Innholdsfortegnelse for September 2023 i Woman's Weekly Living Series

There’s something about the summer. It just makes life easier and happier. Eating healthily, exercising regularly and enjoying life is all so much more simple. Keep your holiday-high in this issue with lots of expert advice about boosting your mood and staying positive, great buys to keep you buoyant, plus recipes for feel-good food, and a focus on eating a super-healthy Med diet. There are also great tips on cutting back on booze, getting thicker hair and where to make the most of a spa break. Dive in and enjoy… HEALTH EDITOR, WOMAN’S WEEKLY…

Kale Caesar salad Try kale in your next Caesar salad for an extra helping of fibre, iron and antioxidants. SERVES 2 PREP 10 mins COOK 5 mins ✱ 2tbsp buttermilk ✱ 1tsp Dijon mustard ✱ 1tsp cider vinegar ✱ 1 slice yeast-free chia and flaxseed rye bread (such as Biona) ✱ Olive oil spray ✱ 1 garlic clove, crushed ✱ 60g baby kale, washed ✱ 8 anchovy fillets ✱ 2tbsp Parmesan cheese shavings 1 Mix the buttermilk with the mustard and vinegar. Cut bread into cubes. 2 Spray a non-stick pan with olive oil, add the garlic and bread cubes, then fry for a few mins. 3 Arrange the baby kale on 2 plates, then top each with 4 anchovies, the croutons and Parmesan cheese shavings. Season and drizzle over…

1 BEAUTY FROM WITHIN Seaweed is a total superfood – rich in iodine, zinc, vitamins A, B2, C and E, it’s basically everything you need for glowing skin, healthy hair and strong nails. Supplement a healthy diet with Dr Seaweed’s Weed & Wonderful, £29.95 for 30 days’ supply, Boots. 2 TIME TO UNWIND Tense, stiff, achey? Relax with Ishga Invigorating Body Oil, £41, uk.ishga.com, which not only offers nourishing benefits to skin, but helps to relax the mind and ease away aches and pains. You can sprinkle into your bath or smooth directly onto skin, hair and nails. 3 SUPER SOAK Seaweed bathing has been around for hundreds of years. Try it at home with Voya Lazy Days Detoxifying Seaweed Bath, £22, theskinbay.co.uk. Once rehydrated in a hot bath, the…

Sashaying up to the side of the pool in their fluffy robes, Jessica Walker, 59, and Nicola Foster, 58, beam from ear to ear. Every morning, at 6am, they head to Charlton Lido in London for a swim. You’d be hard-pushed to miss them. Usually, Jessica is sporting a flamboyant swimming hat, adorned with coloured flower petals; and while Nicola might look more serious, with her goggles at the ready, they’re both full of smiles and cheery greetings for fellow swimmers who recognise them from the news, or their Instagram page. ‘We’ve been swimming together in lidos since May 2019,’ Jessica says. The ladies met a few years earlier while walking their dogs in a park. At first, they’d exchanged polite hellos, but it soon blossomed into a friendship and…

Bowel polyps are common, affecting around one in four people aged 50 or over, and occurring in slightly more men than women. The exact cause of bowel polyps isn’t known. It’s thought they result from the body producing too many cells in the lining of the bowel. These extra cells then form into a bump, which is the polyp. You’re at increased risk of polyps if a member of your family has had bowel polyps or bowel cancer, if you have conditions that affect your gut (such as colitis or Crohn’s disease), if you’re overweight or if you smoke. While some people develop just one polyp, others may have a few or many. Symptoms Bowel polyps don’t usually cause any symptoms, especially when small, so most people don’t know they…

The plantar fascia ligament on the sole of the foot can become inflamed where it joins the heel and on the ball of the foot under the big toe, causing pain all along the arch of the foot. The exact cause is unclear. It’s more common between the ages of 40 to 60, if you’re overweight, have changed your activity level or changed to less supportive footwear. Flat feet, a high arch, even an abnormal walking pattern can affect weight distribution when standing, putting added stress on the fascia. New, repetitive activity, such as walking or running, especially on hard surfaces, may trigger it, as can exercising with a tight calf or overstretching the sole of your foot. Occupations where you stand or walk more increase the risk. The…

Someone with Obsessive Compulsive Disorder (OCD) has uncontrollable, reoccurring thoughts (obsessions) and behaviours (compulsions), feeling urges to repeat actions over and over again. These interfere with all aspects of life, including study, work and relationships. Obsessions are repeated thoughts, urges or mental images causing anxiety – such as fear of germs, dirt or contamination. Unwanted or taboo thoughts involving sex, religion or harm can lead to aggressive thoughts. Compulsions then follow as repetitive behaviours that give brief relief from the anxiety. Common compulsions include excessive cleaning, handwashing, repeatedly checking on things, such as to see if the door is locked or the oven is off, often with compulsive counting. Wanting to place household items in a specific or symmetrical order is common. We all have some rituals or habits, sometimes…

The Joy of Small Things Funny and uplifting, this is guaranteed to raise your spirits. Penned by Guardian columnist Hannah Jane Parkinson, it points out the little things in life that offer the biggest joy. Dip in – and smile. Westlab Recover Epsom Bath Salts with Eucalyptus Emerge from a soak in the tub revived and ready to go, thanks to these magnesium-rich Epsom salts. They’re infused with fragrant and restoring white willow, eucalyptus and arnica. Dash Cloud Print Active Leggings and Hooded Sweatshirt A spot of yoga or gentle stretching is the perfect re-energiser. When you’re feeling tired, the last thing you may feel like doing is exercise, but physical activity pumps oxygen-rich blood around your body to boost energy levels. And yoga moves can counteract the energy-sapping effects…

Bookshelf health FATAL CONVENIENCES £20, HB, HarperWave Could your chewing gum be making you ill? Or your aromatherapy candles? Or carpet? Or laundry detergent? In this new book, New York Times bestselling author Darin Olien investigates some common products and habits that are harmful to our health. And what we can do to fix it. GUT FEELINGS £20, HB, Yellow kite Dr Will Cole sheds light on the relationship between food and feelings. He looks at how stress and shame around food can contribute to gut inflammation, leading to mood swings, anxiety and food cravings. It includes a practical 21-day plan to help you re-evaluate your relationship with food. THE HEALING WORKBOOK £12.99, PB, Vie Books Bad past experiences, such as those from childhood, are often at the root of…

How it works Swapping sugary and processed foods for super fruits like oranges and apricots, as well as nuts and seeds, which are rich in natural oils, will not only help speed up fat metabolism so you burn calories more quickly, but you’ll be helping yourself to glowing skin and glossier-looking hair, too. Start your beauty-boosting plan today and you could lose up to 2lb in one week. Skin-saving superfoods Glowing skin starts with eating the right foods, so add these to your shopping list. Apples – they have a detoxing effect on the skin. Apricots – contain vitamins A and C, which help repair sun-damaged skin. Avocados – rich in natural skin-plumping fats. They also have a toxin-neutralising effect on cellulite. Berries – with vitamins A, C and E,…

Sometimes it feels like there’s a war raging against your hair. Cold weather and dull days, for instance, can play havoc, without the assault of raging hormones, the ageing process and the attack from harsh styling techniques and products. But there is a way to help revitalise your hair’s health and it starts with what you eat. ‘Hair follicle cells need a constant supply of protein and nutrients,’ says GP Dr Sarah Brewer. Which is why the quality of our hair is so susceptible to nutrient deficiency in particular. ‘As the hair follicle is a nonessential structure, nutrients are diverted from the hair in times of deficiency, which can lead to thinning,’ she explains. ‘A lack of vitamin C can lead to brittle hair, while patchy hair loss could be…

Scabies is very infectious. It’s caused by tiny mites laying eggs in the skin, leaving lines with a dot at one end. The rash is an allergic reaction to the mite or droppings, often between the fingers, and can cause intense itching, especially at night. The rash or spots may look red, spreading across the body, not usually on the head. Scabies isn’t usually serious, but needs treating. Your pharmacist will recommend a cream or lotion to apply over the body, which you need to repeat one week later. Everyone in the home, and anyone you’ve had sexual contact with in the past eight weeks, needs treating at the same time, even if symptomless. Scabies can make other skin conditions worse. ✱ Impetigo is common in children. It will improve…

RAISE YOUR HEART RATE Studies show that people who are active over a long period of time are less likely to suffer from depression. After physical activity, the brain is flooded with feel-good chemicals, such as dopamine, serotonin and endorphins, and even gentle exercise such as walking delivers these mood-enhancing benefits. POP THE KETTLE ON Have you noticed how everything looks brighter after a cuppa? Tea consumption is associated with reduced depression and anxiety, says Dr Tim Bond of the Tea Advisory Panel. This is due to natural compounds in tea called polyphenols, which influence brain health, mood and cognitive function. TRY LIGHT THERAPY Seasonal affective disorder (SAD) is the recognised winter condition now affecting up to two million people in the UK. Symptoms can include depression or anxiety, fatigue,…

MANUKA HONEY Manuka honey is produced by bees that pollinate New Zealand’s manuka bush and has many health-boosting benefits. It has a soothing effect on a sore throat, while fighting bacteria and supporting the immune system. Take a teaspoon straight from the pot, or you can find this wonder-honey blended in tonics and lozenges. TRY... Manuka Middles Lozenges, £3.50 for 100g, manukadoctor.co.uk GINGER Ginger has anti-inflammatory properties that can help to reduce pain, aid digestion and improve circulation, thanks to its health-boosting compound allicin. But this kitchen staple is better known for its ability to beat nausea. To soothe sickness, sip ginger tea or take a capsule with a high level of ginger extract. TRY... Healthspan Ginger Extract, £16.45 for 120 capsules, healthspan.co.uk MILK THISTLE This traditional herbal secret is…

1 USE A MEASURE That way you’ll find it easier to ensure you don’t exceed the 14 units a week guideline. Studies suggest that the measures we pour at home are up to three times the pub ones – on which the recommendations are based. One large glass of wine can easily hold three units of alcohol. 2 THINK POSITIVE Don’t think of cutting back as denying yourself. ‘Instead, think about how well you’re going to feel,’ advises alcohol consultant Lauren Booker from Alcohol Change UK. Highlighting the positives rather than having a negative mindset will help set you up for success. 3 USE SMALLER GLASSES Simple – but effective. Smaller glasses can slow you down, helping you drink less. Try sipping wine from champagne flutes as they hold just…

Q I have an abdominal aneurysm. Why won’t they operate? A An abdominal aortic aneurysm (AAA) is a bulge in the aorta, the main blood vessel from the heart down to the abdomen. It can gradually enlarge, risking rupture and life-threatening bleeding. In England, ultrasound AAA screening is offered to men turning 65, but may be done earlier on anyone if indicated. There are four screening results: ‘No AAA’ – your aorta is under 3cm wide; ‘Small AAA’ – 3-4.4cm (you’ll get annual scans); ‘Medium AAA’ – 4.5-5.4cm (small chance of bursting, you’ll get three-monthly scans to recheck its size); ‘Large AAA’ – 5.5cm or more wide (you’ll be referred to a specialist surgeon within two weeks to discuss treatment options, usually surgery). Your AAA is probably therefore not at…

Lentil, mushroom, tomato and rocket salad Lentils have virtually no fat, fill you up and are good for your overall gut health too. Tomatoes and mushrooms give a healthy boost of antioxidants. SERVES 6 PREP 10 mins COOK 20 mins ✱ 100ml extra-virgin olive oil ✱ 100g pancetta, sliced ✱ 450g large flat mushrooms, sliced ✱ 2 garlic cloves, finely chopped ✱ 2 x 400g tins green lentils, rinsed and drained ✱ 2tbsp red wine vinegar ✱ ½tsp sugar ✱ 8 tomatoes, roughly chopped ✱ 6 spring onions, finely sliced ✱ 3tbsp fresh parsley, roughly chopped ✱ 100g rocket leaves 1 Heat 1tbsp of the oil in a frying pan, cook pancetta until crisp and golden. Add mushrooms and garlic, fry for 5 mins. Transfer to a large bowl with…

Mediterranean fish bake An easy one-pan meal is exactly what you need on busy week nights, and this one is super-healthy too! SERVES 4 PREP 10 mins COOK 30 mins ✱ 1 red pepper, chopped✱ 1 yellow pepper, chopped✱ 200g cherry tomatoes✱ 1 courgette, chopped✱ 1 red onion, thickly sliced✱ 3tbsp olive oil✱ 4tbsp fresh white breadcrumbs✱ 2tbsp cheese, grated✱ Small handful basil, chopped✱ 4 cod fillets (about 150g each) 1 Heat the oven to 170C Fan/Gas 5. Put the peppers, tomatoes, courgette and onion in a large baking dish or on a tray and drizzle with 2tbsp olive oil. Cook for 15 mins. 2 Mix the breadcrumbs with the cheese and basil. Remove the tray from the oven and arrange the cod on top of the veg. Top each…

Blackberry and almond cake Moist and moreish, this teacake can also be served warm for pudding. Simply add lashings of dairy-free custard. SERVES 10 PREP 20 mins COOK 40 mins, plus cooling FOR THE TOPPING ✱ 50g dairy-free spread, cold✱ 85g plain flour✱ 35g light brown soft sugar✱ 25g flaked almonds FOR THE CAKE ✱ 250g plain flour✱ 2tsp baking powder✱ ½tsp bicarbonate of soda✱ 225g caster sugar✱ 100g ground almonds✱ 130ml sunflower oil✱ 1½tsp vanilla extract✱ ½tsp almond extract✱ 200ml soya milk✱ 175g blackberries YOU WILL NEED ✱ 23cm round springform tin, the base and sides greased and lined with baking paper 1 Heat the oven to 160C Fan/Gas 4. For the topping, rub the spread into the flour using your fingertips, stir in the sugar until combined, set…