Innholdsfortegnelse for May 2023 i Woman's Weekly Living Series

An astonishing 30% of adults and 40% of children in the UK will have their spring and summer blighted by hay fever – and the future’s not looking any brighter. In fact, allergy researchers have predicted that – due to climate change and pollution – the number of hay fever cases will double by 2030. While this is a stark reminder that we all need to do our bit for the environment, it’s also the kind of fact that could fill your heart with despair. After all, there are only so many eco changes that any individual can make! But don’t give up – even if you can’t save the planet, just tweaking your lifestyle can make a huge difference to your hay fever experience. Everything you think of as…

Lemon and garlic roast chicken Let the oven do all the hard work with this simple zesty chicken. It’s full of flavour and low on faff. SERVES 6 PREP 5 mins COOK 1 hr 20 mins, plus resting ✱ Handful thyme sprigs ✱ 1.75kg whole chicken ✱ 2tbsp olive oil ✱ 2 whole garlic bulbs ✱ 2 lemons, cut into quarters 1 Heat the oven to 200C Fan/Gas 7. Put the thyme sprigs and the whole chicken into the bottom of a deep roasting dish. Drizzle over the oil and season. Roast for 20 mins. 2 Rub off any loose skin from the whole garlic bulbs and cut them in half. Remove the chicken from the oven and add the garlic, cut side down, and the lemon quarters. Turn the…

There are two main types of diabetes. Type 1, which affects 10% of people with diabetes, is where the body’s immune system mistakenly destroys insulin-producing cells, requiring lifelong carbohydrate intake calculations and matching insulin injections. Type 2 diabetes affects the remaining 90%, in several patterns – either producing insufficient insulin or failure to react to insulin (insulin resistance). There’s often a family history. Type 2 diabetes is progressive and, for most, initially managed through healthy eating, exercise and achieving a healthy body weight – although medicine may eventually be required. Blood-sugar levels are controlled by a complex hormonal mix, particularly insulin, which is produced by the pancreas. When food is digested, entering the bloodstream, insulin moves glucose out of the blood and into cells for use as energy – those…

Kidney cancer usually affects adults in their 60s or 70s. There are several types, themost common being renal cell carcinoma. The exact cause is unknown, but risk factors include obesity, smoking, high blood pressure, a family history of kidney cancer, some inherited conditions and long-term dialysis treatment for chronic kidney failure. The prognosis depends on tumour size and spread once diagnosed. If it’s still small and hasn’t spread beyond the kidney then surgery may cure it. Initially, symptoms may not be noticed, and the cancer may be found during tests for another condition. Symptoms include blood in your pee, persistent low back or side pain and, later on, a lump or swelling in your side. Your GP will ask about symptoms, examine your abdomen in the area of the kidneys…

Walk 11 minutes a day That’s all it takes to help prevent early death and disease, according to new research. Just that amount of walking each day at a brisk pace was enough to prevent one in ten early deaths, say findings from 196 studies involving more than 30 million people measured by Cambridge University. The researchers found that 75 minutes a week appeared to substantially reduce the risks of early death, cardiovascular disease and certain cancers. 3 WAYS TO... Spring-proof your skin 1 GET ENOUGH SLEEP Skin cells regenerate during sleep and a lack of it can create an imbalance in serotonin and melatonin, triggering a rise in cortisol and a break down of collagen, which can lead to increased inflammation, acne and dull, sensitive skin. 2 EAT SMART…

A low-sugar diet doesn’t need to be dull and tasteless. It’s possible to shed pounds and tantalise your taste buds. And by eliminating added sugars, you’ll have lower insulin and steadier blood-sugar levels, which can help regulate appetite and target fat around your tum more effectively. Simply pick from our selection of calorie-counted, no-added sugar breakfasts, lunches and dinners. You’re also allowed 300ml of semi-skimmed milk each day for teas and coffees. SUGAR SAVVY It’s added or ‘free’ sugars that are the worst – these are sugars that are added to food and drinks, and also those in honey and syrups, including agave syrup. SNACKS (Approximately 150 calories) Choose one a day ✱ 1 plain rice cake topped with 20g (no added sugar) peanut butter ✱ 30g Cheddar cheese and…

We all know exercise improves our physical wellbeing. It’s great for our cardiovascular health, as well as keeping our lungs and muscles strong, and our weight under control. ‘Especially important for women are the benefits on the prevention of osteoporosis,’ explains Mr Simon Owen-Johnstone, consultant orthopaedic surgeon from OneWelbeck (onewelbeck.com). The impact on the legs in racket sports helps maintain strong healthy bones. Activity is good for our minds, too, explains Simon. ‘Racket sports improve mental health by reducing stress and anxiety with distraction, positive engagement of our brains and the release of endorphins, which are natural feel-good hormones.’ There is also the social aspect, which research has shown reduces the risk of anxiety and depression, and may help fight cognitive decline. Add in the improvement to balance and coordination,…

EXPERIMENT WITH HERBS A single portion of fruit or veg is 80g, says nutrition therapist Judy Watson (judywatsonnutritionist.co.uk). ‘Aim for five of these, then five mini portions of herbs daily. For example, you’ll get eight different plant foods by adding parsley, oregano, mint and basil to a dressing for a salad of watercress, sliced oranges, beetroot and avocado.’ Plant power Getting your five a day is good, but, better still, aim for 30 different plant varieties over a week. Not just fruit and veg but also wholegrains, pulses, nuts and seeds, says Dr Megan Rossi, aka the Gut Health Doctor and author of Eat Yourself Healthy (£16.99, Penguin). ‘Eating a wide range of plant chemicals gives you a happier gut microbiome – and better overall health.’ DITCH YOUR SWEET TOOTH…

‘People don’t think about rescuing ducks’ Joe Nutkins, 43, is a dog trainer from Essex As a dog groomer, I’ve bathed my fair share of canines. But bathing a duck was a whole other story! We got our six rescue ducks in January, when they were just two years old. They’d been kept as commercial laying birds but, at that tender age, were considered past their peak. Usually, farmers give local rescuers the opportunity to take the birds before they’re sent to slaughter. We’d already rehomed rescue chickens and had a few ducks to boot, so knew we were up to the task. When they first arrived, their feathers had lost their protective sheen – they were grubby from the farm. Getting them in the bath was no easy task,…

Fed up with your growing belly? You’re not alone. As we age, we often acquire a tyre of fat, but while our hormones and genetics may be against us, there are things you can do to shift it. And it’s worth trying, because visceral fat, as belly fat is medically known, doesn’t just look bad, it isn’t good for our health. Fat stored here, around the liver, stomach and intestines, causes damage and raises your risk of heart disease, type 2 diabetes, stroke, kidney failure and cancer. ‘Extra fat cells send out signals to the rest of the body,’ explains Natasha Paton, from Cancer Research UK. ‘These signals can tell our cells to divide more often, which increases the chances of cancer cells developing.’ CANCER RISK Obesity and excess weight…

She has been on our screens for over 50 years and now that Dame Joanna Lumley is in her eighth decade, she has zero plans to slow down. The energetic presenter, who is almost as well known for her travel shows as she is for her roles in Absolutely Fabulous and The New Avengers, has just completed a tour taking in the Banda Islands, Zanzibar and Madagascar for a future programme. And when asked about plans to retire, she said, ‘I can’t see it – if you love what you’re doing, you keep doing it – of course, there comes a point where “it” will retire you.’ For now at least, the work keeps coming her way. Part of that work has seen her travel the globe, but being a…

Pain during or after sex can have several causes, but it’s surprisingly common. An estimated three-quarters of us will experience it at some point in our lives and it even has its own medical name – dyspareunia. ‘The severity of pain can vary,’ says Anne Henderson, consultant gynaecologist and menopause specialist at The Amara Clinic. ‘But most women describe a burning or tearing, throbbing, cramping and occasionally stabbing pain, which can extend from the pelvis to the vagina.’ For some women, it’s just a one-off, but some conditions are persistent. Here’s what could be causing it. GETTING HELP If pain is persistent for 6-12 weeks without improvement, see your GP. VAGINAL DRYNESS This is often caused by a lack of oestrogen after the menopause, but that’s not all. ‘A wide…

There’s plenty of evidence to show that too much time spent cooped up indoors negatively affects our wellbeing. Worryingly, everything from osteoarthritis and obesity to dementia and anxiety can be blamed on a sedentary lifestyle. The good news is that having a regular dose of the great outdoors is an easy way to help prevent these serious health conditions. Not only does being outside keep you moving to burn off calories, it reduces the risk of type 2 diabetes and cardiovascular disease, and strengthens the immune system. Nature is also used medicinally – known as ecotherapy. Due to scientific research that supports its success, the NHS now prescribes nature-based activities as a way to heal mild depression and anxiety. You don’t even need to be out for long to reap…

BLOOD PRESSURE MONITOR ✱ There are lots of blood pressure monitors available, and deciding which to buy is tricky. When patients ask me, I generally recommend choosing one that measures blood pressure in the upper arm, not your wrist or finger, and is approved for use in the UK. It’s also important to ensure the cuff is the right size for you – it should wrap snugly around the upper arm, with just enough space to slide two fingertips underneath. Have a look at the British Heart Foundation online shop at giftshop.bhf.org.uk. DIGITAL THERMOMETER ✱ Many people still have old-fashioned mercury thermometers. These should be replaced by digital ones which are more accurate – available from supermarkets and pharmacies. Get a stick thermometer (for use in the mouth or under…

Feel refreshed and uplifted If you find florals a little overpowering but still like your perfumes to be feminine and make you feel good, you’ll adore these citrus blends. For sparkling notes of lemon, fresh ginger and rose to provide an instant pick-me-up, try Burberry Her London Dream Eau de Parfum, £80 for 50ml, lookfantastic.com. Zingy and refreshing, Provenance Amongst The Orange Groves Eau de Parfum, £15 for 100ml, M&S, is an affordable option that’s an instant mood-lifter. It’s blended with notes of mandarin, lemon and orange blossom. Radiate sophistication Deeper, sultrier notes will give a more sensuous feel. These don’t have to be too deep or dark – Jo Loves Ebony & Cassis Parfum, £78 for 50ml, joloves.com, combines rich blackberries and cassis with warm notes of nutmeg, patchouli…