MARCH Live your best...

Z Is For Zzzz

It’s World Sleep Day on 18 March – a great excuse to indulge in some serious shuteye. Who hasn’t heard that around 7–9 hours† is the ideal for most adults? But did you know too much sleep can be bad for you1 too? Like 10 hours or more? So do your best to hit that sweet spot in the middle, of around 8 hours. If you feel you have serious insomnia, do see your GP. If not, get some good bedtime habits – unwind with a book, detox digitally, steer clear of caffeine and alcohol, and settle in a tub with relaxing Dove Foaming Bath Soak, with Lavender and Chamomile (£4.50/450ml).

Focus on… PORTION SIZES

Enjoying a varied and balanced diet in the right proportions is key for your health, but we’re not so good at it*! ‘We consume too much sugar and saturated fat and not enough fruits, vegetables or fibre**,’ says Asda Nutritionist Sophie Rose.

‘At each meal, ensure a third of the plate is made up of fruit or vegetables – that’s about 5-plus portions a day,’ says Sophie, ‘and snack smart, on fruits, vegetables and high-fibre foods like wholegrain or seeded toast, high-fibre crackers or breadsticks. Reduce your intake of snacks high in sugar, saturated fat and salt, such as crisps, biscuits and sweets.

‘Base each meal on high-fibre wholegrain carbohydrates such as wholewheat pasta and brown rice (3–4 portions a day), and then 2–3 portions a day of proteins, including dairy and dairy alternatives,’ she adds. ‘A very small proportion of your diet should consist of fat or oil.’

What is 1 portion?

“Listening” to your body is also vital. ‘When you feel full, stop eating!’ says Sophie. ‘And prepare meals in bulk and portion them out to freeze and eat later – it’s a real help in keeping your portion sizes appropriate.’

For more details about maintaining a healthy diet, see the Government’s Eatwell Guide1 – a useful visual guide.

Dive In

Lucy Roberts from London tells us how taking up a particular hobby has made her feel like a new person. ‘I’ve been cold water swimming regularly in my local reservoir for about a year, and it’s had so many positive effects. It makes me feel totally invincible and has shown me I have more strength than I ever thought – physically and mentally. Swimming is incredibly calming and combining it with being in nature does wonders for my mental wellbeing. I was going through a really tough time last year, but this new habit has totally changed my outlook – I’m a convert!’

5 ways to… up your fluid intake

World Kidney Day is on 9 March, and one way to keep these little organs happy and healthy (as well as lubricate our joints* and help us regulate our body temperature**) is by getting plenty of water onboard. Here’s how to help form hydrating habits: a reusable bottle with you before you’re thirsty y the time you feel a bit parched, you’re already dehydrated. Stay one step ahead and don’t wait for the warning signs.

At home or out and about, having water constantly at our fingertips makes it much more likely we’ll drink it, funnily enough.

Sync up with your skin

Moving from your thirties into your forties may mean your skincare routine could do with an update. As we get older we lose collagen and elastin, which is perfectly natural but can leave us feeling like we’ve lost our glow. Here are a few tips that may help your complexion bounce back:

• When buying new products, consider what you want your skincare routine to achieve – be that reducing dark circles, curbing breakouts or managing oily or dry skin.

• Retinol can help accelerate skin renewal and collagen production to improve the appearance of fine lines and dark spots. If you already use a retinol product, you might want to look at stronger versions in your forties.

• A serum could be a great addition to your routine: their molecules are smaller than those in moisturisers and this allows them to absorb much deeper into the pores, helping to create a fresher, more youthful appearance.

3

water-based foods

Liquids don’t always come in a cup: tomatoes, cucumbers, mushrooms and broccoli are all at least 90% water, so get more on to your dinner plate.

4 Start your day with a glass of water

Drinking a large glass of water first thing not only sets you up for a day of hydration, but many people find it also helps wake them up.

5 Set a goal

Decide how much water you’re going to aim to drink in a day and challenge yourself to hit that target by the time you go to bed.

With

International

Day 2023 on 8 March, we spoke to five boundary-breaking women about what inspires them