Innholdsfortegnelse for March 2023 i Woman's Weekly Living Series

From us to you Boost your brain power Six minutes of high-intensity exercise could extend the lifespan of a healthy brain and delay the onset of neurodegenerative disorders, such as Alzheimer’s and Parkinson’s, according to a new study. Research published in The Journal of Physiology shows that a short yet intense bout of cycling increases the production of a specialised protein that’s essential for brain formation, learning and memory, and could protect the brain from age-related cognitive decline. 3 ways to… SPOT LUNG CANCER 1 Persistant cough If your cough lasts longer than three weeks or you’re coughing up blood, get it checked out. Lung cancer is the UK’s most common cause of cancer death and it doesn’t just affect smokers. 2 Feeling breathless And unexplained fatigue are other signs…

This diet is balanced with the right amount of energy-boosting vitamins and minerals so you’ll feel great as well as lose weight. And it’s filling and delicious too, plus you can still drink wine! Follow it for two weeks to get the best results. During the week, choose a breakfast option and one lunch and dinner combo from the midweek meals lists. It doesn’t matter what you choose, but aim for as wide a variety as possible to get the maximum amount of nutrients. Make sure you stick with the lunches and dinners that go together – they’ve been combined for perfect nutritional balance. You can have these with any breakfast. At the weekend, stick to the plan as listed. Just make sure you eat at regular intervals to prevent…

Whether you’re working from home, or happily retired, and knitting or sewing to your heart’s content, it’s easy to slip into bad habits. But poor posture, if it’s sustained for more than an hour, leads to muscle and ligament tension, particularly in the neck, shoulder and back. This, in turn, leads to pain and joint tightness. Here are some posture tips to help prevent strain. SIT CORRECTLY When you’re working or crafting at a table, raise the height of your chair so your elbows are at right angles and forearms are parallel with the surface. If your chair isn’t adjustable, try sitting on a cushion. If you are sewing, try to sit on a firm, supportive chair. A sofa may be more comfortable, but it’s difficult to maintain a good…

STROKE A DOG Or cuddle your cat, or give someone a hug. It triggers the release of the ‘bonding’ hormone oxytocin, which makes you feel content and calm. Be grateful Whether you keep a gratitude journal or simply list three good things each day, a positive outlook has been shown to raise levels of serotonin. This mood-boosting hormone is activated by achievement and a sense of purpose. ‘Keep a list of goals and review them weekly, if not daily,’ advises Dr Roked. ‘Feeling like you’re progressing generates energy due to purpose.’ Conversely, feeling like we’re not fulfilling our potential drains energy. Menopause skincare Hormones play a key role in skin health. Low thyroid hormones can make skin dry and too much androgen can cause acne, while fluctuating hormones during…

The kidneys remove waste products from the blood to be expelled in urine. Kidney stones form if there are high levels of waste chemicals, which crystallise, forming stones. These are more likely if you don’t drink enough fluid and become dehydrated. Kidney stones vary in shape and size, from tiny sand-like grains to golf-ball size. The main types are calcium stones (most common), struvite stones (usually after an infection), and uric acid stones (linked to high blood uric acid). Recurrent kidney stones are more common if you’ve had previous stones, if you eat a high-protein/low-fibre diet, are inactive, have a family history of kidney stones, or have had urinary infections. Certain medicines increase the risk, including aspirin, antacids, diuretics (‘water tablets’), some antibiotics and certain epilepsy medications. Kidney stones affect…

1 STAY ACTIVE Experts reckon that upping activity levels could prevent 3,400 cancers a year, including two of the most common – breast and bowel. Exercise affects your body’s hormone and chemical levels, which can cause or protect against cancer, as well as helping you maintain a healthy weight, which can lower your cancer risk. Aim for around half an hour of moderate exercise (which leaves you slightly breathless) at least five times a week. You don’t need to become an athlete – just 30 minutes’ gardening or housework, or a brisk walk will do the trick. 2 KEEP AN EYE ON YOUR WEIGHT Being overweight or obese is the UK’s biggest cause of cancer after smoking. Cancer Research UK estimates that it’s responsible for around one in 20 of…

Travel Taste of nature Recharge your batteries by visiting the Forest of Dean, Gloucestershire, where you can experience the tranquillity of the ancient forest and also enjoy spotting the beautiful works of art along its sculpture trail. Stay in one of the cosy Tudor Farmhouse Hotel’s chic rooms and book yourself on one of the hotel’s foraging trips in the forest that run throughout the year. HOW TO DO IT Rooms at Tudor Farmhouse Hotel cost from £139 B&B per night; tudorfarmhousehotel.co.uk, 01594 833046 Waterside escape Take in the beauty of Kielder Water and Forest Park, Northumberland. Explore part of the Lakeside Way, a trail that’s almost 26 miles long, which hugs the shoreline of Kielder Water. You’ll trace a path through woodland along the way, and it also affords…

She may be best known for participating in early noughties television series Grumpy Old Women, but it’s safe to say that Jenny Eclair barely looks like she’s aged a day in the years since. And the comedian, now 62, is determined to make light of getting older – even creating a whole show, Sixty! (FFS!) about embracing the milestone age. ‘It’s laughing in the face of turning 60,’ she says. ‘All the things 60-year-olds think and worry about – the bladder being a useless article… 60 is not old, though you don’t expect to live until 120. Nor do I want to!’ Joking aside, Jenny admits that turning 60 two years ago marked ‘the first big birthday I felt trepidation about’. She explains, ‘I thought “I’m not ready, I’m not…

Back pain IS IT NORMAL? ‘The most common issues with the back are in over 55s, and are a result of wear and tear – sciatica and osteoarthritis are prime examples,’ explains consultant neurosurgeon Bhupal Chitnavis. ‘Usually, back pain is localised, fluctuates in severity, and comes and goes, with episodes lasting a few weeks at most.’ Obesity, smoking and excessive exercise are also common causes. WHEN IS IT SERIOUS? ‘If a pain lasts longer than six weeks, is getting worse or you have weakness or numbness (and have another condition, such as osteoporosis), see your doctor,’ advises Mr Chitnavis. ‘Generally, analgesics and lifestyle changes advised by a specialist can help improve back pain – but it’s key to seek help before it begins to significantly affect your life.’ TRY THIS……

And remember... If you have any concerns about your sleep or health, talk to your GP. Also consult them before taking any new treatments. SLEEP TIGHT Often wake up stiff, but put it down to ageing? The position you sleep in could be causing you pain. ‘Proper alignment of the back is essential for sleep quality and avoiding back pain in the morning,’ says registered chiropractor Dr Andrea Coote (doctorgoodback.co.uk). ‘Sleep gives your back the opportunity to fully rest, but poor posture can lead to discomfort.’ Lying on your tummy or wriggling around in bed could be doing more damage than you think. And so could your mattress. ‘If your mattress is too soft, your ligaments and joints will be under strain and become painful,’ says Dr Coote. ‘Mattresses more…

It’s probably no surprise to learn that in these uncertain times we can see a rise in our anxiety levels. But what might be more surprising is that we can do something about it – by what and how we eat. ‘If our brain chemistry is right, it will work with equilibrium – meaning, without anxiety,’ says nutritionist Liana Werner-Gray, author of Anxiety Free with Food (£13.99, Hay House). ‘Address the nutritional deficiencies in the body, fix the brain chemistry, and a human body won’t suffer with constant anxiety.’ A healthy, well-balanced diet is key to good health generally and how we feel emotionally. Don’t miss meals, as the resulting dip in blood sugar puts stress on your body and can lower your mood. And try to include plenty of…

VIBRANT TOOTHBRUSHES The ultra filaments on the colourful Curaprox CS 5460 toothbrush are densely packed for improved cleaning. From £5, curaprox.co.uk GET FLOSSING Clean between your teeth with Humble Co lemon dental floss. Refreshingly flavoured and candelilla-wax covered. £2.99, thehumble.co or Holland & Barrett TOOTHBRUSH COVERS Fun and funky silicone protectors from Supvox to keep your brush clean when travelling. £5.99 for four, Amazon BATHROOM TUMBLER Just perfect for rinsing, as well as for storing your toothbrush. £8 each, John Lewis TOOTHPASTE CLIP The perfect way to get the very last squeeze from the tube, and the grandkids will love them. 75p for two, shein.co.uk TONGUE CLEANER A natural and effective way to clean your tongue and keep your breath fresh. £14, John Bell & Croyden TRAVEL SET Stay tooth…

Just like the food in your fridge, beauty products have a shelf life. If you know that there are products lurking in the back of your cupboards that are more than a few years old, it’s probably about time to throw them out. That includes your favourite lipstick that you’ve had since 2002! And those make-up brushes that have never been washed? They’re in serious need of a clean. We’ve got the low-down on how long you can keep those products and how to know when it’s time for an upgrade. It could just save your skin! MASCARA We know it can be hard to throw expensive make-up products away, but if you’ve had your mascara for more than three months it’s time for a new one. Not only…

KEEP BLOOD PRESSURE LOW Hypertension affects memory, and having it in midlife can raise your dementia risk in later life. ‘Researchers believe an increase in blood pressure hastens the hardening of arteries, which reduces blood to the brain,’ explains Dr Sarah Brewer, author of Overcoming High Blood Pressure. ‘If the reading is 140/90 mmHg or higher, ask your doctor for advice on managing it,’ she suggests. Hypertension is usually symptomless, so get yours checked at least once a year. Get moving More than one in seven cases of Alzheimer’s could be prevented through regular exercise, according to a report by the Ontario Brain Institute. And University of Cambridge research found that just one hour of exercise per week could slash your Alzheimer’s risk by half. It’s not known if certain…

Poor immunity A healthy gut makes a strong immune system. ‘A more diverse gut microbiota can benefit our immune system by discriminating between, and protecting from, bacteria, viruses and other pathogens,’ says nutritionist Sian Porter. An unhealthy gut means reduced immunity and an increased risk of autoimmune reactions and conditions. EAT LOTS OF FIBRE ‘It plays a key role in your immune system by feeding the microbes in your gut,’ says immunologist Dr Jenna Macciochi. Get it from plant foods, which also provide vitamin C, another essential nutrient for good immunity and gut health. THINK PROBIOTICS ‘You get probiotics from foods with live bacteria, such as yogurt and fermented foods,’ says GP Dr Divya Sharma (aka Instagram’s Doctor Bowl). They can help to boost immune function and restore the natural…

Light from the outside world crosses a series of tissues to reach the retina, including the cornea, the lens and the vitreous fluid. Problems with any of these can cause blurred vision, while the issue could be with the retina or the optic nerve. Simple causes include conjunctivitis, migraine and chronic eye strain – such as with excessive use of computer screens – and some medications, including the COX-2 drugs for arthritis. More serious are uncontrolled diabetes, trauma, infection (either generalised or local, such as orbital cellulitis), corneal problems including trauma, severe dry eye keratopathy, contact-lens problems, chemicals or foreign bodies in the eye. Serious conditions such as acute angle-closure glaucoma, optic neuritis, anterior uveitis and temporal arteritis need urgent treatment. Others include haemorrhages, retinal artery or vein occlusion, acute…

Few of us have room for a wild meadow, but you can achieve a mini version in a smaller space. Try growing wild flowers in pots and beds, replace a strip of lawn or go the whole caboodle. Not only do wild flowers look beautiful, but they thrive where other plants fail – in poor, infertile soil. Even better, they attract lots of insects and pollinators, and will positively hum with life in summertime. Grow your own cornfield jewels Traditionally, cornfield flowers blossomed in fields when the soil was ploughed and exposed the seeds to light. ✣ These native annuals – corncockle, poppy, flax and corn marigold – give a wild, jewel-like feel to a bed or border but need sunshine to flourish. ✣ There are plenty of cornfield mix-seed…