health wellbeing 2021
DESCRIPTION
This magazine is aimed mainly at women; it can be described as your personal fitness coach. Bodyfit magazine contains ideas on how to improve your workout routine and how to gain better results. It will also provide healthy ways for readers to manage their weight without resorting to any strange or dangerous diets. It will often suggest new exercises that readers can perform without needing the gym.TRANSCRIPT
L I V E W E L L E A T W E L L M O V E W E L L F E E L W E L LL O O K W E L L
AUG 2021
AUG 21 £4.99
ALESHA DIXON
EAT TO BEAT BURNOUT
PLUS! GET WELL WITH Andrea McLean • Amanda Byram • Caroline Barnes • Kristoph Thompson
Fitter in her 40s and loving it
START YOURGOOD NIGHT’SSLEEP PLANTake our survey on pg 129
50 WAYS TO AGE WELL
YES YOU CAN!
LOOK & FEEL YOUNGER
4 QUICK WELLNESS WINS IN THE GARDEN 4 MAKE YOUR OWN GRATITUDE JOURNAL
4 BEST UK COASTAL WALKS TO EXPLORE 4 SHORTCUTS TO SUPER HYDRATED SKIN
MORE JOY NOWYOUR HAPPIEST SUMMER
EVER
Boost energy and get back to your best
How to change your outlook and your life
Say Yes To Success!
TASTY SUMMERTREATS TO
INDULGE IN
Editor’s Letter
H O L LY T R E AC Y
V G Vegan
V Vegetarian
D F Dairy-free
G F Gluten-free
S F Sugar-free
NUTRITION KEYS
H ello and welcome to the August issue of Health & Wellbeing and have we got an exciting issue for you! First off, have you had a chance to tune into
our new podcast, Walk To Wellbeing? Check our guests such as our fabulous columnists Amanda and Andrea and many more. Next up, we didn’t think we were giving you enough H&W love, so we’ve got 32 extra pages of wonderful advice and entertainment – we hope you enjoy our new sections of the mag. Thirdly, the time has finally come for us to reveal our H&W award winners, so on the 15th July, we’ll be hosting a fantastic virtual ceremony and you’re all invited! Head to page 124 to find out how to sign up.
And finally, I’m so proud to announce our amazing cover star this month is the fabulous Alesha Dixon. If you flick to page 26, you can read her full interview and discover her life lessons she’s shared with us, including her outlook on ageing: “With every year you get older, you’re lucky to be alive. I’ve got wisdom and experience that I didn’t have 20 years ago. There’s so much to be thankful for and I want to keep feeling like this when I’m 50 and 60.”
And in the spirit of healthy ageing, we’ve dedicated our 10-page special to living your healthiest you. Head over to page 79 where you’ll find 50 amazing tips to look after your body and mind and keep you feeling your absolute best. I’m personally embracing every new line and silver hair, because what a privilege it is to be living and growing into this version of myself – here’s to owning our experience with pride and embracing our future selves in the finest health.
Holly
Vicky,
Deputy editor
“As the H&W team knows, I love
craft – it‘s definitely something that’s
got me through the many lockdowns.
That’s why I can‘t wait to make my
very own gratitude journal, following
the steps over on page 38!”
Stacey,
Senior content writer
”Does your current routine need
a bit of a refresh? On page 11,
our feature Routine vs Regime will
help you find the spark in your
everyday, and might even inspire
you to form new habits.”
Daniella,
Editorial assistant
”Take it from the experts: gruelling
exercise won’t help you to feel good
about yourself. Turn to page 59
find out how you can still achieve
your goals with a balanced, kinder
approach to your training.”
E D I T O R I A L
Editor: Holly Treacy
Deputy editor: Vicky Warrell
Senior content creator: Rachael Perrett
Senior content writer: Stacey Carter
Editorial assistant: Daniella Gray
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Start well
7 H E A L T H Y H O T L I S T A bite-size look at what's
trending in the world of wellness
8 C L E A N U P Y O U R A C T H&W uncovers the antibacterial beauty trend
Live well 1 1 I S I T T I M E T O R E V A M P Y O U R R O U T I N E ? These are the tools you need
to switch up your daily schedule
1 4 7 W A Y S T O B E C O M E A B E T T E R L I S T E N E R Fine-tune your skills to help your relationships soar
1 8 A N D R E A M C L E A N Our columnist and founder of This
Girl is on Fire reveals how she
tries to find balance in her life 2 2 Y E S Y O U C A N ! Advice from the experts on how
to change your outlook on life 2 6 A L E S H A D I X O N Our cover star talks the power of
parenthood and why consistency is key Create joy
3 4 H O R T I C U L T U R A L H A C K S F O R I N N E R G R O W T H
Proof that you don’t need to spend
hours in the garden to reap the benefits
3 6 9 W A Y S W I T H C O U R G E T T E S
Family-friendly recipes to enjoy this season
3 8 S E W S O M E G R A T I T U D E Stitch your own journal in a jiffy with
craft pro Corinne Bradd’s step-by-step guide
26O N T H E C O V E R
P
4 0 W E L L N E S S W A N D E R L US
T
Travel well 4 0 W E L L N E S S W A N D E R L U S T
Cultivate some holiday happiness
with these post-lockdown settings
Eat well 4 3 P O W E R U P Y O U R P L A T E
Nutritionist Rosie Millen shares
her top foods to beat burnout
5 1 T R E A T Y O U R S E L F T O A S W E E T E R S U M M E R
Round off a day spent in the sun with
lighter-style desserts from Slimming World
5 6 3 W A Y S W I T H T O F U
A selection of tasty recipes
using this versatile veggie hero Move well
5 9 O V E R T R A I N I N G : A D A N G E R O U S G A M E
The experts reveal what happens
when you hit your workouts too hard
6 2 H O W T O D O T H E P E R F E C T S Q U A T
Become a master of the move with
resident PT Kristoph Thompson's tips
6 4 J U M P T O I T
Here’s why skipping could make a
great addition to your workout routine
Walk well 7 0 G E T S O M E V I T A M I N S E A
The science behind why walking near
to the coast can give your health a boost
7 3 W A L K T O W E L L B E I N G P O D C A S T
Take control of your health, one step at
a time with our guests' wellness journeys
7 4 S T E P Y O U R W A Y T O G O O D H E A L T H
Walk away from the stresses of
daily life by getting your boots on
51
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Health & Wellbeing
Become a subscriber this month
and receive three issues for £9.99! For details, turn to page 30.
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on Apple Newsstand
COVER: Alesha Dixon
CREDIT: NobleBlu, photography by Claire Harrison
NEXT ISSUE ON SALE: 5th August 2021
In every issue
1 3 2 W H A T H A P P E N S
W H E N . . . I S O C I A L I S E ?
This is what goes on when
you interact with friends and family
1 4 4 1 0 W E L L N E S S W I N S
Bolster your health and wellbeing with
these tips to hook onto your daily practice
1 4 5 G E T S O C I A L W I T H U S
Keep up with us over
on Facebook and Instagram
1 4 6 F I N A L S A Y
We sat down with celebrity make-up artist
Caroline Barnes to find out her skincare go-tos
and the advice she’d give to her younger self
Your healthiest you 8 0 F O O D F O R T H O U G H T
Pile up your plate with youth-boosting bites
8 2 M A K E A M O V E
Keep your body young and
active with these workout tips
8 4 S T A Y H A P P Y ,
S T A Y Y O U N G
Consider these other factors
to boost your wellbeing
8 6 H E A L T H H A C K S
T O A G E W E L L
Use this knowledge to feel
your best inside and out
8 8 G L O W G E T T E R
Discover the top 10 ingredients
you need for radiant skin
Look well 9 1 1 5 W A Y S T O K E E P
Y O U R S K I N H Y D R A T E D
Quench your complexion’s
thirst with these expert tips
9 4 S O L E M A T E S
Our selection of the best footwear to
keep you supported and comfortable
1 0 8 A M A N D A B Y R A M
Our wellness guru shares her
ways to a summer of relaxation
Feel well 1 1 1 I S A M I N D F U L
M E N O P A U S E R I G H T F O R Y O U ?
Find out how to embrace this
stage of your life instead of fearing it
1 1 6 Y O U R G U I D E T O
A H E A L T H Y H O L I D A Y
These tips will help you stay
well while on your travels
1 2 1 H O W T O B E
M O R E S E L F I S H
Learn how taking time for yourself
will benefit you, and others
1 2 4 T H E H E A L T H &
W E L L B E I N G A W A R D S 2 0 2 1
Have your say and help us
celebrate the wellness heroes!
1 2 9 H O W A R E Y O U S L E E P I N G ?
We’re delving into the land of nod
with our Sleep Stories campaign
1 3 3 D O C T O R ’ S C L I N I C
Midwife Marley shares her tips
for the best post-partum health
1 3 4 “ I W A L K E D B A C K
T O W E L L N E S S ”
One inspiring woman shares her story on
how walking helped shape her outlook on life
1 3 7 L I V I N G W I T H D E M E N T I A
Learn more about what life is like
living with early onset dementia
1 4 2 “ B E C O M I N G A D O G
O W N E R S A V E D M Y L I F E ”
Find out how exercise and daily
walks turned this woman's life around
121
5 Health & Wellbeing
A bite-size look at what’s trending in the world of wellness
THE HEALTHY HOTLIST
WHY YOU SHOULD KNOW ABOUT…CHARCOAL As something that’s key to lighting a barbecue, you might be surprised to know that charcoal is a handy ingredient to have in your bathroom cupboard. Helping to deeply cleanse and purify your skin, charcoal is known for its detoxification properties to those in the skincare game. The caveat? It’s better to use it on oily skin, because the charcoal reduces the amount of oil within your pores, explains Bianca Estelle, a skin specialist and medical aesthetician (biancaestelleaesthetics.com). “Charcoal is largely found in face masks, both the peel-off variety and the clay kind. Make sure you don’t overdo it by applying the former every day and instead, stick to gentle products to reveal clearer, smoother skin. At bea Skincare, charcoal is in the Vitamin Infused Konjac Sponges [£24, bea-skincare.com] to help maintain your skin’s normal pH levels and protect its natural lipid barrier.”
Exfoliating Scalp Brush
£8, helloklean.co.uk
Hello Klean’s hand-held Exfoliating Scalp Brush sloughs away the dead skin cells and stimulates
the scalp. Designed with an easy-grip handle and
super-soft bristles, it allows for a gentle scalp
massage without irritation. Whether you have straight,
curly or coily hair, it’s suitable for all.
D O N ’ T S W E A T I T
Summer is here, which means you can pass
off a sweaty brow for that good ol’ summer
glow instead, but we’ll have you know that
sweating can provide some great benefits.
Laurie Hooper at The Natural Deodorant Co.
explains them and the reasons behind more
of us choosing natural alternatives.
USE YOUR HEAD
“Until recently, natural deodorant was a bit
like antiperspirants’ less-cute best friend. It
wasn’t as long-lasting or effective, and most
people wouldn’t consider trying it. Hygiene
remains essential for the majority of people,
but there’s now an increasing interest in
health and wellbeing, which has been
further emphasised during the pandemic.”
“Sweating plays an important role in helping
your body to regulate its temperature,
eliminate toxins and maintain the balance of
salt levels. As a general rule, antiperspirant
uses aluminum salts to stop sweat from
leaving your pores and deodorant acts as an
antibacterial on your skin’s outer layers.
It stops the bacteria in your perspiration from
smelling, often by killing the bacteria
or neutralising the odour.”
“Natural deodorants have become a popular
choice. They are effective immediately after
application, whereas antiperspirant doesn’t
start working until a few hours later, which is
why you’re told to apply antiperspirant right
before going to bed, so you’re protected in
the morning. They also don’t tend to leave
any powdery marks on clothes.” You can find
out more about The Natural Deodorant
Co.’s products at naturaldeoco.com
Westlab Soothing
Dead Sea Salt,
£4.99, boots.com
Helping to soften and soothe, these salts are
the perfect companion to your shampoo to ensure a healthy and flake-free
scalp. Specifically designed to alleviate pesky itches, the salts create a gentle
abrasive, which buffs away dead layers of skin and rebalances your scalp.
Scalp Coconut and
Guava Hair Scrub,
£12.99, vitacoco.co.uk
This anti-dandruff scalp scrub features natural
particles of walnut, coconut shell powder and pineapple
extract to help gently exfoliate a flaky scalp.
The coconut water and guava make a dream
team, leaving your hair and scalp feeling
instantly refreshed.
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STA R T W E L L
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Health & Wellbeing
S U P P LY A N D CO M M A N D
You’ve got to hand it to the beauty industry.
It’s certainly capable of listening to what the
people want when it comes to the products we
use on a daily basis, whether it’s a cruelty-free SPF
or multipurpose treatments that mean more bang
for your buck. This time, it’s all about having your
products work in harmony with your skin, leading
to a less-is-more approach, but why are more
brands heading this way? “They’re becoming
more aware of toxins and how harmful they are
to your skin, as they’ve been linked to many side
effects, such as rosacea, psoriasis, eczema and
pigmentation,” says celebrity facialist and skincare
expert, Lisa Harris (lisaharrisksinscience.co.uk).
Although not a new beauty breakthrough, it’s
become more popular in the last 12 months
and could be down to consumers demanding
more insights into what their products contain.
“Aside from COVID-19 and a big focus towards
the impact of viruses, there are other factors
that we’re more aware of that hinder your skin’s
performance and health,” says Sarah Jayne-
Tipper, skincare specialist and training director
for Pure Swiss Aesthetics (pureswissaesthetics.
com). “These are stress, poor diet and gut health,
Responding to a world where bacteria and germs are strictly not welcome, the
antibacterial beauty boom means big things for optimising skin health. With more emphasis on having a solid skincare regime than ever (thanks a lot, ‘maskne’), there is cause for concern for those who suffer with skin problems when you over-do it on the product front. Here, we break down a clean beauty regime and key ingredients that should be on your radar.
Beauty hygiene has been taken to a whole new level. H&W reports the reasons behind the trend
Clean up YOUR ACT
says to avoid skin irritants, such as parabens, phthalates, formaldehydes, fragrance and dyes. “Overcleaning your skin can create skin redness and a weakened skin barrier, as well as breakouts from stripping your skin’s natural oils.”
GLOW I N G U P
While a clean beauty regime may look different for everyone, the good news is there are some essential ingredients to keep an eye open for, most of them deriving from oils and acids. “More commonly, antimicrobial products are used in the cleansing or toning stage [of a skincare routine],” states medical and cosmetic doctor Dr Yalda Jamali (she’s @dr.yalda on Instagram). “Common skincare ingredients that are found with antimicrobial properties are tea tree oil, benzoyl peroxide, rosehip oil, witch hazel, sodium hypochlorite and phosphorus acid. They all work similarly to protect your skin from daily external pollutants and impurities, which helps to prevent and reduce breakouts.” Again though, some oils should be approached with caution, as some can inflame the skin. “Lavender and tea tree both work topically and are the most sought for ingredients in skincare properties. They’re antibacterial, antiviral and help with fungi and inflammation in your skin. Tea tree has great antibacterial properties that help to clean the skin too,” Lisa adds. So, what’s the pinnacle of clean beauty? For Sarah-Jayne, it’s using results-driven products that will treat your skin without stripping it. Your cleanser, for example, should be calming and soothing, while your night cream should contain powerful antioxidants to neutralise toxins and oxygen radicals. “This regimen focuses on the overall structure of your skin, without using too many products or risking upsetting the skin. The products are gentle yet effective and help recharge the healthy cells and eliminate toxins, supporting immunity and health.” The key to glowing, healthy skin really is in your hands. H W
sun exposure, harsh weather conditions, irritating household or personal care products, lack of sleep and air pollution.”
C L E A N C U T
Ever tried doing skincare and your skin simply doesn’t care? This could be due to overbearing your skin with a multitude of products and as a result, leaving it stripped and irritated. Antibacterial and antimicrobial beauty (yes, there’s a difference) aims to fight infections and balance your skin’s microbiome. “We use antibacterial ingredients to create a hostile environment as a way of destroying or inhibiting the growth of bacteria,” says Sarah-Jayne. “Antimicrobials, on the other hand, destroy or inhibit the growth of all microorganisms, including bacteria, fungi and viruses, which can eradicate a number of skin issues and acne symptoms.” She says that by keeping your skin’s natural balance in check, the results can be seen pretty sharpish. “By yielding off infection from germs, you strengthen your skin’s most important protective mechanisms and the outermost layer, known as the acid mantel. This layer is one of your skin’s most important protective and defensive layers, and when it’s happy the benefits can be felt immediately. The effect calms and restores comfort and balance to your skin, while reducing redness in the long term.”
BA L A N C I N G AC T
OK, so a balanced skin microbiome can lead to a healthy, glowing complexion – so far, so straightforward. But, this doesn’t mean racing to the bathroom and scrubbing your face like it’s going out of fashion. Professional make-up artist Joy Adenuga (joyadenuga.com) says it’s possible for your skin to be too clean and overuse of certain ingredients can be counterproductive. “Using antibacterial beauty products alone won’t keep your skin clean or germ-free, and you should still be adding hydration and protection to your skin’s barrier,” she explains. In terms of knowing what to swerve on the shelves, Joy
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Health & Wellbeing
IS IT TIME TO REVAMP YOUR
ROUTINE?Deviating from your daily schedule
might seem counterintuitive, but
there are big benefits to be gained
from changing up your day
LIVE WELLWhether you’re after a healthy mind, bank balance or relationships,
we’ve got all your wellbeing needs covered this month
My way or the highwayMany of us were told that organisation
was key at school (it’s probably where
a lot of us had our first foray with a
highlighter) but are there pitfalls to planning
your day out to the last millisecond?
“Organisation leads to increased
productivity, but being overly orderly and
too rigid could limit you,” says business
consultant and life coach, Angie Wisdom
(angiewisdom.com). “If you’ve created this
mental space where there is no other option,
and it must be a certain way at a specific
time, your mind will have difficulty seeing
other possibilities. It’s almost as if you start
to believe it has to be this way to be right.”
While having an organised life can make
everything seem and feel more streamlined,
when the unexpected pops up, it can throw
us into chaos. This is what causes us to turn
down last-minute plans or resent abrupt
changes. “The challenge occurs when
something unexpected does arise, where
you need to adapt and you can’t process
that,” warns Angie. “It then becomes a
bigger obstacle than it actually is, and you
might miss out on opportunities or waste
time fretting over what isn’t.”
Take a gambleHow then, can we make our routines more
resilient to change? Enter spontaneity.
“Spontaneity helps to create a problem-
solving mindset and can often lead to
Wake up at 4am; start the day with a green smoothie at 6am; meditate before your coffee at 8am and don’t forget to catch
up on world events at 9am. While CEOs often credit their routine for being the secret behind their success, rigid regimes aren’t always the colour-coded super-skill they’re made out to be. In fact, psychology experts and life coaches argue that being less fixated about your daily comings and goings, and allowing more room for spontaneity, can not only make you productive, but happier, too. As we approach a busier schedule post-pandemic, learning to be more flexible with our plans can only be beneficial, so we asked the experts in routine-making, how we can start breaking our own rules.
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Health & Wellbeing
unexpected opportunities,” says Angie. “When your mind has the ability to be spontaneous, you’re more likely to see multiple outcomes and navigate yourself out of difficult situations, instead of being stuck on a preconceived idea of how things should be. Having this ability can open other doors and options you didn’t see before.” Studies show that people who factor in spontaneity to their life are 38 percent more likely to be content and happier (OnePoll); so, while you can’t plan in an out-of-the-blue phone call from a friend or a new agenda to your workday (that would defeat the purpose), you can leave room for flexibility in your daily routine, as career coach Caroline Wellingham (raisethebarlifecoaching.com) explains; “try the ‘Five Second Rule’. If you
think of something that you want to do and you know it will help you in achieving your goal, just count down from five and then just do it. Also think about how you can push yourself outside your comfort zone – maybe set a challenge of doing one thing every day or week that is spontaneous. If you’re stuck, Google ‘fun things to do today’ and just pick one thing that excites and scares you a little.”
At face valueAnother way to become more flexible is to ask what your values mean to you. “The key to becoming more organised where it matters is to look at your priorities and non-negotiables,” says Angie. “Make a list of the things you need to do for your wellbeing
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Health & Wellbeing
L I V E W E L L
and productivity, such as a meditation or
exercise.” Doing this will help you to work
out what‘s worth spending your energy
on and where you might better use those
pockets of time. Do you always hold back
from making plans on a Sunday because
you think it might make you tired come
Monday? Sometimes the things we fret over
can actually help energise us, by pushing us
out of our comfort zones. “Be aware of your
values,” advises Angie. “That way, when you
face changing circumstances, you have a
compass for navigating the environment.”
If it doesn’t affect your core values, it’s
probably a good idea. No excuses then; the
next time someone offers you an opportunity
that means stepping out of your routine,
don’t be so quick to turn them down. H W
64%of people who describe
themselves as impulsive say that
they are ‘happy’ or ‘very happy’
with their current lives.
snaptrip.com
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Health & Wellbeing
3
ASK ABOUT
YOUR INTENTION
“Sometimes, a friend or a
partner will rant over their woes
and challenges to us,” says
Chris. “At these times, it’s best
to ask them this question; ‘Am
I listening or are we problem-
solving?’ If they tell you that
they only want you to listen,
then just listen. Most of the
time, people just need to get
it out of their system and they
already know how to address
it. If they answer otherwise,
then you know that they will
consider your opinion. Let them
know about what you think and
your advice after you’ve heard
the whole story. Don’t cut them
off halfway as they may tailor
their story to what you want
to hear. Collaborate on your
solution plan after you’ve heard
everything there is to hear.”
1
LISTEN BECAUSE YOU WANT TO UNDERSTAND
“Instead of doing it ‘just to be polite’, you should listen because you are genuinely interested in what the other
person has to say,” says Chris Pleines, a dating expert from datingscout.co.uk. “Arguments are not all bad, in fact these heavier conversations are needed to improve relationships.
The goal when communicating is to understand and express. If you lack understanding of your partner, it will also affect how you express which does not solve your problems.”
2
USE NON-VERBAL CUES
“Be present and actually hear what the person is saying to you,” says Danny Clarke, founder of Simply-People (simply-
people.co.uk). “Consider both the words that are being said and non-verbal cues, such as body language. Let the person
know they have your attention and listen to the words and the way they are saying them. The worst thing you can do is become distracted or multitask, as not only will you miss key
cues, it’s also a surefire way to become a bad listener.”
TO BECOME A BETTER LISTENERIf you find yourself frequently zoning out when
someone’s talking, you could be seriously harming your relationships. Here’s how to improve your
listening skills for good
Are we losing the art of listening? Research by high street hearing specialist Hidden Hearing has revealed that the majority of Brits think themselves to be ‘active’ listeners rather than ‘passive’ listeners who pay full attention to the conversation by listening and responding, despite more than half of those surveyed admitting they often interrupt or fill in sentences when someone else is speaking. The survey also found that a third of women wish their
partner would listen to them more during a conversation, compared to one fifth of men. So how can we become better conversational partners? We turned to the experts for their help to improve our relationships...
7 ways
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Health & Wellbeing
L I V E WELL
5
DON’T BE A DEBATER
“You are in a relationship, and not a debate,” says Chris. “We tend to listen for things that we often disagree with
instead of also actively listening for things we agree with. This
leads us to always respond with, ‘Yes, but,’ or ‘I know,
but’. That makes listening one-sided since you are too busy
building your case and being the debater. Instead of seeing your
conversation partner’s point and acknowledging them, you are
too preoccupied with rebutting. To be a better listener, you
must know how to listen to the entire conversation – the good,
the bad, and everything else in between. Listen to hear, and not to reply. The ‘win’ isn’t to
break down the other person’s argument, it is about meeting
halfway and understanding each other so you can reach
a satisfying compromise.”
4
FIND THE NEED BEHIND THE WORDS
“Your goal in clearly listening should be to allow yourself to enrich the other party’s life,” says business coach Phil Drinkwater
(phildrinkwater.coach). “It’s key not to interrupt, since this will be received as a sign that you aren’t truly interested in what the other person has to say. Crucially, aim to find the need behind
the words they are saying. For example, if they say ‘you’re always out’, you might realise that they’re afraid of losing you, or they
need more quality time with you. Once they understand you’re compassionately interested in their needs, and hearing their truth, you could ask further questions, such as how they would know if their need was now being met. Resist the temptation to become defensive by seeing this as an opportunity for personal growth,
and verbally thanking them for the feedback.”
6
KNOW WHEN TO TALK
“Look for cues to know when the other person has finished,” says The Relationship Guy, John
Kenny (johnkennycoaching.com). “They‘ll look at you, or
may break eye contact and look away. Ask them, politely, if they have finished, and if they want you to give advice. This is your time to respond, if you don’t
agree or have an opinion they want to hear. Start your reply with something like, ‘I hear
what you are saying’, repeat back to clarify understanding – ‘my thoughts’, ‘what I feel’,
and then say what it is you need to. If you disagree, try and find something you do agree with first: ‘I hear what you‘re saying and I agree that...’ The more that you engage with what
they say, the more effective the communication and the more likely it is they will reciprocate
when you‘re speaking.”
7
REPEAT KEY PHRASES
“Repeating back phrases not only helps the other person know that you are listening, but it also helps you to comprehend the message
and digest the conversation,” says Danny. “If you’re unsure as to the meaning of something the other person has said, don’t be
afraid to ask questions. Again, it shows that you are listening and wanting to ensure that you understand what’s being said and
the entire conversation.”
N E WS
17
Health & Wellbeing
P R O T E C T Y O U R E N E R G Y
The pandemic has created
two scenarios: those living
alone may have been
unwillingly roped into
weekly Zooms, whereas
people with a full house
might have struggled to
find a few minutes for
themselves. If either of
those applies to you, or
you’re somewhere in
between, know that your
feelings about the world
unlocking are totally
valid. New research* has
found that more than
half of UK adults said
they felt happier during
lockdown, with having
more time to themselves as
a contributing factor. So,
forget FOMO. The experts
at Cricut want you to have
more TOYO – time on
your own, even if it’s just
30 minutes and they say
it’s important to earmark
this time by scheduling it
in your diary. Wondering
what to do with your time?
Hobbies such as learning
how to make your own
gratitude journal are great
for boosting your mental
health. Head to page 38 to
learn how to do just that.
B O O K E D I NIt’s sometimes hard to put
into words what it feels like
to turn the final page of the
latest novel you’re reading
and, if it’s made a real mark,
you want to tell someone
about it, right? Being part
of a book club means you
can do just that. We have
our own here at H&W that’s
free to join, but if you fancy
something that’s more
committal and subscription-
based, Poppy Loves London
is an online community of
women who come together
each month to discuss books,
as well as take part in lifestyle
events, such as cook-a-longs
and craft workshops. Yoga
sessions and movie nights are
also on the agenda! Just head
to poppylovesbookclub.
com to find out more
information. Want to try
your luck at updating your
bookshelf? Turn to page 21
to find out how you could
win a bundle of books from
Hay House.
being well
H E L P I N G Y O U A C H I E V E A H E A L T H Y , H A P P Y M I N D
W E L L B E I N G T I P O F T H E M O N T H
Drink tea to boost your brain health
Need more reasons to enjoy a cuppa? We’ve got you
covered. Putting your feet up with a hot cup of tea is like
therapy in a mug, which is good, because new evidence is
on par. It’s down to the bioactive compounds, the experts
say, helping to alleviate stress and anxiety, while keeping
you calm and focused. How many cups do you need?
Two to three should do it.
*cr
icu
t.co
m
SeeWith lockdown restrictions easing
across the UK, it’s never been easier
(and more fun!) to support small
businesses. And, with that, why not
head to your local cinema? All you
need to do is grab your popcorn
and get comfy!
Do You’ve heard of the benefits random
acts of kindness can have to your own
wellbeing, so with 78 percent* of
people worried about the threat of
litter on nature, cleaning up rubbish
could be a great way to give back.
It’s time to get those hands dirty.
ReadWhether you consider yourself a
gardening novice or a green-fingered
guru, this new book focuses on how
the activity can positively impact
wellbeing. The Joy of Gardening: The
Everyday Zen of Mowing the Lawn,
£11.99, amazon.co.uk
*e
sear
ch b
y w
ilde
arth
-nu
triti
on
.co
m
The first thing to remember when you are trying to get any kind of balance in your life is that there will always be a bit of wobbling.
I know that when I first started working full-time for myself on
my own business, getting the work/life/home/family/relationship/me balance was as out of balance as it could possibly be. I was way off kilter! If my life had been a cartoon picture of me on a sailing boat in a storm, it would have shown me leaning so far back over the edge my head would have been touching the water, my life jacket weighed down by work and stress, with every other aspect of my life clinging on to the mast, waiting for me to notice it.
Having my whole life so out of balance felt impossible to fix because there was so much that needed to be done, and I couldn’t see a way around it. I literally didn’t have a spare second in the day to fit in anything other than slaving over my hot laptop, working on our business, fixing problems as they came in and spending every night wondering if we’d even made a dent in it. My daily planner was jammed with notes, side notes and to-do lists that never got completed – in fact, they just seemed to grow.
WHAT CHANGED? I DID.
The workload stayed intense, but I changed the way I was looking at it. Rather than feeling like I wasn’t getting any part of my life right, I recognised that this was simply an insanely busy moment in my life – I was starting a brand-new venture, so of course it was going to take up every waking moment. It needed to, because I had quit my job to do this, and I had a family to support! Recognising that this was a moment in my life where my work needed 100 percent of my energy took the pressure off.
I sat down with my 14-year-old daughter, my youngest and the only one still at home, and had a very honest conversation with her. I explained to her exactly what was going on. I told her that for this short space of time, I was
Our columnist and founder of This Girl is on Fire, Andrea McLean, reveals how she tries to find balance in her life
“Expecting our lives to be in perfect unison
at all times is unrealistic”
Andrea McLean
I will never be able to have every single part of my life functioning
at 100 percent
giving a lot of myself to this new work venture because I really believed in it, that it was going to one day help change the lives of millions of women around the world, but it needed a lot of my energy right now to get it off the ground. It wouldn’t be like this forever, and I was so grateful to her for her understanding. She would have mum back very soon, but for
Once I had kissed her good night and she headed happily off to bed, I’d work for a few more hours, because that’s what needed to be done so that I wouldn’t be behind the next day. I was tired; I didn’t get enough sleep, but it was so worth it.
Now that things have calmed down a little and we are working 10 hours a day, six days a week instead of 15/7, I have been able to address my work/life/home/family/relationship balance by working on the wobbles.
WHAT DO I MEAN BY THIS? Well, it means accepting that I will never be able to have every single part of my life functioning at a 100 percent, with every box ticked, all at the same time. It’s impossible. At certain moments, one part of our life will need more time and attention than the others. It’s like the sailing boat analogy again – even though you have chartered a course, in order to catch the wind, you need to adjust the sails and then lean into the pull. If the waves are choppy there will be some zig-zagging to allow for the swell. And yes, eventually, you will get to your destination, there will just have been some fine-tuning, some give and take along the way. And for much of it you’ll actually have been off course, constantly tweaking and adjusting to get yourself back on track. There will be very few times when you are travelling smoothly in a straight line. That’s how life is. And the better you get at adjusting to each swell, each change in the wind, the less of a drama it is. It’s just what you do to get to where you’re going. It’s not a straight line; it’s wobbly.
HOW DID I GET MY HEAD
AROUND THIS? I stopped aiming for 100 percent. That was quite a tough thing to do, and interestingly it made me realise a few home truths about myself. I discovered that, rather than being lazy (which is what I thought I must be because I never hit my target), I am in fact hugely
the next little while, I was going to be neck-deep in this. I tried to at least have dinner with her every night, even if was a quick bite at the kitchen counter, talking about school and friends for half an hour before I went back into our home office again.
But the trade-off was keeping Wednesday nights sacred to us. Every Wednesday, even though my brain was screaming that I had a thousand things that needed to be done for the next day, I downed tools at 8pm and sat with her to watch a movie of her choosing. Wednesday night became ‘Mum and Amy Movie Night’, where for a few hours we laughed at silly romantic comedies, cried at sad romantic weepies, giggled at daft Pixar animations and revisited some old Disney classics that we hadn’t seen for a while. Films that I would never have stopped my work schedule for, but that I’m so glad I did.
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Health & Wellbeing
THIS GIRL IS ON FIREIt’s my life’s mission to help women feel better about themselves
and that’s why I started thisgirlisonfire.com. I like to call it ‘a
gym for the mind’. Since launching as a simple online blog in
2018, This Girl is on Fire has grown into an internationally loved
personal growth brand with a simple but powerful premise:
to help women think differently about themselves, their
circumstances and their lives, giving them the mindset and tools
to re-imagine their future. I know how it feels to be stuck, lost,
afraid and broke. I know that making any kind of positive change
to your life starts with the change you make to your mindset,
and I want every woman to experience for themselves the
emotional and financial freedom that I have found. That’s why I
bring together the best mentors, life coaches and motivational
speakers in the world to encourage my community to think
differently. It’s why I promote the work of female entrepreneurs
on my marketplace; to help them successfully build their brand
and its awareness. It is my mission through the work we do at
This Girl is on Fire and the ripple effect it has on our community,
their families, friends and loved ones, to empower 100 million
women and girls around the world… one girl on fire at a time.
@andrea_mclean
@andreamclean1
officialandreamclean.com
competitive with myself and I like to give my
absolute best to everything I attempt to do.
By trying to hit 100 percent every time, in
every part, I was setting myself up for failure
– because it’s impossible.
I started aiming for 80 percent. If I hit 80
percent success, in 80 percent of what I did,
that meant that I was doing incredibly well. If
I got 60 percent in one part, I was happy with
that too, because it still showed progress and
at the very least, forward momentum.
SO HOW DID I MEASURE ALL THESE THINGS?
In my daily planner. I am a relative newcomer
to the world of planners. I have always had a
diary where I put down all my commitments
– where I had to be at what time, etc. I have
a journal; a notebook where I jot down my
thoughts about things – you know, life, the
universe and everything. But a planner? No
– what would I put in it? Well as it turns out,
I put my whole life in it…
Every Sunday, I write down my goals for
the week, both personally and professionally.
I then write down three things that I am
excited about that are coming up that week.
I jot down what my daily goals are in different
ways. For example, my to-do list of things that
have be done, the meetings I have lined up,
my deadlines etc. In another section,
I write down the habits that I want to keep
Nic
ky J
oh
nsto
n
up; for me they come under these sections:
Exercise, Meditation, Eating Well, Finish Work
in Good Time, Get Seven Hours’ Sleep. And
I put a tick or a cross next to these. I used to
aim for 100 percent every time with these
and mentally beat myself up if I didn’t achieve
them, not taking into account the last-minute
changes that happen in day-to-day life, or
the fact that some things take longer to do
than expected. Now that I’m aiming for
80 percent, I feel a much bigger sense
of accomplishment.
And finally, my Life-Balance To-Do List,
which is split into these sections: Health
and Fitness, Family and Friends, Romance
and Relationships, Fun and Recreation,
Personal Development, and Spiritual. Under
these headings I put the things that work
personally for me – whatever my fitness goal
is right now; a Saturday date coffee with
my husband; my movie night with Amy; my
weekly coaching session which keeps me
on track; my meditation.
All these things are personal to me,
but they are great starting points for anyone
who wants to try to get some kind of flow
with their life balance. Because that’s the
thing about flow. It moves with whatever
is put in its path. It finds a way around; it
slows down, it speeds up – it doesn’t stay
rigidly the same.
Expecting our lives to stay the same, to be
in perfect unison at all times is unrealistic and
sets you up for disappointment. So set your
destination, hoist your sails, but remember
that to stay afloat you need to be flexible,
adjust your course and know that those with
the best balance are the ones who can shift
their weight and move with the wind, not
the ones who fight to stay in a straight line.
Allow for the wobble – that’s the secret to
perfect balance. H W
L I V E W E L L
19
Health & Wellbeing
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21
Health & Wellbeing
It’s official: nearly all over 60s* love curling up with a good book,
which is why we’re giving you the chance
to win every title on this page, so everyone can
experience the joys
that reading brings us
N E X T MO N T H
W E ’ R E R E A D I N G . . .H E R E ’ S W H AT T H E R E ST O F T H E T E A M T H O U GH T. . .
Why not join in with our book club
and let us know what you think?
@healthwellbeinguk healthwellbeinguk
THIS MONTH, SENIOR CONTENT CREATOR
RACHAEL PERRETT REVIEWS THE VANISHING HALF
by Brit Bennett
“You can escape a town, but you cannot
escape blood...Brit Bennett‘s most
recent novel conjures up questions
of family bonds as well as the impact
racism can have on our identity and
relationships. With a skillful narrative,
Brit weaves a tale of three generations
of women living starkly different lives –
and it all began with the disappearance
of identical twins. An easy read that
made me pause for thought; it‘s
emotional exploration of the people
we choose to be compared to the
identities that are chosen for us.“
SURRENDER
by Nicky Clinch
What if everything you‘ve been
searching for all this time is
already within you?
Your freedom, your wholeness,
your complete fulfilment and
alignment? And the pathway
home is not about gaining more
or becoming a better version
of yourself, but releasing,
dissolving, surrendering all
that you’re not. Dive deeper
into the roots of what’s causing
the repeated patterns and
disempowering cycles in your
life so you can finally shift who
you are and look forward to
how your life will unfold.
THE HORMONE
BALANCE BIBLE
by Dr Shawn Tassone
At some point in their lifetimes,
80 percent of women will face a
life-altering hormonal imbalance.
Without a proper diagnosis
or roadmap to navigate their
symptoms, millions of women
are left to suffer on their own.
Dr Tassone guides you through
his integrative hormone
mapping system and step
by step, you’ll regain your
hormonal balance, feel younger,
find relief from symptoms that
have plagued you for years and
begin to reclaim your sense of
self in as little as one week.
THE LAW OF
POSITIVISM
by Shereen Öberg
You’ve probably heard of the
law of attraction, but what
about the law of positivism?
Through Shereen‘s well-
established law of positivism
philosophy, rooted in her
yogic, meditative and Eastern
philosophical background,
she’ll demonstrate that deep
healing and transformation
come from giving attention
to past wounds and traumas
to truly come to terms with
who we are and find the
key to ultimate self-love
and acceptance.
Editorial assistant Daniella“Lately, I‘ve struggled to really
get lost in a book. This one,
however, is timely, dynamic and
a real thought-provoking read.
I‘ll definitely have to go back and
read Bennett‘s first novel now!“
Deputy editor Vicky“As a Goodreads Choice Awards
2020 winner, I knew this book
would be a page-turner before
I even picked it up. With its
engrossing plot and rich details,
this book will be hard to forget.“
Senior content writer Stacey“This has been on my list for ages,
so I was delighted when I found out
it was our August book. It‘s a must-
read that doesn't leave any stone
unturned, covering everything from
family dynamics to racial identity.“
GROWN
UPS
by Marian Keyes
This selection of books from HAY HOUSE!
*S
urv
ey
co
nd
uc
ted
by
Sta
nn
ah
WIN!
There’s no such thing as can’t”, was the message my
parents recited to me as a child whenever I dared
suggest that a piece of homework was too hard or a
climbing frame too high. And although as a youngster
I believed them, as the years have gone by my sense of fear has
developed. Now, when faced with a new dream or ambition, I
can’t help but first think about all the reasons why it may fail,
rather than focus on the steps I can take to make it a reality.
I know I’m not alone in thinking like this. I hear friends talk
about how they couldn’t possibly go for a promotion because
they’re sure someone better would apply, and others discuss
all the reasons why they could never run further than 5K,
despite having the capability to do so. It seems that, for many
of us, the possibility of failure is simply too hard to bear.
BIASED BRAINS
According to clinical psychologist Dr Clair Burley (drclair.com), this is an evolutionary problem. “Our brains are hard wired to be threat-focused,” she explains. “When faced with something new, we automatically scan for threats to our physical, psychological, emotional and social wellbeing. This means that we are more likely to see the risks involved in a challenge rather than the benefits – at least to start with – and that focus can lead us to over-exaggerate the things that could go wrong, or the ways in which we might fail.” But we shouldn’t be held back by our fears. “Being threat averse, and staying in our comfort zone, can keep us safe but also stuck,” she adds. “Stepping outside our comfort zone, by going for that job interview, for example, or trying a new hobby, can help us grow and have a positive impact on our lives and wellbeing.”
SMALL STEPS
So, what’s the answer? For Pascale Lane, a life coach and the author of How
to be Happy in Life and Love: A guide to
living the life you deserve (youfulfilled.co.uk), gaining self-confidence and reminding yourself of your own inner strength is a good place to start. She suggests trying the below steps in order to refocus your mind on what you can achieve...
Step 1
Understand all the things that you are really good at. It sounds simple, but it’s so important as a starting block. Think about everything that you have achieved in your life so far. List them all on a piece of paper and take pride in the words staring back at you.
Step 2
Ask yourself what you would like to achieve. How many of those things are within your
grasp? Consider what it is you need to do to take one small step towards one of the things on that list. It only needs to be one thing at a time, but pick one and do something about it. Remember one tiny step each day will take you very far over the course of a year.
Step 3
Surround yourself with the right kind of people. There are two kinds of people in this world – the ones that will support you in everything you do and the ones that like to keep you firmly on the spot. Surround yourself by go-getters who encourage you to be the very best version of yourself.
Step 4
Realise that knowledge is everything. What do you need to know that will help you tomorrow? Educate yourself and take time to explore, investigate and learn. The more you learn, the more you will be open to new ideas and new opportunities.
Step 5
Start using affirmations and mantras. Ask yourself, who do you want to be? Write a sentence or two that encompasses everything that you want for yourself in the future. Write it out five times every day and repeat whenever you have a wobble. For example: I am a strong and confident woman, able to achieve whatever I want, because I work hard and deserve it.
Small steps like this can make a huge difference to our outlook in life, and it’s important to remember how open and adaptable our minds are to change. It may sound unbelievable, but we have the ability to re-wire our brains and change the way we view things simply by creating new habits and routines in our day. In fact, science has shown that the more we think
24
Health & Wellbeing
positively and show a can-do attitude, the more likely we will respond in this manner when faced with new opportunities in the future. “Neuroplasticity, which relates to the ability of the neural networks in our brain to change as a result of our experiences, means that we can make real changes, grow and evolve over time,” says Dr Clair. “If we focus on managing our feelings and our thoughts in such a way that we can take committed action towards our values-based goals, then we can accomplish our dreams.”
So, maybe it’s time to remind ourselves of that phrase loved by parents, because sometimes there really is no such thing as can’t. H W
“
L I V E W E L L
REFRAME YOUR MINDSET
25
Health & Wellbeing
Are you being ruled by the idea of what you can’t do in life? Pascale looks at some common worries and suggests ways to change your outlook…
Worry #1
“I can’t move house
because I can’t afford it”
How to change your viewpoint:
Investigate the kind of house you want and the areas that you would be willing to live in. Speak to a mortgage adviser and find out the facts about what you need to earn and how strong your position is. Be proactive. Nothing is impossible, but knowledge is power.
Worry #2
“I can’t leave my job because
I haven’t got a new one”
How to change your viewpoint: Start looking around at other jobs. Be proactive. Are you in the right job
field/sector? Does it make your heart sing? What do you really want to be doing? Decide what you want to do and make it happen. Nothing is going to happen if you just sit there and wait for it to fall on your lap.
Worry #3
“I can’t run a marathon
because I’m not fit enough”
How to change your viewpoint:
Understand that this is simply untrue. If you really want to do a marathon, start today. Walk or run 1K this evening. Gradually up it once or twice each week. Download an app like Couch to 5K. Speak to other runners and join a running group. Set the intention and then do it. You’re not going to
run a marathon by sitting on your sofa moaning about not being fit enough.
Worry #4
“I can’t make new friends because
I’m not confident enough”
How to change your viewpoint:
Remember that you and many others feel this way. What kind of things do you like to do? What kind of friends do you want to have? You don’t need to be a confident person to be a good friend. Have the intention to make new friends and see how you can go about going to those places and meeting them, whether that’s at the gym, a book club, yoga class or anything else. You are worthy and you are lovely. Have faith and believe in yourself.
29
Health & Wellbeing
L I V E WELL
29
Health & Wellbeing
Wellness to me, is thriving in all aspects of life
How has your relationship with
fitness changed over the years?
I’ve become more consistent with my fitness routine and I can now see how it makes me a nicer person and life feels more manageable when I keep it up! At 42, I am stronger and fitter than I was at 22. I’ve always loved one-on-one sessions with my PT, but the difference is I now do more lower impact stuff, such as yoga and Pilates. That’s my time to calm my energy and be stiller and more present. Adding those two elements into my weekly workouts have made a huge difference. I definitely feel the least stressed I’ve ever been in my life right now – of course, I still get tired and overwhelmed, but those feelings are shorted lived and temporary. I can work through things much quicker than I did in the past. And, especially having children, I not only want to have the energy for them, but I want to be a patient parent and kind, too. I find fitness helps with that.
What’s your favourite workout?
I love weights. I’ve started using a bar, which is great and I’ve gotten to a point where I need to be lifting something heavier. I also do body conditioning three times a week with Janet for an hour, and then Pilates or yoga. So, I’m working out five days a week, which is a lot more than I used to, but I have the weekends off. That’s my time to rest and relax. I feel strong when I work on weight training, but then I do a Pilates or yoga session and I’m like, ‘Oh, hang on, I’m not quite as fit as I thought!’. Those workouts challenge my body in a different way. I’ve never been flexible, so it helps to work on that – I like to keep my body guessing if I can!
Let’s talk health advice. What’s
the best advice you’ve been given?
Everyone goes through phases, don’t they? The ‘let’s get fit, it’s January’ one which works for a few weeks and then it’s the ‘let’s get fit for summer’. We have these pockets of motivation, but I’ve realised it’s more about being like that all-year-round! Consistency is the best piece of health advice I’ve been given. If someone has something they want to achieve and they’re not seeing the results, whether that be physically or mentally, you have to have a bit of patience. It’s making peace with that and accepting if you want something you have to work hard for it. Nothing comes overnight.
You’ve got two young girls.
What health habits would
you like to role model to them? I do think kids learn from what they see. We’re very active in our house. When I grew up, my dad was always playing football and squash and my mum was doing aerobics and weight training at the gym. That does rub off on you. My girls see both their mum and dad working out regularly, and we often have conversations around eating well. I hope by seeing those habits at home, they’ll naturally pick up on them. We make lots of food together and we’re lucky they like their fruit and veg, so we don’t have to hide them in things. But I think, most importantly, we keep it very positive in our house.
Would you say you’re a big
believer in positivity then?
When someone has a healthy mind and they’re happy and content, they make good choices. I had to do a lot of work on myself to get to that point. I wasn’t fortunate enough to grow up with the same feeling our children have, which is one of contentment. I’m just really tapped into it and conscious of it. Everything we do in our lives is an uphill battle that starts with our mind. And so far, touch wood, we’re doing a good job as our children are happy and healthy. That’s all you can ask for as a parent.
How did becoming a parent impact you?
Having a daughter reined me in a bit! I became more mindful of the choices I made. I wanted to become a great example to my daughter. She’s helped me become a better person […] in a way. I’m not perfect, and I’m human, so I will make mistakes, but for the most part, I try to be the best example I can be. I’m conscious of how impressionable they are. I want them to look back at this time and think, my parents really rocked it.
What we really want to know is, what do
you love most about being in your 40s?
When I was 39, I felt quite anxious about turning 40, and that was a bit odd, because I’d always thought I’d be cool about it. But
I felt overwhelmed at the time. When I did actually turn 40, it was a bit like ‘Oh, that’s it? It’s not a big deal!’. What was so nice, is I had all these wonderful things happen to me the year I turned 40. I got a job on TV in America, I was blessed with another daughter, all these amazing things were happening and I suddenly thought, well, maybe life starts at 40. It’s that feeling of actually, with every year you get older, you’re lucky to be alive. I’ve got wisdom and experience that I didn’t have 20 years ago. There’s so much to be thankful for, and I want to feel like this when I’m 50 and 60.
Have you learned any lessons along the
way – can you tell us what they are?
Life should be a continuation of you being the best person you can be. I’m still learning to have acceptance of the fact that I’m getting older, but everyone is in the same boat. Sometimes the reality is quite scary and it can be quite overwhelming, so I’m trying to practise being present. If you focus on moment to moment rather than weeks and years, things become easier.
It sounds like you’ve been really busy,
what does the rest of the year look like?
This year I’m continuing collaborating with TRESemmé and I’m launching my wellness brand NobleBlu, and that’s my own company which makes it really special. I’m also launching more music later in the year, as well as another children’s book, and I’m working on my children’s clothing collection with George ASDA. It’s all exciting stuff! And, I have to keep on top of my fitness game, you know? I’ve got a 21-month-year old to keep up with – looking after Anaya is exhausting!
It’s that feeling of actually, with every year you get older, you’re lucky to be alive.
I’ve got wisdom and experience that I didn’t have 20 years ago. There’s so much
to be thankful for, and I want to keep feeling like this when I’m 50 and 60
Alesha Dixon is an ambassador for TRESemmé and is partnering with them on the launch of their new TRESemmé Colour Enhancing Masks.
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This month, the Health & Wellbeing team are sharing our favourite
things that we’re loving
“It’s no secret on the H&W team,
that I’m a bit of a Dr Chatterjee fan!
So when I’ve needed a bit of extra
motivation this month, I turned to
our Dr’s Clinic columnist’s book Feel
Better In 5 and picked three health
“snacks” to weave into my day. They are
so simple and have made a huge difference
to my energy and mood. Who knew having a
cuppa in the sunshine each morning before work could be
a nourishing health tip! Penguin Books, £16.99
“Believe me when I say that trying to find a good pair of non-leather
walking boots is akin to skipping the bread basket – it’s a challenge.
After scouring the internet, I came across the Women’s Moab
Speed Mid GORE-TEX from Merrell, which is a more summery
edition to my brown, tired-looking boots that have carried me
through all of those lockdown walks. Built on the solid
foundational rock plate, the Moab Speed
features recycled laces, lining and footbed,
and is also fitted with FloatPro for added
traction and stability, kicking in when the
terrain suddenly becomes rocky underfoot.
The drop (10mm) is slightly lower than I’m used to,
so I’d keep that in mind when choosing your walking socks.
But they’re lightweight, comfortable and waterproof, so what
more can I ask for?” £135, merrell.com
“If I’m after something a bit more
decadent after dinner, this feels like
a real treat. Imagine a soft-baked
chocolate cookie, filled with gooey
peanut butter and topped with mini
Swiss chocolate chips – it’s the perfect
combination of sweet with a hint of
saltiness.” £1.39, rhythm108.com
“As someone who can burn in January in the
UK (I wish I was joking), staying safe in the sun is
very important to me. Having already faced one
tomato-faced incident this year, I was very happy
when Image Skincare’s Prevention+ Daily Matte
Moisturiser SPF32+ landed on my doorstep.
This oil-free formula is simple to use and leaves
no tell-tale white streaks, either.”
£53, imageskincare.co.uk
“Lots of us have found ourselves struggling to
sleep this year, and I’m no exception.
When I’m having trouble switching off from
the day, I turn to the Get Sleepy podcast to
help me unwind. This twice-weekly
story-telling podcast aims to help you get
a good night’s sleep. Each episode begins
with a short meditation to ease your body
and mind into a state of relaxation, and in the
morning, I often discover I’ve fallen asleep
before the story has even begun!”
Free, getsleepy.com
DEPUTY EDITOR VICKY
CONTENT WRITER STACEY
EDITORIAL ASSISTANT DANIELLA
EDITOR HOLLY
“After upping my workouts, I’ve come to realise that peanut butter
on toast for breakfast doesn’t quite cut it for an adequate amount
of protein to fuel my training (sigh), so I’m turning to other sources
instead. Unlike some vegan protein powders, the Chocolate Crush
flavour from musclemary is flavoured with organic raw cacao, rather
than artificial flavourings, meaning I can put a scoop in my oats or
smoothie without that chalky taste for a balanced morning meal.”
£35, musclemary.co.uk
“The hot weather and the humidity have
had my hair looking a bit flat of late, so to try
and restore some moisture, I’ve been trialling
the SheWolf Pre Shampoo Hair Mask with
Apricot Butter. Apply 30 minutes before
shampooing or use it overnight like I did, and let it
nourish your scalp as you sleep. I’ve experimented
with a few different masks before, and I’ve noticed
that while a few initially transform my hair from brittle
to soft, on day two or three my locks seem drier
than ever. Thankfully, the Apricot Butter Mask from
SheWolf doesn’t seem to have that effect on my hair,
so I’ve been using it as a deep conditioning treat
when I’ve got a few spare minutes.”
£16.50, shewolfhair.com
T E A M R E V I E WS
32
Health & Wellbeing
33
Health & Wellbeing
GARDEN DELIGHTSFeel-good plants to brighten up your outdoor space this summer
When it comes to nurturing our health and wellbeing, gardening is right up there. It gets us outside, connects
us with nature, encourages us to live in the moment, and is wonderfully therapeutic.
But you don’t need a garden to grow! Whether you have a lawn, terrace, balcony or even a window ledge, you can still enjoy the wellness benefits of spending time outside with plants. Health & Wellbeing has teamed up with the plant experts at Always Kalanchoe to reveal why colourful Kalanchoes (aka ‘Flaming Katy’) are great plants to grow outside this summer…
They’re great mood-boosters. Colour is a brilliant mood-booster, and kalanchoes are some of the most colourful plants out there, available in a rainbow of mood-boosting hues from vibrant oranges, yellows and reds, to calming pinks and creams.They’re easy to grow. As a member of the succulent family, kalanchoes need very little attention and will bloom happily for 10 weeks with just weekly watering, making them a great choice for new plant parents.They’re a cut above roses. Kalanchoes come in a number of varieties, and the double flowering ‘Flaming Katy’ with its pretty rosebud effect will please any plant lover, with a lot less attention required than roses!
You don’t need a garden to grow them! These little beauties will grow happily in pots on balconies and terraces, or even in window boxes! They love the sun, so just choose a sunny spot and they will give you more than 10 weeks of colour.You can go on holiday without a worry. Planning to go away this summer? Kalanchoes are the perfect ‘leave them and go’ plant as they will thrive with very little attention – no need to ask the neighbour to water them when you’re away!They’re easy to find. One of the great things about kalanchoes is that they are available to buy all year round, and are easy to find. In fact, you can pick up kalanchoes from most garden centres or supermarkets, and with price tags from just £2, they’re great value too.They will live happily outdoors… or in! Kalanchoes will live happily outside all summer (from mid-May to September) but when the autumn frosts arrive, just bring them back inside!
Kalanchoe (‘Flaming Katy’) plants are widely available from
florists, supermarkets and garden centres nationwide.
For plant advice and inspiration, visit kalanchoe.nl/en or follow
@alwayskalanchoe on Instagram.
A DV E R TO R I A L
KALANCHOE
GARDEN
STYLING TIPS
• Pop some kalanchoes into a
window box or hanging basket
for instant garden glam.
• They also look great grouped
together in large pots or containers
to create depth and abundance.
• Styling them by colour can
help lift your mood – try oranges
and reds for an energy burst or
soft creams and pinks to feel
nurtured and relaxed.
• They also make great
centrepieces for al fresco dining
tables – just in time for BBQ season!
GROWTH
34
Health & Wellbeing
Horticultural hacks for INNER
Getting out in the garden is great for your wellbeing – but you don’t need to toil for hours to reap the rewards
After being cooped up for so long
during the series of national
lockdowns, it’s no surprise that
many of us turned to our gardens
for comfort. One recent study conducted by
sports brand Reebok concluded that gardening
was now the seventh most popular type of
exercise in the UK, well ahead of some hugely
popular sports. Elsewhere, retailers reported
record searches for plants, garden furniture
and equipment – and more of you took to
social media to share your harvests, too.
It’s great that so many Brits have turned to
gardening and it makes perfect sense, because
the pandemic has been challenging for most
of us in one way or another. Whether you lost
a friend, relative or a job, or simply struggled
with the sheer monotony of lockdown life,
there have been plenty of challenges over
the past year.
Growing your own produce offers a
wholesome, creative and productive outlet for
those of us who have needed one. We’ve heard
from so many readers who claim to have been
saved by their gardens over lockdown and it’s
important to recognise the positive impact
that gardening can have on your wellbeing.
We hope these ideas will help you to make
the most of your garden, plot or windowsill,
as a space for nurturing your self-care.
H
35
Health & Wellbeing
C R E AT E J OY
IF YOU’VE GOT... 5 MINUTES
TAKE A CUPPA OUT INTO THE GARDEN
It can be tricky to carve out time just to take a breather and reset yourself during busy days. But next time you flick the kettle on, why not grab your cup and take a five-minute meander around the garden? Switching off from technology and news feeds for a while can be hugely beneficial, as can taking in the fresh air and nature all around you.
IF YOU’VE GOT... 10 MINUTES
HARVEST SOME HERBS
A herb garden has bountiful benefits – from looking beautiful on the plot, to adding delicious flavours to your cooking. But there is more to them than that. Many different kinds of herbs are said to help with various health issues – from stomach aches to easing anxiety. So, if you find yourself with 10 minutes to spare, get out into the garden and spend some time among your herbs. Take in the smells and the textures, and enjoy a quiet moment with nature. Then, why not harvest some leaves too and make yourself some calming herbal teas? If you’ve got... 15 minutes
SOW SOME SEEDS
The simple act of sowing seeds – veg, herbs, fruit or flowers – can have a hugely positive impact on
your wellbeing. It is an act of hope, an act of looking forwards, and the act of creating something to look beautiful in the garden and feed
your family with. It doesn’t take long, and you don’t need lots of fancy
kit to get started – even empty egg shells or an old fruit punnet make
good seed starting containers. Also, sowing seeds can be a great way
of socialising with other people on your plot, or with your neighbours
– swapping excess sowings and sharing seeds is a great way to
share your passions with others.
IF YOU’VE GOT... 30 MINUTES
GET YOUR HANDS IN THE SOIL
Sticking your hands in the soil and getting out into nature has been proved to reduce stress, improve mood and even help to reduce symptoms of depression and anxiety. Scientific studies have found that getting your hands dirty really does help – digging in the ground stirs up microbes in the soil, which, when inhaled, can make you feel more relaxed and happier. The reason is, these microbes stimulate serotonin
production – yes really! As well as this, digging up (and indeed serving up) home-grown crops have been shown to give you a big dopamine hit, creating feelings of satisfaction and bliss. What’s not to love?
FIND OUT MORE There are lots of great resources out
there for learning more about gardening for wellbeing – here are some good
places to start!
The RHS: rhs.org.uk/advice/ health-and-wellbeing
Mind: mind.org.uk Thrive: thrive.org.uk
growfruitandveg.co.uk
1COURGETTE
SAUCE
PEEL 5 COURGETTES AND CUT
INTO SLICES. HEAT 120G BUTTER
AND A SPLASH OF RAPESEED
OIL IN A LARGE FRYING PAN
AND ADD THE COURGETTES,
COOKING GENTLY UNTIL
THEY’RE TENDER. TRANSFER TO
A FOOD PROCESSOR AND BLITZ
FOR 10 MINUTES, UNTIL VERY
SMOOTH. USE TO DRESS PASTA,
SALADS AND RISOTTO.
W A Y S W I T H
COURGETTES
9Whether you’ve
got a glut from the garden or picked some up from the shops, courgettes
are in their prime right now and
suitable for all sorts of dishes
36
Health & Wellbeing
2
COURGETTE FRITTATA
Fry onion and garlic in oil until
soft. Add 2 grated courgettes
and cook for 5 minutes. Add fresh
herbs and season, then cool. Beat
5 eggs into the courgettes. Return
to the pan and stir until the eggs
set. Cook until firm.
Courgettes are at their best at
this time of year and so versatile
4
COURGETTE FRITTERS
Grate 750g courgettes and place in a sieve for 30 minutes to drain. Combine with finely
chopped spring onions, parsley and mint. Add 150g flour,
season, then add 3 beaten eggs. Fry tablespoons of the
mixture in oil until golden brown.
3
CARROT & COURGETTE SOUP
Fry carrots and courgettes in butter until nicely coloured. Add vegetable stock, a few bay leaves, 2 tablespoons of tomato puree and a little sugar. Simmer for 20 minutes, then remove the
bay leaves and blend. Season and serve.
5
COURGETTE SPAGHETTI
If you don’t have a spiraliser, you can still make courgetti.
Use a vegetable peeler to cut thin ribbons of courgette,
then pile them on top and slice into very thin batons. Fry the noodles for a few minutes over a medium heat, then stir
through your pasta sauce.
6CHOCOLATE COURGETTE CAKE
PREHEAT THE OVEN TO 190C/375F/GAS 5. BEAT TOGETHER 120G BUTTER, 120ML RAPESEED OIL AND 300G CASTER
SUGAR UNTIL FLUFFY. GRADUALLY INCORPORATE 3 EGGS, THEN ADD 125ML MILK. SIFT TOGETHER 350G PLAIN FLOUR, 2 TEASPOONS OF BAKING POWDER AND 4 TABLESPOONS
OF COCOA, THEN FOLD THIS INTO THE WET MIXTURE. ADD 450G GRATED COURGETTES, THEN POUR THE MIX INTO A CAKE TIN AND BAKE FOR 35 MINUTES, OR UNTIL AN
INSERTED SKEWER COMES OUT CLEAN. SEASON WITH SALT AND PEPPER TO SERVE.
7PICKLED
COURGETTES
SLICE 500G COURGETTES VERY THINLY USING A MANDOLINE. COVER
WITH WATER AND ADD 2 TABLESPOONS OF SEA SALT,
STIRRING TO DISSOLVE. LEAVE FOR 1 HOUR, THEN DRAIN
AND DRY THOROUGHLY. IN A PAN, COMBINE 500ML
CIDER VINEGAR, 120G SUGAR, 1 TABLESPOON OF MUSTARD POWDER AND A TABLESPOON OF BROWN MUSTARD SEEDS. SIMMER
FOR A FEW MINUTES, THEN SET ASIDE TO COOL. ADD THE COURGETTES TO THE LIQUID, TRANSFER TO STERILISED JARS
AND LEAVE FOR 1 WEEK.
8
COURGETTE SALAD
Use a vegetable peeler to slice courgettes into long thin
ribbons. Toss in the juice of 1 lemon and 4 tablespoons of rapeseed oil. Season and
leave to marinade for 30 minutes, then serve with
crumbled feta.
9
COURGETTE GRATIN
Preheat the oven to 190C/ Gas 5. Slice 4 courgettes
and dry thoroughly. Fry the slices in a little rapeseed oil,
in batches, making sure every slice is nice and golden. Add some chopped garlic and fry until crisp. Transfer the slices and garlic into a gratin dish, along with slices of cheese
and tomatoes. Sprinkle over grated Cheddar, season,
then bake in the oven for 30 minutes.
37
Health & Wellbeing
Courgettes are low in calories and high in water content –
making them the perfect summer ingredient. From salads to soups,
there’s so much you can do!
Maintaining a positive mindset and actively recognising your blessings on a day-to-day basis have been shown to boost happiness, lower stress and improve mental health. But how do you begin your gratitude journey in a fun, mindful way? Get creative! Here, we show you how to handcraft a beautiful gratitude journal to kick-start your self-care.
You will need
• A4 white paper
• Cardstock, various colours
• Patterned papers
• Strong sewing thread
• Embroidery thread
• Needle
DIY Journal
1Make one section of pages by folding six sheets of A4 white
paper in half and inserting them one by one inside the other.
Open it out and mark eight points down the centre fold at 2cm
intervals, leaving 3cm on either side.
H O W T O D O A
R U N N I N G S T I T C H
1 Secure the thread on the wrong
side of the card, then bring the
needle through to the surface to
start the first stitch.
2Moving forward, take the
needle back down through
the card and bring up again.
Keep the distance between
the gaps and the stitches the
same size and continue along
the stitching line.
TOP TIPOversewing means stitching
diagonally from left to right.
The needle goes through one
side and is brought around the
edge of the card to go through
the same side.
2Hold the papers in a ‘v’ shape and pierce the marks with a
needle, passing through all sheets on the fold. Make a slim
book jacket from card covered with patterned paper. Mark and
pierce the jacket on the fold in the same way as before.
3Slip the papers inside the jacket. Take a double thickness
of strong sewing thread, knot the end and, starting from
the inside of the section, sew a running stitch through the
holes before sewing back in the opposite direction. Fasten
the thread into the original knot and trim the ends.
4 Make several sections in this way and stack together. Hold
in place with a large bulldog clip, then bind the sections
together using the stitching on each spine. Begin by weaving
embroidery thread through the centre stitches. Add decoration
and interest by oversewing from stitch to stitch. Knot and
weave the thread back through before trimming.
For m
ore
cre
ativ
e p
roje
cts,
he
ad to
cra
fts-
be
autif
ul.c
om
C R E AT E JOY
39Health & Wellbeing
40Health & Wellbeing
Wellness
Craving new scenery after months stuck at home? From heavenly beach retreats to peaceful alpine hideaways, there are plenty of beautiful settings for a sumptuous post-lockdown spa escape
WORDS | Hannah Wilkinson
MOUNTAIN SANCTUARY
We all know the benefits of being in nature, which is why Northern Italy’s beautiful Trentino region is a great destination for those who are after a health boost. It’s here you’ll find the luxurious Lefay Resort and SPA Dolomiti – a peaceful wellness retreat surrounded by breathtaking mountain scenery. Since opening in 2019, this resort has made a name for itself as an exclusive wellness destination – and you’ll understand why when you see its impressive spa offering. Spread over several floors, the resort’s dedicated health centre delivers all the amenities you’d expect from a first-class spa – with the added bonus of panoramic views of the Dolomites. If you’re serious about finding your Zen, a highlight is Lefay’s innovative sauna area which was built on the principles of classical Chinese medicine. Five energy circuits are available and the idea is that each path has an individualised sequence of treatments to help restore your balance. lefayresorts.com
Wanderlust
TROPICAL ISLAND ESCAPE
If you’re after an exotic setting for your first holiday after lockdown, BodyHoliday in Saint Lucia won’t disappoint. Surrounded by forested mountains and sugar-white sands, this luxury retreat promises a one-of-a-kind getaway where you can focus on your wellbeing in one of the world’s most beautiful destinations. As the name suggests, exercise is a core part of BodyHoliday’s offering, so during a stay here you’ll find a host of activities with options from yoga and dance classes to high-intensity bootcamp sessions on the beach. But if breaking a sweat isn’t your idea of fun, then rest assured, you’re still welcome! As one of the first beach resorts of its kind, you’ll find plenty of opportunities to soak up the rays, take in the scenery and make the most of laid-back Caribbean life – you’ll even have daily spa treatments as part of your standard rate. The award-winning wellness centre offers a full spectrum of therapies, including ayurvedic treatments, holistic therapies, specialised massages and personalised programmes so we can bet you won’t want to leave, visit thebodyholiday.com
41Health & Wellbeing
F E E L W E L L
INDIAN OCEAN PARADISE
With its powder sands, turquoise waters and
year-round sunshine, most don’t need convincing
to visit the Maldives. But it’s not just the dreamy
beachside scenery that should lure you to its
shores. If you’re after a holiday that combines a
tropical adventure with the benefits of a wellness
escape, Emerald Maldives Resort and Spa should
definitely be on your list. Set on a private island
and surrounded by lagoons and coral reefs, this
luxury resort promises a heavenly hideaway miles
from home and the stresses of lockdown. Rooted
in ancient healing practices, the resort’s Emerald
Spa is a one-of-a-kind healing sanctuary where
you can enjoy a full range of holistic rituals in the
privacy of 10 luxury villa-style treatment rooms.
With everything from aromatherapy treatments
and Abhyanga massages to individualised
practices designed to lessen anxiety; you’ll
definitely find plenty to indulge in. Head to
emerald-maldives.com
LAKESIDE RETREAT
For those wanting to experience state-of-the-art spa facilities
after lockdown, Chenot Palace Weggis’s Medi-Spa needs to
be on your radar. Overlooking the gorgeous Lake Lucerne in
Switzerland, this modern property provides in-depth medical
diagnostics, nutritional consultations and sumptuous treatments
as part of its extensive offering. The aim of this resort is to
educate its guests on the science behind wellness through
a holistic and personalised approach. Its three signature
retreat programmes use the latest technologies and targeted
treatments to activate healing, prevent disease and rebalance
the body and mind. If somehow you find the willpower to leave
the wellness centre, you’ll discover plenty of opportunities
for outdoor R&R here, too. An underground tunnel connects
the spa to an idyllic private beach where you can enjoy wild
swimming, taking in the views and savouring your new-found
freedom. Visit chenotpalaceweggis.com
BACK-TO-NATURE HIDEAWAY
Nestled on the shores of Ago Bay in the forests of Japan’s Ise
Shima National Park, Amanemu’s rustic ryokan-inspired retreat is
the place to go for an immersive wellness experience. Built around
natural hot springs, the resort’s award-winning 2,000-square-
metre spa is an ultra-luxe destination, and one that definitely
makes the most of its beautiful surroundings. Water is the healing
force behind the offering here, so of course you’ll find plenty of
bathing options with a large central onsen pool, plus two private
spa pavilions – each with their own thermal pools. When you’re
not soaking in the mineral-rich waters, an extensive choice of spa
treatments and holistic therapies is also available to enjoy – shiatsu
is a prerequisite if you’re heading to Japan! If you want to make the
most of your stay, consider one of the resort’s forest bathing or spa
escape programmes for complete rejuvenation. Visit aman.com
43
Health & Wellbeing
EAT WELLFrom delicious healthy recipes to the best nutritional advice, we guide you
through what should – and shouldn’t – be on your plate this month
POWER UP YOUR PLATE
Has lockdown left you feeling
overwhelmed and exhausted?
Rosie Millen, AKA Miss
Nutritionist, is on hand with
her top tips to giving yourself
a much-needed boost
More than two-thirds of adults in the UK (69 percent) report feeling very worried about the effect COVID-19 is having on their wellbeing, according to research by health.org.uk. The World Health Organisation
have not only officially added burnout to their International Classification of Diseases; they predict that work-related stress, burnout and depression will together top the list of most prevalent diseases in the coming years. Nutritionist Rosie Millen was inspired to help others after she collapsed in a park one day and, with poor information and misdiagnosis, remained in bed for close to three years. Now recovered, she coaches thousands of people to re-energise and regain their lives with her unique, lifestyle plan. Here, she reveals the best foods to add to your plate if you’re feeling fatigued.
THE MAGNIFICENT SEVENIf you are feeling burned out and tired, here are
my magnificent seven foods to focus on.
2 DARK GREEN LEAFY VEGETABLES
I’m talking broccoli, spinach, kale, Swiss chard (yum) and collard greens. These foods are packed with nutrients such as magnesium, vitamin A,
vitamin B9 and vitamin C, all of which are vital to our health.
1 OILY FISH
Salmon, mackerel, sardines and anchovies are excellent sources of omega 3 fatty acids which have anti-inflammatory properties. They are also a good source of protein and vitamin B12, which
is essential for energy production in the body. Bear in mind, however, that oily fish can contain levels of pollutants, so do look up government suggested limits on how much oily fish
you should be eating each week.
3 BEETROOT
Studies have shown that drinking beetroot juice helps to increase energy and enhance endurance. It’s also a good
source of B vitamins, iron, potassium and fibre, and can be eaten raw or cooked. That’s why beetroot is one of my
magnificent seven.
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Health & Wellbeing
4 AVOCADO
Avocados are rich in healthy fats and fibre. And as fats yield more
energy than carbs or proteins, they are great for giving you a boost.
They are also a good source of B vitamins, required for ATP
(adenosine triphosphate) production. ATP plays a key role
in energy transfer within cells.
5 BEANS
Ever heard of the expression to be full of beans? That’s because
beans, such as kidney beans, black beans and pinto beans, are
powerhouses of nutrients. They are packed with protein to help
stabilise blood sugar levels and contain high levels of B vitamins to help your body turn food into
energy. What’s not to like?
6 STRAWBERRIES
A study published in the Nutrition
Journal in 2012 found that vitamin C reduced fatigue in office
workers when administered. Which is why strawberries are on
this list. Packed with vitamin C and fructose (fruit sugar), they
give you a natural boost.
7 QUINOA
In my view, quinoa is a silent superfood. Quinoa is awesome in
the body. For example, 185g (6½oz) of cooked quinoa
provides 39g of carbs, 5g of dietary fibre, 8g of protein and a
significant amount of vitamins and minerals including magnesium,
folate and manganese. Well done, quinoa!
1. YOU HAVE LOW ENERGY
AND SUFFER FROM FATIGUE
You need to be eating protein at every meal and snack to keep your blood sugar levels on a nice even keel to provide you with sustainable energy every day.
2. YOU HAVE
FOOD CRAVINGS
Protein takes four hours to break down in the gut and keeps us feeling full. If you are not eating protein regularly, it can lead to cravings. Most people are eating too many refined carbohydrates which cause blood sugar spikes and dips.
3. YOUR MUSCLES FEEL WEAK
Everyone knows that protein is needed to build new muscle mass. A low-protein diet can result in muscle wasting and poor workout recovery.
4. YOU HAVE THIN
HAIR AND WEAK NAILS
If you want super-strong and healthy nails it’s all about the protein. It’s literally food for nails.
5. YOU FEEL ANXIOUS
AND MOODY
Amino acids are the building blocks of neurotransmitters which control your mood. Proteins help the brain produce hormones like dopamine and serotonin which help bring on positive feelings such as calm, excitement and positivity.
FIVE SIGNS YOU ARE LACKING PROTEIN
E AT W E L L
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Health & Wellbeing
F O O D S T H AT G I V E YO U E N E R G Y
I like to stick to the following rule... If it didn’t come from the ground or didn’t have
a mum – don’t eat it!Over the next six weeks
I want your food to be as fresh and as nutrient-dense as possible. I’m not saying that the foods to avoid are the devil – I
PROTEINS
Proteins found in foods such as
fish, chicken, eggs and protein
smoothies. Proteins provide us
with essential amino acids –
‘essential’ because our bodies
cannot make them.
HEALTHY FATS
Healthy fats found in avocado,
oily fish, nuts and seeds, which
provide us with essential
fatty acids.
SLOW-RELEASE
CARBOHYDRATES
These release their sugars into the
bloodstream much more slowly
than refined carbs because they
contain fibre. I call them smart
carbs. Smart carbs include beans,
quinoa, lentils and chickpeas.
For more, read thisBurnout’s a B*tch! by Rosie Millen is out now (£20, Mitchell Beazley)
just want you to feel more energised as quickly as possible. If you do have that slice of chocolate cake, don’t panic. Just pick up where you left off and carry on with the plan.
Let’s not forget that all foods provide energy, but there are some that give you more of a boost
than others. There are three macronutrients which provide your body with the building blocks to recover. These three macronutrients – protein, fats and carbs – are all vital for energy. They are:
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48
Health & Wellbeing
Great for soaking up flavours, aubergine makes the perfect meaty substitute. Try barbecue sauce instead for even more smokiness!
A U B E R G I N E K E B A B S
S E R V E S 4
Ready in: 40 mins
Ingredients:
For the kebabs:
• 100ml hot sauce
• 3 tbsp olive oil
• 6 tbsp golden syrup
• 2 tbsp lemon juice
• 2 aubergines (2 kebabs per aubergine)
To serve:
• 4 flatbreads
• A handful of Romaine or iceberg lettuce,
roughly chopped
• 2 tomatoes, thinly sliced
• 1 red onion, thinly sliced
1Preheat the oven to 200C/400F/ Gas 6 and line a baking tray with
greaseproof paper.
2Combine the hot sauce, olive oil, golden syrup and lemon juice in
a mixing bowl and set to one side.
3Slice the aubergines into the thinnest rounds you can manage; the thinner
you slice the aubergine, the more marinade
you will get on each piece and the crispier
the edges will be when cooked.
4Coat all the aubergine slices in the marinade and fold each slice in half
before skewering onto a kebab skewer
– you will need about four skewers.
5Place the skewers on the lined baking tray and bake in the
oven for 40 minutes until crispy.
6Serve the kebabs on flatbreads with lettuce, tomato and red onion.
V
MEAT FREE
Make it
By Brett Cobley
£14.99, harpercollins.co.uk
For more, read thisE ASY V E GA N
V GD F
MIND OVER MU
SH
RO
OM
49Health & Wellbeing
E AT W E L L
facebook.com/
healthwellbeinguk
instagram.com/
healthwellbeinguk
Snacks are back in a big way, and
this month, you’ll find BitesWeLove in our cupboards. They’ve got health-conscious consumers
in mind who want wholesome
snacks on-the-go. Peas are the star
ingredient, so they’re high in fibre, a source of plant protein and contain
60 percent less fat than regular crisps.
Available in selected Sainsbury’s stores.
thisdigest
T H E L A T E S T F O O D N E W S F O R Y O U
W H AT ’ S T R E N D I N G
T H I S MO N T H . . .
S a t i s f y i n g s n a c k s
E D I TO R I A L ASS I STA N T
DA N I E L L A GR AY
The demand increases for meat-free dishes at Prezzo.
Its response to the spiked interest? The Italian restaurant
has partnered with plant-based pioneers THIS (this.co)
to recreate some of its most popular dishes, including the
chicken penne arrabbiata and chicken and roasted peppers
pizza. The new recipes will feature on menus across 150
of Prezzo’s restaurants, nationwide.
112%
D I D YO U K N OW ?
F O O D F O R T H O U G H T Ever wondered why the response “I’ll have
what they’re having” comes so naturally? It
turns out that our food choices are shaped by
other people more than we thought – especially in the
workplace. A new study has found that when co-workers
are eating together, individuals are more likely to choose
foods that are as healthy – or unhealthy, for that matter – as
the selections made by their fellow employees. Want to
swerve the dilemma altogether? Thirty minutes is all you
need to prep your meal for the day ahead. Traybakes are an
easy, cost-effective way to load your lunches with colour and
abundance. Try a traybake of fennel, butter beans, leeks
and a dollop of pesto for a speedy but healthy option.
Sure,
puzzles and
sudokus have their
place for keeping your
brain active, but a commonly-available
ingredient has been found to have similar
powers. Researchers at the National
University of Singapore have found that
seniors who consume more than two
standard portions of mushrooms
weekly – that’s around 150g per
portion – may reduce their
odds of having mild
cognitive impairment
by 50 percent.
Take 20 minutes to
whip them up
into a soup.
IF YOU HAVE
20MINUTES
V E G O U T Struggling to get your five-a-day? You’re not
alone. According to research*, one in 10 UK adults
currently eat vegetables just once a week or less. In a
bid to change this, Tesco and Jamie Oliver have clubbed together
to show shoppers just how easy it is to get more of the green stuff
in your diet. Only have 10 minutes? If you like things sweet, grate
an apple or pear into your porridge oats, or upgrade your eggs
with a few slices of mushrooms and half a tomato. Cracking!
IF YOU HAVE
10MINUTES
*fig
ure
s fr
om
Op
iniu
m
IF YOU HAVE
30MINUTES
51
Health & Wellbeing
Round off a day spent in the sun with these lighter-style desserts
Treat yourself to a sweeter summer
I N PA R T N E R S H I P W I T H
Ready in 25 minutes,
plus cooling and setting
S E RV E S : 4
185g blueberries, plus extra to serve
(optional) • 6 sheets of leaf gelatine
• 250ml made-up no-added-sugar
summer fruits cordial • Juice of 2
limes • 2 level tsp sweetener granules
• 125ml diet lemonade • Fresh mint
leaves, to decorate
1Divide the blueberries
between four 150ml moulds
or dessert glasses and chill.
2 Soak the gelatine sheets in
cold water for 4-5 minutes
until softened. Squeeze out
any excess water and put the
sheets into a bowl over a pan
of simmering water along with
the cordial, lime juice and the
sweetener. Heat until both of
the sweetener and gelatine have
dissolved, then set aside to cool.
3 Pour the cordial mixture into
a jug, add the lemonade and
pour over the blueberries. Chill
for at least 4 hours or until set.
4 When you’re ready to
eat, dip the moulds
briefly in hot water. Press a
serving plate against the top
of each mould, shake slightly
and flip over to turn out. If you’re
using dessert glasses, just serve
the jellies as they are – there’s
no need to turn them out.
5Decorate with
the mint leaves
and serve with extra
blueberries, if you like.
M A N G O S O R B E T W I T H P I N E A P P L E
Ready in 30 minutes, plus freezing
S E RV E S : 6
2 large ripe mangoes or use 300g prepared
fresh mango • 2 large bananas • 2x175g
pots Muller Light Vanilla yoghurts • 1 level tsp
sweetener granules • 1 level tsp vanilla extract
• 1 medium pineapple or use 400g prepared
fresh pineapple • Fresh mint leaves, to decorate
1Cut the cheeks off each side of the
mangoes, then slice the remaining flesh
and skin off the stone. Peel and dice the
mango flesh and put it into a food processor.
Add the bananas, yoghurts, sweetener
and vanilla extract and whizz until smooth.
2 Transfer the mixture to a
freezer-proof container and freeze
for 1 hour or until frozen around the
edges but slushy in the middle.
3 Using a fork, break up the ice crystals
around the edge and stir into the slushy
centre. Freeze for another 2-3 hours.
4 Tip into a food processor and whizz very
briefly until smooth, then return to the
container, cover and freeze. Top and tail the
pineapple, then cut away the skin around the
outside. Chop the pineapple in half, then into
quarters. Cut away the hard core then slice
the flesh and put it into a bowl and chill.
5Move the sorbet into the fridge
10 minutes before you want to eat
so that it can soften a little. Scoop the
sorbet into bowls and serve with the
pineapple and mint leaves to decorate.
B L U E B E R R Y A N D
L I M E J E L L I E S
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Health & Wellbeing
S T R A W B E R R Y
T R I F L E
S E RV E S 6
Ready in 20 minutes, plus chilling
2 egg yolks* • 2 level tbsp sweetener
granules • Grated zest of ½ orange
and 2 tbsp juice • 400g plain
quark • 12 sponge fingers • 250g
strawberries, halved or quartered
• Fresh mint leaves, to decorate
1 In a mixing bowl, whisk the
egg yolks and sweetener
until creamy. Add half the
orange zest and 2 tbsp of
quark to the egg yolks and
whisk until smooth, then
gradually whisk in the
remaining quark.
2 Put the orange juice into
a wide shallow dish.
Dip the sponge fingers in
the juice and use them to
line a deep serving bowl.
3 Spoon a quarter of
the quark mixture over
the sponge fingers and scatter
over three-quarters of the
strawberries. Add a layer using
up the remaining quark, then
smooth the surface, top with
the rest of the strawberries and
chill for at least 20 minutes.
4 Sprinkle over the remaining
orange zest and decorate
with mint leaves to serve.
Ready in 30 minutes, plus freezing
S E RV E S : 6
5 unwaxed lemons • 4 level tbsp sweetener
granules • 180g extra-light soft cheese
• 200g low-fat custard from a tin or
carton • 200g fat-free natural Greek
yoghurt • 1 level tbsp poppy seeds
1Line the base of an 18cm sandwich
tin with non-stick baking paper.
2Finely grate the zest of 2 lemons
and juice 3 lemons. Put the zest
and juice in a bowl with three level
tbsp sweetener and mix together
until the sweetener has dissolved.
3Put the soft cheese in a bowl
and gradually beat in the lemon
mixture. Fold in the custard, 150g
yoghurt and most of the poppy seeds.
Spoon the mixture into the prepared
tin, scatter the rest of the poppy
seeds on top and freeze for at
least 8 hours or overnight until firm.
4To make the candied zest
decoration, pare the peel of
the remaining lemons, thinly shred
and put the shreds in a saucepan
with the remaining sweetener and
3 tbsp water. Bring to the boil over
a high heat, then reduce the heat
to low and simmer for 10-12
minutes until soft. Spread out
the shreds on a tray lined with
non-stick baking paper and leave
at room temperature to dry out
and crisp up.
5Shortly before you want to
eat, remove the ice cream
cake from the tin and transfer it
to a flat serving plate. Spoon the
remaining yoghurt into the middle
of the cake and sprinkle the
candied zest on top. Leave at
room temperature to soften
slightly, then slice to serve.
I N PA R T N E R S H I P W I T H
L E M O N A N D P O P P Y
S E E D I C E C R E A M C A K E
*P
reg
na
nt
wo
me
n,
the
eld
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ies
an
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Lio
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tam
p if
ea
tin
g r
aw
or
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ok
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eg
gs.
54
Health & Wellbeing
O R A N G E A N D
R A S P B E R R Y B I T E S
Ready in 50 minutes, plus cooling
M A K E S 1 6 S Q UA R E S
Low-calorie cooking spray • 4 eggs,
separated • 4 level tbsp sweetener
granules • Grated zest and juice
of 1 large orange • 150g self-raising
flour • 1 level tsp baking powder
For the topping:
100g extra-light soft cheese, chilled
• 100g plain quark, chilled • 2 level tbsp
icing sugar, sifted • Zest of ½ orange
• 200g raspberries, to decorate
1Preheat the oven to 180C/350F/Gas 4. Grease
a 22x22cm cake tin with low-calorie cooking spray and line with greaseproof paper.
2Put the egg yolks and sweetener in a large bowl.
Add the orange zest and juice and, using an electric whisk, beat for 5 minutes until pale and thickened.
I C E D R A S P B E R R Y
A N D O R A N G E P A R F A I T
Ready in 20 minutes, plus overnight freezing
S E RV E S : 8
400g fresh or frozen and slightly
thawed raspberries, plus fresh raspberries
to decorate • Finely grated zest of 1 orange
• 4 level tbsp sweetener granules • 4x175g
pots Muller Light Vanilla yoghurts • 3 egg
whites* • Fresh mint leaves, to decorate
1Brush a 1.5kg loaf tin with water
and line with clingfilm, smoothing
the film into the corners and leaving
the excess to overhang the tin.
2Put the raspberries into a food processor
with the orange zest and 1 tbsp of
sweetener. Whizz until you have a purée,
then add the yoghurts and whizz briefly
to combine. Transfer to a large bowl.
3 In a clean bowl, whisk the egg whites
until they’re just holding their shape.
Add in the remaining sweetener a little
at a time until you have a stiff glossy
mixture, then gently fold into the yoghurt.
4Spoon the mixture into the prepared
tin and carefully fold the overhanging
film over the top. Freeze overnight.
5About 20 minutes before you
want to eat it, dip the tin very briefly
in hot water and turn out on to a plate.
Leave in the fridge to soften slightly.
6Decorate with fresh raspberries and
mint leaves and slice thickly to serve.
3In a clean bowl, whisk the egg whites until soft peaks
form. Gently fold into the egg yolk mixture. Sift the flour and baking powder into another bowl and fold into the eggs.
4Spoon the mixture into the prepared tin and bake for
20-25 minutes or until golden and firm. Cool in the tin for 10 minutes, then turn out and cool completely.
5Make the topping. Put the soft cheese, quark, sugar
and most of the orange zest into a bowl and stir well. Whisk briefly to give a smooth topping (take care not to over-beat or the mixture will be too loose) and spread evenly over the cake. Chill for 10 minutes, then sprinkle over the remaining orange zest, cut into 16 squares and top each one with raspberries.
*P
reg
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nt
wo
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n,
the
eld
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ab
ies
an
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eg
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sho
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tam
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ea
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aw
or
pa
rtia
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co
ok
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eg
gs.
56Health & Wellbeing
W A Y S W I T H
TOFU
3Versatile and flavoursome with oh-so-much potential,
it’s time to get creative using this veggie staple
V E G A N
C H E E S E C A K E
S E RV E S : 8
TA K E S : 6 0 M I N U T E S
V VG
D F
For the base:
100g biscuits, such as McVities Hobnobs • 90g vegan butter, melted • 60g light muscovado sugar • 2 tsp vanilla bean paste
For the filling:
450g vegan cream cheese • 450g silken tofu • 300g light brown soft sugar • 1 tbsp vanilla bean paste • 60ml lemon juice • 1 tsp corn flour • 60g plain white flour
1Preheat your oven to 190C/170F/Gas 5 and line
a 20cm (8”) springform pan with parchment paper.
C A U L I F L O W E R A N D T O F U
M A P L E K O R M A
S E RV E S : 6
TA K E S : 75 M I N U T E S
V VG
D F G F
For the korma sauce:
660g blanched almonds • 2 tbsp pure maple syrup (preferably golden colour for its delicate flavour) • Salt and pepper to season • 1 tbsp olive oil • 1 onion, diced • 2 garlic cloves, crushed • 1 green chilli, finely chopped • 15g fresh ginger, peeled and grated • 1 tsp ground cardamom • 1 tbsp ground coriander • 1 tbsp ground cumin • ½ tsp ground turmeric • 400-500ml water
For the cauliflower and tofu:
235g hard tofu, cubed • 1 cauliflower, cut into bite-sized florets • 1 tbsp pure maple syrup • 1 tbsp olive oil • Bunch spring onion, chopped for garnish
1 In a food processor, blend the blanched almonds, maple syrup and
salt and pepper together until smooth.
2 In a pan, heat the olive oil and fry the onion, garlic, chilli and grated ginger until soft.
Add the ground cardamom, coriander, cumin and turmeric and cook for a further 5 minutes.
3 Add the contents of the pan to the food processor and blend together for about
60 seconds.
4Transfer the korma sauce to a saucepan, add the water, then stir and simmer on
a low heat to warm through.
5 In a bowl, toss the cauliflower florets and cubed tofu together in the maple syrup
and olive oil.
6 Transfer to a baking tray, season with salt and pepper and oven roast for 20-25 minutes until
the tofu is golden brown and the cauliflower is cooked through.
7 Into serving bowls, ladle the warmed korma sauce over the roasted cauliflower and tofu.
8 Garnish with chopped spring onions and serve with rice.
Recipe: Maple from Canada (maplefromcanada.co.uk)
T O F U A N D
T U R M E R I C S C R A M B L E
S E RV E S : 4
TA K E S : 2 5 M I N U T E S
V VG
D F
2 tbsp The Groovy Food Company Virgin Organic Coconut Oil Infused with Turmeric • 1 leek, trimmed
• 2 garlic cloves, crushed • 1 small red chilli, deseeded and finely chopped • 150g frozen green peas • 500g firm tofu, crumbled • 1 tsp sweet paprika • 1 tbsp ground cumin • 1 ½ tsp salt • 1 ½ tsp The Groovy Food Company Organic Creamed Coconut • 50ml hot water • 50g fresh coriander leaves, roughly chopped
To serve:
4 slices wholewheat seeded bread • 2 avocados • Chilli sauce, optional • 2 limes, cut into wedges
1Heat the coconut oil in a small skillet or wok over medium heat. Add the
leek, garlic, chilli and peas. Sauté for a few minutes until everything has softened.
2Meanwhile, spoon the creamed coconut into a blender, add 50ml of
hot water and blend until smooth. Set aside.
3Add the crumbled tofu, paprika, cumin, creamed coconut and salt. Using a
wooden spatula, slowly break up the tofu as you mix all the ingredients together. Turning constantly, cook for 5-6 minutes until evenly combined and heated through.
4Remove from the heat, garnish with freshly chopped coriander and serve hot.
5Toast the bread slices. Scoop the avocado flesh into a bowl and mash with a good
squeeze of lime juice and seasoning. Spread the avocado onto the toast and top with the scrambled tofu, the remaining coriander and a drizzle of chilli sauce, if using. Pop some lime wedges on the side for squeezing over.
Recipe: The Groovy Food Company (groovyfood.co.uk)
2Using a food processor, mix together the vegan
butter, light muscovado sugar and vanilla bean paste until fine breadcrumbs form. Press the mixture into the bottom of the springform pan.
3Bake for 10 minutes, then and remove and leave to
cool at room temperature.
4 In a large bowl, beat together the vegan cream
cheese, soft tofu, sugar, vanilla bean paste and lemon juice until smooth and creamy.
5Slowly add the corn flour and plain flour, a little at a
time, until fully incorporated.
6 Pour the mixture into the cooled biscuit base tin
and bake for 60 minutes, then leave the cheesecake to cool.
7 Place it in the fridge overnight before serving.
Recipe: Baking Mad (bakingmad.com)
E AT W E L L
57Health & Wellbeing
60
Health & Wellbeing
It doesn’t take long to realise that we’re officially making the most of summer and, while the arrival of the new season automatically means barbecues, Pimms and picnics, it’s (sadly) a great opportunity
for training programmes and the like to take advantage. This year though, the language seems more tactical than ever; with new research* surfacing that 34 percent of females are feeling the most pressure to shape up, seeing words such as ‘quarantine 15’ or ads trying to get you to sign up for a ‘three weeks to summer shorts plan’ isn’t uncommon. While it may feel natural to pack in as much exercise as possible to lose weight, overtraining can backfire and have major negative impacts on your body…
DEPRESSIVE OVERLOAD
We know you know that exercise comes with a plethora of physical and mental health benefits, whether it’s the calming effects of a chilled out yoga session or that euphoric buzz after a 5k. These feelings are, of course, what keeps you coming back and although important, they can sometimes blur the line between what’s healthy and what’s not. With this in mind, overtraining can be tricky to spot, especially when you enjoy a sweaty workout, says Cecilia Harris, personal trainer and co-founder of RWL (resultswellnesslifestyle.com). “The first physical sign that you might be doing too much is that your training starts to get worse, instead of better. For example, if you train in the gym, you might find you can’t lift as heavy as before or you tire out earlier in your cardio sets; if you’re a runner, you’ll find it harder to meet those
5k times that used to be easy.” Finding yourself snapping at your partner or feeling as though your patience wears thin with the kids more than usual of late? These are also signs that you’re overdoing it on the exercise front. “The signs of overexertion are not always physical and overtraining can often manifest itself in changes in mannerisms or behaviour,” notes Chris Allsobrook, qualified personal trainer at OriGym (origympersonaltrainercourses.co.uk). “A shortness of temper, increased irritability or anger levels, and decreased motivation are all results of overtraining, but are often overlooked. You might also experience a dip in your enjoyment of exercise and other hobbies. Simply put, your levels of exhaustion and fatigue can impact you mentally and you can begin to exhibit symptoms that many often associate with depression.”
*g
et-
no
uri
she
d.c
om
THE BIGGER PICTURE
Before we continue, a quick lesson in the impact that exercising has on your overall calories burned in a day. Without getting too technical, we have something called a basal metabolic rate (BMR), which is the total number of calories you would burn if you were to lay in bed all day or remain horizontal on the sofa while watching your favourite series. Steven Virtue, fitness development manager at Total Fitness (totalfitness.co.uk), explains more. “The total number of calories you burn in a day is dependent on a number of variables, such as your age, height, weight and body composition (muscle vs fat mass). Your BMR is the total number of calories your body needs each day to carry out involuntary functions, such as breathing and digestion, and generally, your BMR is higher the younger you are
and the more muscle mass you have.” Granted, this number is affected by the amount of exercise you do, but your BMR makes up about 60 percent of your daily calorie expenditure, Steven adds. In essence, going gung-ho at the gym potentially won’t have the impact you hoped for. So, what should a moderate training programme look like? Well, there’s no concrete plan that everyone should follow and, like with a lot of things, there’s no one-size-fits-all. What we do know, with certainty, is that you should make your exercise routine fit around you and not the other way around. “A training schedule should do two things: reflect your personal life and commitments (meaning you fit the gym around things such as family or work), and it should be balanced for your individual fitness needs,” states Chris. “Building a schedule
that uses a 2:1 ratio, – which could be two lower intensity workouts, mixed with one high intensity workout over the course of a week – has been a split that I’ve found to work extremely well, and one that allows for sufficient rest between each session. It’s also an adjustable metric too. For example, if you’re struggling with the higher intensity workout, you can downgrade that to include another lower intensity workout. Or, if you want to push yourself, you can add another intense workout in, or replace one of your lower intensity workouts with a tougher challenge.” It’s also worth noting that your sessions should never leave you feeling nauseous or faint, but rather pushing yourself outside of your comfort zone slightly with every consecutive session, he adds.
YOUR GOAL-
GETTER WEEK
OF WORKOUTSA balanced approach to your training will mean you're
able to optimise your results through rest and recovery,
plus achieve your goals in the process!
Monday: HIIT
Tuesday: Upper body strength
Wednesday: Lower body strength
Thursday: Rest or a yoga session/light walk
Friday: HIIT
Saturday: Full body strength
Sunday: Rest
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Health & Wellbeing
MOV E W E L L
A BODY FOR LIFE
In terms of exercising excessively in a bid to shape up in time for summer or (dare we say it) a holiday, Cecilia has some words of advice. “Short term goals that focus on looking a certain way for a certain period of time is never something I would advise, and there are so many reasons for this. While there is nothing wrong with training to feel more confident in the way you look, you could be
setting yourself up for disappointment or failure
if you only focus on the aesthetics. Plus, giving yourself a short time
frame often makes you put more pressure on yourself to work harder or for longer than you really should, which means your body is placed under a lot of stress. I always say that movement should be part of your life and feeling good comes from consistency.” One more thing: remember that everything has changed, so it’s OK if your body has too. If you really want to feel good about yourself, making small changes, such as introducing exercise into your daily routine and cutting out negative eating patterns is a great way to start, and you’ll reap these benefits beyond that holiday.
increase in the number
of searches for “gym
memberships” in the UKbetter.org
300%
REST EASY
OK. That’s all well and good, but for those who enjoy getting a serious sweat on daily, might be left wondering where this leaves them. The answer? Chris recommends replacing one or two of your more intense workouts with a mindfulness practice, such as yoga or meditation. “The benefits of yoga are well-documented, and including a therapeutic form of exercise in your routine can
allow you to take full advantage. Yoga offers a break from the pressure that’s placed on your muscles, but simultaneously prepares them for further exercise by stretching and strengthening your muscle fibres.” While a boxing class or HIIT session can be great ways to alleviate stress and improve your overall mood, Steven warns that the stresses placed on your body during these activities might be causing
yourself even more stress if these workouts are not controlled. He also says that rest is, and should be, an imperative part of your exercise routine. “Adequate rest allows your body to heal and recover, which ultimately leads to increased strength and aerobic fitness. Rest optimises your exercise performance and promotes hormonal balance, which are both key to sleep, energy, mood and health.” More reasons for a lay-in, then.
64Health & Wellbeing
Jump TO IT
There’s nothing quite like the care-free world of the playground, where days are spent playing red rover, getting “married” every week and
skipping with your BFF until the sun goes down. Although nowadays the games are competitive, the matrimonies legal (hopefully not every week!) and the friends different, there’s one thing that can still give us a pang of nostalgia – jumping rope. The boundless energy of a young whipper-snapper may be hard to find after a 60-hour working week, but it turns out those youthful activities have more body benefits than we first thought. Crossfit, Body Pump and Bootcamp may have replaced the humble PE lesson, but skipping has prevailed as the go-to exercise for an all-over body workout that not only tones your legs, abs and arms but also gives you a serious cardio-boost too. They didn’t tell you that in school, did they?
Whether it’s a warm-up or a workout, here we find out why skipping is more than just child’s play!
W H A T ’ S S O G R E A T
A B O U T I T ?You might not think that bouncing up and down on the spot does a whole lot, but it unwittingly forces your body to engage, working muscles you didn’t know you had. Not only does the plyometric move raise your heartrate in a short amount of time (torching calories as it does so), it also tones your centre as the core works overtime to steady the movement. After jumping rope for just 10 minutes, three times a week, you should start to see more definition in the calves, thighs and glutes (from consistently bouncing on your toes), abs and lower back (to stabilise you), and the arms and shoulders (each
MOV E W E L L
65Health & Wellbeing
R E A D Y ? L E T ’ S G O !
turning motion tones the whole arm). With the outside taken care of, personal trainer Matt Roberts (mattroberts.co.uk) tells us how it can help the inside, too. “Skipping is a great, cost-effective cardiovascular exercise for strengthening your heart and lungs, and thus can help prevent type 2 diabetes and heart disease,” he says.
W H Y ’ S I T D I F F E R E N T
F R O M W H A T I ’ M
D O I N G N O W ?Whether it’s pounding the pavement or pumping iron, skipping can give your workout routine the shake-up it needs by taking your body out of its comfort zone. “In terms of effectiveness as a fat-burning activity, skipping works best when used in high intensity intervals, meaning that you should work hard and fast before slowing down (or stopping) to rest, then going again,” Matt tells us. “It compares favourably to many cardiovascular workouts in that it can burn a lot of calories in a short space of time. It has less impact on your joints than running, and requires less space and equipment than many activities with comparable benefits.”
H O W M A N Y C A L O R I E S
A R E W E T A L K I N G H E R E ?It’s hard to believe that a childhood game could be so good for your fitness levels, but jump rope does just that by torching 10 calories per minute. OK, it may not sound like much, but Matt puts it into perspective. “Per hour, skipping blitzes 1,000 calories compared to 800 for jogging and 400 for yoga. The amount burned will depend on how the activity is performed, and how hard you can push yourself. Realistically most people won’t be skipping for an hour, but 20 minutes of intense, fast skipping will burn a significant amount of fat. It is a good way to fit in some great exercise in a relatively short space of time.” H W
• Skip gently for 25 jumps• Mobilise your legs with 10 lunges and 10 side lunges• Skip gently for 25 jumps• Mobilise your upper body with side bends and arm circles• Skip for one minute
If you’re a beginner, this is a perfect way to ease into a jump rope
workout. As you become more advanced, add in single-leg jumps,
sit ups and push-ups instead of resting intervals.
• Rest 30 seconds• Skip for one minute• Rest for 45 seconds• Skip for 90 seconds• Skip gently for 25 jumps• Stretch your hamstrings, calves and quads
Skipping by numbers
minutes of running has the
same health benefits as 10
minutes of skipping, according
to the British Rope
Skipping Association
45
minutes of skipping is equivalent to running a
mile in eight minutes
10
the amount of calories burned after an hour
of jump rope
1,000
feet long is the average length of a skipping rope. It should reach both shoulders when you stand in the
centre of it
“Skipping can strengthen your heart and lungs”
7
percent increased fitness was reported in women who jumped rope for five minutes a day over four weeks
25
muscles that are working hard
with every leap
12
67
Health & Wellbeing
MOV E W E L L
QAA S K T H E E X P E R T S
Q: How long will it take to get my cardio fitness back?
Personal trainer Jack Young at
PureGym Bristol (puregym.com), says:
A: “Although your cardio system doesn’t technically grow and
repair stronger in the same way your bicep would, your training
is still respondent to progressive overload. Your heart doesn’t
have the same muscle memory system as other groups, but your
muscles supporting cardio workouts – such as your abdominals
and diaphragm muscles – do. Make sure to build up gradually
to allow your body to adjust to your training before amping up
the intensity. For most people heading back to the gym, you
can expect a period of anywhere between two to 12 weeks
to regain your fitness back to previous levels, depending on
what training you have been doing and your goals.”
fitness T I P S A N D T R I C K S T O K E E P Y O U A C T I V E
your
IF THERE’S ONE THING YOU DO THIS MONTH…
...make a cocktail to maintain your fitness levels this summer. Before
you get too excited, there’s a key word missing from that sentence
worth noting: exercise. We’ll explain. While getting in a 30-minute
workout every day is a win, experts leading a new study from Columbia
University say that this could be kind of insignificant if you’re spending
the rest of your day at your desk, for example. Their tip? Instead of
fitting all of your exercise into a small window, do three minutes of
moderate-to-vigorous activity or 12 minutes of light activity per hour
of sitting – this could be a walk, dancing, a few squats or some star
jumps. In other words, it’s your exercise cocktail. Mix it up!
BEGINNER
“Begin by standing straight with your
core engaged. Kick one leg back to the
point where you feel a slight engagement
between your glutes and hamstrings –
don’t forget to squeeze your glutes at the
top. Ensure you maintain a straight back
for the entire move.”
ADVANCED
“Place your feet just over hip-distance apart.
Keep your knees in line with your toes and
squat down, as if you were to sit on a chair.
Aim to get your glutes parallel to your
knees. With your core engaged, exhale
and jump up, straightening your legs.
Return straight into a squat position.”
The amount of active Brits who experience pain
or injury while exercising, with HIIT named as the
main culprit for sports niggles. The research* found
younger people were also more likely to suffer than
older generations, with 55-64-year-olds having the
lowest rates for sports injuries.
77%
“Perform each exercise, one after the other, with little or no rest. Rest for two to three
minutes between rounds and repeat three times.” Add some star jumps and dumbbell
squats to increase the intensity.
Personal trainer and founder of Tone & Sculpt (toneandsculpt.app), Krissy Cela, says:
M A S TE R TH E M OVE *re
sear
ch b
y le
nst
ore
.co
.uk
Tech talkSustainability might not be make-or-break when it comes to
choosing your next pair of running trainers, but if greener choices
have been on your radar recently, this new collaboration could
be the first step. Adidas and Allbirds – two major players in the
activewear game – have joined forces to create a running
shoe with a carbon footprint of just 2.94kg CO2e per
pair which, by the way, is 63 percent less than its
sporting counterpart. For more information on
the FUTURECRAFT.FOOTPRINT,
visit allbirds.com
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69
Health & Wellbeing
KEEP
HEALTHY
If you are feeling unwell
or are self-isolating at the
moment, it’s wise to stay inside
and limit your contact with others.
Please join our campaign when
you are feeling better – we’d love
to have you, but your health is
more important to us.
LET’S GET WALKING
in partnership with
Join us in our campaign #walktowellbeing and take control of your health one step at a time
What gets you out on a walk? For some of our incredible Walk to Wellbeing podcast guests, it’s
the opportunity to reconnect with nature, de-stress or simply enjoy the sun on their cheeks now that
summer is well and truly underway. We have some motivational wellness journeys – from guests including
the inspiring Deborah James and Health & Wellbeing’s very own columnist Andrea McLean – that you
can learn from, so follow the podcast on Apple Podcasts or Spotify to make sure you never miss an
episode! This month, we’re looking at the health benefits of walking on your body and mind – turn to
page 74 to discover yet more reasons to step it up. And, if you fancy getting some vitamin sea in your life,
head to page 70 for five of the best coastal walks in the country. As always, happy walking!
69Health & Wellbeing
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70
Health & Wellbeing
Wild hair, salty lips and bracing
winds; a stroll along the British
coastline isn’t just good for the
soul, it’s good for your health too
Get some
VITAMIN SEA
in partnership with
71
Health & Wellbeing
We all know that walking comes with a plethora of health benefits, but are certain environments superior to others?
While countryside jaunts boast greenery, birdsong and woodland, winding coastal paths offer dramatic cliff drops, sandy beaches and marine wildlife. Luckily, spending time in either blue or green spaces has been scientifically proven to boost your wellbeing, more so than if you were to take a walk down the street. According to a study conducted by the Blue Health Project earlier this year, regularly visiting both green and blue areas can effectively supercharge your wellbeing, by improving your mental health and your overall happiness. But do the benefits of a walk along the coast really outweigh an amble through our green spaces? Read on to find out more about your seaside stroll.
WORTH ITS SALTSalt has had a bad rep in the past, but iodine is a different kettle of fish. According to the Health and Food Supplements Information Service (HSIS), iodine is a mineral that is essential for manufacturing thyroid hormones which are needed for normal growth and development, especially for the brain and central nervous system; it also aids your immune system and keeps your skin healthy. Sources of this super-mineral include seaweed (which is super-high in iodine), kelp, cod, iodised salt, and some dairy products (though levels of iodine in these
MOV E W E L LI N PA R T N E R S H I P W I T H
vary). However, another crucial source of this essential mineral is sea air. According to a study by the Irish Medical Journal, people who live by the coast have higher levels of iodine intake compared to those who live more inland. Put in basic terms, simply being by the sea and absorbing all that fresh, salty air, can be a major health booster.
SEAS THE DAYGolden sands, striking cliffs and bracing sea breezes are just a few attributes of an invigorating seaside walk, but it’s always good to expand your repertoire of beach strolls. Here, we’ve rounded up a few that will inspire you to think beyond your nearest beach and explore the British coastline.
Porthdinllaen, Llŷn Peninsula, Wales
With impressive 360-degree views, this sandy stroll will take you along a Welsh stretch of coast that is filled with wildlife, until you reach a split of land which is home to an old ship building. For the last part of the walk, head to Caban Griff and be on the lookout for rock pools, before ending your walk back at the Trust car park.
Old Saltburn to Warsett
Hill, North Yorkshire
One for land lovers: A mixture of both coast and country, this ramble across scenic North Yorkshire starts at Saltburn- by-the-Sea, a Victorian seaside town full of pretty picture spots. In the 19th century, they mined the area around Saltburn for iron stones, and there are still plenty of remnants of its industrious past today.
PRACTISE
MINDFULNESS
Being mindful of
sights, sounds,
textures and colours
while walking is good
for your mental health.
A study by a university
in the Netherlands
showed that people
who practised mindful
walking had improved
moods compared to
those who didn’t. Take
a moment on your
next stroll to soak up
the sights and sounds
of what’s going on.
INCORPORATE
A WORKOUT
Use your walk to
improve your fitness
by adding in a
dynamic workout,
such as a tempo run
or sprints. Not into
the idea of a sweat
sesh? Simply take a
map, and section off
your route into fast,
slow and medium
paces. Our top tip –
use the slower parts
of your walk to take
in the most scenic
parts of the coast.
COUNT
YOUR STEPS
For Fitbit and
other smart watch
users, tracking your
daily movement is
probably a given,
but if you don’t
already, using your
phone or watch to
log your steps is a
great motivation
tool. Not only can
it help with weight
maintenance, but
it can also give you
an idea of your
daily movement.
SNAP A PIC AND TAG US AT
#WALKTOWELLBEING
At H&W HQ, we’re big
fans of selfie mid-, or
post-walk. Follow in the
footsteps of celebs such
as Andrea McLean and
Amanda Byram, and
post your next walking
selfie on social media.
Don’t forget to tag us
@healthwellbeinguk
and use the hashtag
#walktowellbeing,
to be in with a chance
of being featured
on our page!
4 WAYS TO LIVEN UP YOUR COASTAL WALK
Awe-some seascapes
Vastness, dramatic landscapes
and inspiring changes in nature
give our brains the ‘awe-factor’
which science shows is good for
our mental health. While the research
on awe is still preliminary, many
people swear that simply being
by the sea helps put things
in perspective.
Headon Warren, Isle of Wight
With views that are bound to take your breath away, this beautiful stroll, which takes you from Totland Pier to a burial mound, takes around two to two-and-a-half hours to complete, depending on your pace and whether you stop to take pictures of the views!
Dunwich Heath and Beach, Suffolk
If you do this walk during the spring, summer or autumn months, you’ll be rewarded with plenty of colourful photo opportunities along this gorgeous stretch of land. You embark on this stroll at the Coastguard Cottages and take the footpath along the lowland coastline towards Centenary Pond. There’s plenty of wildlife on this walk, so take a pair of binoculars with you so you don’t miss out.
The Moray Coastal Trail, Scotland
Scotland is known for its striking, wild coastline; The Moray Coastal Trail runs from Buckie to Cullen, and offers opportunities for dolphin spotting, sandy stretches of beaches for picnicking and cliff top views over the sea. H W
Visit nationaltrust.org.uk, to find more walking inspiration.
in partnership with
74
Health & Wellbeing
77
Health & Wellbeing
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Health & Wellbeing
Ruled by the ocean, pieces in marine-like hues match Cancer’s
gentle and considerate nature, so she would suit the Skechers Apparel 3D Logo Crop Tank Top, along with the Skechers
Apparel GOwalk High-Waisted 7/8 Legging. She’s also tenacious
and would appreciate a functional sneaker like Skechers GOrun Pulse – Ultimate Best. A loyal companion, she’d be your best
workout buddy the next time you’re ready to break a sweat.
Leo’s aren’t afraid of the limelight, which means she isn’t afraid to
be bold with her fitness gear. The Skechers Apparel matching
GOwalk Strappy Python Foil Bra and High-Waisted 7/8 Leggings will make the perfect statement-making pairing at her
next workout. Action-oriented, a pair of Skechers GOrun Razor+ lightweight fast trainers will turn heads and keep up with her
vivacious personality as she hits the track.
Their inherent intensity and passionate nature make Scorpios a fierce
competitor, so she’ll need gear that provides the flexibility to do it
all. Taking a minimalistic but still attention-grabbing approach, the
Skechers Apparel Floral Bra Top, plus the Skechers Apparel Noir Eden HW Legging and a pair of Glide-Step Sport – Daily Spark
trainers is the perfect ensemble for our dynamic Scorpio.
Adventurous and fun, Sagittarius gals are always up for just about
anything. You’ll likely find them taking on the trails in a pair of Skechers GOwalk Outdoors – River Path waterproof hiking shoes. The
Skechers GOwalk Mesh Jacket matches perfectly with her bright and
optimistic personality. We also love the GOwalk Pant Evolution for
our Sagittarius lady as they’re perfect for the outdoors.
Virgos pay attention to details and prefer a coordinated look.
Meticulous and dedicated, you just might find your Virgo gal
pal out on the tennis court looking chic in the Skechers Apparel GOwalk Mesh Jacket and the Skechers Apparel GOflex HW
Skort. A pair of Skechers GOrun Hyperburst – Cali Vibes shoes will not only pull the look together, but is essential to
keep her ready for whatever comes her way post-practice.
Feminine and stylish, pastel hues like in this lavender
Skechers Apparel Tranquil Tunic Tank Top and the
Skechers Apparel Python Foil HW Legging will be her
go-to. She’ll also appreciate a pair of the Skechers Cali Pop Ups sandals she can easily slip on for her next yoga
or Pilates class.
Discover these styles and so much more at skechers.co.uk
A DV E R TO R I A L
CANCER(22nd June-22nd July)
VIRGO(23rd August-22nd September)
LIBRA(23rd September-22nd October)
SCORPIO(23rd October 23-21st November)
SAGITTARIUS(22nd November-21st December)
LEO(23rd July-22nd August)
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79
Health & Wellbeing
YOUR
Healt
hie
st YOUIf there is one thing that
is certain in life, it’s that each day you get a little bit older. However you feel about that, it’s important to remember that ageing is a privilege and that it’s vital to continue to look after your body and mind so they continue to function at their best throughout the years. That’s why we’ve rounded up 50 (yes really!) ways to keep yourself feeling your absolute best. Turn to page 80 to discover 10 foods that will benefit your body, and head to page 82 for top personal trainers’ exercise
tips that will allow you to stay agile and flexible in later life. Meanwhile, on page 86, you’ll find 10 health hacks to help you age better, and over on page 84 we reveal 10 healthy ageing lifestyle tips. Finally, on page 88, we show you the best beauty ingredients to look out for to get that elusive youthful glow.
YOUR
Healt
hie
st YOU
81
Health & Wellbeing
Sip on green tea“Much like many of the foods on this list, green tea is packed to the brim with antioxidants which help the body to protect against free radicals,” says Trevor. “These are unstable molecules that form during metabolism and in response to stress. Green tea is particularly high in antioxidant polyphenols, which has been suggested to help with fighting diabetes, insulin resistance, inflammation and even helps to protect collagen within the skin, reducing the signs of ageing.”
6
9
5“Every day, the cells in our bodies are continually using oxygen
for their metabolic processes,” explains Dr Lee. “As a result, they produce electrically charged particles called reactive oxygen
species (ROS). These ROS are potentially dangerous molecules that can damage DNA and trigger the development of many chronic
diseases, such as atherosclerosis, diabetes, dementia, and cancer.
Oxidative stress triggers chronic inflammation. However, you can combat this with foods with high levels of antioxidants, which are
vital for good health because they neutralise ROS. These are found in large quantities in fruit and vegetables, including strawberries,
blueberries, and raspberries. Olive oil, whole grains, nuts, seeds,
and oily fish are also other excellent sources.”
Try an anti- inflammatory diet
Eat dark chocolate“Dark chocolate contains a staggering number of antioxidants
when compared with many other
foods like acai berries, blueberries and cranberries (which are known
for their high antioxidant contents),” says Trevor Roberts at Nutrition
Ingredients (nutritioningredients.co.uk).
“Research has suggested that dark chocolate can help to reduce blood pressure while
increasing insulin sensitivity and improving arterial function and elasticity. One study
found that high-flavanol dark chocolate
(chocolate with at least 70 percent cocoa solids) doubled the amount of time people
could stay in the sun before turning red, something that didn‘t occur in people
who ate chocolate with less flavanols.”
Find flaxseedsFlaxseeds are brimming with
health benefits and they’re really easy to add into your usual diet.
Not only do they contain lignans, which can lower cholesterol, reduce blood sugar and insulin levels, but they are also a good plant-based source of omega 3. Plus, if that wasn’t enough, research shows that consuming flaxseeds can improve hydration and help smooth skin. Why not add a spoonful to your breakfast?
7
Get plenty of calcium“Calcium from dairy is
shown to be optimal
for our bone health,”
says Sophie. “Fractures
and spinal problems
associated with bones
loss occur far more
commonly in people
on plant-based diets.
If you’re reducing
dairy or are following
a vegan diet, make
sure you’re rigorous
about your calcium
intake from other
sources and consider
supplementation.”
8 10Turn to vitamin D“Recent research has shown that
vitamin D works in conjunction with longevity genes,” says Dr
Lee. “It was also found that vitamin D also reduced the disruption of
many body proteins that tend to
occur naturally with ageing. This vitamin does so much more for
the body than just promote bone health. UK adults are currently
recommended to take 10
micrograms of vitamin D per day as a vitamin D supplement. Before
you start any regular supplements, you should discuss this with your
GP. However, in general, vitamin
D supplements are safe and may offer particular benefits for the
elderly and those in high-risk or vulnerable groups.”
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82
Health & Wellbeing
MOVEStaying active isn’t just for keeping fit – it can
also keep your body young. Here’s how...
Make aThe next time you need motivation, remember the benefits exercise
provides. Not only does it allow you to maintain fitness levels and weight, it can also help you stay young. “While ageing is inevitable, there are things we can do to age well,” says David Wiener, training and nutrition specialist at fitness app Freeletics (freeletics.com). “The ageing process begins at a cellular level, and your body isn’t as efficient at repairing damaged tissues. However, when you exercise, your muscles produce many beneficial compounds.” Read on to find out just how useful working out can be to keep your body functioning as it should.
14 Don’t forget to do resistance training“The importance of cardiovascular exercise for longevity is
well known, but people often overlook the unique benefits
that resistance training can offer,” says personal trainer Daniel
Carpenter from Common Purpose Club (commonpurpose-
club.co.uk). “It can help stave off common age-related
degeneration, such as osteoporosis, sarcopenia and arthritis
by increasing bone density, muscle mass and joint health.”
1112Stay active
“Living a sedentary life is more likely as we age,” says David. “But there is a big difference between exercising and ‘staying active’. Making sure that there is not one hour in the day (other than when your sleeping) where you haven’t stood up is a good place to start, even if it means walking up and down the stairs three times or walking to the toilet, it can massively contribute to ageing well.”
Get Zen “Yoga, Tai Chi and Pilates are amazing ways
to keep fit and aid your mindset,” says David.
“Studies have shown that embarking on these
activities, can help people to reduce stress,
improve posture, balance and mobility, as
well as increase muscles strength in the
legs. One of the biggest challenges in life
can be yourself, so taking time to relax and
winddown from the day can have amazing
mental and physical benefits.”
Exercise regularly“It is common knowledge that exercising
regularly helps you to stay strong and healthy,
helping to lower your risk of obesity, heart
disease, stroke, diabetes, and even cancer,”
says David. “Furthermore, staying active can
boost your self-esteem, improve your sleep,
and give you more energy. The NHS
recommends adults do 150 minutes of moderate
intensity activity per week. If that doesn’t sound
manageable, start off slowly and work up the
minutes as you get fitter and stronger.”
13
YOUR
Healt
hie
st YOU
83
Health & Wellbeing
1920
Step to it“Coronary heart disease
and heart attacks become
increasingly common as we get
older if we aren’t fit and healthy,“
says PT Adam Collard, NOCCO
and Barebells ambassador
(adamcollard.com). “People
think that to stay fit, they have to
train themselves into the ground,
but the majority of your total daily
energy expenditure comes from
basics, like breathing, eating
and sleeping. Then your next
chunk comes from day-to-day
steps, cleaning the house and
chasing the kids. So why not
try to boost this? Just increasing
your steps by 2,000-3,000 per
day could help you stay fitter,
and have mental benefits.“
Head to page 69 for our tips.
Remember it’s never too late to start“We’ve trained a lot of clients who have assumed that they are over the hill and unable to do what they used to,” says Daniel. “After months of training, they are amazed at what they can do, and even outperform their previous bests set when they were in their 20s! The process may take a little longer, but it’s never too late to start training and exercising.”
Look after your pelvic floor“Our pelvic floor muscles go through
a lot, but the good news is they can
be trained,” says Louise Jackson, yoga
teacher and founder of Joya (wearejoya.
com). Try Louise’s exercise below:
1. Lie on your back with your knees
bent towards the ceiling.
2. Place a finger inside your vagina and
gently hold and press areas of tension.
3. As you do so, breathe in for a count
of four and exhale for a count of four.
1712
15
Introduce some speed and power training “Speed and power training isn’t just for athletes, the ability to apply strength at high speeds will transfer into everyday life and can reduce the risk of accidents and injuries,” says Daniel. “Low-level plyometric training, such as hopping, skipping, jumping and throwing, will train the muscles to produce force quickly and help keep the ligaments and tendons strong and resilient. This type of training can be done without extra weights or fancy equipment. Take a standard exercise like the bodyweight squat, turn it into a power development exercise by simply speeding it up, then you can progress to box jumps or squat jumps. Remember to start simple and perform with good technique before progressing too quickly.”
Focus on the basics
“All exercises stem from the
basic foundational moves –
squatting, hinging, pushing
and pulling,“ says Adam.
“Take the squat. We can go
from squatting to and from
the armchair to having a
100kg bar on our back. The
same goes for deadlifting
and picking up an object
pain-free. So next time you’re
in the gym, pick movements
that replicate your day-to-day
life and get good at them.”
18
Find a balanceIt’s something we take for granted
when we’re young, but many of us
lose our sense of balance as we get
older. This is due to a range of factors,
and it can mean we’re unsteady even
just when standing up – an Australian
paper found that around one in three
people over 65 falls at least once a
year. However, there are steps you
can take to improve it. Exercises such
as standing on one leg, practicing
a heel-to-toe walk, back-leg raises,
squats and toe raises will all help,
as will yoga, Tai Chi and Pilates.
16
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Health & Wellbeing
STAY YOUNGIt’s not just your five-a-day and regular exercise that will keep you feeling energised – curiosity, gratitude and strong friendships have an essential,
and often underestimated, role to play
Stay happy,
We all know that eating well and staying active are important for a long and healthy life, but what if we told you that there are other factors too – such as your list-making skills or how much sex you have? It may sound unbelievable, but
it’s true. Countless studies have revealed the impact our mindset has on our health, and research has shown how the people we surround ourselves with help us flourish. Our experts share their tips on how to boost longevity…
2422
21 23Meditate often
It’s clear that meditation has a myriad of benefits for our wellbeing and evidence suggests it can help reduce our levels of cortisol and even bolster our immune system, too. “Every second we are being mindful is a second we are not producing stress hormones,” says Fran McElwaine, a functional medicine practitioner and longevity coach (realhealthandwellness.com). “The less stress hormones we produce, the less inflammation there is in our body and the less we experience oxidative stress, the slower the ageing process. Over time, a regular practice also re-wires our brain, helping us feel more in control, less stressed and less anxious,” she adds.
Be more organised “Keeping your desk tidy, getting to appointments on time and double-checking your work may sound boring, but the health effects are amazing,” says Marta Zaraska, a science journalist and author of Growing Young: How Friendship, Optimisim and Kindness Can Help You Live to 100 (growingyoungthebook.com). “Conscientious people not only live longer, but they have a lower risk of developing dementia and MS, suffer fewer skin problems and even get less headaches.” More scatter-brain than a list-maker? “Science shows that you can become more conscientious by ‘faking it until you make it’,” Marta adds.
WORDS | Claire Munnings
Have regular sex Research suggests it can strengthen your immune system, reduce stress, improve heart health and help you sleep better, too. “One key indicator of how we age is the length of our telomeres. These prevent the unravelling and fraying of our DNA as we get older and short telomeres indicate a shorter lifespan,” says Dr Alka Patel, a GP and the founder of The Lifestyle First Method (dralkapatel.com). “A 2017 study found longer telomeres in women having weekly sexual intimacy.”
Show gratitude It’s been proven that gratitude can improve our wellbeing – with studies showing that grateful people report feeling healthier, sleeping better and enjoying improved self-esteem when compared to others. “Gratitude is one of the single most important practices we can adopt,” says Fran. “We tend to focus on what we want, rather than appreciate what we have and the simple act of savouring the small joys that happen every day can change our mindset to one of positivity. Gratitude is a de-stressor because the hormones associated with it help our body feel safe.”
YOUR
Healt
hie
st YOU
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Health & Wellbeing
Find your perfect partner
Being in a happy romantic relationship isn’t just good for your home life, it’s also hugely beneficial for your health and longevity according to research. “In fact, it can actually lower your mortality risk far more than the famed Mediterranean diet,” explains Marta. “What's more, a happy romantic relationship may reduce your risk of cardiovascular disease, Alzheimer’s disease and diabetes, and even boost how well you respond to vaccines.”
25Sharing a drink with your bestie is a sure-fire way to boost
your mood – but it turns out that good friendships can also
do much more than this. In fact, studies show that having a
strong network of family and friends can lower your mortality
risk by about 45 percent. “Humans are social apes and our
bodies function the best when we are surrounded by our
tribe,” says Marta. “We have a better stress response when
we are socially integrated, we experience lower levels of
inflammation, and we benefit from various social hormones
that connect our minds and our bodies.”
Build close connections
Know your purpose This doesn’t have to
mean something big or
all-encompassing like saving the
planet, but simply something
that matters to you – such as
making your kids happy, growing
fruit and veg for your family or
climbing the career ladder. “It's
something that the Japanese call
ikigai,” explains Marta. “Ikigai is
a big deal in Japan – the ministry
of health there has even included
it into their health promotion strategy. Studies
confirm that people who have ikigai live longer
and are less likely to get cardiovascular disease
that those who haven't found it.”
Stand up Think you need to put in hours of exercise to enjoy
the benefits of an active lifestyle? Think again. Simply
standing can have a huge impact on your health and help reverse
the detrimental effects of a sedentary lifestyle. “The Stand More at Work Trial
showed that standing more increases vitality,” says Dr Alka. “A study revealed you can raise your life expectancy by two
years by reducing sitting time to less than three hours a day.”
30Always be
curious “Being curious about the world
around us and how we relate to
it is a powerful way to keep our
thinking fresh,” explains Fran.
“If you’ve ever taken a toddler
for a walk and patiently stood
by while they examined every
leaf, pebble and texture in the
road, you will know that curiosity
is a sign of vibrant growth and
development.” A study from the
University of Montpellier has
confirmed that being open to
new experiences and maintaining
a youthful mindset can help keep
us feeling young for longer too.
“Curiosity puts us in a powerful
place of energy and forward
momentum which keeps us
engaged and excited about life,”
adds Fran. “It’s a real fountain of
youth if ever there was one!”
Forgive people
“Holding onto
resentment and pain is
extremely stressful, and
stress ages us more than
we realise as it triggers
all sorts of inflammatory
pathways in the body,”
says Fran, who adds that
moving on from conflict
can help us release these
feelings and improve
our health. Research
backs this up – studies
have found that the act
of forgiveness can lower
the risk of a heart attack,
improve the quality
and quantity of sleep,
and reduce feelings of
anxiety and stress.
29
26 27
28
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Health & Wellbeing
TO AGE WELL
Feeling your best isn’t just about your looks – what’s going on inside your
body is just as important
Health hacks
Ageing is a physiological process that every living being goes through,” says Dr Cristina Golfomitsos, NHS cardiology and acute medicine
consultant and aesthetic medicine doctor for Semper Iuvenis Aesthetics London (semperiuvenisaesthetics.com). “However, there are ways to keep the body well-functioning as long as possible. Genetics partially dictates health, but lifestyle also plays a role.” Try these hacks to help you age well.
31
36
Take care of your mouthResearch published in the Community Dentistry and
Oral Epidemiology journal revealed that the number of
teeth a person has is significantly correlated to their life
expectancy. So, alongside brushing, flossing and regularly
visiting your dentist, what else can you do to look after
your mouth and live a long, healthy life? Mehy S. Lo
Presti, restorative and aesthetic dentist at The Kensington
Dentist (thekensingtondentist.com) reveals his top
tips for optimising your saliva and oral microbiome:
• Get enough omega 3
fatty acids from your diet
or supplements for their
anti-inflammatory benefits
• Measure your vitamin
D3 level and supplement
it with vitamin K2 if it‘s too
low – this is important
for your bones, teeth
and immune system
• Avoid eating the most
inflammatory foods where
possible – dairy, sugar,
grains and highly refined
omega 6 oils
• Load your plate up
with healthy protein,
essential amino acids,
collagen, healthy fats
and greens
• Take a daily vitamin
C supplement to
boost immunity and
collagen synthesis.
33
Lower your stress levels
“Keeping levels of stress to a minimum helps
to prevent premature ageing,” says
Dr Golfomitis. “In this day and age, we all live very stressful
lives, regardless of our occupation. Stress is
causing increased levels of adrenaline
and cortisol, responsible for faster cell ageing.
Regular meditation and yoga are great tools in aiding relaxation and de-stress. Also walks
in nature, for example in a forest or at a beach, are
very good ways of relaxing the mind.”
32“
“A regular cold shower may improve your health and lengthen your lifespan,” says Dr Deborah Lee, of Dr Fox Online Pharmacy (doctorfox.co.uk). “Cold water swimming has been shown to lower blood pressure, improve insulin sensitivity and elevate cortisol levels, and taking a cold shower may have similar benefits. Ease yourself slowly into a cold-water routine – lower the shower setting to cold gradually each time and tough it out for as long as you can. Then whack on the hot water for a minute before switching on the cold again. For best results, end on a cold setting.”
Go for cold
34
Challenge your brain“As you age, there are lots of activities to keep yourself
mentally stimulated, which can benefit your mental
health and your brain,” says Dr Luke Powles, clinical
director at Bupa Health Clinics (bupa.co.uk). “For
example, gardening, cooking, and volunteering
can boost your brain health. A lot of these can
be sociable, as well as mentally challenging
– a mix that’s good for brain health.”
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LOOK WELLFrom the best activewear for a workout at the gym to top make-up, hair
and beauty tips, we’ve got all the style advice you need right here
15 WAYS TO KEEP
YOUR SKIN HYDRATED
Face drier than the Sahara
and not sure where to turn
for relief? Read on and
drink up the experts’
top tips
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3
TURN DOWN THE HEAT
“External temperatures (i.e. central
heating and air conditioning) can
wreak havoc on your skin,” says Sarah.
“Hot showers are considered one of the
worst culprits for dehydration; it strips
the skin of its natural oils, leading to
dryness, itchiness and sensitivity. Turn
down the temperature (lukewarm is best)
and try to limit your bathing time to no
more than 10 minutes.”
Feeling like your skin’s trapped in a barren desert with no oasis in sight? We hear you. The second your complexion starts to
feel tight and lacking in hydration, your first thought might be to slap on your heaviest winter moisturiser and assume you’re done, but that’s not the case. In fact, there are 15 things you can do to give your skin a helping hand – and some of them may surprise you! From switching to cooler showers to changing up what’s on your plate, the experts all agree that dry skin isn’t something you have to put up with any longer. We’ll get your thirsty skin out of that drought in no time.
6 Scrub, scrub, scrub
“Exfoliation is a good way of boosting skin
hydration: when we exfoliate, we remove
dead skin cells – the same dead skin cells that
can prevent our skin from glowing and letting
our moisturisers from doing their job,” says
Denise. “Regular exfoliation helps to increase
cell turnover which in turn leads to a more
plumped, glowing complexion.”
1 AVOID TOO ABRASIVE OR ACTIVE
INGREDIENTS “Potent actives such as retinol and AHAs can be miracle
workers for the skin but don’t overdo it,” warns Sarah
Zimmer, founder of NAYA (nayaglow.com). “Using too
many actives on a regular basis can damage the skin
barrier, causing inflammation, irritation and dehydration.”
2SPF is a must“Always apply a broad-spectrum sunscreen, SPF50 if you are sunbathing, or a minimum of SPF30 in casual sun exposure, to prevent UV rays from damaging your skin, but also to prevent sun exposure from dehydrating your skin,” says Dr Mike Tee from the Harley Street Skin Clinic (harleystreet skinclinic.com). “It will cause you to lose moisture and will break down your skin’s collagen and elastin, which are responsible for its strength and elasticity.”
4
PROTECT YOUR
SKIN AT NIGHT
“While you sleep, it’s a good opportunity to nourish
your skin with products that will sink in as you rest,” says Karl Kristian, founder
of natural beauty and supplement brand New
Nordic (newnordic.co.uk). “A facial oil will lock in
moisture without leaving the skin feeling greasy. Rosehip oil is especially effective for rehydrating and healing. “
5
LAYER ON
DAMP SKIN
“When moisturising, apply
your products, especially
face oils, serums and
creams, to damp skin,”
advises Denise Rabor, health
and beauty expert and
founder of The D.O.R Beauty
Edit (thedorbeautyedit.com).
“Applying products onto
damp skin creates a moisture
lock, helping to keep your
skin hydrated for longer.”
8 ADD A NATURAL SERUM OR
FACIAL OIL TO YOUR REGIME“Applying oils and serums just before moisturising is a
vital step ,” says Dr Tee. “These are loaded with hydrating
ingredients and can provide skin with sufficient water
content before moisturiser locks it in. Look for oils with
oleic acid as this makes for deeply hydrating products.”
7Use a
gentle cleanser
“Using a harsh cleanser can strip
natural oils and leave skin dried-out
in the aftermath,” says Dr Tee.
“Instead, opt for gentle washes that
protect your skin barrier while still
helping to remove all the dirt and
make-up. If you have really dry
skin, use a cream or oil face wash.”
9 EAT HYDRATING FOODS“The type of food that we eat can contribute to the total water consumed,” says Kathryn Danzey, health and
wellbeing expert and founder of Rejuvenated (rejuvenated.com). “Foods like water cucumber, melon and strawberries are incredibly high in water. The body recognises these whole foods and their nutrients, enabling our cells to recognise water more readily.”
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Health & Wellbeing
LO O K W E L L
10
ADD OMEGA 3
TO YOUR PLATE
“Omega 3 fatty acids are
nature’s very own moisturiser;
they nourish the skin by
managing oil production, thus
helping you to stay beautiful
from the inside, out,” says
Kathryn. “Omega 3 plays
an essential role in the
structure and appearance of
the skin. They are incorporated
into cell membranes in the
epidermis which in turn forms
a protective web to help
prevent moisture being lost.”
11
LOOK OUT FOR
HYDRATING
INGREDIENTS
“Moisturising your skin from
top-to-toe is essential to
maintain optimum skin health,”
says Sarah. “Hydrating the
skin prevents transepidermal
water loss while helping
to retain moisture. Choose
moisturisers which contain
hydrating ingredients such
as humectants, glycerin or
ceramides. These skin-loving
ingredients absorb water and
help to hold it in place.”
12 TRY
A DIY
MASK “Home-made masks are a great way to hydrate your skin,”
says Dr Tee. “Use ingredients such as coconut oil, avocado
and honey. Masks typically don’t contain oils so using them
to nourish the skin reduces the risk for acne-prone skin
meaning fewer breakouts. A pricier option for
everyday use, but definitely worth it on the
odd occasion.”
13
PACK ON THE HYALURONIC ACID“Include hyaluronic acid in your
skincare products,” advises Denise.
“Because it holds 1,000 times its weight
in water, it’s become the go-to for skin
hydration. Mix it in with your serum, face
oil or moisturiser for long-lasting hydration.
In the summer months, keep a facial
mist containing hyaluronic acid
in your fridge for an on-the
-spot hydration boost.”
Moisturise in moderation
“There is such a thing as too much moisturiser,” says Dr Tee. “Good
quality moisturisers are highly concentrated and are designed to be
applied in small amounts. If you use too much product, it can clog your pores and potentially trigger
breakouts. All you need is a berry-sized amount of product, morning and evening.”
14 INVEST
IN A
GOOD
HUMIDIFIER“You can boost the moisture content in your home
with a humidifier to help combat dry skin,” says Dr
Tee. “Putting a humidifier in your bedroom will help to
stop your skin from drying out. They are also good for
your respiratory system. Some people claim they
can also help you sleep better, which has a knock-on
effect of reducing dark circles and under eye bags.”
15Myths Busted
There are lots of old wives’ tales about
hydration – here, we sort fact from fiction
THE MYTH: It’s only dry skin that
needs moisturiser
THE FACTS: “All skin needs to be
moisturised regularly,” says Sarah.
“Combination skin needs a balancing
moisturiser to not increase oil production;
sensitive skin needs a gentle cream.”
THE MYTH: At night, skin needs to rest
from moisturisers
THE FACTS: “Night cream helps rejuvenate
your skin,” says Dr Tee. “As you sleep, your
body regenerates, so anti-ageing creams
work best at night. Antioxidants help stimulate
collagen and elastin production, essential for
firm, younger looking skin.”
THE MYTH: You shouldn’t use
moisturiser if you have acne or oily skin
THE FACTS: “Oily skin can become worse
when it’s dry as the skin over-compensates
with excess sebum production,” says Sarah.
“I recommend a lightweight, water-based
moisturiser for oily skin. This won’t clog up
the skin and subsequently will let it breathe.”
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Health & Wellbeing
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Sw
imsu
it B
ea
ch
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ad
ow
, £
13
0
X-Back Swimsuit in Cobalt, £120
X-Back Swimsuit in Black, £120
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Health & Wellbeing
Balance Long Sleeve Top in Fig, £49, Balance Leggings in Fig, £49
All available at deakinandblue.com
Plunge Swimsuit in Black, £120
99 Health & Wellbeing
LO O K WELL
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Health & Wellbeing
SAVOUR THE SEASON
BETTER NATURE
SWEET & SMOKY
RASHERS
Soaked in a sweet and smoky
marinade, Better Nature’s all-
natural, tempeh-based rashers
add the perfect, protein-packed
bite to a pancake stack, salad
or pasta dish. £2.49,
betternaturefoods.co
THE WAY BACK WAY BACK ALMANAC 2022ALMANAC 2022The Way Back Almanac is a
modern spin on the traditional
almanac, aimed at people who
are looking to find their way back
to nature. Reawaken a sense of
belonging and improve your
physical, mental and spiritual
wellbeing. £12.99, available
at Waterstones, bookshop.org,
Hive and Amazon UK.
THE THRIFTY VEGGIETHE THRIFTY VEGGIEHarness every season’s flavours
with recipes that combine fresh
produce with lasting staples in
The Thrifty Veggie. Expect clever
and delectable vegetarian recipes
that can make a real difference
to your household budget.
£14.99, available at
Waterstones, bookshop.org,
Hive and Amazon UK.
CAJUU’S CASHEWS
If you’re a fan of cashew nuts
but want something with a
bolder flavour, look no further
than Cajuu. Delicious and
healthy, these ethically
sourced nuts are reinventing
cashew snacking with African
inspired flavours. From
£3.95, available at
various stockists including
Wholefoods Market UK
and cajuu.co.uk
CLAIRE’S
AMAZEBALLS
Rich in protein, vitamins and
antioxidants, Claire’s Amazeballs
offer a guilt-free energy boost
on-the-go. Loaded with buckets of
natural energy, each ball is carefully
measured, made and rolled at home
by Claire in Marlow, Bucks. Besides
being gluten-free and vegan, they
are 100 percent natural, so you
won’t find any unpronounceable
ingredients. From £12 per box,
clairesamazeballs.com
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Health & Wellbeing
A DV E R TO R I A L
CECILY’S LOVELY
LITTLE BITES
These vanilla and dark chocolate
bites are made up of creamy,
plant-based ice cream, cased in
delicious dairy-free chocolate. No
more waiting for the ice cream to
soften – and at only 84 calories per
serving of three, you can return to
the freezer over and over without
feeling guilty! From £4.50,
available at M&S and cecilys.co
8FOOD KETO
VICTORIA SPONGE
Now you can have your cake
and eat it, too! Introducing
8Food’s KETO Victoria Sponge:
low-carb, high in fibre and
most importantly, delicious,
it’s the perfect summertime
accompaniment to any occasion.
£5.80, 8foods.co.uk
PLANTED
ON-THE-GO DRINKS
If you love a drink that not only
feels healthy but tastes delicious
too, then pick up a carton of
Planted. Available in three very
drinkable flavours, the plant-
based beverages are the perfect
refreshment at any time of the day.
£1.50, available from health
stores and planteduk.com
FLOWER & WHITE
RASPBERRY
CRUMBLE
MERINGUE BAR
Covered in fairtrade white
chocolate with a melting
meringue middle, these
moreish bars are a punnet of
pleasure that you can pick up at
any time – plus, each bar is just
95 calories! Made with natural
ingredients, gluten-free,
veggie-friendly and wrapped
in 100 percent paper recyclable
packaging, they’re the ultimate
guilt-free summer treat.
£1.39, flowerandwhite.co.uk
INDIE BAY SNACKS PRETZEL THINS
Indie Bay Snacks’ new THINS bring you a crispy delight to rival even the
crispiest of crisps. Better yet, they contain 70 percent less fat and 100
percent more protein than crisps, and around 100 calories per bag! Expect
all the crunch of the brand’s classic bites, but with some thin, snappy attitude.
From 85p per bag, available at Planet Organic, Amazon, Ocado,
hollandandbarrett.com and indiebaysnacks.com
NATURA
SIBERICA
C-BERRICA GLOW
DAY FACE CREAM
Get your glow on with this
amazing organic and vegan
day cream, with SPF20.
Vitamin C helps to enhance
your skin’s natural defence
system, speeding up the
repair process, while
niacinamide helps to visibly
minimise enlarged pores
and soften fine lines. £8.49,
naturasiberica.co.uk
NATURTINT SILVER
SHAMPOO
Maintain those sun-kissed highlights
for longer with Naturtint’s new Silver
Shampoo. It instantly removes
yellow undertones and is enriched
with purple rice to protect hair from
daily oxidation and pollution,
restoring shine and softness.
£9.99, naturtint.co.uk
NATURAL
WELLNESS BOX
Do you love discovering products to boost your wellbeing?
Subscribe to Natural Wellness Box and receive a luxe
selection of exclusive natural health, beauty and wellness
products every other month. Get 10 percent off your first
box with code WELLBEING10 when you shop online. From
£38 with free P&P in the UK, naturalwellnessbox.co.uk
BARE COCONUT
AND STRAWBERRY
BODY WASH
BARE is one of the cleanest skin
and hair care brands on the
market, with only five ingredients
in every product. Summon scents
of the season and get that fresh,
clean feeling with BARE’s delicious
Coconut and Strawberry Body
Wash, enriched with shea butter,
coconut extract and olive oil for
intense nourishment. £6.50,
barefortheskin.co.uk
IN LIGHT BEAUTY SKIN AID KIT
Ideal ‘first aid’ for the whole family, this skin kit
features Dr Spiezia’s ever-popular and award-winning
wellness ointments in petite sizes. The kit provides
relief from common yet bothersome conditions, from
dry, red and itchy skin, to easing sore muscles and
joints. Plus, it’s all presented in a handy, organic
cotton zip bag, making it perfect for on-the-go.
£37, inlightbeauty.co.uk
A DV E R TO R I A L
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Health & Wellbeing
FIND YOUR SUMMER STYLE
COMPLETEGRIP™
ECO-FRIENDLY
YOGA MAT
Loved by yoga teachers worldwide, the new CompleteGrip™ Eco-friendly Yoga Mat is strong, durable and sustainable. It’s perfect for all types of yoga and fitness activities, so the days of slipping and sliding are gone! Shop now and save 15 percent with the code HWELL21, valid until 31st August 2021. £79, completeunityyoga.com
BEWATER BOTTLES
These bewater bottles with crystals at their centre will become your summer essential! Made in the UK using ethically sourced gemstones, they’re perfect for those with an affinity for gemstones as well as anyone on the hunt for stylish and unique gifts and accessories. There are 15 crystal combinations to choose from, including the Abundance with Citrine (pictured), so you can choose the perfect one for you. From £22, bewater.com
BAM STANCE
YOGA PANTS
BAM has a range of sustainable bamboo yoga kits that are perfect for summer practices. The unique blend of fabric, combined with considered design, results in breathability, flexibility and comfort, so you can flow freely from pose to pose. The Stance Yoga Pants are a perfect example: a super soft, relaxed capri style that is still fully supportive. £39, bambooclothing.co.uk
KULA
BRIDGEWATER
BACKPACK
Take the stress out of everyday life with the Bridgewater Backpack from Kula. Crafted from a reinforced paper material designed to be water and tear resistant, it’s the ultimate sustainable style statement. Available in a range of colours. £35, kulabags.co.uk
GOLA PERFORMANCE
TYPHOON TRAINER
Gola Performance has stepped up its game with the Typhoon ladies’ trainer, ideal for fitness enthusiasts and runners. Featuring an open-air cell mesh upper with seamless facing and heel counter, it provides breathability and stability. Offering a full range of movement, it’s perfect for those high-intensity workouts. Available in women’s sizes UK 3-8. £70, gola.co.uk
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FEEL WELL From hormones to heart health, we’ve rounded up the best expert
advice you and your family need to stay in top health this month
IS A MINDFUL MENOPAUSE
RIGHT FOR YOU?
The menopause can be an
unprecedented phase
of life, but as mindful
hypnotherapist Sophie
Fletcher explains, it
doesn’t have to be
scary if you change
the way you face it
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F E E L W E L L
Rather than dreading this time of your life, imagine what it would be like to feel excited about the opportunities it gives you, and to know that you can tackle
anything that arises, anxiety-free. A mindful menopause will help you to do just that. It is a unique approach to perimenopause using a simple but effective blend of hypnosis and mindfulness tools, which will help you navigate this transition and respond to the challenges, whether physical, emotional or spiritual, in a positive way.
THE POWER OF THOUGHT Never underestimate the power of the unconscious and your thoughts. A mindful menopause will show you the power of this mind-body connection and how you can use it in a way that lifts you up and makes you feel capable of achieving anything, while also helping to reduce your hot flushes!
Whether you are going through menopause with the help of Hormone Replacement Therapy (HRT) or are approaching it naturally, the changes that occur will affect you. Just as you were able to move through other life transitions and challenges, you will be able to move through this one, with more knowledge and experience than ever before.
This new transition is inevitable. And it can be exciting. The spiritual and emotional growth that is available to you right now may have been overshadowed by the patriarchal cultural narrative, not just of womanhood, but of menopause itself.
PRACTICING GRATITUDE The focus on menopause is always hormones. ‘It’s my hormones!’ is something that you will often hear from friends, colleagues and in ubiquitous menopause memes in the media to excuse clumsy behaviour, forgotten appointments or angry outbursts. Yes, hormones play a vital role, but so does your brain. As you go through perimenopause, your brain loses some of the neuroprotective benefits of oestrogen, but you don’t have to resign yourself to a life of foggy thinking.
For more, read thisMindful Menopause by Sophie
Fletcher, out now, published by
Vermilion, £14.99, penguin.co.uk
EXERCISE: STARTING YOUR DAY WITH JOY
Grounding yourself in the morning means you can start your day with a connected body and mind, which sets a calm tone for the rest of the day. You may be someone who is very alert in the mornings, or you may be someone who needs a bit of caffeine to get the wheels in motion. However, you begin the day, this exercise will benefit you. It only takes five minutes and you can do it sitting or lying down. It involves a breathing technique and a gathering in of energy, so that you feel focused and strong instead of scattered and disrupted in your thoughts and actions. To set an intention to start the day in this way is a powerful
message to your mind that you are ready for business!
H W
Your brain is like a computer that is reorganising itself to be as efficient as possible for this next stage of your life. While it’s reorganising you just have to find your way around and have patience. The fogginess will pass.
Despite hormone-related fogginess during perimenopause, and in other stages of your life, you’ve juggled and you’ve hustled. You are resourceful. Think of those times in your life when you have found a way through something impossible, or the creative methods you employ to manage the day-to-day balancing act of juggling home and work. You probably do this while not even thinking about it consciously (if you can’t remember a time right now, you will soon after you have read this). Never underestimate what you are capable of or allow other people to limit your potential.
During perimenopause it can be helpful to create grounding habits and rituals that give you balance. Recognition and acceptance that this is a normal part of life as it unfolds, can help you to adapt your daily schedule in a way that works for you.
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Determining the ‘risk factor’“When we travel, we are at risk of transmitting the virus to other people, as well as catching it ourselves,” says Dr Richard Hastings (hycolin.com). “Covid-19 is an airborne virus that can be transmitted via respiratory fluids, as well as through touching infected surfaces, so travelling to busy areas increases your risk of encountering someone who may be infected, even if they are asymptomatic.” While travel restrictions are ever-changing, the possibility of being able to jet off this summer has got us feeling hopeful. But
It won’t come as a surprise to anyone, that any stretch of
time spent away from our homes is going to look a whole
lot different than it did before the pandemic. With
hygiene and maintaining distance from other travellers
being a top priority for sun seekers, how can we navigate our
upcoming summer getaways? To help us understand how to
stay safe, we’ve put together an expert-led guide on how to be
hygiene-smart in these changeable times.
does the risk heighten when we take to the air? “Plane travel requires substantial time waiting around security lines and airport terminals, which can bring you into close contact with other individuals, even with social distancing measures in place,” says Dr Hastings. “Most viruses do not spread easily on flights because of how the air circulates on the plane, however, social distancing is very difficult in such an enclosed space. This means you could end up being sat next to someone for several hours which would increase your risk of exposure to Covid-19. Public transport is also a very popular choice when travelling, however, the proximity to
other people and the shared surfaces makes it a perfect place for viruses to spread. Countries abroad may also have different infection rates to the UK, meaning you may be more at risk of catching the virus when out exploring on holiday.”
Be savvyBut, that’s not to say you should give up the idea of travelling altogether. “One of the best ways to stay hygienic when travelling is to identify germ ‘hotspots’ which are more likely to be carrying pathogens,” says Dr Hastings. “This could include frequently
“To stay hygienic when travelling,
identify germ hotspots”
YOUR
The bags are packed, you’re feeling healthy, and you’re just daring to believe that this might be
the moment you finally embark on your long-awaited summer holiday. But what does
a trip away look like in 2021?
healthy holiday
guide
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5 SECOND SUMMER SAFETY TIPS
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O N S U N S C R E E NOf course, staying healthy on, and after your holiday isn’t just about
being wise with your anti-bac. Keeping hydrated, staying cool and lathering on the sunscreen
are all equally important.
• “While we know that many people will be opting to stay
in the UK this year, that doesn’t mean that sun safety can be
ignored,” says skincare expert Dr Borve (firstderm.com).
“It’s well known that people tend to pay more attention to their
sunscreen and SPF when they are abroad, but forget or don’t think it’s as important when in the UK. I cannot stress how important it
is that we buck this trend.”
• For those packing their staycation suitcase, the NHS recommends
sunscreen with at least a four-star UVA protection and a minimum
SPF of 30 to protect against UVB. “After a year in lockdown, people
should take extra care before exposure to intense sun,” says
Dr Borve. “As melanoma incidence is highest among those with fair
skin who tan poorly.”
• Struggling to find a suncreen for your sensitive skin? Dermatologist
nurse Paula Oliver has some advice: “Dry skin conditions such
as eczema are rarely caused by the sun itself, but more often triggered
by certain medicines, chemicals and plants that can cause our skin to become sensitive to sunlight.
Many people suffering from itchy dry skin conditions find that
mineral sunscreen is less irritating on their skin.“
• “Use non-perfumed products and moisturise regularly (at
least twice a day),“ says Paula. “Apply your sunscreen in
downward strokes – don’t rub or massage it in as this
can increase the itch.”
HOW TO GET YOUR HYDRATION HITMaking sure that you guzzle down enough water in the summer months is a must for us
all. Luckily, nutritionist Lily Soutter, Highland Spring’s partner for the ‘#HSNatural10 Challenge’, is on hand to give us the lowdown on how to up our water intake. “We’re all different and so are our hydration needs,” says Lily. “The NHS guidance tells us that getting enough fluids and staying hydrated throughout the day is important for energy, concentration, mood, and even exercise performance. Check the colour of your pee to help see what you might need – the
lighter, the better. There are also apps that can help you track your fluid intake throughout the day.” Not a fan of plain water? “Try infusing water overnight with fresh berries, mint, ginger, cucumber and even lemon,“ says Lily. “Adding a splash of freshly squeezed juice
to your water also gives you a vitamin hit and a dash of flavour.”
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How can I avoid
travel sickness? “Travel or motion sickness is a condition that affects adults and children alike, and can make travelling stressful and uncomfortable. It can be tempting to buy fast food en route, but greasy, fatty or
spicy meals can cause nausea or worsen travel sickness. You should, however, avoid travelling on an empty stomach. Have a light meal 45 to 60 minutes before travelling, and top yourself up with light snacks, which are bland and low in fat. If it’s possible, offer to drive. Drivers are less likely to suffer from travel sickness, as they’re concentrating on the outside. If driving isn’t an option, try to sit in the front seat and open the windows to get fresh air circulating and keep your attention focused on the distant horizon to reduce your sensory input. You can also turn to medication too: take cinnarizine two hours before a journey, and it will reduce your susceptibility to motion sickness for at least eight hours. If you’re already feeling sick, you can suck a tablet rather than swallowing it for a more rapid effect. If you prefer a more natural option, try ginger tablets or wearing acupressure bands on your wrists.”
Why is it important to wear
a helmet while cycling? “There’s no doubt that wearing a helmet is essential to stay safe while cycling. In 2018, 55 studies explored the relationship between cycle helmets and crash injuries, and the research
showed wearing a helmet reduced the risk of a head injury by 48 percent, a traumatic brain injury by 53 percent, and facial injury by 23 percent. If you come off your bike, you’re most likely to damage your arms and legs, followed by your head, face, abdomen, chest and neck. Friction with the road surface often leads to contusions and lacerations known as road rash, which results in partial or full thickness loss of skin and other tissues, and embedded road debris. A bike helmet should be correctly fitted, and worn horizontal on the head, with V-shaped straps buckled up under the chin. Cycling gloves can also help protect your hands and cycling goggles are recommended for eye protection when you’re out.”
ASK THE EXPERTS
Can IBS symptoms
affect my period? “Irritable bowel syndrome (IBS) is a common condition that affects the digestive system. It can cause symptoms, such as bloating, stomach cramps, constipation and
diarrhoea, making the condition difficult to live with. While the exact cause is unknown, IBS has been linked to stress, oversensitive nerves in your gut or having a family history of the condition. It’s common for women who suffer with IBS to notice changes in the symptoms of their menstrual cycle and, while the connection between IBS and the process of menstruation isn’t clear cut, it’s thought to be the result of changes in hormones, which fluctuate significantly throughout the menstrual cycle. Women who suffer with IBS are likely to experience more severe symptoms during their menstrual cycle, including cramping, fatigue or backache. If you live with IBS, you may also find that bloating and constipation worsen following ovulation, which takes places around day 14 of your cycle. This can last until the beginning of your period.”
The best in the business answer all of your burning health questions
D R SA R A H BR E W E R
GP and author
experthealthreviews.com
D R AY E S H A A K BA R Co n s u l t a n t
g a s t ro e n t e ro l o g i s t
hcahealthcare.co.uk
D R D E B O R A H L E E
Doctor and medical writer
doctorfox.co.uk
119Health & Wellbeing
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Before 2020, many of us would
probably admit that we
struggled to fit in time for
little acts of self-care. But
following the pandemic, an increasing
number of us have started to cotton on
to the benefits. In fact, according to a
poll by opticians Scrivens, 54 percent
of people felt more motivated to take
better care of themselves following
lockdown. What’s more, Pinterest
reported earlier this year that searches
for “how to love myself” increased
six-fold compared to last year. If 2020
was the year of improving our self-
care routine, then it seems 2021 is all
about learning to love ourselves. So we
say, there’s no better time to be more
selfish, for the benefit of your own
wellbeing as well as that of others –
and we’re here to help you do just that.
CO N S I D E R
W H AT ‘ S E L F I S H ’
M E A N S TO YO U
First of all, let’s just remove any
preconceptions you may have about
what it means to be selfish. Most of us
will no doubt have been told to “Stop
being so selfish” growing up. But as
an adult, the concept takes on a
different meaning entirely. Amongst
the ups and downs of life, little acts of
selfishness could be the level ground
that helps you find balance.
Being selfish is about finding time
to put yourself first and showing yourself
more self-love so that you can feel
more fulfilled in life. What’s more,
being selfish can help you develop
more compassion, increase your
self-esteem and self-respect, and
even allow you to be more giving
to other people in your life.
So from this point on, we’re putting
a spin on ‘selfish’, because it’s about
showering yourself with positivity and
self-love, and loving yourself isn’t selfish.
S C H E D U L E I N ‘ M E ’ T I M E
We’re often stuck on autopilot, so finding time to be
more selfish may take a bit of planning at first. It might
sound counterintuitive, too, but carving out time in
your schedule, whether it’s an hour or a full day, really
encourages you to stop and take moments to yourself.
This is also the perfect time to switch off from social media
and your phone. We can often feel as though we should always
be available, need to respond to messages straight away, or
might miss something important on Instagram the moment we
set down our phone. But this can negatively affect our mental
and physical health, from our eyesight and posture, to anxiety.
Of course, ‘me’ days will look different for everyone. Perhaps
you use this time to simply soak in the tub or settle onto the sofa
with a book. Or maybe you want to start something that you’ve
always wanted to do but never got around to, like learning a
new language or taking a course. We’re often consumed by all of
the things that need to be done, or we feel we should be doing.
But being more selfish means stopping to make time to do the
things that you simply want to do or enjoy doing, and working
towards your goals and dreams.
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Health & Wellbeing
H & W AWA R DS 2 0 2 1
Kiss the Moon Dream Night Cream For Feet (Winner), £26, kissthemoon.com
Give your tootsies some TLC at the end of the day with this dreamy moisturiser,
which blends lavender, bergamot, cedarwood and chamomile aromatherapy
oils with ultra-hydrating shea butter to soothe tired soles.
Vitamin Injections London Vitamin Infused Miracle Mask,
£40, vilskincare.comYou’ll feel (and look) amazing after using
this face mask, which is packed with vitamins and minerals to target multiple
skin concerns, from clogged pores to fine lines and blemishes.
TOP PAMPERING PICKS
Vitamin Injections London C The Difference Treatment Eye Masks,
£36, vilskincare.comIf you have 20 minutes to spare, then settle in for a luxurious eye treatment
complete with gold nanoparticles! The precious metal is combined with vitamin C to create a lift effect around your eyes.
D O N ’ T BE A F R A I D
TO SAY “ N O ” When all of your friends are getting together, there’s a new event in town or you’ve been invited to a work event, it’s easy to say “yes” to everything. But before you know it, you’ll be looking at your diary wondering when you’ll find time to even fit in the grocery shop. This can quickly take its toll on us and lead to us feeling stressed. While you may love your friends and hate missing out, it’s worth knowing when to turn down invitations so that you can prioritise yourself.
TA K E C A R E O F
YO U R P H YS I C A L
H E A LT H While we wouldn’t judge you for skipping a shower while working from home, looking after your body is a huge part of mastering the art of self-love. From getting enough sleep, maintaining good hygiene and eating well, to exercising, getting massages and keeping up with regular exams and check-ups, it’s important to look after yourself on the outside, too. These seemingly little habits can improve your self-respect, boost your confidence and creativity, and give you more energy – that’s a win-win in our books!
TAKE CARE OF YOU WITH THESE HEALTH & WELLBEING AWARDS FINALISTS, WHICH CAME OUT ON TOP IN THE SELF-CARE SAVIOURS CATEGORY IN 2020. GO ON, YOU DESERVE IT!
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F E E L WELL
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Looking to stay fit, healthy and happy? Health
& Wellbeing magazine is your go-to lifestyle title,
packed with healthy eating advice from
nutritionists, exclusive interviews with
celebrities, including Tess Daly and Fearne Cotton, and top tips from GPs, as well as
feel-good inspiration and mindful techniques.
We also have inspiring content from our amazing
columnists, nutritious recipes, the latest beauty, fashion and skincare buys and
easy-to-follow exercise plans you can do from
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Holly
GROW ALL SUMMER!Brilliant tips to plant, water and weed your way to a bountiful plot
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The power of GARDENINGLift your mood injust five minutes
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THE MAGIC OF MEDITATION
Discover your perfect practice
Balance mind & bodyAyurveda and TCM for a totalhealth reboot
Plus! DISCOVER THE REAL ANTIOXIDANTS • SHOULD YOU TRY WILD SWIMMING?
• 10 WAYS TO BE KINDER TO YOURSELF • THE NEW ETHICAL WAYS TO SHOP
Patsy KensitHer one trick to
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HEALTH HEROES THE LATEST TRENDS TO KEEP YOU WELL THIS MONTH
T O P U P Y O U R P O W E R B A N KEnergy levels can naturally dip during the summer months, as
your body needs to work harder to cool you down, which is
even more reason to keep some in reserve. If you’re looking
to combat your fatigue, BetterYou has a range of natural
energy supporting supplements that are delivered in an oral
spray, so the active ingredients are absorbed by your inner
cheek into your bloodstream, allowing for rapid nutrient
uptake. Shop the range now at betteryou.com
clinic
health
T H E I N S I D E K N O W L E D G E
F O R B E T T E R H E A L T H
18-34 year olds* are
three times more likely to be
stressed than those over 65.
Although stress can be part of everyone’s
lives at some stage, it turns out younger
people in Britain are bearing the brunt more
than their older counterparts. The increasing
strain has been reported to have affected
their sleep and relationships with partners
and spouses. If you need to cool off, try
taking a walk in nature, but failing that,
a good old-fashioned cuddle could
be the antidote to relieving
some tension.
D I D YO U K N OW ?
Onyx Sliders, £9, shreddy.com
Using sliders as part of your workout
session creates an unstable surface,
which forces your muscles to engage
and keep you balanced. They even
come with a handy cotton pouch
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Greek Olive Oil Dressing, £4.49,
hunterandgatherfoods.com
Whether it’s an upcoming BBQ,
or midweek dinner, this herby and
tangy dressing doesn’t compromise
your health or on flavour. It’s perfect
for marinating, drizzling or dipping.
Walk to Wellbeing podcast, free
on Apple Podcasts, Spotify or
wherever you get your podcasts
The Walk to Wellbeing podcast
enables you to stroll right alongside
inspiring guests, as they share their
top tips for a happy and healthy life.
Grapefruit & Orange Hand &
Body Lotion, £5.79,
faithinnature.co.uk
We hate to break it to you, but skin
can still become dry and irritable,
even in summer. Help to nourish it
with coconut oil and shea butter.
Getting fed up with your monthly tampon
purchase? Saalt’s fully sustainable period
care will break you and your wallet free of the
tampon aisle forever. Although potentially
daunting to begin with, The Saalt Cup is worn
internally like a tampon, but collects, rather
than absorbs, your period. It has first-time
users in mind, with its silicone material to
help you insert it easier, too. £25, saaltco.uk
W H AT ’ S T R E N D I N G
T H I S MO N T H . . .
Z e ro - w a s t e p e r i o d sE D I TO R I A L ASS I STA N T
DA N I E L L A GR AY
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S L E E P S T O R I E S
Sleep is one of the pillars of
health, but do we prioritise it as much as we should?
We’re delving into the land of
nod with our Sleep Stories campaign...
Ho w are youSPEEPING?
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TA K E O U R
S L E E P S U RV E Y
Sleep is something that’s always on our minds at H&W. Questions such as: ‘What do you think (insert weird dream) means?’ ‘Why do I feel more anxious at night?’ and of course, ‘Is it normal to go to bed at 8pm?’ are common topics of discussion in the office and over chat. But, if we’ve learnt anything from the past year, it’s that even a day sitting at home in our pyjamas can make us feel tired. So why is that? To find out more about the nation’s sleeping patterns, we’re involving you, our wonderful readers. We want to know everything about your relationship with sleep, from the aids you use to help you snooze, to the amount of hours of kip you get each night. And, if you enter your answers online at healthwellbeing.
com, you’ll be in with a chance to win our bundle of sleep goodies, courtesy of Kally Sleep. Sweet dreams, everyone!
When we heard that
UK searches for
insomnia cures
and sleep anxiety
had increased 700 percent over
lockdown (happybeds.co.uk), we had
to sit up and pay attention. And it’s no
surprise that us Brits have had trouble nodding off
over the past year: the pandemic brought with it
non-stop worry to keep us awake and so, even when
we weren’t thinking about work, home or health,
the global news had our heads in a spin when they
should have been hitting the pillow.
So, it was armed with these statistics that
we were inspired to launch our Sleep Stories
campaign. From here on out, we’re changing
the narrative around rest. No more do we want
to proudly wear the phrase ‘I’m tired’ like a badge
of honour – sleep is the self-care that we all need
and we’re here to help guide you on your sleep
journey. So, fluff up your pillows, pour yourself
a cuppa and have your say in our simple survey –
your best night’s sleep is closer than you think.
1 What is your age range? Tick one box. o 20-25 o 25-30 o 35-40 o 40-45 o 45-50 o 50 +
2 How many hours of sleep do
you estimate you get a night? o Less than five o Five to six o Six to seven o More than seven 3 Do you think you’ve slept less
since the pandemic began? o For sure o I haven’t slept less, but I’ve definitely felt more tired o About the same as before
4 Have you ever suffered
from any sleep difficulties? Tick every box that applies to you o Insomnia o Sleep apnea o Restless leg syndrome o Sleep anxiety o Other o None of the above
5 Do you think your sleep has got
worse since the pandemic began? o Definitely o A little o No, it’s stayed the same as before
Holly
I SOCIALISE?
W H A T H A P P E N S W H E N . . .
Diary filling up? Get calendar confident with help from the experts
S M I LE LI K E YOU M E AN IT
You experienced hibernation in its true form when the ‘stay at home’ message applied to the nation last year with little-to-no-questions asked. Now, as restrictions are lifting, it seems the pendulum is swinging in the other direction. Pub lunches, brunches, holidays – to an extent – and everything in between are back, and why shouldn’t they be? A rush to make up for lost time makes complete sense and after all, humans are social creatures that can experience feelings of happiness, positivity and a general boost after being around friends and family. “When you interact socially with others, it sets off all sorts of neural pathways. There’s a serotonin lift, which is one of your body’s natural feel-good chemicals and an oxytocin boost when you connect with someone on a deeper level,” explains Sarah Cannon-Gibbs, chartered counselling psychologist at The Family Treatment Service (thefamilytreatmentservice.com). “As a result, when you’re socially engaging with others, you feel better able to be your authentic self and the vagus nerve will connect to the muscles in your face, allowing you to smile.”
I N T R O V E R T V S
E X T R O V E R TSo while the benefits of getting together with loved ones does come with its upsides, it’s no surprise that many people are still hesitant to get their diaries filled up, especially if doing so leaves you feeling like your battery levels are on five percent, without a plug socket in sight. This may also prompt you to place yourself in one of two personality camps: someone who is shy or a bit reserved (introverted) or someone who is confidently social and outgoing (extroverted), but as psychologist and author of The Leader’s Guide to Resilience, Dr Audrey Tang explains, these terms are commonly misapplied. “The original usage in psychology was to describe how people prefer to recharge. In other words, the introvert is very capable of giving mass presentations, being the life and soul of the party, performing to audiences – and doing so very well – in the same way the extrovert is more than adept to
T A K I N G C A R E O F Y O UIt was easy to use a global pandemic as an
excuse not to see people, but now as
invites to social events might be clocking
up, you may be wondering where to turn
when you need to ring-fence some time for
yourself. To start implementing those
boundaries now, Dr Tang suggests
asking yourself a few questions before
committing to any plans: who am I most
comfortable with, who can I be most
authentic with and who can I speak
freely with? Mental social distancing
is also a thing, FYI. “As you open your
doors, make sure you’re letting the
right people in. If you’re worried
about having to make up excuses
to incorporate your wellbeing rituals,
consider being honest with people
and explaining what you’re doing;
you might even inspire them. Don’t
be afraid of saying ‘I’m being protective
over what little free time I have.’ They
might be disappointed, but it’s often
worse to continue with something
that’s not serving your wellbeing
through gritted teeth. The best way you
can be healthy for others is by putting
your own health and wellness first.”
of people still feel nervous
about scheduling plans
cricut.com
21%
working alone or doing intricate detailed tasks in a quiet setting or with little daily contact. But, the extrovert then recharges best with others and the introvert needs a rest after the party is done.” And the reason for feeling less-than-spritely after being around people? Sarah says that living under threat means your socialising muscles need to get their strength up again. “We’ve been living in a state or fight or flight for more than a year and mental exhaustion doesn’t just come from lack of sleep, physical work or lack of exercise, it can also come from the overexertion of intense emotions which, in turn, can deplete our system and leave us feeling drained.”
132Health & Wellbeing
Midwife Marley
Many of the initial changes can come as a bit of a surprise but it’s important to remember that bodily changes are a significant part of new motherhood. Some of the immediate changes include swollen feet, body aches, heavy bleeding, wobbly tummy, night sweats, enlarged and tender breasts and urinary incontinence. Temporary postpartum changes such as swelling, bleeding and body aches usually settle within a few days to a few weeks. If you are suffering from slight urinary incontinence after the birth, pelvic floor exercises should help to resolve it. If the problem persists, it’s time to call your care provider.
Breasts will often enlarge dramatically a few days after the birth when the milk increases. It can be accompanied by breast tenderness which can happen whether you are breastfeeding or not. If you are breastfeeding, you’ll probably find that the breasts remain larger than normal for some time, usually throughout your breastfeeding journey. Sometimes when breastfeeding stops, the breasts will reduce back to pre-pregnancy size but quite often they remain larger. Many women are concerned that breastfeeding causes saggy breasts, in fact it’s the hormones and growth during pregnancy that causes breasts to sometimes sag. This happens to many women who don’t breastfeed but because it often occurs when you stop breastfeeding, due to the reduction in milk, it‘s wrongly associated with it.
After having a baby, it’s inevitable that you will have a belly pouch. Your abdomen undergoes lots of changes during pregnancy, more so than any other part of your body. Age, genetics and weight gain can all play a part in how your belly appears after having a baby but stretch marks and wobbly bellies are totally normal. The uterus also must take time to contract back down to its pre-pregnancy size, so don’t expect overnight changes; this can take up to six weeks. Some women will be wearing their pre-pregnancy clothes within days of birth, but this is not true for the majority. Women who are young, slim and fit/toned pre-pregnancy, that have put on little
weight during pregnancy are more likely to revert to their old clothes earlier. For the vast majority, this takes a significant amount of time. It can take up to a year to recover after having a baby.
Because the skin on the abdomen has been stretched during pregnancy, as have the muscles, it may never be as taut as it was. Stretch marks are a part of postpartum life for most women and they can’t be prevented. Genetics and weight gain play a role in whether you’ll get stretch marks and how noticeable they will be. Stretch marks may appear angry and red initially but as time goes on, they usually fade and don’t appear as prominent.
Due to the uterus growing and stretching belly muscles, some women will suffer from diastasis recti, the separation of the abdominal muscles.
This is often felt by putting your fingers in between the muscles to feel how far apart they are. While most abdominal muscles will repair and tighten over time, occasionally they need a little help. A physiotherapist or postpartum fitness trainer may be able to help with exercises to correct it.
Accepting your new body image is not always easy but here are some tips to help you cope:• Adjust expectations. Remember that everyone
is different, and their postpartum journey will be. Don’t put too much pressure on yourself.
• Let go of the scale. One of the quickest ways to start feeling better in your postpartum body today is to stop hopping on the scales every day.
• Detox from social media. ‘Snap back’ culture is toxic. It harbours unrealistic expectations for most people. Snapshots of motherhood on social media are often unrealistic. If you are feeling pressure from social media, give it a rest for a while or limit your usage.
• Forget the diet plan. Healthy eating, combined with regular light exercise such as walking, is the best way to work towards a healthy lifestyle.
Dr Rangan Chatterjee@drchatterjee
Dr Megan Rossi AKA The Gut Doctor
@theguthealthdoctor
Dr Hazel Wallace@thefoodmedic
Marley Hall, independent midwife (midwifemarley.com). Follow her on Instagram @midwifemarley
For more, connect with
Are you dealing with postpartum changes? We love to hear from our readers; drop us a line at
[email protected] and you could be featured in our next issue. TALKING
POINT
“Age, genetics and
weight gain can all
play a part in how
your belly appears
after having a baby”
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Health & Wellbeing
After having a baby, it’s inevitable that you will look and feel different. Some of these changes will be temporary, but many will be there to stay for good. Here are my tips on how to cope
F E E L W E L L
134Health & Wellbeing
I think lots of people are quite
surprised at just how much
regular walking can contribute
to the quality of their lives. Aside
from all the health benefits, it
creates an oasis of
space to meditate,
solve problems,
imagine dreams or
just share with special
people in your life.
The idea of walking
a marathon in New
York in a bra, to raise
money for breast
cancer, came to me in
a dream more than 20
years ago. However,
the realisation of just how beneficial walking
is only became apparent as I went through
my own breast cancer treatment.
I felt I had lost control of my life as I knew
it, so I grappled to find something to hold
on to. What I ate and how I looked after
my body became those anchors. I started
walking in the belief that the combination of
good food, along with being active, would
be my focus – and I have never looked back.
I went on to found my very own breast
cancer charity Walk the Walk, which has
now raised in excess of £134 million.
More than half a million women, men and
children of all ages and abilities have taken
on our challenges, including our iconic
MoonWalks in London, Scotland and Iceland,
often with a life-changing impact as they
begin to feel the benefits of regular walking.
What I love about walking with a
purpose is the pure rhythm and power of
repeatedly putting one foot in front of the
other, which is why I call it power walking.
I also love the variety of rhythms that I can
create to match my mood, whether it be
meditational and calming, rhythmic hiking,
or more physical and high energy.
It is not just about walking
at a normal everyday pace,
although all walking is good. The
two most important things to
remember are firstly, to walk with
a purpose for a minimum of three
times a week for 30-40 minutes.
Secondly, quicken your pace to
increase your heart rate, so that
you will be walking a little faster
than usual – but not so quickly
that you are unable to speak or
keep a conversation going.
Walking allows me to really be in the
moment, enjoy the fresh air, and discover
places in a very different way. Most importantly,
it allows me space and time to focus on
everything or nothing at the same time.
Once you find that ‘walking place‘ in your
life, you will find it is addictive, and very much
treasured. You will look forward to getting out
into the fresh air, no matter what. H W
After recovering from a battle with breast cancer, the inspirational Nina Barough went on to start her own
charity, Walk the Walk, to raise money for those suffering from the disease. Here, she shares how walking has helped to shape her outlook on life
“I walked back to WELLNESS”
“Walking allows me to really be in the moment, enjoy the fresh air and
discover places in a very different way”
In the hurly-burly of
life, walking truly is the
21st century jewel in
the crown of fitness and
health. It can build overall
fitness at any age, can be a
great aid to prevent diseases,
and can help maintain mental
and physical wellbeing.
135Health & Wellbeing
ST R O N GE R TO GE T H E R
P O L E P O S I T I O N
The modern health benefits of Nordic walking
IMPROVE POSTURE
Just getting those poles in your hands
makes you stand taller and, used
regularly, will lengthen and stabilise
the spine. This is particularly useful
for avid screen users who spend
much of their working week
hunched over a computer.
REDUCE DIABETES Nordic Walking For Health says
studies have found using walking
poles increases the metabolic and
cardiovascular demands of walking –
and, as a result, helps to the reduce risk
factors associated with type 2 diabetes.
ALLEVIATE BACK, NECK
AND SHOULDER PAIN We can all suffer those aches
and pains, but research confirms
using walking poles help to improve
upper-body mobility, which in turn
tackles problem areas.
BOOST YOUR
CARDIOVASCULAR HEALTH That’s true of any form of brisk walking.
But Nordic walking provides an even
more effective workout, which helps
to strengthen your heart.
MINIMISE IMPACT By providing that extra stability, you
take the strain off your knees, while
also boosting power and speed.
TURN YOUR WALKING SESSIONS
INTO A FULL-BODY WORKOUT Opt for poles and your upper body
gets an effective workout. They can
help to build muscle, too.
HELP REDUCE SYMPTOMS
OF PARKINSON’S
Research has shown Nordic walking at
moderate to high intensity has positive
effects on the severity of Parkinson’s
disease and also on patients’ balance,
gait and motor function.
BREATHE EASY
Nordic walking has been shown
to be effective for people with chronic
obstructive airways diseases, improving
the uptake of oxygen. That was the
case even though patients didn’t
believe they were doing a more
challenging workout.
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Dementia: it’s a diagnosis many of us fear for ourselves and our loved ones later in life. So, what if it comes early and
you’re suddenly one of the few cruelly forced to deal with this condition before you reach 60? Here, Wendy Mitchell
sheds light on what it’s like to live with early onset dementia – and shares her inspiring story with Nicci Gerrard
Living with
ST R O N GE R TOGETHER
Dementia
The very word dementia can frighten us. Many people,
at the diagnosis, jump-cut forward to their anticipated
end, where memories have slid away in catastrophic
chunks, where language jumbles up and is lost,
where chaos and loss squat in the ruins of the self.
I first see Wendy Mitchell standing at the
large window of her front room in Yorkshire
looking out. She’s slender and upright,
with short, peppery- brown hair and a
small, neat face.
She smiles as I approach, a wide and
undefended smile. When she opens the
door, she is welcoming and although she
had said in advance she was anxious about
my visit, she seems relaxed and alert.
The house is scrupulously tidy and clean;
everything has its proper place. There’s a
large diary in the kitchen whose pages are
interleaved with email printouts; there’s a
wall calendar with appointments marked up
in large, legible letters.
I notice, as she moves about making me
tea, that she has a slightly wide-legged and
rolling gait, like someone standing on the
deck of a ship. When she speaks, there’s
an almost imperceptible blurriness to her
words, as if they’re beginning to lose their
hard edges and melt together.
I see these things only because I know
that she has been given a diagnosis most
of us would dread. Wendy is in her 60s. In
2014 she was diagnosed with Alzheimer’s;
she also has vascular dementia. She is young
to have an illness that is associated with
age: in the UK, about one in six people
over 80 will develop dementia.
Yet early-onset dementia represents
approximately five percent of the 850,000
people living with the condition in the UK,
and it may be significantly under-diagnosed.
This means that at least 43,000 people of
working age are living with it, some even in
their 30s and 40s. Wendy is cruelly unlucky,
but sadly not unique.
What marks her out, however, is that she
has written a book about her experience.
Making a narrative about the loss of narrative;
finding words for the failure of language;
giving a voice to emotions that usually go
unspoken. Somebody I Used to Know,
written with the help of the journalist
Anna Wharton, is a lucid, candid and
gallant portrayal of what the early stages
of dementia feel like.
From the days of fog and exhaustion,
through the bewilderment of medical
examinations and psychological tests, into
the certainty and fear of knowing what was
wrong – and then into fear’s aftermath. For
her, this meant finding a new purpose, a way
to be optimistic and valuable in the world in
the face of her own unravelling.
This memoir, with its humour and its sense
of resilience, demonstrates how the diagnosis Featu
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of dementia is not a clear line that a person crosses; they are no different the day after the word is attached to their sense of confusion and the vague but insistent sense that something is wrong than they were the day before. They have an illness currently without a cure and they’re still one of us. It’s the stigma and the loneliness surrounding the disease that turns something that is painfully hard into something that is barely endurable.
Before her dementia, Wendy was in control of her life. She hated to ask for help from anyone and she liked to plan ahead.
She was a private, level-headed and self-possessed woman. A single mother of two beloved daughters now in their 30s, an NHS administrator, an organised and extremely energetic woman who would get up at five in the morning to get to the office early.
Someone who would do all the DIY in her house (she was a good painter and decorator, a nifty wallpaper hanger), and who loved outdoor exercise with wholehearted endeavour.
Wendy’s book opens with her running (she used to love running, being outside with the wind in her face, adrenalin surging
through her). And then she falls, crashing to the ground with no explanation of how she came to be there, no pothole or bumpy ground to trip her up.
She says that she already knew something was wrong without knowing what it was: there was a fog in her brain, a thick sense of weariness, and occasionally a sudden blank – “a big, dark black hole”.
But it never occurred to her that this was dementia. She had “zero experience” of the illness, just thought it was what old people had, and anyway, dementia was about forgetting things, not this insidious sense of the world being skewed. The diagnosis came
gradually, after a series of meetings with her GP, with a neurologist; after memory tests, which she conspicuously couldn’t do, the words she was supposed to repeat wiped from her memory like chalk off a board and the clockface she drew coming out wonky and awry.
She read the formal diagnosis upside down on a letter on the neurologist’s desk: some memories disappear quickly nowadays, but that one remains vivid. There it was in black and white, not just said but written.
Official. Final. “Well, I thought: what
now? I was gobsmacked. And I felt a total emptiness. There was nothing I could do; the inevitability of what was going to happen was out of my hands.
“I felt very sad. And I felt sad for my daughters: you can’t escape the sadness. I think I expected the services to kick in. When you have a stroke, then you get physio. Here, there was nothing: it was just, like, a sad face, and,
‘I’m sorry, nice meeting you, goodbye’. It took me ages to get round that fact.”
It’s an illness where the whole family get the diagnosis. During the time I spent with her, Wendy spoke repeatedly of her daughters. When she was upset, her sorrow was for them; when she thought ahead, it was their future that made her anxious. She wants to be their mother still, to protect and
look after them, and is determined they should never become her carers.
Two weeks after the diagnosis, she went back to the neurologist with her daughters, introduced them and left the room, so that they could ask whatever they wanted. “But you don’t know what you don’t know,” she says.
For six months, her life was adrift. She went to work, concealing her diagnosis, trying not to be caught out, assailed by the terrifying moments of blankness that sometimes, increasingly often, swallowed her whole.
Days were dominated by trying to hold things together, by Post-It notes on which she wrote herself instructions and reminders, and by the desperate and, in the end, futile attempt to hold disorder and panic at bay. Things began to change only when, through the Alzheimer’s Society network, she started to meet other people like her.
“It was the first time in my life I had met people with dementia – it was wonderful, the best thing I could have done. I saw they were no different from the rest of the world; I saw it wasn’t the end, after all.
“There is nothing more comforting than confiding in other people like you: yes, I did that too. And no one batting an eyelid if someone thinks Queen Elizabeth is pregnant. It is absolutely non-judgmental, and oh, there’s so much laughter because so much is very funny, the ridiculous things we can do.”
Now Wendy takes part in research, is part of the Three Nations Dementia Working Group, talks at conferences, is a “dementia blogger” offering advice, encouragement and hope to others.
Wherever she goes, she speaks out about the illness. Dementia “strips away your sense of value” and of having a place and purpose in the world, but talking about it, facing the truth, has become her life’s work. Because, as she says, “never make it a secret. There should be no shame. Why feel ashamed of having a complex brain disease? People are afraid to talk about it.”
When she told her work colleagues of her diagnosis, she was aware they would be shocked and embarrassed so she was as gentle and tactful as she could be, breaking the news to them and in some way comforting them for her misfortune.
When her neighbour, with whom she used to chat every day, was suddenly “crossing the road to avoid me” she had to confront him and ask him why. Shame stops people facing the truth and dealing with it.
In her book, Wendy intercuts the account of her dementia years with what read like wistful love- letters to her previous self – that lucky woman who worked long hours, ran in all seasons, hung wallpaper, looked
“Never make it a secret. There should be no shame. Why
feel ashamed of having a complex
brain disease? People are afraid to talk about it”
142Health & Wellbeing
Now in her 60s,
Jane, of Bristol,
recalls how illness,
as well as decades
of underlying anxiety and
depression, finally led to her
eventual mental breakdown.
“It was a very difficult time and my life sank
to rock bottom. I had a great job looking
after a housing project for elderly people
and enjoyed it very much.
“However, I was suffering with an
increasing numbers of panic attacks and
bursting into tears at work. Looking back,
I think I had suffered with problems
relating to depression since my teenage
years. I also felt the pressure of looking
after my elderly parents, and was suffering
with sleep apnoea and neuromuscular
problems that were not being treated.
“Then, to top it all, my husband left
me for someone else and my elderly dog
died. It was all too much for me and my
world literally seemed to sink into the
ground. Everything felt impossible.”
Although Jane had sworn that she
would never own another pet, a friend
persuaded her to visit a local dog home.
“I was told about a greyhound that was
looking for a new home. She was three
years old and bred for racing, but she only
ever came second. I met the dog trainer
and I immediately fell in love with the dog,
Tilly,” she says. Rather like Jane at that
time, Tilly was emotionally closed off
and unable to socialise.
“Tilly had to deal with some big
changes. She arrived having never lived
with a person before and was without
her dog companions for the first time in
her life. It must have been so strange and
unfamiliar for her and it took her a while
to open up. I guess I could relate to how
she was feeling because of my own low
feelings,” she says. “But within a few weeks
we had bonded in quite an amazing way
and became great companions – it was a
life-changing moment for me.”
Owning a dog meant that Jane had to
go outside her home each day to walk Tilly.
“I would force myself to go out because
Tilly needed the exercise and I discovered
that it made me feel a lot better,” she
says. Over the years, Jane’s adopted six
greyhounds. Today, she lives with Charlie
and Rosie, who are both aged 11. “I think
older dogs are perfect for me – now I’m in
my 60s, they are less energetic and easier
to care for,” she says.
“Having greyhounds has saved my
life. I have a reason and purpose to get
up each day. I find that caring for them is
therapeutic. It’s rewarding to see them
enjoying their lives. I simply can’t imagine
being without my dogs.” H W
“BECOMING A
DOG OWNER
HELPED ME BEAT
DEPRESSION“ Jane Crow was in her 40s when her life fell apart;
thankfully, she restarted on a ‘wonderful new journey‘ thanks to her first greyhound
“I would force myself to go out because Tilly needed the exercise”
ST R O N GE R TO GE T H E R
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At Bells & Roses we are so passionate about self-care and wellbeing. We off er a variety of gifts
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10 WELLNESS
WINS Bolster your health and
wellbeing with these tips to hook onto your daily practice
1 Hydrate with
juicy fruits If you’re finding
it a struggle to reach
the recommended
guidelines for water
intake (the NHS recommends
1.2l a day, FYI), you can up
your levels by eating foods
that are packed with it. These
include tomatoes, celery,
lettuce, watermelon, cauliflower
and – to our joy – even bread.
2 Switch up where you squat to stay motivated Now that the weather is
starting to improve, carry some of
that ‘Monday motivation’ through
the whole week by taking your
workout outside. A change
of scenery, say from your front room
to your back garden, will not only
give you more space, you’ll be
getting more natural light
before getting behind
the computer screen.
3 Consider your mask’s material To tackle that pesky
maskne that keeps invading your
chin, you should avoid wearing
a cotton mask because this will
absorb sweat. Instead, choose
a mask that has tightly woven
material, such as cloth and, to
avoid further irritation, ensure your
mask has fastenings so it won’t
move around on your face.
4 Go green Got the
shakes after
your morning cup of
coffee? It happens to
the best of us. If you’re particularly
sensitive to caffeine, taking some
L-theanine (an amino acid found
in green tea) alongside it can help
to reduce the anxiety that some
people feel and induces
a calming effect.
5 Know your sources Everyone, from frequent
gym-goers to your next
door neighbour, is consuming
more protein now than ever
before. It’s important to get your
intake from a variety of sources
that are readily available though,
including beans, nuts, meat and
organic non-farmed fish.
6 Harness some control by being flexibleChange is difficult for all
of us, but if the stress from it is
having an impact on your mental
wellbeing, try focusing on what
you can control, rather than what
you can‘t. Let go of preconceived
ideas or expectations of how
things ‘should be’ and look at
‘how they are right now’.
7 Increase your fibre intake slowly While we‘re big advocates
for including whole foods, such
as beans and lentils into your diet,
keep in mind that your digestive
system might not be used to the
increased amount of fibre in a
short space of time, so be sure
to give it a few weeks to adjust.
10 Sleep tight to hack your hormones Hormones control
so much of your body and not
getting enough sleep in the long
term leads to fatigue, impaired
learning and memory, and
irritability. Getting your eight hours
may seem like a luxury, but it’s
imperative to good overall health,
as lack of a few z’s can make you
susceptible to illnesses, such as
the common cold or the flu.
8 Take a break from the screen A digital detox is, let’s
face it, pretty out of the question
for most people. If you want to
have more time away from the
screen, try the 20-20-20
principle. The concept
is simple: for every 20
minutes of screen time,
look away at something
that’s 20 feet away for
at least 20 seconds.
9 Bolster your confidence Updating your CV might
not seem like something
you think to frequently do, but
refreshing it can help you reflect
on your achievements and get you
ready to make that career move,
helping you to look back on your
incredible repertoire of skills.
144
Health & Wellbeing
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S T A R L E T T E R
Dear Health & Wellbeing, 8 Walking Mistakes You Might Be Making (May 2021) really struck a chord with me.
Your experts’ tips were fantastic and made me realise I was wearing the wrong type of shoes, for starters. My steps were too wide
and I also wasn’t drinking enough water. I’m so glad I’m able to do a meditative walk with a group now and I’m really
looking forward to it. I love walking and want to get the best out of it!”
Rikki, Wirral
145
Health & Wellbeing
Caroline Barnes
The celebrity make-up artist on skincare superheroes and the advice she’d give to her younger self
Five minutes with...
a daytime soak is the height of
luxury for me. Beautiful bath oils
and a super snooze as you relax
afterwards on the bed is so
calming and such a treat after
a busy week.”
What are your skincare
non-negotiables?
“Daily vitamin C and retinol.
When I incorporated these
products into my regime,
the difference was incredible.
I’m also learning lots more
about the importance of the
microbiome of our skin and
new powerful natural brands
and, while the skincare industry
is booming, it’s important to
invest in products that will
actually make a difference.”
What do you do to bolster
your mental health?
“Running has been an incredibly
balancing tool. If I feel out of sorts
then a run, even just for half an
hour, somehow resets my mind.
I couldn't run one kilometre
without stopping a year ago,
so I say to people, if I can do it,
anyone can! I also take probiotics
daily, as I really think our guts
need to be looked after as they’re
very much linked to our minds.”
Is there any advice you‘d
give to your younger self?
“Don’t be so hard on yourself!
Remember that everyone is
carrying their own worries, so
don’t stop yourself doing things
because you’re feeling self-
conscious. I had such bad
acne when I was younger and I
couldn’t look people in the eye.
I have learnt that if you pay
attention to other people it takes
the focus off yourself. Put a smile
on your face and make someone
smile back, it‘s a great feeling.”
What does your daily
make-up routine consist of?
“A sheer base that gives a decent
amount of coverage and glow,
such as the Miracle Second Skin
by Max Factor. I’ll also do my
brows, put on lashings of mascara
and, at this time of year, a coral
watermelon lip.”
What do you eat for
healthy, glowing skin?
“I love veg, so I find it easy to get
plenty of variety in my diet. I’ve
just started taking Wild Nutrition
Natural Glow supplements [£90 for
a 30-day supply, wildnutrition.com]
to help protect my skin during the
summer months, as they ensure
I have all the vital vitamins for the
best complexion I can achieve.”
How do you like to work out?
“I run and have just completed
my first half marathon. I live near
a few commons, which is really
convenient and I find it's the best
way to de-stress and energise
myself. It’s just a shame I’ve only
discovered this now at 48!”
Is there anything positive
you can take from 2020?
“Definitely. Although it‘s been
intense, I’ve loved being with my
three boys and working from home
rather than in far-away studios.
I’ve learnt to be happy with a
simple day, rather than trying
to pack 100 things to do in a
weekend and being exhausted by
Sunday. I tried – many times – to
make soda bread, but failed. It
seems that I bake lethal weapons
instead, but at least I gave it a go!”
How do you like to relax?
“Snuggled on the sofa watching
a family film, or with a glass of
wine, friends and a ton of laughter.
Failing that, I’m a bath addict, and
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Health & Wellbeing