27 minute read
HEALTH
HEALTH ADVICE FOR MATURE WOMEN
Staying healthy becomes even more important as we get older. When we’re young, we can easily overcome illnesses, falls, and other issues, but as we age these things become more difficult. However, if we take care of our health in the long term, we can ensure that we feel and perform well no matter how old we get. Below, you’ll find the essential health advice mature women should follow in 2021:
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Stay Up To Date With Your Healthcare Provider
Start by staying up to date with your healthcare provider. Don’t ignore letters asking you to book an appointment, and don’t ‘worry about making a big deal’ out of any health concerns. Booking a private covid test could be the best thing to give you peace of mind.
Eat A Balanced Diet
A balanced diet should include plenty of color, so fruits and vegetables should be a regular purchase at the supermarket. Balance also means eating a little of what you fancy, however - deprivation is not the key to happiness, and happiness is a must for health, too! Try to make smart choices, but don’t go to extremes. You should enjoy your food.
Stay Active
Exercising can help you to strengthen your muscles and bones, and improve your flexibility and stamina. This can help you to go about your day to day life with ease, as well as reduce your risk of trips and falls. Just find a form of exercise that you really enjoy and you should have no trouble sticking to it. Do something you enjoy, and start slow if you need to. There is plenty of time to build up your sessions and increase intensity if and when you feel ready to do so. Don’t feel under pressure. A gentle yoga session can be just as good for your health as a more intense resistance workout.
Enjoy A Rich Social Life
There is a risk of loneliness as we age and lose touch with our loved ones. This is why it’s so important to put effort into cultivating a rich social life. Join clubs and meet like minded people, and call your friends and family to catch up every so often, even if only for 10 minutes.
Don’t Neglect Sleep
We tend to need less sleep as we age, but this totally depends on how much we naturally need, as well as how active we are. 8 hours usually allows us to perform out best, but it’s up to you to pay attention to how much sleep helps you to feel great. Remember that less than 6 hours is just as bad as none at all, and it can even mean a shorter lifespan.
Keep Your Brain Active
Keeping your brain active is one of the most important things you can do later in life, too. Doing puzzles, reading, and learning new things can all help you to keep your brain and body healthy. You’re never too old to learn something new, and keeping your brain sharp will ensure you stay healthier for longer.
How to clear your brain fog
Many of us have been talking about brain fog of late, whether that is because of ageing, feeling burnout, recovering from illness, or juggling too many balls in the air during this incredibly difficult last year. So what is brain fog and how does it relate to memory and what exactly can we do about it?
What is brain fog?
Brain fog can range from mild to severe and is associated with poor memory, not being able to focus clearly, not being able to retrieve information and a lack of clear thinking and can negatively affect all aspects of our lives. Brain fog can be most apparent when we struggle with our memory and our ability to acquire, store, maintain and reclaim information that we have previously experienced or learned.
A review by Theoharides et al (2015) discusses evidence that suggests stress, exposure to certain toxins and medical health problems causes inflammation of certain molecules in the brain which can contribute to brain fog. Even lack of sleep and nutritional deficiencies can add to the problem. So, what can we do to help ourselves?
How to clear brain fog, sharpen our thinking & improve our memory
Make sleep your top priority. On average, a person goes through 3-5 REM (rapid eye movement) cycles per night which is when we dream and is vital for mental and emotional regulation. It is important to maintain a regular and healthy sleeping pattern in order to prevent or clear brain fog and to be at your sharpest and allow your brain to do all its sorting and coding.
Exercise to get the oxygen flowing.
Exercising increases oxygen and blood flow, so incorporate 30 mins of exercise into your daily routine to help clear out the cobwebs especially if you can get outside.
Don’t overload. Take time to properly focus on activities and avoid trying to do too many things at once. The misguided notion of multitasking has been linked to poorer episodic memory, along with a reduction in efficiency, performance and focus. Slow down and do one thing at a time.
Brain fog could be hormonal. Low levels of hormones, particularly oestrogen, have been linked to changes in memory and difficulties thinking or processing information. These disturbances most frequently occur during the menopause. Check medications. Some over the counter medications can cause brain fog so check the label for side effects. Chemotherapy can prevent the production of oestrogen which may explain changes in memory otherwise known as ‘chemo brain’, which is another type of brain fog.
Consult a medical professional if you think depression, sleep disorders, anxiety or medication you are taking could be contributing to the brain fog.
Reduce stress. Most importantly if you are feeling overwhelmed, remember to be kind to yourself. Have downtime, work out what you need to feel better that can be realistically achieved and surround yourself with positive people.
ONCE THE FOG HAS CLEARED, IMPROVE YOUR MEMORY BY:-
Activating as many senses as you can. Sensory memories are fleeting, and we are not often aware of them. But stimulating the senses can help us feel better which encourages us to continue that activity thus bringing it into our conscious awareness, enjoying the process and develop long term memories.
Using mnemonic tools such as using as a phrase, acronym, song, rhyme or image to help remember a list of facts in a certain order.
Learning something new that you enjoy. Novelty is a sure fire way to get our attention. So think of something you haven’t done before, try it and if you enjoy it keep going. The neural plasticity of the brain is incredible and you will lay down new connections and pathways and have fun at the same time.
Attaching meaning to what you want to remember. If you are bad with names or dates attach a meaning by associating it with something familiar. This link provides a stronger association in your brain, increasing the likelihood of you remembering it next time.
Repetition. Intentionally repeating something that you would like to recall in the future is one of the oldest tricks in the book – but it works. Repetition will encode information beyond your sensory and short-term memory, into your long-term memory.
MANAGING ANXIETY COMING OUT OF LOCKDOWN
During the pandemic we have all coped in different ways; some of us have adjusted more easily whilst others have had to deal with pain and hardship, or with feelings of burnout or isolation. Whilst people who have had to shield may understandably need time to adjust to coming out of lockdown, many of us may be feeling anxiety for a variety of reasons. Now as we are slowly opening up the world again it is important to ensure that we are best equipped for what may still be a series of uncertainties and ups and downs.
Here are some tips that may help:-
Take your time – Before getting up each day perhaps listen to the birds or practise gratitude for a few minutes and make happiness and health a daily choice. Going forwards in the weeks ahead, try to avoid rushing big decisions, prioritise what needs to be acted upon first, take your time to get it right, avoid comparing yourself with others.
Positive thinking - Facing challenges head on and realistically whilst thinking positively helps to move forwards and build resilience. Research shows that those who face adversity with a positive mindset deal with stress and problems better and have a better health outcome long term. Avoid the traps of negative thinking and swap in more positive language. Re-examine negative situations from a different angle and try to find a workable solution.
Ensure you live a healthy lifestyle
including regular physical exercise, a good sleeping pattern, low stress and a healthy diet. Focus on things you can control.
Be safely social and inclusive - Follow the rules but remain sociable where possible, even if that means keeping events virtual. Through brain imaging, scientists have found that when people experience social exclusion and social distress some areas of the brain are similarly activated as if they were experiencing physical pain.
Work out your new priorities – The pandemic has made many revaluate their priorities, leading people to ask themselves what truly makes them happy. Are you happy at work and in your relationship? Are you happy in your own skin? Set some goals for yourself which you feel will make you happier and revisit them once a month to track your progress. They could be anything from exercising, to getting in touch with old friends to getting a promotion.
Be careful of burnout - Identify the signs early. Signs of burnout include fatigue, irritability, sleepless nights despite feelings of exhaustion, anxiety and physiological changes in your body like raised blood pressure. Ensure you aren’t consumed by your old life once restrictions lift and that you use what you learnt in lockdown including perhaps slowing down.
Helen Mirren
A NATIONAL TREASURE
TO describe actress Helen Mirren as the Queen of British theatre and film would definitely not be far from the truth.
After all, Helen, now 75, has played a queen on film a total of six times and Queen Elizabeth II twice. In fact, she is the only actress to play both Queen Elizabeth I and II and won a BAFTA for her role as the latter in the 2006 film The Queen about the aftermath of Princess Diana’s death. Perhaps she was always meant to play such regal roles as, although born into a working class family, her paternal grandfather was a Russian diplomat and her great, great, great, great grandfather was Field Marshal Kamensky, one of the Russian heroes of the Napoleonic wars.
Helen Lydia Mironoff – her father changed the family name to Mirren by deed poll – she was the second of three children. Her introduction to acting came first at primary school and then at St Bernard’s High School for Girls at Southend on Sea in school productions.
Determined on a career in theatre, at 18 she auditioned for the National Youth Theatre and at 20 impressed early on stage at the Old Vic in her role as Cleopatra in Anthony and Cleopatra in 1965.
The result of her work with the NYT was an invitation to join the Royal Shakespeare Company. A clutch of high-profile roles followed including Diana in All’s Well That Ends Well and Rosalind in As You Like It. She also appeared in touring productions, all the time adding to her reputation both for acting and as an independent-minded woman.
In 1970, a documentary film Doing Her Own Thing about Helen and her time at the RSC was made and shown on TV. Throughout the ‘70s, she was often offered roles that showcased her feisty, passionate nature and she became a favourite in West End theatres.
In 1972, she was famously dubbed “the sex queen of the Royal Shakespeare Company” by the BBC’s Michael Parkinson.
In 1977 at the RSC in Stratford and the following year at the Aldwych Theatre, she played a steely Queen Margaret in the three parts of Henry VI. In 1979, she was winning praise as Isabella in Measure for Measure.
Probably inevitably, she made a breakthrough on Broadway and was subsequently twice nominated for Tony Awards as Best Actress. Later, in 2015, she won a Tony as Best Actress playing Queen Elizabeth II in The Audience which also won her an Olivier Award in the US, joining luminaries like Ingrid Bergman, Dame Maggie Smith and Al Pacino.
Alongside her enviable theatrical career, Helen has appeared in a large number of films. Early on, these included A Midsummer Night’s Dream, Age of Consent, O Lucky Man! and Caligula.
Pivotally, in 1980, she starred with Bob Hoskins in The Long Good Friday which really made film audiences sit up and notice her. Excalibur, 2010, White Nights, The Mosquito Coast and When the Whales Came followed.
Her film repertoire was wide: The Madness of King George, Some Mother’s Son, The Prince of Egypt, The Cook,
The Thief, His Wife and Her Lover. But TV also beckoned and in 1991, she took on the iconic role of Detective Chief Inspector Jane Tennison in Prime Suspect.
Tennison, one of the first females at her rank in the Greater London Metropolitan Police Service, had been created by writer Lynda La Plante. Tennison rises to the rank of Detective Superintendent, confronting institutionalised sexism in the police force while solving complex crimes.
The no-nonsense role was made for Helen Mirren who put her special stamp of acting excellence on Tennison. The series ran until 2006 and, still today, re-runs reveal her consummate skills in both acting and holding an audience – even one in its millions and at home. As her reputation grew, she was offered more and better roles, sometimes glamorous, sometimes dowdy. In 2001 she appeared in Gosford Park with Maggie Smith and took a starring role in the inspirational Calendar Girls in 2003 with Julie Walters and a cast of actresses that resembled a Who’s Who of the nation’s best.
The Clearing, Raising Helen and Shadowboxer continued to enhance Helen’s glittering career. In 2006, she took on the role of Queen Elizabeth II in the film The Queen, providing a mesmerising performance of the monarch at a particularly tough time for the royal family and the nation. No-one was surprised when it swept the awards’ board. National Treasure: Book of Secrets, Inkheart, State of Play, The Last Station, Greenfingers and The Pledge continued her on-screen presence. Her latest film releases include The Good Liar, a crime thriller with Ian McKellen, and a couple more projects held up by Covid look set to enhance her reputation in 2021 and beyond.
She has won a whole cabinet-full of awards and in 2014 received the BAFTA Fellowship for lifetime achievement. She was made a Dame Commander of the Order of the British Empire in the 2003 Queen’s Birthday Honours List for her services to drama. In 2014 she received the BAFTA Fellowship for lifetime achievement
Her private life has often mirrored the fascination of her on-screen roles. She lived with actor Liam Neeson for four years after meeting him on the set of Excalibur in 1981 and met her husbandto-be Taylor Hackford when he directed her in White Nights in 1985. They married later in the Scottish Highlands with Hackford dressed in a traditional Scottish tartan kilt.
She is stepmother to Hackford’s two children but has never had children of her own, reportedly stating:
She is plainly her own woman, a brilliant role model for older females and regularly speaks her mind. When she became a Dame, she stated:
“In England, it’s a big deal. I do feel like it’s a great honour.
“But I had to think about it quite seriously for a couple of weeks. It does sort of squash you into the establishment thing. In the end, my base feelings got the better of me. I succumbed to pride.”
Helen Mirren is obviously making every decade of her life as memorable as possible, and still plans to – for which her many fans around the world are eternally grateful.
A SECURE FUTURE WITH EQUITY RELEASE?
THESE days we have to look at a variety of ways to raise cash and ensure that our future will be secure and one popular way for anyone over 55 to do just that is via equity release, which offers the chance to access the cash – the equity – tied up in your home. It can be as a lump sum or in several small amounts, or a combination of both.
There are two equity release options: lifetime mortgage and home reversion.
The Money Advice Service explains that a LIFETIME MORTGAGE means that you take out a mortgage secured on your property, provided it is your main residence, while retaining ownership.
You can choose to ring-fence some of the value of your property as an inheritance for your family or you can choose to make repayments or let the interest roll-up. The loan amount and any accrued interest is paid back when you die or when you move into long-term care. Most people who take out equity release use a lifetime mortgage. Usually you don’t have to make any repayments while you’re alive and interest “rolls up” (unpaid interest is added to the loan), meaning the debt can increase quite quickly over a period of time. However, some lifetime mortgages do now offer the option to pay all or some of the interest. Some will let you pay off the interest and the capital.
In the same way ordinary mortgages vary from lender to lender, so do lifetime mortgages, and if you’re looking at this option it’s worth knowing that the minimum age for this is usually 55. As we’re now all living longer, the earlier you start the more this is likely to cost in the long run.
The average borrower in their late 60s can usually borrow around 35% of the value of their home, but how much can be released is dependent on your age and the value of your property. The percentage typically increases according to your age when you take out the lifetime mortgage, while some providers might offer larger sums to those with certain past or present medical conditions. Many lenders offer interest rates which are fixed or, if they are variable, have a “cap” or upper limit which is fixed for the loan’s duration.
Check whether the product has a “no negative equity guarantee” This means that, when your property is sold and agents’ and solicitors’ fees have been paid, even if the amount left is not enough to repay the outstanding loan to your provider neither you nor your estate will be liable to pay any more.
Consider whether you can pay none, some or all of the interest. If you can make repayments, the mortgage will be less costly. However, with a lifetime mortgage where you can make monthly payments, the amount you can repay might be based on your income. Providers will have to check you can afford these regular payments.
Look at whether you can withdraw the equity you’re releasing in small amounts, as and when you need it, or whether you have to take it as one lump sum. The advantage of being able to take money out in smaller amounts is you only pay the interest on the amount you’ve withdrawn. If you can take smaller lump sums, check if there is a minimum amount.
It’s also worth finding out if you have the right to move to another property, subject to the new property being acceptable to your product provider as continuing security for your equity release loan, as different lifetime mortgage providers might have slightly different thresholds.
A HOME REVERSION involves you selling part or all of your home to a home reversion provider in return for a lump sum or regular payments. You have the right to continue living in the property until you die, rent-free, but you have to agree to maintain and insure it.
You can ring-fence a percentage of your property for later use, possibly for inheritance - the percentage you retain will always remain the same, regardless of the change in property values, unless you decide to take further cash releases. At the end of the plan, your property is sold and the sale proceeds are shared according to the remaining proportions of ownership. You will get a lump sum or regular payments – normally between 20 per cent and 60 per cent of the market value of your home, or the part you sell.
With home reversions, it’s worth checking whether or not you can release equity in several payments or in one lump sum and the minimum age at which you can take out a home reversion plan. Some providers insist you’re at least 60 or 65 before you can apply.
Keep in mind the percentage of the market value you will receive. This will increase the older you are when you take out the plan but might vary from provider to provider. Also check whether you have the right to remain in your property for life or until you need to move to long-term care, provided the property remains your main residence
and you abide by the terms and conditions of your contract.
Again, check whether you have the right to move to another property, subject to the new property being acceptable to your product provider as continuing security for your equity release loan and whether the product has a “no negative equity guarantee”. You will also need to know what level of maintenance you’ll be expected to carry out and how often your property will be inspected – this could be every few years.
Overall, equity release might seem like a good option if you want some extra money and don’t want to move house, but it’s worth bearing in mind that equity release can be more expensive in comparison to an ordinary mortgage. It’s also worth considering any additional changes taking out equity release could make to existing arrangements, with the potential to lose means-tested benefits being key among them. It’s also worth considering involving your family throughout the process, as any equity taken out of the home will impact their inheritance later down the line.
Unlock tax-free cash from your home
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Tax-freecashto spend as you wish REQUEST YOUR FREE GUIDE
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Speak to one of our advisors for your free, no obligation quotation and to find out how much tax-free cash you can access to spend as you wish. They will explain how equity release could affect the amount of inheritance you can leave and if your entitlement to means-tested benefits could be affected now or in the future.
Equity release may involve a home reversion plan or a lifetime mortgage which is secured against your property. To understand the features and risks ask for your personalised illustration. Equity release requires paying off any existing mortgage. Any money released, plus accrued interest, would be repaid upon death or moving into long-term care. Only if your case completes would a typical fee of 2.25% of the amount released be payable (minimum £1,695). 1You only continue to own your own home with a lifetime mortgage. *UK’s No1, based on volume of plans, source: Touchstone data 2018 - Q2 2020.
To find out how much money you could release and to request your FREE guide call Freephone 0800 141 3628
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JAMES MARTIN’S
HIGHLANDS TO ISLANDS
Since going on his Great British Adventure in 2019, James Martin has taken to the road again (and the sea and skies, too!) to bring us more of his favourite stunning recipes.
STEAK WITH WHISKY-BRAISED ONIONS AND MUSTARD SAUCE
Every chef becomes obsessed with certain ingredients at some point in the year and right now, my obsession is onions. These, combined with steak and a simple mustard sauce, were a favourite dish of Johnny on Camera Two when we were filming the show.
SERVES 2
4 onions, peeled 50ml whisky 600ml beef stock 100g salted butter 1 garlic clove, crushed a few pine sprigs, washed and patted dry 1–2 tablespoons olive oil sea salt and freshly ground black pepper 400g rump steak, 5cm thick 150g long-stem broccoli
FOR THE SAUCE
2 tablespoons Scottish grainy mustard ½ teaspoon English mustard 2 tablespoons salted butter 25ml whisky 75ml double cream
If using, light your BBQ. When the coals are silvery in colour, it’s ready to cook on. Place the whole onions in a pan with the whisky and beef stock.
Cover and bring to the boil then reduce the heat slightly and simmer for 40 minutes. Use a slotted spoon to lift the onions out of their cooking liquor and set aside to cool a little. Reserve the liquor. Meanwhile, place the butter, garlic and pine sprigs into a separate pan and place over a low heat to melt the butter. If not cooking on the BBQ, preheat a griddle pan over a high heat. Cut the onions in half horizontally, then drizzle over the oil and season well. Cook on the griddle pan or on the BBQ, flat-side down, for a couple of minutes until charred. Lift onto a plate and set aside. Season the steak all over, then brush with some of the melted pine butter. Cook on the hot griddle pan or on the BBQ for 2 minutes, then brush with more butter, flip over and cook for another 2 minutes. Add the long-stem broccoli to the pan or BBQ for the last 2 minutes of cooking, again brushing with pine butter. Lift the steak onto a boar and rest for 4 minutes.
To make the sauce, put both types of mustard in a pan with 1 tablespoon of the butter and 200ml of the reserved onion cooking liquor. Pour in the whisky, then flambé to burn off the alcohol, tipping the pan gently and carefully to ignite. Place over a medium heat and simmer until the liquid has reduced by half, then stir in the cream and season well. Whisk in the remaining 1 tablespoon of butter to finish. Slice the steak into 3-cm thick slices and place on a platter with the broccoli, then spoon over the sauce. Pull the onions into petals and dot around before serving.
ISLES OF SCILLY POLLOCK WITH A BEAN AND TOMATO STEW
Pollock is deemed the poor man’s haddock or cod, which is sad in a way, as there is plenty of it and it’s a great-tasting fish. Slightly salting it for ten minutes before cooking will firm it up and makes it easier to cook with. I used some of the great sea salt that is produced all around Cornwall for this and created a simple bean and tomato stew to go with it.
SERVES 4
4 x 150-g pollock fillets, skin on sea salt and freshly ground black pepper 50g salted butter
FOR THE STEW
1 tablespoon olive oil 2 garlic cloves, sliced 1 shallot, diced 1 small fennel bulb, half diced and half thinly sliced 12 cherry tomatoes, halved 2 large heritage tomatoes, diced 50g Sunblush sundried tomatoes in oil, chopped 50ml dry white wine 400g can haricot beans, drained small handful of rock samphire small handful of sea beets or baby spinach 15g salted butter Put the fish onto a tray and sprinkle over 2 tablespoons of sea salt. Leave for 10 minutes, then wash off and pat dry. To make the stew, heat a non-stick saucepan over a medium heat. Pour in the oil, then stir in the garlic, shallot and all of the fennel and cook for 2–3 minutes until starting to soften. Add all the tomatoes, along with a spoonful of oil from the sundried tomatoes, and stir everything together. Pour in the wine, bring to the boil, then stir in the beans and cook gently for 10 minutes. To cook the fish, heat a non-stick frying pan over a medium heat until hot, then add the 50g butter. Once the butter is melted and foaming, slide the fish into the pan, flesh-side down. Cook for 2 minutes, then flip over and cook for a further 2 minutes. Season on each side. Finish the stew by stirring through the samphire, sea beets or baby spinach and butter. Taste to check the seasoning, adding more salt and pepper if needed. To serve, spoon the stew onto a large warm platter and top with the fish.
WELSH LAMB RAGOUT WITH PENNE
I genuinely meant it when I said during our filming in the Brecon Beacons that it’s tempting not to bother going abroad on holiday when we have places like this on our doorstep. The scenery around Wales is spectacular, it was one of my favourite locations on the whole trip, and I loved it so much that I have been back there four times since filming.
SERVES 6–8
25g salted butter 3 garlic cloves, chopped 1 onion, diced 2 carrots, diced 1 leek, diced 1 celery stick, diced 300g lamb mince 200g lamb leg, diced into 1-cm cubes 1 tablespoon tomato purée sea salt and freshly ground black pepper 500ml lamb or beef stock 100ml red wine 200g canned chopped tomatoes 2 bay leaves 400g fresh penne pasta large bunch of basil leaves, roughly torn 50g parmesan Heat the butter in a large non-stick saucepan over a medium heat. Once the butter is foaming, stir in the garlic, onion, carrots, leek and celery and cook gently for around 5 minutes until starting to soften. Increase the heat to high, then add all the lamb and cook for 2–3 minutes, stirring everything together and using a wooden spoonto break down the mince. Stir in the tomato purée, season well, then pour in the stock, wine and chopped tomatoes. Give everything a good stir, then tuck the bay leaves into the mixture. Leave to bubble over a high heat for 20–25 minutes, stirring occasionally, until it reduces by around half. Bring a large saucepan of water to the boil, add a good pinch of salt, then add the pasta and cook for 2 minutes. Use a slotted spoon to lift the pasta out of the pan and transfer it to the pan with the sauce.
Cook for a further 2 minutes, then stir in the basil and season.
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