w&h feel good you - spring 2016
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SPRING
Lose 3lb a week
WIN!
THE NUMBER O
HEALTH MUST D
Make goohabits stic
NO PILLS
REQUIRED
AGE PROO
YOUR SKINF A S T !
F A TBURN
W E L L B E I N G B E A U T Y D I E T F I T N E S S S E L F H E A LT
A LUXESPA BREAK
WORTH £1 , 500
How to fibalan
LESSTRES MORLIVIN
EAT BETTER
STOP CRAVIN
Terms & conditions apply
Switch on yourskinny genes
Best buys to soften those line
Stay strongefor longe
Heal aheadache
Tone your tum,thighs & arms
MINUTEWORKOUT
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P H O T O G R A P H L
I Z M c A U L A Y
Happy, happy spring! (Can you tell I’m not a winter fan?)
I always feel that this is really the best time of year to make a
co m m itme nt to ge t fit– no excuses that it’s too cold, or too
dark! That’s why we’ve come up with a brilliantaction plan
that holds your hand through a fab walking wo rko ut lus
a four-week, 15 minutes a day toning routine. Do try it!
Of course, if tness isn’t your focus, we’ve plenty of other
fe e l go o d ide as, from he rbal re m e dieshat will sort all your
wellbeing niggles tobrilliant be autytips that will get you
glowing, to he althye ating m ade s im ple o how to beat stress
and
find balance , which is so key for us all in this hectic world.
Hope you enjoy the mix, hope to see you for our summer
issue and until then, I hope you fe e l fab ulous e ve ryday!
C arrie Taylor Editor
EDITORIAL DIRECTOR
Sue JamesEDITOR
Carrie Taylor
CREATIVE DIRECTO RDavid Dowding
ART EDITORSGlen Wilkins and Emma Price
DESIGNERSKatie Archer and Chris McPhail
PICTURE EDITORS Sharon Mears and Joanne Crawford
CHIEF SUB EDITOREmma Badger
DEPUTY CHIEFSUB EDITORCarly Rigley
SUB EDITORLinda Blakemore
PUBLISHING DIRECTORRoger Cummings
PUBLISHERKate
Mowatt
M ARKETING EXECUTIVECharlotte Tonry
Feel Good You is published by woman&home, Time Inc. (UK) Ltd,
The Blue Fin Building, 110 Southwark Street, London SE1 0SU,
telephone (020) 3148 5000. Distributed by Marketforce (UK) Ltd,
5 Churchill Place, London E14, telephone (020) 3787 9001.
Printed by Polestar Chantry. Reproduction by Rhapsody. Prices
quoted throughout are RRP, checked at time of going to press.
S U B S C R IB E TO U S !Se e page 76 fo ro uro e r
FO LLO W U S On Twitte r
@FeelGoodYou – or @fgycarrie
THIS SPRING I WILL MOSTLY BE...
Ram ping up m y a pp-tivity.Iw as re ally
m o tivate d b y our re ade rs w ho te ll (p94)how
us ing an app has he lped the m ke e p tte r.
Ialre ady do a shorthom e w orkoutm os t
m o rnings (s o it’s do ne and o ut o fthe w ay),
b ut no w I’m go ing to try Fre e le tics , w hich
pe rs on alis e s w orkou ts to s uityour tne s s
level.The re ’s one forhom e, gym and
running to o.I’ll let you k no w ho w Ige to n!
Welcom e to eel G ood Y ou!
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✢ YOU R WELLBEING
1 4 Th e re ’s a h e rb fo r th a t ! The natural way to tackle com m o n ailm e nts
18 ST A Y ST R O NG E R F O R L O NG E R
The num b e ro ne he alth m ust-do
to achie ve pe ak m uscle tne s s
2 0 Q & A The thing with s pring
2 1 m I ill o r ju s t a n x io u s ? A
hypo cho ndriac’s he alth guide 2 4
2 4 Se c re t s o f a s h a rp e r b ra in Boostyour
m ind powe r, pre ve ntm e m o ry lo ss
2 7 Tim e to e a s e th e p a in … N atural
re m e die s to the re s cue
2 9 If y o u o n ly d o o n e th in g Be kind
to youre ars
3 0 w a y s to s o o th e y o u r g u t Re s to re
dige s tive harm o ny naturally
3 2 We llb e in g in s id e r W hat’s ne w
3 3 We llb e in g s h o rt th o u g h ts
✢ YOU R BEA U TY
3 6 No m a k e - u p ” m a k e -u p tric k s
The invis ib le way to flawle s s s kin
4 0 E A G E Y O U R S K IN!
Be s tbuys to s o fte n tho s e line s
and kee p yo urco m ple xio n
lo o king fre s h4 2 Ne a rly tim e to d itc h t h e t ig h ts ! M a ke
s ure yourb are le gs loo k the irb e s t
4 4 w a y s to g e t y o u r n a ils in s h a p e
Fab ulous gro o m e d re s ults in no tim e
4 6 Ha v e a g r e a t h a ir d a y !
Pro b le m -s o lving advice , plus o urpick
o fthe b e s tto o ls o fthe trade
4 9 If y o u o n ly d o o n e th in g
De ne yourbrows
5 0 & A C o m m o n little b e auty que rie s
5 2 Be a u ty in s id e r W hat’s ne w
5 3 Be a u t y s h o rt th o u g h t s
C o v e r p ho to gra p h N e il M arrio tt.Styling, JuliaM ay M o rgan.Jum pe r, Pure C o llectio n.Shorts ,
G ap.V is o r, Se afo lly.W atch, Ice -W atch
✢ YOU R D IET
5 6 BU RN F A T F A ST! Switch o n yo ur
s kinny ge ne s and lo s e 3lb a w e e k
6 2 Ho w to g e t a a tte r tu m Expe rttips
6 4 Me a ls in a ja r H e althy ide as to pre pare
ahe ad – justgrab a jarand go !
6 7 On o u r s h o p p in g lis t Foo die b uys6 8 Lo o k in g fo r a d ie t th a t re a lly w o rk s ?
Try the plan thatde live rs to yo urdo o r!
6 9 If y o u o n ly d o o n e th in g G e tinto
b o ne b ro th
7 0 La te s t k itc h e n m u s t-b u y s O urpick o f
the m o s tuse ful gadge ts , plus thos e
thatwill he lp yo u s tay o n track
7 2 & A So lutio ns to e ating he althie r
7 3 re n u ts th e p e r fe c t s n a c k ? W hy
a handful is s o go o d fo ryou
7 4 ie t in s id e r Tips fo re ating we ll
7 5 ie t s h o rt th o u g h ts
contentsdenotescoverstory
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✢ A ND THE REST
6 Ou r fa v o u rite th in g s Fee l goo d buys
8 Wh a t ’s h e a lth y rig h t n o w !
N e ws , update s and ce le b rity ins ights
5 1 WIN A L U X E SP A B R E A K Enjo y two
fab ulous nights away, wo rth £1,500
7 6 Su b s c r ib e to F e e l Go o d Yo u
1 14 Try th e w & h d a tin g c lu b It’s ne w!
1 2 0 Su b s c rib e to w o m a n & h o m e
1 4 0 Ne w h o riz o n s O urpick ofho lidays
thata re o uto fthe o rdinary
1 4 6 My fe e l g o o d s e c r e t s Sara C ox
✢ YOU R F ITNESS
8 0 SPRING A C TION PLA N Fo ur-we e k
wo rko utto ge t tte r… plus , to ne your
thighs , tum and arm s in jus t15 m inute s !
8 4 Ge t y o u r b a la n c e Sto p the wo bb le
– wa ys to s tay s tro ng and s te ady
8 6 My tn e s s s to ry So phie Ellis -Be xto r
s hare s he rjo urne y to loo king gre at
8 8 w a y s to to n e y o u r re a r Supe r-
s culpting m o ve s fo ra rm de rrière
9 0 Ne w k it w is h lis t The late stge ar
9 2 If y o u o n ly d o o n e th in g Power
up a wee ke nd walk
9 3 & A H e lp with ge tting t
9 4 T c h k e e p s m e o n tra c kRe ade rs
e m brace the late stgadge ts to ge t t
9 8 in d th e p e r fe c t g y m fo r y o u Your
che cklis to fwhatto loo k fo r
1 0 0 F itn e s s in s id e r W hat’s ne w
1 0 1 itn e s s s h o rt th o u g h ts
Subscribe from only £8.99 per year – see our specialoffer on p76!Sub s criptio n rate s :one ye ar(4 is s ue s )including P& P:U K £17.25 ;Euro pe & Eire € 26,
N o rth A m e rica $49.50;Re sto fW o rld £26.Fore nquirie s and o rde rs, plea se e m ail
he lp@ m agazine s dire ct.com , alte rnative ly fro m the U K call 0330 333 1113;ove rs e as call
+44 330 333 1113 (line s are o pe n M o nday-Friday, 8.30am -5.30pm G M T, e xcluding b ank ho lidays ).
D on’tm issoursum m erissue,onsale14July
✢ YOU R HEA LTH
1 0 4 o y o u n e e d a h e a lth MOT?
C he ck-ups thatm ake a diffe re nce
1 0 8 D o n ’t le t y o u r te e th g iv e y o u r a g e
a w a y Sm ile with co n de nce
1 1 0 Th e lo w d o w n o n le n s s u r g e ry Late s t
advance s to im pro ve your vis io n
1 11 If y o u o n ly d o o n e th in g Tre atyo ur
b ack pain right
1 1 2 A S E T H A T H E A D A C H E Re duce the
pain… no drugs re quire d
1 1 5 & A Yourhe alth que s tio ns ans we re d
1 1 6 Liv e r d a m a g e : w h a t y o u n e e d to
k n o w D o n’tle talco ho l and fatty fo o ds
harm yourhe alth
1 1 8 He a lth in s id e r W hat’s ne w1 19 He a lth s h o rt th o u g h ts
✢ YOU R SELF
12 4 E SS A NG ST MO R E L IV ING
H o w to re dre s s the life b alance
1 2 8 If y o u o n ly d o o n e th in g Scentyour
m oo d happy
12 9 MA K E G O O D H A B IT S ST IC K Easy
ways to e atb e tte r, s to p the cravings
1 3 1 & A Re latio ns hip que rie s ans we re d
1 3 2 in d th e c o u ra g e … t o b e y o u
Tap into yo urinne rs tre ngth
1 3 4 e c lu tte r y o u r b ra in Lighte n the load
and cle aryourm ind
1 3 6 Yo u r h u s b a n d … b u t im p r o v e d ! A lte r
his b e havio urfo rthe b e tte r– b y
changing youro wn
1 3 8 Se lf in s id e r W hat’s ne w
1 3 9 Se lf s h o rt th o u g h ts
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There’s plenty to look forw ard to now that spring is here
– here’s our pick of stylish treats for the new season
BE U TIF U L BOD YThis luxurio us b o dy cre am with 25 % s he a
b utte rinte ns e ly nouris he s s kin, re ady fo r
s um m e re xpos ure !£32, loccitane .com
PRETTY U ND IESTre atyours e lfto s o m e love ly flo ral unde rwe ar.
The a Blush Flo ral ba lco ne tte b ra, £32;
b rie fs , £15, panache -linge rie .co m
C LE R WINNERSim ply ll this s tylis h glas s te apo twith a
s e lectio n o fyum m y Tio s k te as .Glas s and o live
wo o d te apo t, £54;te as , fro m £10, to as t.uk
A FEW O F O U R
T IN Sfavourite
BELT U PA re ally us e ful white b e ltfo rthe lighte r
days, in a love ly plaite d de s ign.£14
(pack o fthre e ), ne xt.co .uk
ROSY C HEEK SThe ide al blush com pactto warm up yo ur
co m ple xio n.RM K C o lo rPe rfo rm ance
C he e ks , £29, s e lfridge s .com
SPRING SC ENTH e rald the com ing o fwarm e rwe athe r
with the s cento fpe o nie s .Roo m diffuse r,
£23.50, b ranche-do live.com
F RESH HERBSBring the o uts ide in with a s pritz ofthe
new Jo M alone cologne s.He rb G arden
C o lle ctio n, £44 fo r30m l, jo m alo ne .com
LO NG LASTING
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C O M P I L E D
B Y
L I S O N
I S O N
PASTEL PERFECT
In o n - tre n d p in k a n d a c la s s ic d e s ig n ,
th is b a g is g re a t fo r a n y o c c a s io n . Na n o
Stra t h b e rry b a g , £ 1 9 5 , p a d life s ty le .c o m
FLORAL DANCE
A b e a u tifu l k im o n o in o n e o f T d Ba k e r’s
s ig n a tu re fl o ra l p rin ts . Pe rfe c t fo r lo u n g in g !
T d Ba k e r k im o n o , £ 3 9 .5 0 , d e b e n h a m s .c o m
WATCH THE BIRDIE
Y u r liv in g ro o m w ill b e a ll a fl u tte r w ith
th is p re tty b ird c u s h io n . £ 1 3 , d iy .c o m
CLEAR SKIN
Th e u ltim a t e x -it, m ix w ith w a t e r to c r e a te a n
e x fo lia n t m a s k f o r g lo w in g s k in . Brig h te n in g
C le a n s e a n d Ex fo lia te , £ 3 9 , d e m a m ie l.c o m
BATH TIME
So p r e tty y o u w o n ’t w a n t to u s e th e m ! So a p
in th e s h a p e o f fl o w e rs – g re a t a s a g ift. Blu s h
Ro s e b a t h in g fl o w e rs , £ 1 0 , h e a t h c o te -iv o ry .c o m
MODERN TWIST
Th e p e rfe c t s ta t e m e n t je w e lle ry p ie c e !
Ha n d m a d e in s ilv e r w ith g o ld d e ta ils .
Rip p le m u lti rin g , £ 1 7 8 , la t h a m a n d n e v e .c o m
TEMPTING TRIO
Sc e n te d w ith c itru s , g re e n te a o r n e ro li,
th e s e h a n d c re a m s a re a h a n d b a g m u s t-
h a v e . £ 9 .9 9 e a c h , h e y la n d a n d w h ittle .c o .u k
GOLDEN TOUCH
A n e c h a in w ith a g o ld e n d is c a n d tw o s e m i-
p r e c io u s s to n e s g iv e s th is a c o n te m p o ra r y
e d g e . Lo la Ro s e n e c k la c e , £ 6 1, q v c u k .c o m
SK IN
FIX IT
O N
TREND
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New s,view s,w hat’s on w hen – PLUS the latesthealth findings under discussion
RIGHTNOW
what’s healthy
HEALTH NEWS
ofw omen now stick todiets during the w eek…
only to overindulge at thew eekends on junk foodand alcohol.T he su rvey,by Spatone® liquid iron,revealed tiredness is th ebigg est tr igger for food
overindulgence,w ith 44%claiming a busy w eek left
them feeling exhaustedand more inclined to give
up on being healthy.
80
1001 RemediesPurAir Air Purifying
Spray instantlydetoxifies the air and
reinforces n aturaldefences w ith
antiviral,antibacterialanti-microbial
essential oils.£24,victoriahealth.com
M y l i fe in exer cise Actress Tamzin Outhwaite, 45, has two daughters,Florence, eight, and Marnie, four, with ex-husband, Tom Ellis. She lives in London
Sp ort w as m y everythingw hen Iw as at school;Iactuallychose m y secondary schoolbased on the sports facilities!Iloved netball,tennis,tram polining and rounders.B ut m y least favourite w as
hockey – because m y shinstook a battering! These days, my big love
is yoga, preferably the hot
version. I’d like to do it every
day, but I’m lucky if I get
two classes a week in. When
I’m really short of time, I do
Amanda Byram’s TBSeen
workouts (the abs workout
is quite brutal!) or a Davina
McCall fitness DVD.
Ilike to set m yselfchallenges.W hen Istartedat m y yoga studio,YogaC entric,Ipaid £2 0 for 20classes,but you had to do aclass a day to get the deal.Iset m yself a goal to do on e
a day,so it only cost a £1…it w as a value-for-m oneyfitness ch allenge! Exercise makes me feel
euphoric. When I want to
congratulate myself, I have a
big glass of wine at the end
of the day… which kind of
defeats the object!
O ne thin g I’m desperateto do is join an adult netballteam .I’ll play w ing defence
or goal attack;they w ere m yfavourite p ositions at school. I’m a pretty healthy eater –
it’s the volumes of food I eat
that’s less healthy! There’s a
joke among the TBSeen girls
that there are varying degrees
of hungry - “hungry”, “reallyhungry”, “starving” and “Tamzin
hungry”. I don’t just eat what’s
on my plate, I finish off
everyone else’s!
Tam zin is wo rking with
ce le b rity frie nds including
Kate Thornto n, A m anda
Byram and Lis a Fa ulkner
o n cashb ack s hopping
we b s ite TBSe e n co m
T H E R E ’S N P P
F O R T H T !If anyone in your fam ily hasa food allergy or in tolerance,check outSpoon Guru.Youcreate your profi le (for exam ple,no gluten or nuts,organic,etc),then the app can fin d you recipesand check outproducts via thebarcode w hen you’re shoppingto confirm if they’re suitable for
you.C om ing soon,a restaurantfunction to m ake eating outm uch sim pler too.Free from
the A pp Store;find outm ore atspoon.guru
FGY
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w o m an &h om e F EEL GOO Y
I’ve accepted thatI’llnever be a size ten and that’sfine with m e.Iputon four
stone when Ihad both m y kids,m ainly because Ididn’texerciseand ate everything Icould
a
This I know… ZOE B ALL
W earw raparoundsung lasses
toreducetheam ountofpollenor
sporesthatenteryoureyes.
Spread Vaselinearoundtheedge
ofeachnostriltotraporblockpollen.
AlsotryH ayM axAllergenBarrier
Balm ,£6 .99,boots.com
D ryclothesindoorsratherthan
onthew ashingline,asdam p
clothescollectpollen.
Taketho seshoesoff !Your
favouritew edgesm ightbew hat’s
trackingpollutants,allergensand
toxinsintoyourhom e.W ipeyour
shoesonam atandstoreaw ay.
W ashaw aypollen.W henitfinds
itsw ayintoyourhairitcantransfer
ontoyourpillow ,causingfurther
irritationatnight;aw arm show er
beforebedcanm inim isetheim pact.
C utsugar–refinedsugartriggers
ariseandfallofbloodsugarlevels,
w hichcausesanadrenalinesurge
thatactivateshistam inerelease.
yt
THE TRUTH More than
a third seeking treatm ent
for blem ishes are over the
age of 35.Stress,pollution ,
horm onalim balance and
po or diets are the m ain
factors thatruin our skin.
Nutricentre.com experts
recom m end:eatfish three
tim es a w eek,top up your
selen ium levels w ith Brazil
nu ts,shellfish ,w holeg rains
and seeds,and go for orang e
foods,w hich contain
betacarotene,a precursor
to Vitam in A,w hich is an
essentialnutrien tfor proper
skin function . >>
ACNE IS ONLY ATEENAGE CONDITION
FGY HAY FEVER BUYSH yco sanFreshEyeD rops(£8 .99inallgoodpharm acies
andopticians)haveapreservative-freeform ulationofall
naturalingredients,includingnaturalplantextractEuphrasia
toreducerednessandprovidenaturalreliefform ildeye
irritation.A.VogelPollinosanTablets(£9.15for120)andNasal
Spray(£7.50for20m l)areanaturalw aytoreducethe
effectsofpollenandotherallergens,andkeepw orkingfor
longperiodsoftim e.W idelyavailableorfrom avogel.co.uk
H ELP FOR
H AY FEVERYes the sne ezy itchy seas on is upon us –and hayfe veraffects around one in fourinthe UK.Sufferers should fo llow the se tips:
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HEALTH NEWSROUND UP
On average us Brits take six
painkillers a week, with about a fth
of us using them as a preventive
measure and most of us only waiting
1-2 hours before popping a pill to
deal with head, back or toothache. So
are we becoming too dependent on
medication to mask the pain instead
of getting to the root of the problem?
Family GP Dr Sarah Brewer said,
“Oral painkillers should be used in
the lowest possible dose for the
shortest time possible to allow you
to control your symptoms. They
should not be a default option that
we automatically reach for and
we certainly wouldn’t recommend
regular use as a preventive measure.
The long-term use can be linked to
nausea, diarrhoea and indigestion,
but in some cases, this can also lead
to stomach ulcers, raised blood
pressure and even kidney problems.
What’s the alternative? “Many
people will experience a headache
when they’re dehydrated, so drinking
a big glass of water could be enough
to help relieve the pain. For
backache, heat treatment can help
relax the muscles and with toothache
a dental gel like Orajel can be used
to numb the area until you can get to
a dentist who can get to the source
of the problem,” says Dr Brewer.
Che ck out ourdrug fre e he adac he
tre atm e nts on page 112.
A R E YO U A PILLPO PP ER?
SenSpa N at ura l Bod yT h e ra p y R a n g e . Threefragrance collections –
Detox,N ourish and Relax,22 lovely products.From
£3.95-£10,at Waitroseor senspa.co.uk
M AYM YM A R ATH O NIn aid of:The British HeartFoundation
W here:Anywhere you like!W h at: You pledge to run 26.2miles in your own time (could
be over four weeks!), at your
own pace, during May.
Sign up:or free at
bhf.org.uk/mymarathon
M AY-JULYPIN K R IB B O N W A LKSIn aid of:Breast Cancer CareW here:ountry estate venuesin Oxford, Wiltshire, Surrey and
Derbyshire, plus night walks in
Glasgow and London.
W h at:, 10 or 20-mile walks.Sign up: For £30 atbreastcancercare.org.uk
M AY-AUGUST A D REN A LIN E R U SHIn a id of:acmillan CancerSupport
W here:In eight city locations,from London to Glasgow.
W h at:A 5k or 10k courseof obstacle races including
mud pits and zip wires.
Sign up:Entrance fees start at
£30; theadrenalinerush.com
SPORTINGD I R Y D TES
Motivate yourself to get tter by signing up to these great events…
H O W O O L !A stylish reminder to eat
healthily: the “superfood
series” of slogan sweaters
includes Chia, Kale,
Coconuts, Cacao, Maca,
Beet, Organic Energy and
Green Goddess. From £40
each, seasoulandsnow.com
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w o m an &h om eF EE L G O O D Y O
CHE T SHEET
ECOTHERAPY
% Ecology and therapy
– is that the gist? Sort
of… it’s all about how
nature- base d activ ities
can help instil fee lings
of p ositiv ity and control
in cancer p atients.
% The g ood eff ects of
being ou tdoo rs aren’t
new ,are they? N o,
but the p oint is , a ctiv e
outdoor activ itie s are
no t a lw a y s p o ssib lefo r p e o p le w ho are
undergoing tre atment
for cance r or rec ov ering
from surgery.
% What w illhelp the n?
D uring a rece nt study,
s e v e n w o me n w ith
bre as t c anc e r w e re
encourage d to cultiv ate
and c are for an indoor
garden bow l for three
months. They w ere
also ask ed to record
their daily e x p erience.
Bene ts include d amore refl ectiv e tak e on
the ir canc e r journey
and imp rov ed p ositiv ity.
A good result for
something that doesn’t
cost a lot in terms of
eff ort and outlay.
Research by research byU niversity of Wales Trinity
Saint David’s (U WTSD) School of Psychology.
A ctress and w riter
REBECCA FRONT,5 1 , is married toscree nw riter P hilC lymer They liv e inL ondon w ith theirchildren, O liv er, 1 7 ,and Tilly, 14 .
THIS SPRING IW ILLBE…
Re ading…I’v e just nished
Sarah W aters’ Affi nity , w hichw a s w o nd e rful. I ha v e
another of hers, The PayingGuests, lined up nex t, but it’sa toss up betw een that and
J onathan C oe’s N umber 11
Holidayingin…W e try to
get aw ay as a family to the
W e s t C o untry w he ne v e r
w e can for long w alk s and
p ub lunches.
Visiting…The D elacroix
ex hibition at The N ational
G allery – P hil and I lov e
go ing there. I’m also p lanning
to see my friend, Sop hie
Thomp son, in Guys and Dolls.
Exe rcising… I ’v e ta k e n up
yo ga and I’m lov ing it. I fee l
great for days afterw ards.
Watching… I usually go for
documentaries ; w hen it’s a
drama or a comedy, I nd
myself think ing about how
p arts hav e been lmed, so I
can’t relax . E v en though I do
the v oice-ov er, I often w atch
C hannel 4 ’s The Supervet –it’s co mp letely engrossing!
Ind ulging in… A s p a day
w ith my daughter M anicures,
p edicures, a bit of a sw im
– and a healthy lunch.
Buying…I’m really into
fl orals at the moment; I’m
alw ays look ing out for my
nex t shirt or dress .
Liste ningto … I enjoy a lot
of class ical music, p articularly
Bach; I’v e g ot v ery into his
P artitas for p iano – they ge t
me through train journeys!
Rebecca stars in D o c to rThorne,available now onDigital Download and DVDfrom U niversal Pictures (U K).
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D is c o v e r th e h e a lin g p o w e r o f h e rb s to s o rt
a h o s t o f h e a lth p ro b le m s
Re juve nate yo urm us cle to ne – it’s ne ve r
to o late to ge ts tro nge r, s tay s tro nge r
Be e f u p y o u r b ra in p o w e r p re v e n t m e m o ry
lo s s to d a y a n d fo re v e r w ith o u r e x p e rt tip s
Find whatre ally wo rks to b e atpain with no
pills the b e s talte rnative re m e die s
K e e p y o u r g u t h e a lth y – g iv e y o u r w h o le
b o d y a n im m u n ity b o o s t
YOU R WELLBEING
IN ASSOC IATION WITH
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WELLBEING H E LING H ERBS
1 4 w o m a n& h om e F EEL GOO YOU
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Feeling less than great? Ma y b e a b it lo w , a c h y , s tre s s e d ,m e n o p a u s a l, s le e p le s s o r ju s t p la in w o rn o u t? Good new s…
There’s a
he w hole idea ofusing herbs
for health and w ellbeing m ay
seem a bitm ild-m annered an d
folksy,but ifyou ’ve ever drun k
m int tea to sortyo ur digestion ,popped a
dandelion pillto deflate the b loator taken
ginsen g to up your energy,you ’llkno w
they have clout– m aybe notin a kind of
crash-bang-w allop w ay b ut defin itely a
w ay thatfeels gentle an d right.Keen to
choose and use h erbs for your w ellbeing
niggle? Th e experts can help...
T
H OW D O WETAKE TH EM?So m any w ays,but to cut
to the chase,herbalist
Tipp er Lew is gives u s
a speedy breakdow n…
FRESH Stra ig h t fro m th e
g a rd e n , th e y h a v e a n
a m a z in g life fo rc e a b o u t
th e m . A d d to s a la d s , ju ic e s ,
s m o o th ie s o r in fu s e d in
te a . ” U s e tw ic e a s m u c h
fre s h a s d rie d – th e y c a rry
lo ts o f w a te r.”
DRIED In fu s e d in w a te r
a n d d ru n k a s te a , it’s o fte n
o u r in tro to h e a lin g h e rb s .
Bu t lo o s e o r b a g s ? Bre w if
y o u h a v e th e tim e , b a g s
if y o u d o n ’t!
TINCTURES Liq u id e x t ra c t
o f h e rb s a n d w a te r
p re s e rv e d w ith a lc o h o l.
Ea s y to ta k e – s im p ly a d d
2 -5 m l to a little w a te r a n d
d rin k . Th e a lc o h o l ta k e s it
in t o th e b lo o d s tre a m q u ic k ly
s o m a y o fte n a c t fa s t e r.
CAPSULES Go o d if y o u
d o n ’t lik e th e ta s t e o r if
y o u ’re o n th e h o o f. Re a d
th e la b e l to c h e c k it’s p u re
h e rb . Ha v in g to d ig e s t th e
c a p s u le s h e ll m a k e s it
s lo w e r th a n tin c tu re .
ARE TH EYSAFE?“ U s e d c o rre c tly o r
p re s c rib e d b y a q u a li e d
m e d ic a l h e r b a lis t, it’s v e ry
ra r e th a t h e rb s c a u s e s id e
e ff e c ts ,” s a y s re s e a r c h
h e r b a lis t Mo n ic a Wild e .
“Ho w e v e r, s o m e c a n
c o n fl ic t w ith p h a r m a c e u t ic a l
m e d ic in e s . Th is is n ’t s p e c i c
to h e rb s – a fte r a ll, m a n y
m e d ic in e s c a n ’t b e ta k e n
w ith e a c h o th e r a n d e v e n
s o m e fo o d s c a n ’t b e m ix e d
w ith m e d ic in e s .” We
s u g g e s t y o u ta k e a d v ic e
fro m a h e rb a lis t if y o u r
p r o b le m is m o r e th a n a
h e a lth a n d w e llb e in g n ig g le .
D O I NEED AN EX PERT?“ Se lf-s e le c tio n a n d h e lp
fro m h e a lth s h o p s ta ff
is g re a t if y o u r n ig g le is
s h o rt-te rm lik e a c o u g h ,
c o ld , h a y f e v e r, e tc , b u t fo r
a m o r e c o m p le x c o n d itio n
s e e a q u a li e d h e rb a lis t fo r
a c o m p le te c o n s u lta tio n ,”
s a y s Tip p e r. On lin e
re s e a rc h m a y g iv e y o u p o o r
a d v ic e – a b o o k fro m a
re s p e c te d a u th o r is a b e tte r
b e t. T n d a q u a li e d
h e r b a lis t , c o n ta c t Na tio n a l
In s t itu te o f Me d ic a l
He rb a lis ts ; n im h .o rg .u k
C REATE YOUROWN REMED IESSo m e y o u ’ll k n o w w e ll,
o th e rs m ig h t c o m e a s a
s u r p ris e . T y s o m e o f o u r
fa v o u rite e x p e rts ’ D IY
re m e d ie s o r ta k e th e e a s y
ro u te a n d b u y ! > >
for that
H E L ING H E R B SWELLBE
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Three for the girls…w h te v e r y o u r g e
H O T FLU SHES? TRY CALM IN G SAGE
It has to be the he rb of choice for those p es ky
m e no p a us e sy m p to m s . “ C linic al tria ls ha v e
shown that sag e, a long with liq uorice root
and anise, all decrease the freq uency
and sev erity of hot fl ushes, while
cam om ile and rose hel p with the
stress and insom nia side of things,”
says Monica. T ry her cal m ing m ov es . . .
➤ Sage te a S o e a s y to m a ke a s
a D I m e no p a us e te a , s ug g es ts
Monica. “ J ust use 1 tsp dried sa ge in
a s m al l teap ot and p our on boil ing
wa ter L e av e fo r 3 - 4 m inutes to
bre w.” It’s e as y and tas te s g ood .
➤ Sage tincture “ A dd 5 m l sag e
tincture to a little water or cam om ile
tea and take three tim es a day.”
N e e d m ore clout? Monica suggests
a m ore rounded herbal tea. “ Mix
eq ual p arts of dried sage , gree n
tea, rose p etals and red clov er
then brew in the sam e way.”
Find :D ried herbs and tinctures, from
£ 5 .9 9 for 1 0 0 g . Buy:MenoSage by
S chw ab e P ha rm a , £ 8 .1 6 f or 3 0 c ap s ule s
of dried sag e, al l f rom nap iers.net
P M S O U C H E S? G O FO R C R A M P B A R K
Well - na m e d cra m p ba rk is us e d in m us cl e -
re l a x ing re m e d ie s . “A b le nd o f c ra m p b ark,
rasp berry leaf and wild yam tinctures can
be us e d to he lp e as e P MS cra m p s,” sa ys
T ip p e r “ C o m b ine e q ua l a m o unts of the
three tinctures a nd take 2 - 5 m l in a little
wa ter thre e tim e s da ily.” Sim p le stuff .
M a s s ag e o f te n he l p s too . T ip p e r s ug g e s ts
adding a few drop s of clary sage and
jasm ine e ssential oils to a little ba se oil
and m as s ag ing ov e r your tu m .
Find :T inc ture s, f ro m £ 8 .5 0 f or 1 5 0 m l;
e s s e ntia l o il s, f ro m £ 1 5 f o r 1 0 m l , a ll f ro m
ne a ls y ard re m e d ie s .c o m
PU FFIN ESS? PICK DA N D ELIO N
I w ater re tention is the c ulp rit, the n dande lion
tea is an easy way to help . “ D andelion leaf tea
is a natural diuretic but contains p otassium so
it’s also a safe herb. Infuse 1tsp for 5 - 1 0 m inutes
and drink up to three tim es a day,” says T ip p er
Find :D rie d da nd e lio n, £ 2 f o r 5 0 g ,
ne a ls y ard re m e d ie s .c o m Buy:D and e lion
cap sules , £ 9 . 9 9 , hol landandbarrett.com
BREW ITRIG H T! T here are two ways to
bre w he rbs fo r m e dicina l
e ff e c t. Me re l P rinc e f ro m
he rb a lis t G . B a ld win & C o
rev eals how.. .
✢ D e coctio n m e tho d:P ut
1tsp dried herb into a p an.
A d d a c up o f c o ld wate r
B ring to the bo il and
s im m e r f or 1 0 - 1 5 m inute s .
Strain, cool a little and drink.
✢ Infus io n m e tho d:P ut
1tsp dried herb into a p ot.
P our on a cup of boiling
wa te r K e e p ing the p ot
c ov e re d , s te e p 1 0 m inute s ,
strain and drink hot or cold.
FINDH ERBSAND M O RE…
✢ N apie rs hav e a grea t col lection of herbs and tinctures o n off er p lus
ready- m ade blends and herbal m edicine p ractitioners . T hey hav e a
help desk to adv ise if you’re unsure a bout what to take. G o to nap iers.net
✢ G Ba ldwin are the herbalists’ herbalist with an am az ing array of herbs and
tinctures on sale . T heir website fe atures health notes and adv ice on herbsand sup p lem ents. G o to baldwins.co.uk to buy, nd adv ice and online catalogue.
✢ N e als Yard Re m e die s – a big range of herbs and tinctures as we ll as
in-store a dv ice a nd besp oke tincture ble nding. P lus herbal m edicine
p ractitioners in m any of their therap y room s . G o to nealsyardrem edies .com
✢ B o tanica M e dica – top -notch herbal ap otheca ry in Surrey, who also
hav e rea dy-m ade tincture blends to buy fol lowing a tele p hone
c ons ul tation. F or a p p o intm e nts with the ir m e d ic a l he rb a lis ts , c a ll 0 2 0 8 8 9 2
9 2 2 7 or v is it the website botanicam edica.co.uk
✢ N atio na l Ins titute o fM e dical H e rb alis ts F ind an ex p ert near you at
nim h.org.uk
16 wo m an& ho m e F E E L G O O D Y O U
W ELLBEIN G HE LING HERBS
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Fightthose sneezes– with soothin herbs
G O T A C O L D ? SE E IT O F F WIT H G ING E R
… and a few sm artextras could killitfast.
Tipp er has a neatw ay:“Grate som e ginger
into hotw ater and add about10 drop s
ofprop olis (used b y be es
to protectthe hive).”
T ry : Propolis tincture,£7 for
30 m l,nealsyardrem ed ies.com
P E SK Y C O U G H ?
SO R T IT WIT H T H Y ME
When yo u fee la cough and
cold co m ing on,try Monica’s thym e,
garlic and ginger co ld killer drink...
“C hop ab out1cm ginger roo t,add a sm all
bunch offresh thym e (or heaped tsp o f
dried )and a cho ppe d clove ofgarlic.
Sim m er for 5 m inutes in 2 cup s ofw ater.
Add a squ ee ze o fhon ey and lem on.
Wrap up w arm and drink.”
B uy : Napiers Throat& C hestBlend – w ith
thym e tincture – £12 for 100m l,napiers.ne t
Ease the aches... rub itbetterH E A D P O U ND ING ? C H O O SE C A P S IC U M
A sm artcirculation -w arm er,capsicum –
often u sed in m assage for arthritis and
rheum atism – m ay he lp sorta tension
headache too .“I find thatrubbing a
capsicum cream into m y neck and behind
m y ears to relieve tension w orks a treat
on headaches and avo ids paracetam ol.”
B uy: Napiers C apsicum and Ginger Warm ing
C ream ,£8.50 for 100m l,napiers.net
NIG G L Y J O INT S ? T R Y ST J O H N’S WO R T
Surprised? Well,StJohn’s w ort
has greatanti-inflam m atory
effects.Fora soothing m assage,
add 20 drop s oflavender,15
ofrosem ary and 5 drops of
ging er essentialoils to 100m l
StJo hn’s WortMacerated
Oiland rub overjoints.
B l end: StJo hn ’s WortMacerated Oil,£8
for 100m l;essentialo ils,from £6 .50 for 10m l.
B uy : Warm ing Salve,£10 for 45 g,allfrom
nealsyardrem ed ies.com
Plain exhausted... herbs help revive youB U R N T O U T ? MA K E IT MA C A
When yo uradrenals aren’tw orking atpeak,
you can feelw iped o ut.“A sim ple tincture
m ixing equalparts ofm aca,liquo rice,rho diola
and passiflora w illhe lp to no urish the adrenal
glands and b uild stam ina and resilience,”
says Jo.B lend eq ualparts ofeach tincture
and take 20 drop s in w ater 3 tim es a day.
B uy : AdrenalTonic,£14.95 for 100m l,
botanicam edica.co.uk
FIND G REATAD V IC E...Boo ks by the herbalexpe rts
Coo k Bre w And Blen d Yo urOwn
He rb s (D K)From a raftofexpe rts
atNeal’s Yard Rem edies – tells you
everything you n ee d to know .
He aling He rbs :A Be ginner’s Guide
to Ide ntifying Foraging a nd Us ing
M e dicinal Plants (FairWinds Press)Over
100 inspiring rem ed ies by Tina Sam s.
M e dic inal He rb s :A Be ginne r’s
Guide b y Rosem ary Glad star (Fair
Winds Press)Am erica’s favourite
herbalistdispenses her w isdo m .
Gro w Yo urOwn Drugs (C ollins)
by Jam es Wong.H is enthusiasm
for allthings he rbalshine s through.
Everything from coug hs to skincare!
A NX IO U S A ND J IT T E R Y ? MA K E IT C A MO MIL E
H ere’s a groo vy hom em ade tincture from US herbale xpert
Tina Sam s.“It’s bee n a staple in m y house for 20 years.I found
thata few drops in any liquid w ould calm first-day jitters or
exam finals.” Fillany size jar loosely w ith dried cam om ile
flow ers.C ove r w ith 100 proofvod ka.Puta lid o n the jar and
stee p for seve ralw ee ks.One halfteaspo on is eq uivalen tto a strong cup ofcam om ile tea.”
F in d: D ried cam om ile,£8.19 for 25g,baldw ins.co.uk
L O ST Y O U R F O C U S? G R A B T H E G INK G O
Ginkg o,alon g w ith the other greatm em ory herbs gotu kola
and rosem ary,helps clear the fog.Mix equalparts ofallthree,
eithe r teas o r tinctures.B rew the he rbs as before or add
2-5m ltincture blend to w ater three tim es daily.
B l end: H erbs,from £3 for 50g;tinctures,from £8.50 for 150m l,
allfrom nealsyardrem ed ies.com
F E E L ING L O W? L IF T WIT H L E MO N B A L M
It’s know n as the herbalhug butad d StJohn’s w ort* and
lim e flow er to go od old lem on balm and you’ve a tea w ith
spirit-lifting p otential!Expertan d author Jam es Wong
sugg ests m ixing 50 g each o fthe dried herbs and using a
coup le oftsp infused in freshly boiled w ater for 10 m inu tes.
Strain and add hon ey and lem on to taste.Jo y in a cup!B uy : D ried he rbs,from £1.25 for 25g,baldw ins.co.uk
ST R E S SE D O U T ? R E L A X WIT H P A SSIO N F L O WE R
Fee ling w ound up like a spring? You need a tea w ith clout.
“Passion flow er m akes a greattea for relaxing m ind and
bo dy w itho utm aking you fee ldrow sy,” says Tina.“Perfect to
drink during the day to he lp you focus.” Make in the usual
w ay and enjoy!
B re w : D ried p assion flo w er,£1.69 for 25g,baldw ins.co.uk
B uy : Passion flow er cap sules,£11for 60 cap sules,fushi.co.uk
T IR E D O U T ? R E A C H F O R R O SE MA R Y
A less-than-pe rfectdietfue ls fatigue
and a sm artherb tonic can b uck you up.
“H elping the liver to clear w illrefresh
you,” says m ed icalherbalistJo D unbar.
“Take a sprig offresh rose m ary and
anothe r ofm int,plus 5 slices offresh
ging er.Add 1tsp ofapple cider vine gar
and a little ho ne y.Pour ove r a cu p of
boiling w ater.D rink this live r tonic tw ice
a day be tw ee n m eals.”
B uy : Stam ina Tonic,£14.95 for 100m l,
botanicam edica.co.uk
When you’re notyourself… getagentlelift
W H E NY O UFEE LAC O UG H C O M ING O N,TRY ATH Y M E,G ARLIC AND G ING ERD RINK
w om a n& hom e FEEL GOOD YO
H EALING H ERBS WE L L B E I
W
S L Y N N C A R D Y
S A L A M Y , J U M P F
O T O . D E R E M E M B E R : I F Y O U H A V E A S E R I O U S H E A L T H C O N D I T I
O N O R A R E P R E G N A N T , E X E R C I S E C A U T I O N A N D C O N S U L T Y O U
R H E A L T H P R O F E S S I O N A L
B E F O R E T A K I N G H E R B S . * S T J O H N ’ S W O R T C A N I N T E R
A C T W I T H S O M E M E D I C I N E S . C H E C K W I T H Y O U R D O C T O R O R P H A R M A C I S T I F Y O U A R E O N A N Y O T H E R M E D I C A T I O N , I N C L U D I N G T H E P I L L
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1 8 w o m a n& h om e F E E L G O O Y O U
FO RLO NG ER! Our muscles lose strength and mass as
we age but researchers have found it
is never too late to rejuvenate muscle
tone Patsy Westcott talks to the experts
t’s a w ell-know n fact that as w e
get older,w e lose muscle tone and
strength – that’s the bad new s.The
good new s is,w e can get back to
peak muscle fitness at any age w ith
minimum eff ort.A ge-related muscle
loss – aka sa rcopenia – is reversible
w ith exercise and d iet tw eaks.
“W e all lose strength and muscle
cells aspart o fthe age ing proc ess ,”
explains G P D r Tom M argham,primary
care lead at A rthritis Research U K.
“H ow ever,our research has show n that
many ofthe symptoms w e associate
w ith ageing,such as tiredness,are
caused by being physically inactive
– muscles s hrink and fat invades them,
w hich in turn ca n lead toprob lems.”
Potential causes include a ge-related
changes in hormones,being more
inactive,low er protein intake and
inflammation caused by oxidative
stress (a p roce ss s imilar to rusting ).
“B ut even sma ll lifestyle ch ang es
can help ma intain and even b uild
muscle that w ill help you look and
feel be tter now and for dec ades
to come,” D r M argham adds .
W HA T IS SA R C O P E N I A ? Surprising lyexp ertsstillcan’tag reeanexactdefinition butitinvolves
bothlossofm usclem ass,orbulk,andstrength.
i Mu s c le m s s M uscles shrink by
½ - 1 p er cent a year from around the
age of 4 0 mainly due to loss of the
fast- tw itch muscle bres needed for
high- intensity activ ities s uch as lifting
heav y objec ts or running for a bus.
“ D u ring y ou r 4 0 s y ou st ill ha v e 1 0 t o 1 5
p er cent more muscle than you need
but p as t 5 0 you lose this reserv e,
and muscle loss can start to affect
function,” s ays D r Stuart G ray, lecturer
in ex ercise and metabolic health at
t he U niv e rs it y of G la sg ow .
i Mu s c l e s t r e n g t h M uscle shrink age
is p aralleled by a dow nturn in muscle
strength of around 1 .5 p er cent a year
A s a result, the risk of falls, fractures
and a host of disabilities g oes up .
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w o m an &h om e F EEL GOOD YO
P H O T O G R A P H J
MU SC L E U IL D ING WELLBE
EAT OILYFISH Om e g a - 3 fa tty a c id s
fo u n d in o ily fi s h c a n d o u b le th e b e n e fi ts o f
s tre n g th tra in in g . “A s w e g e t o ld e r, m u s c le s
a r e le s s g o o d a t re p a irin g th e m s e lv e s a fte r
e x e r c is e , w h ic h is w h a t s tim u la te s th e m
to g ro w . Om e g a -3 s a p p e a r to h e lp o ld e r
m u s c le s b e h a v e m o r e lik e y o u n g e r o n e s ,”
s a y s D r Stu a rt Gr a y . In a p ilo t le d b y D r Gra y ,
w o m e n w h o d id tw o r e s is ta n c e e x e r c is e
s e s s io n s a n d to o k fi s h o ils h a d a 2 0 -2 5 p e r
c e n t in c r e a s e in m u s c le s tre n g t h c o m p a re d
w ith ju s t 10 -15 p e r c e n t in c re a s e in th o s e
w h o d id e x e rc is e a lo n e . His a d v ic e ? “ Ea t
o ily fi s h , s u c h a s s a lm o n , m a c k e re l, h e rrin g
a n d s a r d in e s , tw ic e a w e e k .” If y o u d o n ’t
lik e fi s h c o n s id e r a s u p p le m e n t. C h e c k
th e p a c k a n d c h o o s e o n e th a t p r o v id e s
a r o u n d 1.7 g EPA a n d 0 .4 g D HA a d a y .
POWER UP WITH PROTEIN – b u t n o t
to o m u c h . A m in o a c id s c o n ta in e d in
p ro te in f o o d s a r e t h e v ita l b u ild in g b lo c k s
o f m u s c le . “Bu t – d e s p ite w h a t y o u
m ig h t th in k – y o u d o n ’t n e e d t h a t m u c h ,”
o b s e rv e s Pro fe s s o r Mic h a e l Re n n ie ,
fo rm e r p ro fe s s o r o f c lin ic a l p h y s io lo g y
a t th e U n iv e rs ity o f No ttin g h a m . Y u r
b o d y c a n ’t s to re p ro te in s o , o n c e it’s
b e e n b r o k e n d o w n in to a m in o a c id s , y o u r
b o d y t a k e s w h a t it n e e d s a n d s to r e s th e
re s t a s f a t o r fl u s h e s it o u t o f y o u r s y s te m .
A 6 0 k g w o m a n n e e d s ju s t 4 8 g a d a y – a
b o ile d e g g fo r b re a k fa s t, a tu n a s a n d w ic h
fo r lu n c h a n d a s m a ll c h ic k e n b re a s t o r
a p o rtio n o f p u ls e s fo r s u p p e r, w ill d o th e
tric k . A n d y o u c a n e a s ily to p u p w ith a
h e a lth y s n a c k lik e Y o V a lle y Bio Liv e th ic k
a n d c re a m y y o g u r ts , m a d e fro m o r g a n ic
Britis h m ilk , w h ic h c o m e in p a c k s o f fo u r
12 0 g p o ts . Th e re a r e fi v e d e lic io u s o p tio n s
– Stra w b e rry ; Blu e b e rry & Ra s p b e rry ; F ru it
Se le c tio n ; C h e rry ; o r Stra w b e rry & Rh u b a r b ,
£ 2 p e r p a c k , s e le c te d s u p e r m a r k e ts .
PICK UP AN AVOCADO Wh y ? Th e y ’re
a g re a t s o u r c e o f th e a m in o a c id , le u c in e ,
th a t s tu d ie s s h o w c a n h e lp b u ild m u s c le .
“ It s e e m s le u c in e is n o t ju s t a b u ild in g b lo c k
b u t a ls o s ig n a ls w h e n th e re a re e n o u g h
a m in o a c id s to s tim u la te th e p ro d u c tio n
o f m u s c le c e lls ,” s a y s Pro fe s s o r Re n n ie .
Eg g w h ite s , tu n a , tu rk e y , c h ic k e n a n d
c o tta g e c h e e s e a r e o th e r g o o d s o u r c e s .
TU RN TO PA GE 8 0 F OR OU R
F OU R-WEEK SPRING WORK OU T PLA N
WEIGHT YOUR WORKOUT “Re s is ta n c e
(s tre n g th ) tra in in g is w h a t y o u n e e d to
b u ild m u s c le a n d s lo w m u s c le lo s s ,” s a y s
D r Ma rg h a m . Tw o o r th r e e 15 -2 0 m in u te
s e s s io n s o f fre e o r fi x e d w e ig h t s o r s tre tc h y
re s is ta n c e b a n d s a w e e k – e ith e r a t h o m e
o r in a c la s s – is e n o u g h . Bu ild u p g ra d u a lly
to h e a v ie r w e ig h ts o r s tro n g e r b a n d s . Y g a ,
ta i c h i, Pila te s a n d e v e n a c t iv itie s s u c h a s
c lim b in g s ta irs th a t u s e y o u r b o d y w e ig h t
a ls o e n h a n c e m u s c le g r o w th a n d s tre n g th
a s w e ll a s h e lp in g im p ro v e b a la n c e , w h ic h
c a n b e a ff e c te d b y s a rc o p e n ia .
REMEMBER CARDIO Wh ile re s is ta n c e
e x e rc is e is th e m a in n a m e o f th e g a m e ,
c a rd io v a s c u la r o r a e ro b ic e x e rc is e is a ls o
e s s e n tia l. With o u t it, y o u r b o d y ’s a b ility
to p ro c e s s o x y g e n d e c lin e s b y a ro u n d
9 p e r c e n t a d e c a d e . A s a re s u lt, s tre n u o u s
a c t iv itie s lik e w a lk in g u p h ill c a n tire y o u
o u t, w h ic h c a n le a d to a v ic io u s d o w n w a rd
s p ira l. Bu t a c c o rd in g to a C a n a d ia n s tu d y ,
lo n g -te rm a e ro b ic e x e r c is e c a n b o o s t
a ll-o v e r m u s c le s tre n g th . C a r d io a ls o h e lp s
th e b o d y u s e in s u lin a n d b o o s ts b lo o d fl o w
to th e m u s c le s , b o th e s s e n tia l fo r h e a lth y
m u s c le . So fi n d a n a c tiv ity y o u lik e – b ris k
w a lk in g , ru n n in g , d a n c in g – a n d s tic k a t it.
GET UP,STAND UP “Th e m o re y o u s it th e
w o rs e fo r b o th m u s c le s a n d b o n e s ,” s a y s D r
T h ir Ma s u d , Pro fe s s o r o f Mu s c u lo s k e le ta l
Ge ro n to lo g y a t No ttin g h a m U n iv e rs ity
Ho s p ita ls NHS T u s t, a n o th e r s a rc o p e n ia
re s e a r c h e r. “ In fa c t th e m o re y o u b u ild
u p y o u r m u s c le s ,th e s tro n g e r y o u r b o n e s .
Th a t’s b e c a u s e th e m u s c le s ‘lo a d ’ th e
b o n e s , h e lp in g to s tim u la te th e c e lls th a t
fo r m n e w b o n e .” If y o u le a d a s e d e n ta ry
life s ty le , g e t u p a n d m a k e a c u p o f te a , g o
a n d c h a t to a c o lle a g u e in s te a d o f s e n d in g
a n e m a il, ta k e th e s ta irs w h e n y o u c a n , a n d
b u ild s e v e ra l te n - m in u te w a lk s in to y o u r d a y .
EATRIG H T D on’tgettooskinny.Aslongasyo u’renotactuallyoverw eight,now is
notthetim eoflifetodiet.Slim m ingcausesm usclelossandyo uco uld
endupw hatUSdoctorM arkH ym ancalls“skinnyfat”–slim butlacking
inm usclew ithexcessfat,especiallyaroundthem idriff–abodytyp e
thatincreasestheriskoftyp e2diabetes.Ahealthylow -glycaem icdiet
co ntainingleanprotein(ch icken,fishandeggs),nuts,seeds,pulses,
vegetables,fruitandw holegrainsw illhelpyo ustayahealthyw eightand
providethefuelyo urm usclesneedforthatall-essentialphysicalactivity.
IT’SNEV ERTO O LATETO REAC H PEAKFITNESS Regularexercisenotonlyslow sthe
rateofm uscleloss,butcanalso
restorem usclestrengthan dpow er
toyourpeakpotential–nom atterw hatyo urageorleveloffitness.
Indeed,onestudyfoundthatjust
threem onthsofexercisetraining
threetim esaw eekincreased
legstrengthby27percent,the
equivalentofturningtheclock
back15years.W hat’snottolike?
oak up
some sun
Re s e arch s how s t hat low le ve ls ofvita m in D are linke d t o a gre at e rris k o f
s arco pe nia in w o m e n alt ho ugh no t m e n
Build up yo urD leve ls b y ge tt ing 15 to
20 m inute s o f s un e xpos ure e ve ry da y
be tw e e n M ay and Se pte m be r W orried
yo u’re no t ge tting eno ugh?A s k yo ur
GP fora blood test and considera
s upple m e nt – 10 m icro gram s
a days hould be
enough
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WELLBEING QUESTIONS ANSWERS
20 w om an&hom e F EE L G O O D Y O U
targets fine lines and revamps the moisture
barrier – try Sukin Supe r G reens N ourishing
C hia S eed O il+,£15.99 for 2 5ml,naturisimo.
com – and also moringa seed oil,for its
hydrating and healing action.Try Fushi
M oring a O il,£13.50 for 50 ml,fush i.co .uk
… is that we quickly realise how sadly lacking inzest we are.H ey,let’s reclaim our vital spark!
T H E T H I N G W I T H SP R I N G …
� N eed pepping up? F in d h a n d y d ie t a n d h e a lth tip s f o r s p r in g a t w o m a n a n d h o m e .c o mGO
ONLINE
HELP ME FEEL MOREFLEXIBLE I’m fe e lingve ryje alo us of m yyoga-lovingfriends.The y’re all s o fle xible andI’m sti e ningup–be ndingis a re al trial!Is it toolate to get loose?
Ofcourse not!And yoga
is stillon the cards.“The
beauty ofyog a is that
postures can be sim pleor as com plicated as you
w antto m ake them ,” says
yoga teacher Hilda Silver.
“For m e,sim ple postures
done regularly is how you
see im provem ent.”
WHICH YOGA?
Don’tlatch onto the trendy
or tricky.“Th ey’re g reatfor
those w ho do sportor w ant
to lose w eigh t.Hatha – the
basis ofyoga – w ould be
m y starting point.”HATE CLASSES?
Ifyou ’re yog a-class p hobic
(thatis,you’re not25,pin-
thin or sup er-bendy!),you
can stillgetinto the vibe
w ith new interactive on line
classes.Yoogaia.com is
our venu e ofchoice,w ith
classes for every leveland
every size.Its latest
class,#Any Age Yoga,
is aim ed atanyone w ho
w ants to getm ore flexible.PS Need a flexible friend?
Our favo urite pharm acist
Shabir Daya suggests
trying Terranova Tart
Cherry,Nettle & Turm eric
for one or tw o m onths.
Good for stiffness,joint
pain and inflam m ation,£20
for 50g,victoriahealth.com
FGY TIP Yeo Valley’s No Added
Refined Sugar Granola goes
perfectly w ith a pot ofBio Live
Yogurtfor a crunchy and cream y
treatatbreakfastor any tim e!It
contains rolled ou ts,raw nuts and
seeds as w ellas dried prunes
for good,clean energy an d
is delicious – check out the
recipe atyeovalley.
co.uk
Ly n n C a r d y i s
w e llb e in g e d ito r
fo r F e e l Go o d Yo u
a n d w o m a n h o m e .
He r m is s io n :
t o e x p lo r e n e w
w a y s f o r u s to le a d
m o r e b a la n c e d a n d h e a lth ie r liv e s .
MEET THE
WELLBEING EXPERT
WHAT WILL REV UP MYSKIN? I’m alm ost too scared to
look in the m irror:m y skin m atches h ow
I feelafter w inter – dull,lifeless and
com pletely ou t of sorts.What can I do?
G et scrubbing and oiling w ith some
skin-improving supe rfoo ds.
SC R U B IT w ith the g ung e tha t’s left in
you r juice r!“It’s p acke d w ith vitamin C and
roug h e no ugh to ma ke a ge ntle e xfoliator,”
raves aromatherapist G lenda Taylor.
i W ork over your face,espe cially in the
nooks and crannies,then rinse to leave
skin looking and fee ling smoo th and bright.
i Ad d tw o drops ofesse ntial oil.“M andarin
w ould co mplement the fruity theme and is
go od for brigh tening the skin,” says G lenda .
i Includ e fresh g inge r – said to be go od
for skin radianc e and anti-age ing b ene fits.
O IL IT Simply the bes t w ay to soften
and plump w inter-w eary skin.
i W ork a few drops from hairline to boso m.
Increase the amo unt over the ne xt
few days as the skin gets used
to it and can ab sorb more.
i Try oils from se eds w ith
energising nutrients.W e
like… chia s ee d oil,w hich
HOW CAN I GET MYGROOVE BACK? I know
w inter hasn’t been exactly sup er toug h
but I’m stillfeeling totally w hacked out!
In the old d ays,you’d b e put straight on to
a sp ring tonic,and it’s still a goo d ide a.Try…
G R E E N SM O O THIE by sup erfoo dist Rick
H ay.Drink for b reakfast for a few days and
notice the boost.M orning energy blast…
Blitz ½ avocado,2 cups spinach,
5-6 cashew s,1tsp chia see ds
or linseeds and 20 0-25 0ml
unsw eetened almond milk.
“It’s p acked w ith pro tein
from the nuts an d
avocado,a healthy dose
ofomegas via the seeds
and a kick ofenergy
from the chlorop hyll in
the gree ns,”s ays R ick,
thes upe rfoo dist.co m
G R E E N TE This herby
drink helps cleanse and detox
a sluggish system.N ettle and cleav ers
te a… A dd 2tsp nettle leaves and 2tspcleavers to a pot and pour over 300 ml
bo iling w ate r.Infuse for 10 -15 m inute s.D rink
hot or co ld throug h the day.“C leavers helps
reduce fluid retention in the skin and nettles
nourish the b lood and c leanse the bo dy,”
says home opath Susan C urtis.H erbs from
£2 for 5 0g at nealsyardreme dies.com
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HEALTH DILE MMAS WELLBE
w o m an &h om eF EE L G O O D Y O
F or some reason, when it comes
to your health, something is always
not quite right. A cough is not just
a cough – you’re pretty sure it’s a
sign of pneumonia – and most of the time
you nd yourself diagnosing your “serious”
illnesses with the help of Dr Google. Due
to our 24/7 stressful lifestyles, anxiety is
one of the most common mental health
conditions in Britain. Hypochondria, which
is a form of health anxiety, makes you
constantly worry about symptoms that
you don’t really have.
Is it an upse t s to mach o ris it Irritable Bo we l Syndro me
A ny change in your digestion or gutfunc tion can cau se anxiety,not tomention ph ysical disc omfort.In som ecase s,it’s easy to id entify the cause– an d foo d po isoning isn’t hard tomiss.“Th e fever,vomiting,abd ominalcramps and diarrhoea can b e severebu t tend to clear after 24 -48 hours.It w ould b e diffi cult to confuse thisw ith IB S,” explains Sh ona W ilkinson,H ead N utritionist at nutrice ntre.co.uk
IBS tends to be a more chronic problemand can be characterised by wind,bloatingand fluctuating bowel motions,from loose
to constipated.“Post-infective IBS is often
overlooked and can go untreated for a long
time.This occurs when the inflammation
and infection responsible for the food
poisoning leaves the delicate bowel lining
oversensitive long after the initial infection
passes.Such super-sensitivity makes
the gut react to its own natural movements,
causing cramping that is often only easedby passing wind or going to the toilet,”
adds Shona.
Getting to the bottom of IBS will require
an accurate diagnosis and the help of a
naturopath to guide you through the good
and bad foods for your bowels.“Both
forms,however,benefit from taking a good
probiotic supplement such as Pro-Ven Adult
25 Billion (£13.95 for 30,Boots),” advises
nutritionist Cassandra Barns. >>
To help you to differentiatesevere conditions from normalai lments, we asked theexperts to put together aH ypochondr iac’s H ealth Guidefor some common problems
m I ill orjust
anxious?
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WELLBEING H E L T H D IL E MM S
22 w om an&hom eF EE L G O O D Y O U
Is it a headache
or a migraine
It’s not uncom m on to hear peo ple
com plain that they have a m igraine
w hen they are actually suff ering from
a bad headache.That’s not to say that
the bad headache is a m ere trifle of
a sym ptom ,bu t a m igraine is a true
organic neu rologicaldisease.
“Tension headachesarecom m on
andcanbesevere.Theytend tobe
generatedbyam ixtureofphysical
andem otionalstressand
tension.M usclesintheneck
andshoulderstighten
upandrestricttheneck
m ovem ent.This,in
turn,causespainsto
befeltovertheback
ofthehead,often
end ing up behind
one eyeoroverthe
tem ple.Som etension
he ad ache sarereportedasbeing like
having asw eatbandtightenedaround
thehead ,”explainsShona.
A m igraine,ontheotherhand,isa
com plexm ixtureofchem icalandcirculatory
irregularitiesthatultim atelycausehead
pain.“M igrainescanhavevarious
contributingfactors.Thesem ayinclude
ho rm one im balancesorchanges(the y
oftenoccuraround m enstruationinw om en),
asluggishdigestion,anoverburdened
live r,nutrientdeficiencies,stress,food
intolerances,bloodsugarim balances,
dentalproblem sandevengenetic
predisposition,”ad dsC assand ra.
What is the diff erence?
“M igrainesfollow a
tw o-phaseattack.The
initialsym ptom sinclude
flashinglightsinthe
eyes(thisisrelated
toareductionin
circulation),w hichis
follow edbyapounding
headacheasthe
circulationchangesag ainandbloodvessels
expandandpushonthe pain-sensitive
coveringofthebrain,”saysShona.
To help reduce you r m igraines,
try the follow ing tips:
i Balanceyourbloodsugarbyeatingthree
go od m ealsaday.C om m onfood sthatm ay
triggeram igraineincludecuredm eats,
alco hol(especiallyredw ine),choco late,
citrusfruitsandstrongcheeses.
i M akesureyou’redrinkingeno ughw ater
–1½ -2litresadayisrecom m ended–and
avo idsugarydrinks,includingfruitjuices.
i Eatm orem agne sium -richfoodssuch
aspum pkinseeds,beansandpulses,and
greenleafyvegetab les.
i TakeaBvitam insupplem ent.It’sthought
thatthecauseofthepaininm igrainesis
abnorm alnerveactivity,andBvitam ins
contributetonorm alnervoussystem function.
Vitam inB2,inparticular,m aybeeffective
inpreventingorreducing theoccurrenceof
m igraines.TryQ uestM egaBC om plexplus
1,000m gvitam inC (£9.29for30,revital.co.uk),
takingonetab letadayw ithbreakfast.
“ ‘ L ow er back p ain is a real
p lague. W e all sit for far too
much these days and this
does our low er back s no
fav ours at all. O v er time,
the discs thin and the joints
in the sp ine w ear a bit,
causing typ ical stiff back
and hip comp laints,”
ex p lains Shona.
How ev er, w hen the p ain
starts to run into the groin,
and sometimes along thefront of the thigh tow ards
the k nee, confusion can
set in for the suff erer
“ Typ ically, if it’s a
mechanical or dege nerativ e
low er back p ain, it tends to
ease up once the p erson
starts to get mov ing. Y ou
can imagine the back oiling
up a bit,” adds Shona.
W H TT D O W H N
TH TH P P E N S?
“ Staying activ e is crucial to
help mobilise the sp ine and
k eep muscles toned. P ilates
is an eff ectiv e w ay to
manage back p ain as it
im rov es your core stability,
k eep s you sup p le and
enables you to mov e
mindfully w ith ease and w ith
control,” says P ilates guru
L ynne R obinson, a founderof Body C ontrol P ilates and
the Back 4 G ood p rogramme.
“ W ith hip arthritis,
w alk ing tends to aggrav ate
the situation as the w orn-
out regions of the hip rub
together, causing p ain and
a lim . O ne of the rst
mov ements to be lost in hip
arthritis is the ability to turn
the leg inw ards. This is
termed internal rotation of
the hip and is the cause of
groin p ain. A n X -ray w ill
con rmit but, as a rule,
consider the hip as the main
cause of p ain if it’s w orse
w hen w alk ing,” says Shona.
“ G lucosamine and
C eladrin are safe and
eff ectiv e in both situations
but need to be tak en for
tw o-three months beforeim rov ements may be felt.
Try N ature’s P lus A geloss
J oint Sup p ort ( £ 4 1 . 7 5 for 9 0 ,
rev ital.co.uk ), w ith
glucosamine, hyaluronic acid
and four essential collagen
typ es that help rebuild and
rejuv enate cartilage and
joints,” says M ichela V agnini,
nutritionist at N ature’s P lus.
Is it eczema or psoriasis
Skin conditions can be notoriously diffi cult
to identify.Both eczema and psoriasis cause
red,irritant rashes that can app ear at any
point in life,and both can be stress related.
H ow ever,youcanoftendistinguishw hat
theskinconditionisbyjustlookingatthe
placesitappears.“Inthecaseofeczem a,the
rashtendsnottofollow aregularshapeor
distribution.Psoriasistypicallyhasaraised,
disc-likeappearanceandoccursontheouter
surfacesofthelim bs,aroundthetrunkandin
thescalp.Eczem atendstobefoundincreases
suchasthebackoftheknee,groin,arm pitand
elbow .Thetw orashestendtosticktothis
patternofdistribution,w hichcanhelpw hen
tryingtodecidew hatitis,”explainsShona.
Bothcanbehelpedbyboostingyourintake
ofom ega-3fattyacids,suchasflaxoil,andbyapplyingagoodnaturalm oisturiser.“Keeping
theskinm oistandnourishedfrom theoutside
iscrucial,asitcanbringinstantrelieffrom
itchinessanddiscom fort.Em ollientcream s
recom m endedbyG Pscanirritatealready
inflam edskin,astheyoftencontainchem icals,
sotryanaturalcream orbalm suchas
W hatSkinNeedsSkinBalm (£13.99for75m l,
w hatskinneeds.co.uk),w hichcontainsablend
ofnaturalingredients,”saysSonjaD ym alovski,
skincareexpertatW hatSkinNeeds.
Is it b a c k p a in o r h ip a rth ritisPain that originates across the low er back and is feltto run into the
hip area and across into the groin is a co m m on com plaint.The big
question is:is ita b ack or a hip problem ?
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24 w o m a n& h om e F EEL GOOD YOU
S ecr et s of a
BR IN S H A R P
E R
ASE UP A LITTLE
Pe o p le w ith a
p o s itiv e , o u tg o in g , re la x e d p e rs o n a lity a re
5 0 p e r c e n t le s s lik e ly to d e v e lo p A lz h e im e r’s
th a n p e s s im is ts . It’s h a r d to b e a t th e h a b its
o f a life tim e b u t m a k in g a c o n s c io u s e ff o rt to
ta k e m in o r s e tb a c k s in y o u r s trid e a n d th in k
p o s itiv e ly w ill m a k e a d iff e re n c e .
ALANCING ACT
Ou r a b ility to b a la n c e
is a m e a s u re o f th e h e a lth o f o u r v e s tib u la r
s y s te m , w h ic h c o n tro ls m o v e m e n t a n d o u r
o rie n ta tio n in s p a c e a s w e ll a s b a la n c e . C a n
y o u s ta n d o n o n e le g , e y e s o p e n , fo r 3 0
s e c o n d s ? Ey e s s h u t is h a r d e r s o m o v e o n to
th a t a n d p ra c tis e e a c h d a y . Sta n d in g u p a n d
s ittin g d o w n w ith o u t u s in g y o u r h a n d s is a ls o
g o o d fo r b a la n c e , a s is ta i c h i a n d y o g a . Se e
o u r b a la n c e fe a tu r e o n p a g e 8 4 .
ROW A BIGGER BRAIN
We n o w
k n o w y o u c a n g ro w n e w b r a in c e lls
a n d p u m p u p th e s iz e a n d fu n c tio n o f o ld
o n e s in th e a re a s g o v e rn in g m e m o r y a n d
le a rn in g . A c t iv ity is th e k e y a n d it h a s to b e
a e ro b ic s o w a lk in g is e x c e lle n t. Le a rn in g ,
Boost your mind power and
prevent memory loss Patsy
Westcott shows us how…
BE T BR IN FOG
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WELLBEING MEMORY
26 w om an&hom e F E E L G O O D Y O U
FGY TIP
Sprinkle o n the
vine gar Its acidity sink s
ris k facto rs thatm ay le ad
to m e m o ry decline s uch as
high b lo o d s uga r, ins ulin
re s is tance and diab e te s
b y re ducing b lo o d
s ugar s pike s .
C O O KUP
AC URRY
It’s thoug ht the
p la nt che m ic a l
curcum in found in
turm eric hel p s s low
the build-up of p rotein
“ p la q ues ” characteristic
o f A l z he im e r’ s. T ry N atu re ’ s
B e s t H ig h P o te nc y T urm e ric , £ 1 4 .5 0
for 6 0 cap sules , naturesbest .co.uk
M O REM USH RO O M S
Sun-dried shiitake m ushroom s,
that is . T he reason? T hey’re one of
the fe w foods containing v itam in D .
A nd lo w bl oo d l e v e l s o f v ita m in D a re
linke d to p oo rer brain function. It’s not
ye t kno wn e x ac tly why, bu t v itam in D
m a y sw e e p a w ay a p ro te in inv o lv e d
in A l z he im e r’ s f ro m the b rain. B u t
e x p os ing s kin f or 1 5 m inute s a day to s um m e r
sun is the best way to up your D q uota.
UNDERSTAND H O M O C YSTEINE
H o m oc yste ine is an a m ino ac id f ound
in blood and cre ated in res p onse to eating
p rotein. E v idence is em erging betwee n high
ho m o c ys te ine l e v e l s and m e m o ry lo s s and
a higher risk of A l z heim er’s . O ne A ustral ian
study found that eating folate-rich foods
wa s as so cia ted with f as ter m e m ory rec al l.
H ele n B ond, state-reg istered dietitian,
a dv is e s : “ A l ong with v ita m ins B 1 2 a nd B 6 ,
fo late is the third nutrient crucial to kee p ing
hom ocysteine le v els low. It is found in gree n
v eg like sp inach, kale, lettuce, asp aragus,
B russels sp routs and broccoli, as we ll as
brown rice , p e as, ora ng e s, chic kp e as and
bre ak fa st ce rea ls fo rti e d with f ol ic ac id.”
EATLO TSO FV EG AND FRUITWhy? As well as being a source of vitamins C and E, which
help protect against cell damage, fruit and veg are also rich
in plant nutrients, some of which, members of the
polyphenol family, are being increasingly
highlighted for their potential
brain-friendly properties. Include
citrus fruits (for the hesperidin),
berries and pomegranate (for
a range of polyphenols).
Aim for at least ve
raw or lightly cooked
fruit and veg a day.
B R A IN- P O WE R Y O U R D IE T
D ISH UPSO M EFISH ut sh and
seafood on the m enu once to four
tim es a wee k, being sure to m ake at least
one of these m eals oily sh. O ily sh, such
as herring, m ackerel , sal m on and sardines,
a re ric h in D H A , a lo ng - c ha in om e g a - 3 f a t
abundant in brain tissue . F ish and se afo od
contain other p otential brain p rotectants,
incl ud ing v ita m in D , s e l e niu m , B v ita m ins ,
z inc, iodine and an am ino acid called taurine.
EATV EG AND FRUITLO TS
Why? F or antiox idants , su ch as
v itam ins C and E , which hel p p rotect against
c e l l d a m ag e . P l us p l ant nu trie nts , so m e
of which are highlighted f or their p otential
brain-f rie ndly p rop e rties . Incl ude red wine
and grap es (resv eratrol) , soya p roducts
(isofl av ones) , cocoa and dark chocolate
(fl av anols), citrus fruits (hesp e ridin), berries
and p o m e g ranate ( a rang e o f p o l yp he nols ) .
NEED TO KNO W itam in E is eight
diff erent nutrients . Most sup p le m ents
contain just one, alp ha-tocop herol, but res ea rch
sugge sts others could be im p ortant for brain
health. G a m m a - tocop herol, found in rap eseed
oil , wheatgerm , p ecans, cashews, B raz il s ,
wa lnuts and se sa m e se e ds , m ay he lp q ue ll
the brain infl am m ation inv ol v ed in dem entia.
BFO RBRAIN here’s e v idence
that B v ita m ins, su c h as B 6 , f ol ate s
and B 1 2 , could hel p stop brain shrinkage
and d e lay d e m e ntia . F ind B 6 in m e at, s h,
p oultry, wholeg rains and v eg , folates in
l iv er ye ast ex tract, p ulses and gree n leafy
v e g , and B 1 2 in m e at, o ff a l , s he l l s h, s h,
m ilk and eggs. T he latest rese arch sugge sts
that B v ita m ins and o m e g a - 3 s work tog e the r
Tryto limit… ALCOHOLto two orthree unitsa day,prefe rablywith meals .
TRANSFATSin pastries,cakes,pies,fast foods and readymeals.
SATURATEDFATSfrom red meat,butter,cream,cheese.Manystudies,
suggest a low-saturated fat dietis more brain-prote ctive,so whilethese foods contain otherimportant
nutrients it’s best not to overdo them.
SUGARYFOODSsuch as sweetsand soft drinks.
and drink… Tea le aves are packed withcompounds able to penetrate theblood-brain barrierand blockneuronal
damage.Blackorgreen te a both havebe nefits but green tea has upto fourtimes more antioxidants.Just don’t add
milk,which can reduce te a’s antioxidantactivitybyas much as 25perce nt. Apple juice boosts a brain me ssenger
chemical called acetylcholine,lackingin people with Alzheimer’s disease.Apples also contain the plant chemical
quercetin,which maymimic a drugcalled Aricept (donepezil)used to treatearlyAlzheimer’s.Drinktwo glas ses
of apple juice a dayoreat two apples.
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QUICKISH FIXES LONGTERM GAINS GREAT THERAPY
HE DP INS
W hether it’sthe throbbinglight-sensitivesymptoms ofamigraine or thepounding ofastress headachelike a tightly w ornhalo,naturalremedies canoffer relieffromdebilitating pain.
✢ An old-fashioned
herb like Feverfew
– traditionally used to treat
headaches – is a great
place to start.A few drops
of tincture in cool water
could help the ache.Or a
tea made from the dried
herb.Simmer 2tsp in a cup
of water for 10 minutes,
strain and drink.TryThe
Organic Pharmacy Feverfew
Complex Tincture,£11.50
for 50ml,theorganic
pharmacy.com;orDried
Feverfew,£4 for 50g,
nealsyardremedies.com
✢ Recurring “heads”?
Magnesium and CoQ10
could be the duo foryou.
“Magnesium acts as a m uscle
relaxantand CoQ10 is a
pow erfulantioxidant,” says
nutritionistShona Wilkinson.
“Studies show thatpeople
w ho sufferfrom m igraines
are often deficientin both.
Take 250m g ofm agnesium
and 100m g CoQ10 per
day.” TryNature’s Plus
Dyno-m ins M agnesium ,
£14.95 for90 tablets;and
Pharm a Nord BioActive Q10
Ubiquinol ,£46.99 for60
capsules,nutricentre.com
✢ We’ve heard good
things about cranial
osteopathy.This gentle
treatment detects and
releases tension throughout
the body,making it good
for both migraines and
recurring stress headaches.
Find an osteopath at
osteopathy.org.uk
Find more headache relief
ideas on page 112.
JOINTP INS
Ouch!Joint paintakes the fun outofanything otherthan sitting quietlyin a chair.Soothingthem isn’t alw ayseasy but there’slots to try.Here’sour expert’s pick.
✢ Som ething topical
and easy to use is
a boon.“Try spraying
on m agnesium oil,w hich
relaxes m uscles and
nerves,and thus alleviates
pain quickly,” suggests
pharm acistShabirDaya.“Personally I find an
acupressure device w orn
forfive m inutes betw een
m y thum b and forefinger
w orks a treatforw rist
pain.” Try Life-Flo Pure
M agnesium O il Spray ,
£16 for236m l;orAculief
Acupressure device,£19.95,
both victoriahealth.com
✢ Natural eggshell
membrane (NEM)
and cherry extracts are the
buzz ingredients to look for.
“NEM displays powerful
anti-inflammatory properties,
and cherry extract is known
to help the removal of acidiccompounds that cause
pain and stiffness,” says
Shabir.TrySuperior Joints by
Food Science of Vermont,£30 for 60 capsules,
victoriahealth.com – they
have NEM and cherry in
the mix.
✢ Acupuncture m ay
sound a spiky
suggestion forthose w ith
jointand arthritis pain,
buttrustus – the needles
are so fine itw on’tadd to
yourproblem s.Regular
treatm ents can help breakthe pain cycle and bring
relief.Find a therapistat
acupuncture.org.uk >>
Time to…with someunexpected natural remedies!
EASE THE PAIN...
wo m an ho m e F E E L G O O Y O
PAINW ELLBEI
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QUICKISH FIXES LONGTERM GAINS GREAT THERAPY
TOPTOTOE
PAIN
From periodpainstoarthriticaches
andinflam m atoryproblem s,it’snicetoknowtherearenaturalrem ediesouttherethatcanhelpeasethepain.
Surprisingly,hops are
on ourradar.“The y
have fast anti-in ammatory
and pain-relie vingqualitiescomparable to ibuprofe n
and aspirin.Studie s show
them to be safe and well
tolerated,”says research
herbalist Monica Wilde.
“Because theyare fast
acting,theycan be useful
fornerve pain such as
toothache.”TryNutrigoldNurocyte Hops Extract,
£20.95for30caps,
napiers.ne t
Turm eric and cherry
extractare natural
soothers.Turm eric is said to
bring dow n inflam m ationand pain fast,m aking itgood
form enstrualcram ps,frozen
shoulder… any inflam ed and
painfulconditions.Taken
long-term ,cherry extractcan
help alleviate the pain of
arthritis,osteoarthritis
and jointpain,including
gouty toes.Try P uk k a
Herbs W holistic
Turmeric,£15.95 for30
caps;orC herry ctiv e
C a p sule s,£12.95
for30,revital.co.uk
Re exologycan be a
top-to-toe treatme nt.
Usingfocuse d massage on
areas of the fe et to stimulate healing,it’s good for
migraines,backproblems ,
hormonal imbalance plus
te nsion and stress.Find a
practitione rat aor.org.uk
BACKPAINS
Alongwithless-than-adorableshoulderpain,it’sguaranteedaftergettingbackintofitnessorgardeningfollowingado-nothing-m uchwinter.Rem edieswithahom eopathicspinareworthseekingout.
Arnica is the queen of
rem edies forstiff and
sore bodies.Soothe shoulder
pain w ith a nifty arnica
spray directly spritzed onto
the stiff and tenderarea.
Help relieve a niggly low er
back pain w ith an easy-
to-take oralhom eopathic
rem edy spray ofarnica,
ruta grav (used fortendon
injuries)and rhus tox (to
relieve stiffness).TryW eledarnica Bump s a nd Bruises
Sp ray ,£5.95 for20m l;or
W eleda rnica M uscular
P ain R elief Sp ray ,£9.95 for
20m l,both w eleda.co.uk
Double your
wellbeingclout
with soothingarnica extras.
“Arcinca balm would be
mygo-to forstiffness,
sprains,backpain orfrozen
shoulder,”says pharmacist
Zoe Smith.“It’s wonderfully
soothingand can be applied
with a light touch ormore
vigorous massage to suit
yourpain threshold.”Go for
broke and regularlydunkina bath laced with arnica too.
TryW eleda Arnica M assage
Balm,£10.95for100ml;or
W eleda M uscle Soak,£12.95
for200ml,both weleda.co.uk
Body Stress Release
m ay be a new one
to you butit’s idealforthis
kind ofpain.Aftergentle
m uscle testing,lightand
precise pressure is used
to encourage nerves and
m uscles to release stored
tension and relieve the
sym ptom s ofproblem s
such as sciatica,
headaches and tiredness.
Find a practitionerat
bodystressrelease.org.uk
NERVEPAINS
Suchasneuralgia,whereyougetthatintensethrobbinginthefaceandhead,orsciatica,
wherepaincascadesdownfrom hiptoankle,islikehavingonegianttoothache–interestingly,anotherform ofnervepain!
Spice s are hot stuff
fornerve pains like
neuralgia.“Capsaicin,
the natural compound
found in chillies and
cayenne,can helpto
blockpain from be ing
communicated to the brainvia the central ne rvous
system,”says Monica.How
do we take it?Table ts are
yourbe st bet.TryNapiersCayenne Tablets,£7.50,
napiers.ne t
Capsaicin is also good
forsciatica.“As well
as working internally,it’s also
effective w hen absorbed
via the skin,says Monica.
“Using a m uscle rub that
contains a naturalcapsicum
extractcan really helpm anage pain.” So can a really
strong naturalgingerextract,
so a duo ofrub plus ginger
tea is a good m ove.Grate a
good knob ofgingerinto
a pan w ith a m ug ofw ater
and sim m erfor5 m inutes.
TryC ap iscum and G inger
W arming C ream,£7.50 for
60m l,napiers.net
Subtle and light-
fingered,the Bowen
Technique uses gentle
rollingmovements –often
done through clothe s –
which makes it perfect for
sore to the touch problems
like backpain and frozen shoulder.Fans love its
pain-relie vingeffects.
Find a the rapist at
thebowente chnique.com
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