will be able to determine the cause so that you…

VEG-FILLED FRITTATA Keep the summer vibes rolling with a little help from your freezer. This med-inspired favourite is perfect for breakfast, lunch or dinner. SERVES 4 ✣ 200g waxy potatoes, cut into 5cm chunks ✣200g frozen Mediterranean-style veg (courgette, peppers, red onion etc) ✣ 5 eggs, lightly beaten ✣ 100ml semi-skimmed milk ✣ 50g parmesan or pecorino cheese 1 Heat the oven to 200C Fan/Gas7. Toss the potatoes with 2tsp olive oil and some seasoning in an oven-safe skillet. Roast for 20 mins. Add the frozen veg and roast for another 20 mins. 2 Remove the skillet from the oven and switch to high grill. Whisk the eggs, milk and most of the cheese in a jug with a little more seasoning. 3 Put the skillet on the hob over…

Kate Bosley doesn’t remember much about the accident that brought her on a life-changing journey and led her to Guide Dogs. ‘I’m told I was on the island of Tenerife in February 2013 with my husband, John, 60, and we’d gone for a bike ride together,’ Kate says. It was at some point during the ride that Kate had fallen off her bike. It was a bad fall and she’d hit her head. ‘I’d been rushed to hospital, where I remained unconscious for three weeks,’ Kate says. ‘John told me that he’d asked the doctors whether I’d wake up with brain damage. They’d replied, “Sir, I’m afraid the question is whether Kate wakes up at all.”’ Thankfully, after 21 days, Kate did show signs of improvement. But coming out of…

Vitamin D helps to regulate the amount of calcium and phosphate in the body, and a lack of vitamin D leads to bone disorders such as rickets in children and osteomalacia in adults. Rickets is a softening of the growing bone, with pain, poor growth, weakness and deformity, and is still seen in the UK. Osteomalacia is an adult softening of the bones caused by poor mineralisation, with pain and muscle weakness. However, most people don’t get symptoms from mild vitamin D deficiency. We get vitamin D from two sources – the majority from the effect on the ultraviolet B rays in sunlight on chemicals in the skin, and some from dietary intake. Between March to October, a half-hour a day with direct midday sunlight, no sunscreen, on your face…

Vaginal prolapse, also known as pelvic organ prolapse, occurs when one or more of the organs in the pelvis slip down from their normal position, pushing the vaginal wall down, causing a bulge into the vagina or out past the labia. Occasionally the walls themselves droop, but usually it’s the womb (uterus), bowel, bladder or top of the vagina that have descended, pulling the wall with them. Symptoms vary but include a feeling of heaviness in the lower abdomen or genital area, dragging internal discomfort, a feeling of swelling or something coming down inside the vagina, difficulty peeing, discomfort during sex, or seeing a bulge coming out. Sometimes there are no symptoms but it’s noticed during examination, such as for a cervical smear. Your doctor will examine you, including doing…

COURGETTE AND BEETROOT CAKE Move over carrot cake, this beautiful bake packs a double whammy of veg. SERVES 10 PREP 15 MINS, PLUS COOLING COOK 40 MINS ✣ 250g unsalted butter, softened ✣ 300g muscovado sugar ✣ 5 medium eggs ✣ 200g self-raising flour ✣ ½tsp baking powder ✣ 100g ground almonds ✣ 265g courgette, grated ✣50g cooked beetroot, grated For the icing: ✣ 50g butter, softened ✣350g cream cheese, at room temperature ✣1tsp vanilla bean paste, or vanilla extract ✣ 200g icing sugar, sifted ✣ ½tsp cornflour ✣ Juice of 1 lemon ✣Edible flowers to decorate, optional You will need: ✣ 3 x 20cm cake tins, greased and lined 1 Heat the oven to 150C Fan/Gas 3. Cream the butter and sugar using an electric whisk until pale and…

WHAT CAUSES PIGMENTATION? Unblemished, even-looking skin is the dream, but by the time we get to 50, brown clusters across the hands, arms and face are commonplace for most of us. These patches of uneven skin tone are the result of excess melanin production, which is the body’s natural tanning pigment. UV exposure is the most common culprit, but hormonal fluctuations, medication and smoking can all cause excess melanin production. EXFOLIATE It’s when melanin migrates to the surface layers of your skin that it appears as dark spots, so by shifting those top layers you can help to break up pigmentation faster. Glycolic acid packs a punch when it comes to sloughing those top layers. No7 Laboratories Resurfacing Peel, £15% Glycolic Acid, £34.95, Boots, sloshes away dead skin cells to…

HAVE A HUG ‘Hugging has many benefits for our wellbeing,’ says Dr Rachel Chin, a clinical psychologist from the Pennine Care NHS Foundation Trust. ‘It triggers the release of the hormone oxytocin, associated with increased feelings of relaxation and security.’ No one to hug? Cuddle a pillow or your pet – both will prompt a flood of oxytocin, says Dr Chin. ‘Smiling, making eye contact and warm verbal expressions, can have similar benefits.’ We all have them – the friends who smile through whatever life throws their way. They never seem to get down or miserable. Or if they do, they quickly bounce back to their usual bright self. For that, they have their genetics to thank, right? Not quite. According to the scientists it’s not just about how you…

Lifestyle Living in unsettling times can have an unsettling impact on our minds. Plus, as we age, we tend to worry more as levels of the calming, feel-good hormones progesterone and oestrogen alter dramatically around, and after, menopause. But there are ways to help ease this increased anxiety. ‘The way we breathe has a powerful effect on how stressed we feel,’ says breath coach Rebecca Dennis. ‘Meditation can help to relieve that stress. By asking the body to relax each time we inhale, we unwind stored tension. By connecting with your own breath, you can reset the mind and body when stress or anxiety starts to creep in.’ Try these helpful tips from meditation experts, and sisters, Marion and Linda Williamson, authors of My Mind Won’t Shut Up! (£8.99, Trigger…

A lot of why we enjoy good health comes down to good balance – a well-balanced diet, a decent work/life balance and the ability to move about without falling over. ‘Although falls can happen to any of us at any time, at any age, they’re the leading cause of death in older people,’ says Dr Melanie Wynne-Jones. It’s the combination of decreasing muscle mass and strength as we age, plus weaker bones, which can break more easily when we fall. ‘One in three people over 65 falls at least once a year,’ she explains. ‘More than 70,000 suffer hip fractures, a quarter of which are fatal.’ But there are plenty of things we can do to maintain our muscle strength and balance as we age. Keeping moving is key because…

WASTE NOT, WANT NOT Create your own body buffer by mixing 300g brown sugar with 100ml olive oil – you can even add 1tbsp of peppermint extract for a cooling, refreshing effect on tired legs. Sol de Janeiro Brazilian Bum Bum Cream, £20, Boots After bath-time, massage this fat-busting, skin-firming cream over your tummy, arms and legs in a clockwise circular motion – it smells amazing. The Comforter Bubble Bar, £6.50, lush.com. Crumble half a bar under running water until the room smells of berries and your bathwater is a deep pink. Use before bedtime to help aid sleep. Sanctuary Spa Ultra-Rich Shower Burst, £7.50, Boots Whip your skin into shape with this creamy cleansing foam, bursting with nourishing oils that hydrate skin for up to three days. Garnier Body…

PCOS has three main features, two of which are needed for a diagnosis. The first is irregular or absent periods – when your ovaries don’t regularly release eggs (ovulation) and you are less fertile. The second is excess androgen – high levels of male hormones causing hirsutism (excessive hairiness on the face, back or buttocks), weight gain, thinning hair, oily skin or acne. The third is polycystic ovaries – your ovaries become enlarged with many fluid-filled sacs (follicles), which may be unable to release eggs. The cause of PCOS isn’t clear. It’s very common, affecting one in every 10 UK women, although more than half don’t have symptoms. PCOS isn’t directly inherited, but it does sometimes run in families. PCOS is also associated with an increased risk of health issues…

Q MY GRANDFATHER AND MOTHER HAD BLADDER CANCER. WILL I GET IT TOO? A There are a variety of risk factors for bladder cancer, and unfortunately a family history in a first-degree relative is one of them. Other risks include smoking, being overweight and occupational exposure to certain industrial chemicals, including some used in pesticides, dyes, textiles and rubber industries. Radiation injury, such as after radiotherapy, and the tropical infection schistosomiasis can increase your risk. Even having diabetes or bladder stones increases the chance. You can’t change your family history, but a healthy diet, weight control and not smoking will reduce your risk level. Talk to your GP to discuss other relevant risks, and to have blood checks for diabetes and kidney function tests, as well as urine tests for…

CAULIFLOWER AND CHICKPEA CURRY A warming curry is just the ticket on a chilly Autumn evening, and this one’s packed with some everyday superheroes to boot! SERVES 4 ✣ 2tbsp sunflower oil ✣ 1 onion, sliced ✣ 1tbsp curry powder ✣ 1tsp turmeric ✣ 400ml can coconut milk ✣ 400ml vegetable stock ✣ 1 head of cauliflower, trimmed ✣ 400g can chickpeas, rinsed ✣ 200g baby spinach ✣ 175g okra, sliced 1 Heat half the oil in a large pan and add the onion. Cook over medium heat for 5-6 mins until softened. Add the curry powder and turmeric and cook for another 2 mins. 2 Stir in the coconut milk, stock, cauliflower and chickpeas. Bring to a gentle simmer and cook for 8-10 mins until the cauliflower is tender.…

Protein power Protein is essential for your bone structure, particularly as you get older because it helps connecting muscle to stay strong. ‘Our muscle mass starts to diminish after the age of 30,’ says nutritionist Rob Hobson. ‘And during the menopause, women can experience a quicker rate of loss. In older age, muscle mass helps with balance and strength, which can prevent falls and subsequent fractures, which can be life-threatening.’ Good protein sources include milk, fish, eggs, dairy foods, nuts, seeds, pulses, baked beans, soya and cereals. Eat a wide range of the plant-based proteins, such as pulses, grains and nuts, especially if you’re vegetarian or following a vegan diet. ‘Animal proteins contain a greater spectrum of amino acids, as in they contain all the essential ones that have to…

A happy digestive system has health benefits for the whole body, from helping to control blood sugar and cholesterol, to balancing hormones and boosting the immune system. In The Gut-Loving Cookbook Alana and Lisa Macfarlane serve up everyday simple recipes that’ll tickle your tastebuds and your tummy. BEETROOT BURGER WITH ROOT VEG CHIPS With additional fibre and fermented dairy, these veggie burgers are as flavoursome as they are bright. SERVES 6 PREP 15 MINS COOK 35 MINS ✣ 1tbsp olive oil, plus extra for brushing the burgers ✣1 red onion, finely chopped ✣ 2tsp ground cumin ✣ 1 slice day-old sourdough ✣400g beetroot, peeled, coarsely grated ✣2 x 400g cans chickpeas, drained and rinsed ✣ 2 heaped tbsp flaxseed ✣ 2tbsp kefir yogurt ✣ 1 egg ✣ 1tbsp tahini ✣1tbsp…