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

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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

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Health & Wellbeing

Become a subscriber this month

and receive three issues for £9.99! For details, turn to page 30.

SUBSCRIBE TODAY

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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

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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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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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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

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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

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.co

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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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Healthy Start will bring you a selection of…• Easy workouts and training

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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

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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

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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

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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

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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

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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

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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

77

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.”

91Health & Wellbeing

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

92Health & Wellbeing

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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X-Back Swimsuit in Cobalt, £120

X-Back Swimsuit in Black, £120

98

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

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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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Health & Wellbeing

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

113 Health & Wellbeing

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

https://9134c92cz0gp40ee35p6wjj8pd.hop.clickbank.net/?tid=PDSHARE

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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.

123

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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Health & Wellbeing

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Looking to stay fit, healthy and happy? Health

& Wellbeing magazine is your go-to lifestyle title,

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nutritionists, exclusive interviews with

celebrities, including Tess Daly and Fearne Cotton, and top tips from GPs, as well as

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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

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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 . . .

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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

letters@healthwellbeing.com 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

that are all about grabbing those moments of calm, comfort and happiness and

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Each gift comes with a handwritten personalised message for that personal touch and sealed with dried

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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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Get in touch with Health & Wellbeing magazine and you could win this Mended Heart Necklace from Cloudy Lemonade Jewellery, worth £44! Cloudy Lemonade Jewellery focuses on spreading happiness, positivity and empowerment with all of its designs. Its motto is simple: if it won’t make you smile, it doesn’t get made! Each heart within the necklace is completely unique and made from recycled silver. To find out more about their products, visitcloudylemonadejewellery.co.uk

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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