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LIVE WELL

EAT WELL

MOVE WELL

RBLS! L O O K W E LFO LOEVEL OFWCA EL LR THFEE

JUNE 2021

LIGHT AND EASY PASTA SUPPERS

THE NEW WAYS TO FEEL GOOD l Boost your energy l Get more sleep l Transform your mood

IS GARDENING THE SECRET HEALTH CURE? Find out on p22

KIMBERLEY WALSH Why she’s choosing balance over busy + Tips for true happiness

Go from sit to fit!

Try our super simple couch potato plan

60-SECOND STRESS TEST + 5 Ways to Instant Calm

EASY STEPS TO

E C N E D I F N I4 NSTANT CO 4

VE EVERY INCH LO TO W O H T H IG OVERN IMPROVE SELF-ESTEEM CRITIC 4 LESS FEAR, MORE COURAGE 4 BANISH YOUR INNER JUNE 21 £4.99

PLUS! GET WELL WITH Andrea McLean • Amanda Byram • Dr Hazel Wallace • Lucy Mecklenburgh

EDITORIAL Editor: Holly Treacy holly.treacy@aceville.co.uk

Editor’s Letter

Deputy editor: Vicky Warrell vicky.warrell@aceville.co.uk

HO LLY TREAC Y

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ands up how many of you have taken up gardening in the past 12 months? If you’ve currently got your arm in the air (like I have), you’re not alone. In fact, it’s estimated that around 27 million of us in the UK do some kind of green-fingered work, and as writer Claire Munnings tells us over on page 22, it can have “untold benefits for our mental health” – which is what the three women on page 24 found during difficult times in their life. For me, the Audrey Hepburn quote really rings true here: “To plant a garden is to believe in tomorrow.” And this is why I believe this outdoor hobby has risen in popularity during the pandemic – we’ve been planting little seeds of hope and nurturing them to life, while creating our own sanctuaries when the world locked down. And, as you’ll discover on page 104, immersing yourself in nature can help you as the world re-opens again, too.

If you’re already feeling less than energised now that we can book things in our diaries again, there are easy ways to get your social mojo back. A simple walk in nature can boost our mental wellbeing for up to seven hours – amazing, right?

Have you ever thought about creating a walking ritual? Author Libby DeLana did just that, and if you flick to page 74 you can read how her morning walk adds structure to her day, starts her off in the right frame of mind and injects momentum into whatever she’s got planned – now that sounds much more impressive than putting one foot in front of the other!

And over on page 26, our inspiring cover star, Kimberley Walsh, reveals how her once-a-day walk has become vital to her routine and long strolls with friends have kept her sane throughout this year. Finally, we’ve got some exciting news to share on page 78 – I hope you join us soon!

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Holly

NUTRITION KEYS VG

Vegan

V

Vegetarian

DF

Dairy-free

GF

Gluten-free

SF

Sugar-free

To the best of our knowledge, we, Aceville, have provided accurate and complete information within our publications, but we make no representation as to the accuracy of the information. Our publications and content are for information and entertainment only and do not reflect an endorsement or recommendation by Aceville. Importantly, the information provided within our publications should not be viewed as a substitute for professional advice, including without limitation, medical advice.

To the extent permissible by law, any liability for any loss or damage however caused, arising from the use of the information contained in our publications is excluded. It is our readers’ responsibility to assess the safe use of the information we publish based on each individual’s own circumstances. We cannot assess that because as publisher we do not share medical and health details of our readers.

Vicky, Deputy editor “Struggling with your energy levels now that lockdown is easing? We hear you. Turn to page 104 for our top tips on getting your mojo back this summer, without running yourself ragged!”

3 Health & Wellbeing

Stacey, Senior content writer ”Did you find homeschooling tough? Head to page 26 to discover Kimberley Walsh’s honest take on how she navigated balancing parenting with at-home teaching.”

Daniella, Editorial assistant ”Looking for a different method to get from A to B? Pages 63-65 have you covered, as we’ve compiled a beginner’s guide to cycling, packed with expert advice and the gear you need to get on the saddle.”

Contents JUNE 2021

START WELL

42 THE SELF-ESTEEM WORKOUT:

7 HEALTHY HOTLIST:

Prepare to feel powerful and release some feel-good endorphins

8 HAVE WE BECOME TOO CLEAN?

EAT WELL

We reveal the dirty truth behind routine hygiene

45 DEMYSTIFYING MACROS:

LIVE WELL

Get to grips with the main three and how they fit into your diet

11 THE 60-SECOND STRESS TEST: These techniques will teach you how to curb your anxiety monster

14 WELLBEING NEWS: Helping you achieve a healthy, happy mind

49 DIGEST THIS: The latest food news for you to take away

51 LIGHT AND HEALTHY PLATES Keep it fresh with these summery pasta dishes from Slimming World

17 AMANDA BYRAM:

56 MAKE IT MEAT-FREE:

Our wellness guru shares her tool for freeing up head space

Enjoy a taste of spring with this sweet and savoury pairing that is full of goodness

18 7 WAYS TO KEEP THE KIDS HAPPY:

Meet the green-fingered women who can't get enough of the activity

26 KIMBERLEY WALSH: This month's cover star Kimberley talks to us about finding balance post-lockdown

30 ANDREA MCLEAN: Our columnist and founder of This Girl Is On Fire tells us why therapy is so important

THE BODY CONFIDENCE SPECIAL 34 HOW HAPPY ARE YOU IN YOUR BODY?: Take this quiz developed by a confidence expert to get the answers

36 HOW TO LOVE YOUR BODY: Embrace the skin you're in using advice to implement today

60 3 WAYS WITH STRAWBERRIES:

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22 HOW GARDENING HELPED US:

Recipes that'll get you excited for summer flavours

MOVE WELL 63 CYCLING 101: Your ultimate guide to getting on two wheels

66 FROM SIT TO FIT: Resident PT Kristoph Thompson has the exercises to remedy your desk life

69 YOUR FITNESS: Exercises and techniques to keep you active

70 TAKE THE PLUNGE: Here's how to dive into the world of cold water swimming, safely

WALK TO WELLBEING

39 MAKE A STAND:

74 NAVIGATE EARTH, BODY AND MIND, STEP BY STEP:

Overcome your fear of fitness failure with this handy guide

Learn how author Libby DeLana makes a walk part of her life every day

4 Health & Wellbeing

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Use these hacks to help stave off at-home boredom

6 CELEB INTER 2 E V AG

57 KEEP IT LIGHT: This selection has everything from portable salads to healthy crisps and dip

P

A bite-size look at what's trending in the world of wellness

81

104

76 WHAT IS BAREFOOT WALKING? We spoke to the experts about leaving your boots behind when you go for a stroll

78 HEALTH & WELLBEING PODCAST: The secret is out!

LOOK WELL 81 BLUE LIGHT BEAUTY: The experts explain how blue light particles could be affecting your skin

86 YOUR STYLE: The hottest beauty trends to update your look

110 ASK THE EXPERTS: Our panel of health experts answer your burning health questions

111 GET SOCIAL WITH US: Keep up with us over on Facebook and Instagram

113 GIVEAWAYS: Your chance to win over £1,000 worth of goodies

114 FINAL SAY: Creator of Results Wellness Lifestyle Lucy Mecklenburgh shares her tips for first-time mums and why she's walking everywhere

87 DIVE IN: Get set to hit your local swimming pool with confidence, whatever your style

88 SUMMER LOVING: We can’t wait to step out this season in Asquith’s latest sustainable activewear collection

SUBSCRIBE TODAY

92 THE HEALTH & WELLBEING AWARDS 2021: Vote for your favourite health heroes to be in with a chance of winning some incredible prizes worth nearly £1,000!

51

FEEL WELL 97 RESET YOUR GUT: Expert advice to take with you as we emerge from lockdown

104 HOW TO GET YOUR SUMMER MOJO BACK: Put a spring in your step in time for the warmer months

108 HEALTH CLINIC: The inside knowledge for better health

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Become a subscriber this month and receive 3 issues for £9.99!

For details, turn to page 94.

IN EVERY ISSUE 21 H&W BOOK CLUB: These are the top reads for summer

68 H&W LOVES: From fitness tech to self-care, this is everything the team are loving right now

101 WHAT HAPPENS WHEN...

I age? Here's what goes on when you get older

102 H&W SYMPTOM CHECKER: Listen up! Your hearing health is important

Get us on your phone! Our digital editions are only £2.99 on Apple Newsstand

COVER: Kimberley Walsh CREDIT: David Short NEXT ISSUE ON SALE: 3rd June 2021

5 Health & Wellbeing

START WELL

THE HEALTHY

HOTLIST

NATURAL DEFENCE You might not associate warmer months with the common cold, but bugs and sniffles may rise, especially as lockdown restrictions lift. You can help prevent this by adding fermented food into the mix.

Here, the online GP service Livi (livi.co.uk) share their benefits.

A bite-size look at what’s trending in the world of wellness WHY YOU SHOULD KNOW ABOUT... HYPERPIGMENTATION Summer is the prime time to soak up some much-needed vitamin D, but unfortunately the negative impacts can show up on our skin. In essence, age spots, post-acne marks and freckles – examples of hyperpigmentation – will be armed and ready to photo-bomb those summer snaps.

“Hyperpigmentation effects, caused by exposure to the sun, mainly appear on body parts that are frequently exposed to UV light such as your face, neck, décolleté, hands and arms,” explains Dr Richard Blackburn, associate professor at The University of Leeds and co-founder of Dr. Craft Cosmetics. So, is there anything we can do to minimise this? It comes down to the skincare staple that experts have been harping on about for years: SPF. Wearing a daily broadspectrum SPF30 or above is one of the best ways to keep uneven pigmentation at bay. Dr Blackburn also recommends ancient medicinal plant bakuchiol, which can be found in the Dr. Craft Bio-Bakuchiol + Rosehip Facial Oil (£42, drcraft.co.uk), helping to minimise sun damage, boost collagen production and protect the skin’s barrier.

The base to many meals; onions are rich in prebiotics, which help increase the number of friendly bacteria in your gut.

While we need probiotics to add to the population of good bacteria in our gut, prebiotics are essential for stimulating the growth of that good bacteria, acting as a food for them and nurturing them to full strength.

Jerusalem artichoke contains fructooligosaccharides, which can provide stability of probiotics and acid production in the gut, making it an ideal addition to your diet if you’re looking to boost your immune system. While they may be hard to find in regular supermarkets, many take this in powder or capsule form as part of a healthy, balanced diet to reap the benefits.

SAFEGUARD YOUR SKIN

Grapefruit Cleansing Balm, £9, qandaskin.com This thorough cleanser is designed to tackle even the most stubborn make-up, as well as grime, toxins and other daily pollutants. It has a soothing combination of oils, gentle cleansers and delicious grapefruit aroma.

The wax-free balm cleanses the skin deep down and is naturally high in brightening vitamin C and antioxidants.

Liz Earle Environmental Defence Cream Mineral SPF25, £26, lizearle.com This three-in one mineral cream filters against daily skin damage, prime and protect skin from everyday exposure while preventing long-term damage. It’s the perfect addition to your skincare routine, protecting against UVA and UVB rays, blue light and pollution without blocking pores.

Bioderma Sensibio H2O Micellar Water, £20, naos-store.com Formulated with highly purified water, this product goes through nine stages of purification to ensure a very high level of microbiological cleanliness. Plus, it has one cleansing agent which closely mirrors the same composition of the skin’s lipidic barrier.

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Kombucha is available in many forms, such as flavoured in a fizzy drink or brewed into a warming tea, and has been consumed for thousands of years due to its great gut benefits. During the fermentation process, probiotics are produced, making this a great gut-boosting drink to add to your routine.

HAVE WE BECOME

too clean?

Handwashing aside, can your love affair with your favourite fruity shower gel be impacting your health? We asked the experts to delve into the dirty side of cleanliness

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other parasites that evolved together with owadays, hand humans,” says Dr Sarah Brewer, medical sanitiser is as director of Healthspan (healthspan.co.uk). much of a handbag However, the world of science has its doubts about Strachan’s theory; and while essential as lip there aren’t too many (if any) benefits to balm, and our personal hygiene living in an unclean environment or letting hygiene standards slip, soil, and all the levels have crawled their way microorganisms it contains, can be up to the top of our priority good for us, as research shows. list, courtesy of the Covid-19 pandemic. Whether you believe THE PLOT THICKENS in showering twice a day, prefer You might already know about the gutbrain connection (the idea that the gut to go ‘au naturel’ (acceptable affects your brain and vice versa), but for WFH but maybe reconsider what you probably don’t know is that your microbiome is affected by the great when you have to go back to outdoors. According to a study by the the office) or sit somewhere University of Helsinki, exposure to diverse bacteria in your environment could be a in the middle, cleanliness is a health benefit of spending time in nature. factor in everyone’s daily lives. “Much of your immune system (at least But where do we draw the line 70 percent) is situated in the lining of the gut as this is a major portal through with our hygiene habits? which bacteria and other pathogens enter

the body via food and hand-to-mouth interactions,” says Dr Brewer. “It’s believed to trigger the production of immune cells THE ‘HYGIENE HYPOTHESIS’ that fight infection ( a.k.a. regulatory T Experts first had their doubts about whether cells) and, in particular, stimulates the cleanliness was next to godliness way back development of TH1 helper cells that in the late 1980s. Professor David P. Strachan, fight infections.” There is also evidence an expert in epidemiology, theorised that to suggest that people who live in urban early childhood exposure to environments areas have depleted gut microbiomes, that weren’t very clean could potentially whereas those who live and work in trigger the immune system farming and rural communities, where they to work better. “The have regular contact with dirt and the hygiene hypothesis microbes it contains, are more does not refer resistant to allergies and asthma. to personal Even though research behind cleanliness, the soil-gut connection is still but to the quite early days, what we general do know is being around, reduced playing in, and digging in, exposure OF BRITS DEEM CLEANLINESS soil may be good for your to some of AND HYGIENE TO BE health – time for a spot of the bacteria, gardening, we think.

MOST IMPORTANT TO worms and

54% THEM POST COVID-19 jla.com (Infection Insights)

8 Health & Wellbeing

1 4 in

PEOPLE RETURNING BACK TO THE OFFICE SAID THEY WOULDN’T WANT A COLLEAGUE MAKING THEM A DRINK FOR HYGIENE/ CLEANLINESS REASONS UMOVIS Lab

HOW CLEAN SHOULD WE REALLY BE? Being hygienic is an important habit (especially with the current Covid-19 situation), but is there a right way to stay clean? We asked the experts with cleanliness credibility for their take:

Q&A: IS MY SHOWER GEL DAMAGING MY SKIN? “Using a harsh cleanser can strip the skin’s acid mantle (the protective layer that prevents bacteria and pathogens from entering the skin) and also dry out your skin,” says founder of Organic Apoteke and Doctor of Skin, Dr Nitasha Buldeo. “Overusing shower scrubs can thin the skin, which leads to skin sensitivity and accelerates ageing.

Allowing water to evaporate off the skin can also lead to loss of moisture from within the skin as well, so to prevent this, apply body oil onto damp skin immediately after a shower.” If your skin is sensitive, stick to washes or soap bars that are hypoallergenic and don’t contain fragrances that upset your skin.

START WELL

Q&A: AR E HOT SHOWERS BETTER FOR MY SKIN?

Q&A: AM I OVER CLEANSING MY FACE?

“Hot water strips the skin of its natural oils and can lead to dry, dehydrated skin,” says Dr Sophie Shotter, (drsophieshotter.com).

“It can even be enough to make someone with healthy skin become someone with dry skin, particularly over the winter months.

A lukewarm shower is ideal. If you feel like you need hot showers, then limit it to less than five minutes. Cold water showers improve circulation to the skin surface.”

“This has been a skincare problem we have seen a lot more of since Covid,” says skincare expert Amish Patel from Intrigue Cosmetic Clinic. “Wearing masks doesn’t feel natural and can leave your skin feeling dirty and itchy, so the temptation to scrub and clean your face is there, but it won’t do your skin any favours. Your skin has a

natural equilibrium, so by over-cleansing your face, you are removing those allimportant natural oils. Getting the balance right for your skin type and needs is so key, and if you choose your skincare products with consideration, you can still clean your skin without causing damage or irritation. Don’t forget to wash your facemask regularly as well with a gentle non-biological washing powder.” H W

Here are the signs you might be worrying too much about ‘being clean‘ Being conscious of hygiene is a good thing, but when we notice anxious feelings arising we should pay attention, says psychologist Dr Audrey Tang: “Being clean makes us feel refreshed, however, when it tips into obsessive compulsive disorder, we can end up replacing that calm with anxiety.”

Signs that you might have a preoccupation with cleanliness are:

• •

Checking (and re-cleaning) more than once on a regular basis.

If those around you have pointed out that your cleaning seems to be going over and above.

If you notice you are avoiding certain places because you fear they may not be clean (as this can be detrimental to social functioning).

•

If you notice that you might be getting more preoccupied with cleaning than you would like, try: 1. A soothing distraction task Instead – if you catch yourself cleaning – have something you can reach for which is soothing and calming, e.g. making a cup of tea.

2. Taking a breather Try methods to calm your anxiety before it starts, for example, deep breathing.

40° IS A GOOD TEMPERATURE FOR WASHING TOWELS AND SHEETS, BUT A 60 DEGREE WASH WILL KILL MORE GERMS persil.com

9 Health & Wellbeing

“While feeling anxious from time to time is perfectly normal, it’s important that you monitor your wellbeing and take note if your anxiety starts to escalate,” says Dr Dan Bunstone, NHS GP and chief medical officer at Push Doctor. “If your anxiety is affecting your daily life or causing you distress, then you should reach out to a GP to talk about your mental health.”

LIVE WELL Whether you’re after a healthy mind, bank balance or relationships, we’ve got all your wellbeing needs covered this month

THE 60-SECOND STRESS TEST Feel like you’re about to crack?

Take the pressure off and learn the best ways to remedy your worries

11 Health & Wellbeing

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here’s nothing like an overflowing to-do list to make you want to down tools and escape to a place where you can only be reached by carrier pigeon. But work pressures aside, there’s no doubt the past year has been a testing time. The Centre for Mental Health has even predicted that up to 10 million people (that’s about 20 percent of the population) will need either new or additional mental health support, as a direct consequence of the pandemic. Here’s how to get to the root of the problem and put your stress to rest.

What is stress?

“Stress is an emotional and physical state, resulting in a physiological reaction where the body is prepared to fight or fly,” explains Dr Audrey Tang, chartered psychologist and author of The Leader’s Guide to Resilience. “This is an evolutionary response to threat, and such ‘preparation’ often results in an increased heart rate, sweating, feelings of tension and a rise in blood pressure.”

What happens when I’m stressed?

“Our body responds to threat – whether physical or psychological – in the same way by preparing us to either face it or run away,” she continues. “During this state of heightened readiness, known as resistance, our heart rate and blood pressure rise, so we might feel agitated, we may not sleep well, we appear tense and generally feel under pressure. This [feeling] continues until the threat is either vanquished, it disappears or until the body is no longer able to sustain this state and falls into exhaustion. The body may display this in many ways, such as a nervous breakdown, anxiety or depression, stomach ulcers or a heart attack.”

“A good start would be to try to find an outlet to express your feelings”

1-MINUTE STRESS TEST Think about these statements and answer them with an always, sometimes or never.

They’re based on five pillars of wellbeing proposed in positive psychology: positive emotions, engagement, meaning and purpose in life, healthy relationships, achievement and physical health 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

I feel happy within myself.

I feel cared about in my relationships.

My work is fun.

When I succeed or am good at something, it’s recognised.

I exercise regularly.

I can be myself most of the time.

I know how to get help when I need it.

I find the things I do interesting.

I get enough sleep.

I smile a lot.

I feel my thoughts and opinions are appreciated by others.

I am able to maintain a generally healthy diet.

I find something to be proud of every day.

I know my purpose in life.

I find it easy to be grateful.

12 Health & Wellbeing

“If you answered ‘always’ to most of them, then you’re probably feeling quite good about yourself as a general rule.

If ‘sometimes’ was your most common answer, then focus on the ones where you’d like to move to an ‘always’ and if you’re mostly a ‘never’, it may be time to make some change,” suggests Dr Tang.

“At the very least, if you find it difficult to speak to anyone, a good start would be to try to find an outlet to express your feelings. Some people do this through journaling, others through poetry, dance, song, music or art – anything that allows you a little release of emotion can help free your mind enough to think a little more clearly about seeking help, and avoid indulging in coping methods which may cause more harm in the long term.”

LIVE WELL

FIVE WAYS TO INSTANT CALM

80%

Mental health therapist Zoe Clews (zoeclews-hypnotherapy.co.uk) shares the tips she’d recommend to clients who suffer from the impacts of stress

The amount of women who will do nothing or ‘suffer in silence’ when it comes to health symptoms

Try deep breath work The 4-7-8 breathing technique, also known as relaxing breath, involves breathing in for four seconds, holding the breath for seven seconds and exhaling for eight seconds. This breathing pattern helps reduce anxiety and can also be really useful at night for easing you into sleep.

thriva.co

Put self-care first It’s easier to treat ourselves well when we feel good and it’s harder when we don’t, but it’s at this time when we need self-care most. We all have to find our own version of self-care that works for us – spending time in nature, taking long baths, making healthy, delicious food, reading comforting books, watching films and doing something creative are all popular ways of practising self-care.

Express yourself Talk to someone ‘safe’. And by this, I mean a person who isn’t going to judge you and tell you to ‘pull yourself together’. That safe person could be your partner, a co-worker, a friend, a family member, a therapist or a helpline. It doesn’t matter, as long as they can hear you and empathise.

...AND RELAX Self-care needn’t be indulgent – sometimes it’s a necessity.

Take a load off (and not feel guilty about it!) with our hero buys

PROMOTIONAL CONTENT Pink Himalayan Bath Salts, £6.50, handmadenaturals. co.uk

The Relax Capsules, £18.95, liveinnermost.com

Ultimate Wonder Balm, £33, greenpeople.co.uk

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Let it out Toddlers and animals shake off stress naturally, and then it’s gone! Unfortunately, adults bottle it all up and wonder why we feel awful. There are several ways of getting stress out of your body safely. Exercise is one, and have you ever noticed how much better you feel after a really good cry?

It’s because it releases a stress hormone when we do. One of my favourite techniques is having an adult tantrum by lying on the floor and pounding your fists or just shaking your body. This really does help discharge all the built up toxic stress. We feel stressed when we feel full, so by releasing it from the body in a safe and private way (perhaps your own home and not the office!), you’ll experience pretty instant relief.

Recharge your batteries It’s incredibly grounding to absorb yourself in nature and this feeling is the opposite to feeling stressed. Turn your phone off, move away from all the stressors and dedicate that time to yourself. In this increasingly crazy world, there’s never time for anything, you have to make time for you and by doing this, you’ll be able to return to work or home life with more energy.

well

being

*results from the COVID-19 Psychological Wellbeing Study

HELPING YOU ACHIEVE A HEALTHY, HAPPY MIND

PRESSING PAWS ON LONELINESS

Eat

You know – either from personal experience, a conversation with a friend or even newspaper headlines – that loneliness is still a prevalent issue in the UK. In fact, 27 percent* of the nation is lonely and this has affected older adults living in care homes, with no or limited contact with loved ones for months. While this time is uniquely hard, there are some glimmers of positivity that shine through, like this strategy used by care professionals in order to combat loneliness in their place of work. Peer-reviewed research published in the journal The Gerontological Society of America shows that robotic animals, such as dogs and cats, can alleviate loneliness among older people, those who live alone or have fewer social connections. So with no vet bills and just love, you can give the gift of companionship for loved ones. Head to joyforall.com for more information about its pets.

Strawberry season is officially upon us (yay!) so to make the most of these summer fruits, experts say there’s no need to trim the tops, as they’re full of vitamin C and antioxidants.

Head to page 60 for three delicious ways with this juicy fruit.

WELLBEING TIP OF THE MONTH Don’t oversleep to feel more energised during the day If your body clock is a bit all over the place, try to keep to the exact same routine every day. It may be tempting to lie in an hour past your alarm to regain your lost hour of sleep, or even have a nap during the day to catch up. But, these may be more detrimental to your body’s natural rhythm than if you were to stick to your regular pattern. Instead, it’s better to simply mourn the lost hour and move on, sticking to your usual routine.

Do Soothe your soul and enjoy the colours of nature indoors by trying your hand at a floristry online class.

Suitable for both gardening novices and the more green-fingered among us, there are plenty of one-off courses online so you can dig in.

LIGHT UP YOUR LIFE

Read Qualified clinical hypnotherapist Chloe Brotheridge will help you to understand why we feel anxious and equip you with techniques to help manage the symptoms and start living a happier, more confident life. £12.99, penguin.co.uk

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Who doesn’t love lighting some candles to unwind from a stressful day? Our homes have become our inner sanctuary more than ever, so it’s no surprise that moodenhancing scents have a key role to play in making us feel comfortable and relaxed.

‘Scentscaping’ takes a range of scents and fragrances in order to create a particular energy or mood in the space that will positively stimulate the senses. Hotels and spas

use this method to reflect the vibe for each floor or room and this can be easily replicated in your own home with the help of Olivia’s Haven, a new collection of luxury fragrances made from 100 percent soy wax. Each scent has a story and could light up your personal spaces to create a different mood or emotion, whether it’s to inspire, uplift or refresh. Visit olivias-haven.co.uk to explore the range.

ADVER TORIAL

5 WAYS TO MANAGE YOUR MENOPAUSE THIS SUMMER Beat the heat and keep hot flushes at bay with these natural remedies Ladies, let’s face it: we’re all going to reach a stage in our lives where hot flushes will become the norm. That’s right, we’re talking about the menopause – and it’s a natural part of ageing. While symptoms of the menopause vary from woman to woman, one of the most common is a hot flush. Often described as ‘a sensation of being in a furnace’, a hot flush is essentially a feeling of intense warmth that quickly spreads across your whole body and face. As blood vessels near the skin's surface widen, it triggers sweating and redness. Night-time can also prove difficult, with night sweats causing restlessness and even insomnia. But as the weather heats up, your symptoms needn’t control your life. Here are some top tips to help you keep your cool this summer...

1

CHOOSE THE RIGHT FABRIC Fabrics are incredibly important in managing menopause, says fashion journalist Alyson Walsh: “Go for natural fabrics such as cotton, linen and silk. They absorb moisture from the skin and help air to circulate around the body; they also tend to hold their shape better.” It’s not just about what you wear, though: swapping cotton bed sheets for satin or silk can also help keep you cool at night.

2

KEEP YOUR COOL Always have a cooling device to hand for when the hot flushes strike. A handheld

fan and medical devices such as Promensil Cooling Spray can provide instant relief wherever you are. Promensil’s clinically approved spray works to draw heat away from the skin, with rapid evaporation technology providing a cooling effect that can last up to three hours, reducing skin temperature and redness.

“I can honestly say Promensil Cooling Spray is a life changer,” Boots customer Jules says. “No longer are flushes a problem as they are under control. I carry one around in my handbag and have one at home, so I’m never caught unaware. I recommend this and the Promensil tablets to anyone who is suffering.”

3

STAY HYDRATED During the menopause, it’s important to limit alcohol and caffeine; not only can they increase your inability to sleep, they have both been linked to increasing levels of hot flushes. Instead, opt for fruity mocktails and herbal teas, and always carry a bottle of water with you if you are out and about, to remind you to stay hydrated throughout the day.

that are rich in phytoestrogens are also said to help reduce menopausal symptoms, so consume more soya, legumes and green leafy vegetables.

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LONG-TERM MANAGEMENT Studies suggest that you would need to consume a huge amount of soy in order to get the recommended dose of phytoestrogens to help manage your menopause. However, you can choose to supplement your diet with naturally occurring phytoestrogens such as Promensil Red Clover. Promensil Double Strength is specifically formulated to provide 80mg of high strength, standardised red clover isoflavones. With the highest levels of active red clover isoflavones on the market, this simple, one-a-day formulation is more effective than lower dose products, more superior to diet and soy isoflavones, and is backed by over 20 years of scientific research.

4

EAT TO BEAT IT Spicy foods can make hot flushes worse, so avoid chillies and black pepper. Instead, consume more ‘cooling foods’ that are high in water-based content, such as cucumber, greens, berries, coconut and melon. Diets

Promensil Cooling Spray and Double Strength supplements are available to purchase on Amazon, at selected Boots stores and online at Boots.com 15 Health & Wellbeing

Free your mind Not sure if meditating is for you but curious about giving it a go? Amanda Byram shows us just how easy it is to get started @amandabyram

F “Reign in your busy mind now, so that when you do get frazzled, you have the tools to be calm and connected“

For more, read this TH E SW I TCH Exclusively signed copies of Amanda's debut book The Switch is available to order now at amandabyram.com (£19.99)

@amandabyram

or years I have been promising myself that I would learn how to meditate ‘properly‘, and yet over time, without even realising, I have slowly formed a habit of meditating. At any time of the day when I feel a bit flustered, in particular at night, I pop in my ear buds, lie flat, find a guided meditation on my UNPLUG app or YouTube and listen to a gentle voice guiding me through a process of calming my mind and my thoughts.

Without knowing, I have gradually been learning the art of meditation and, over this period of time, I have definitely noticed a calmer sense of self, and a less urgent need to be all things to all people all of the time. I truly believe the two to be connected.

Experts believe that we have an average of 70,000 thoughts a day – that’s an average of 2,900 an hour, which is 48 thoughts a minute... A MINUTE! That’s a lot of thoughts to process and many of them can be negative, so you can see why taking a moment to learn how to meditate – to stop thinking of anything at all, for a brief moment – can eventually bring your chatty mind to a standstill and give her a break from the mind gossip.

The simplest way to meditate is to sit quietly and focus on your breathing.

If thoughts come rushing in, imagine them as weeds, and just pluck them out and discard them, then simply return to your breath. I know how hard it can be, because often when we sit in silence, we start to think of so many things. You’re calm and focused and a plane goes overhead: ‘Hmm, I wonder where that plane is going? I wish I were on a plane.

17 Health & Wellbeing

amandabyram.com

Gosh, I can’t wait for my holiday. I‘m not sure what I should pack, though. AGH. STOP. MEDITATE... OK, I’ve got this!’

Have you ever noticed that some mundane daily tasks make you feel calm? Some people say washing up or hoovering has that effect on them. And the reason is because they are solely focused on the act, they do not let anything muddy the clean water of their thoughts. Absolutely every single one of us has the ability to meditate, and it’s free!

According to those who meditate daily, lives can be transformed and happiness happens as a by-product – with very little effort.

Meditation doesn’t have to be about crossed legs, incense and a bearded guru – it can just as easily involve crossed knitting needles, a ball of wool and your beloved gran. And all those years you thought she was knitting oversized sweaters just for you, she was ascending to a higher plane of consciousness, quietly observing her own paradigm! Far out, Gran.

Mindfulness can also be borne out of little tricks like thinking of ‘Future You‘. When your mind starts spinning and you are feeling anxious, imagine a ‘future you’. She is still you, just not the ‘you’ of the present. Instead, she is the ‘you’ of tomorrow, next week, next month, next year. So I let ‘Future Amanda’ deal with future scenarios and that often helps with calming my mind.

My advice for those starting out is to begin with YouTube. When you get used to slowing your breath and calming your thoughts, then progress to seated meditation or silent meditation (I haven‘t quite reached that yet!).

Just remember that even as you read this article, you probably had about 100 thoughts, so the purpose is to learn to reign in your busy mind now, so that when you do get frazzled, you have the tools to be calm and connected.

I say Ommmm to that! H W

7 ways

TO KEEP THE KIDS HAPPY Stave off at-home boredom with these fun activities for the whole family

S

chool holidays are perfect for spending some quality time with your kids and it’s also a great excuse for letting out your inner child, too. Having to think about how you’re going to occupy yourself is another story though, but don’t stress. Use these pages to get ahead of the game by planning some of the ways you can fill up the days – it’ll help you make the most of it and get the kids excited for the fun times ahead. Win-win!

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GIVE YOGA A GO

MAKE A TIME CAPSULE

You might not think that kids and yoga mix, but as Kat Farrants, founder of Movement For Modern Life (movementformodernlife.com) preaches, doing sun salutations with your children is one of the best ways to enjoy the practice. “Yoga with kids isn’t about serenity, but instead finding a connection with ourselves and with others. Forget the concept of telling your kids what to do, as our classes with superstar kids yoga teacher, Jo Manuel allows the children to dictate the way forward. Injecting the fun back into our own lives and giving ourselves the opportunity tap into our inner child – and letting our kids do their thing on the mat – is what it’s all about.”

2 WALK TO WELLBEING Stepping outside for some fresh air can be just the ticket for keeping the kids entertained and getting the whole family moving for free. Gone loco from your lockdown route?

You’re forgiven. To make things more interesting, you could put your children in charge of selecting a new one and finding points of interest along the way. If you need some more inspiration, our walking microsite has handy guides, tips and tricks and expert advice to help new energy to your daily strolls. Visit healthwellbeing.com/walktowellbeing for free downloads and the equipment you need to get started.

Putting together a time capsule isn’t just a fun activity to fill time, it can be a great opportunity to boost your mood, as you’ll be encouraging your little ones to collect objects that are important to them right now, which can help your family to focus and remember all the times that made them happy over the last year. Plus, it’s like a history lesson in the making!

To make your time capsule, Write From The Heart (writefromtheheartkeepsakes. co.uk) recommends choosing a box with a strong lid to keep all your memories safe and sound over the years – ideally something that’s shoeboxsize. Some items you could add to your time capsule include clothing, photos, letters or diary entries and mementos from memorable days out. Just don’t forget to place a marker to remind yourself where you buried it!

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4 LEVEL UP LUNCH In the words of the Bake Off judges, nobody likes a soggy bottom.

Even if the lunchboxes have been squared away in the cupboard, your tribe will still need healthy and nutritious meals to keep their energy stores up and help you ditch the afternoon hunger pangs. For a sweet and savoury combination, why not make a strawberry and feta cheese tart? You’ll need 375g sheet puff pastry, defrosted (if frozen) at room temperature, 200g reduced fat soft cheese, 1 tbsp chives, snipped, 2 tsp lemon thyme leaves or 1 tsp finely grated lemon zest, 125g feta cheese, crumbled and 125g strawberries, hulled and sliced. Preheat the oven to 200C/ fan 180C/gas mark 6. Unroll the pastry sheet onto a baking tray.

Score a line 2cm from the edge down each side. Combine the soft cheese, chives, the thyme or lemon zest and some pepper and spread it over the pastry. Scatter over the feta and strawberries and bake for 25-30 minutes until golden and puffed up. Delicious!

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CHALLENGE YOUR TWEEN

GO GREEN There’s nothing like reaping the rewards of your own produce. “You don’t need a lot of green space for your child to create their own veggie patch,” says Sophie. “Choose a patch of unused soil or buy a cheap rectangular planter and some seeds from your local garden centre or supermarket. Spring and summer is the perfect time to start sowing those seeds! Task your child with researching the best fruits and vegetables to grow at this time of year and then leave them to nurture their little seedlings.”

Can’t get them off their phone?

Use it to your advantage, advises parenting expert Sophie Pickles (sophiepickles. com). “Download some photography apps and get creative with taking pictures, which can be digitally altered and turned into pop art or other creative forms. You can also encourage your tweens to earn some pocket money by setting up a car wash for friends and family. Spark their entrepreneurial side by giving them £15 to buy supplies and challenging them to see how much profit they can make over the course of a weekend.”

7 HOST A MINI OLYMPICS Bring Tokyo to your front garden by playing games that bring fun and energy for the whole family. You can be as creative as you like. For example, you could challenge your kids to a sack race using pillow cases or make an obstacle course that goes around the garden. Think crawling under chairs, jumping into a hula hoop and stepping in and out of a ladder. Unleash your competitive side by dividing the family into teams!

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It’s official: nearly all over 60s* love curling up with a good book, which is why we’re giving you the chance to win every title on this page, so everyone can experience the joys that reading brings us

These books are easing us into SUMMER

SUCH A FUN AGE

by Kelly Reid When Emira is apprehended at a supermarket for ‘kidnapping’ the white child she's actually babysitting, it sets off an explosive chain of events.

Her employer Alix, a feminist blogger with the best of intentions, resolves to make things right. But Emira herself is aimless, broke and wary of Alix's desire to help. When a surprising connection emerges between the two women, it sends them on a crash course that will upend everything they think they know. £11.69, bloomsbury.com

EARLY MORNING RISER

MIDNIGHT LIBRARY

by Katherine Heiny

by Matt Haig

Jane easily falls in love with Duncan, and while she may be able to come to terms with dating the world's most prolific seducer of women, she wishes she didn't have to share him quite so widely. His ex-wife, Aggie, still has Duncan mow her lawn. And his coworker Jimmy comes and goes from Duncan's apartment at the most inopportune times. Jane wonders how the relationship is supposed to work with all these people in it. £14.99, bookshop.org

An instant New York Times best-seller – the reviews speak for themselves. Nora’s life has been going from bad to worse. Then at the stroke of midnight on her last day on Earth, she finds herself transported to a library. There, she is given the chance to undo her regrets and try out each of the other lives she might have lived. Which raises the ultimate question: with infinite choices, what is the best way to live? £8.99, canongate.co.uk

HERE’S WHAT THE REST OF THE TEAM THOUGHT...

THIS MONTH, EDITORIAL ASSISTANT DANIELLA GRAY REVIEWS JUST LIKE YOU by Nick Hornby “Lucy thought, like everyone, her marriage would last a lifetime.

They liked the same things, come from similar backgrounds and are the same age, but when her relationship falls apart, she’s blindsided. This, she discovered, is when you meet someone new. On a regular Saturday morning, Lucy crosses paths with Joe, an aspiring DJ with a wide-open future and they both make an unlikely match. It’s brilliantly funny and, even with their differences, you’ll soon see why they’re destined to be together.”

NEXT MONTH WE’RE READING ...

YOU AND ME ON VACATION

Editor Holly “At this time of year, we just need to get lost in a good book and this is the perfect summer read.

Whether you're in your garden or by a pool, I guarantee you won't be able to put it down. “

Deputy editor Vicky “I loved the concept of this book.

Relevant and timely, it reflects the mood of our divided country, so having Lucy and Joe unite in the strange way they do was uplifting and absorbing.“

Senior content writer Stacey “Nick Hornby fans will love this novel – it's full of dynamic, relatable characters and packed with plenty of laughs. I struggled to put this one down.“

by Emily Henry

Why not join in with our book club and let us know what you think? @healthwellbeinguk

21 Health & Wellbeing

healthwellbeinguk

HOW

gardening helped us

Tending to a garden or allotment can be incredibly rewarding – and it can have untold benefits for our mental health, too. Meet the green-fingered women who have experienced the power of growing first hand…

WORDS | Claire Munnings

W

hile for some, gardening is simply another chore to add to their never-ending to-do list, for others it can be much more.

The simple acts involved in growing – whether that’s digging your hands deep in the soil, nurturing tiny seedlings or patiently waiting for the fruits of your labour – can be soothing, restorative and deeply healing. And there’s plenty of research to support this – countless studies have shown that gardening can reduce anxiety and improve social functioning, and data also suggests outside exercise can reduce your risk of high blood pressure, heart disease and diabetes.

Green therapy The impact it can have on your mental health is something that psychiatrist and psychotherapist Sue Stuart-Smith knows well.

In her book The Well Gardened Mind (William Collins, £9.99), she investigates the powerful effects growing in nature can have on our wellbeing and explains just how important a connection with our environment can

be. “Gardens have been recognised as restorative since ancient times,” she says.

“A garden gives you a protected physical space which helps increase your sense of mental space and it gives you quiet, so you can hear your own thoughts. The more you immerse yourself in working with your hands, the more free you are internally to sort feelings out and work them through.”

22 Health & Wellbeing

It’s a form of therapy that a lot of us have turned to in the past 12 months as a way to deal with the uncertainty of the pandemic, and sales of seeds and plants have rocketed in response. “When life around us falls apart, there’s a real sustenance that we can gain from working with nature’s power of renewal, in terms of providing a sense of hope and the continuity of life,” Sue explains. She talks personally about the benefits of gardening on her own mental health, and says she found it particularly grounding in the years after she lost her father when she was just 21. “I had been physically and emotionally uprooted and needed to rebuild my sense of home,” she says. “Two years after I married my husband Tom, we had a fantastic opportunity to move to the barn where we still live today.

We felt very lucky to be in a place where we didn’t have to keep moving – the barn was big enough to house our three children and us – and we were able to create a place for the family here. It had a windswept, hilly field and slowly, bit by bit, we were able to build our own garden. Putting down roots takes time and it wasn’t until I saw my children forming an attachment with the garden that I realised how important the act of creating this space had been for all of us.”

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GARDENING IN NUMBERS

27 MILLION The number of people in the UK estimated to do some form of gardening lovethegarden.com

35% In the week before our first lockdown, sales of plants, seeds and bulbs were up by this amount, when compared to the previous year

“OUR GARDENS BECAME OUR SANCTUARY” Three other women tell us how gardening has helped their mental wellbeing…

“Gardening eased my heartbreak” When Alice Vincent’s (32) boyfriend ended their relationship in 2015 it came as a total shock, but her burgeoning love of plants consoled her.

“I thought I was going to get married to my ex-boyfriend. It was my first major adult relationship, and we owned a flat together, so when we broke up it was hugely unexpected.

My life became quite turbulent, but among it all there was one consistent thing, and that was gardening. The flat had a tiny balcony, and I’d been growing things out there before our relationship ended. I was self-taught and a real beginner. I was growing plants I knew existed – things like sweet peas, herbs and tomatoes.

After the break-up there was a turning point and the balcony became really important to me. Gardening was a kind of escape and

whenever I went into that space, I felt free. It was also an abstract sense of observing what was growing in my local parks and in other people’s front gardens and tuning into the seasons as a way of noting the changing time.

It all gave me a sense of certainty and progress when there wasn’t much else in my life that was progressing the way I wanted it to. It’s made me demand less from life somehow, and helped me accept that what will be will be.”

Alice’s book Rootbound: Rewilding a Life (Cannongate, £9.99) is available now. Find her on Instagram @noughticulture

theguardian.com

88% The number of British adults who say that having access to a garden or a public green space is important to them gov.uk

“My allotment helped me recover from PTSD”

“Growing gave our family focus”

In 2017, Kirsty Ward (31) suffered a breakdown of her mental health following a difficult pregnancy and traumatic birth. Her allotment helped to boost her wellbeing.

When the pandemic struck, PR and brand consultant Sarah Lloyd (43) used gardening as a way to refocus.

“After my diagnosis, I spent six weeks receiving CBT and, although this helped me get back on my feet, I felt like I was a shell of my former self.

I did some research about PTSD and a recurring theme was how gardening can help. It’s no exaggeration to say my allotment has completely changed my life – not only has it helped me build myself up and find myself again in the darkness, but it’s also helped me discover a passion in life, a hobby, a creative outlet and a way to cope mentally. I can honestly say I don’t know where I would be today without it. PTSD doesn’t have a cure but you learn to cope with it. If I have a dip I visit the allotment and feel better immediately.”

“I turned to gardening with my daughters during the first lockdown when we weren’t able to see our family. Tending to the veggies and the flowers we were growing became a daily ritual, and it was a therapeutic exercise for us all. The girls enjoyed helping me to get the trays ready, using dibbers to make holes, popping the seeds in and watering them. For me, it was about being connected to the earth and having something to focus on. It gave the girls something to concentrate on and they were able to talk to their grandparents about it. We are all so much happier when we are pottering around the garden.”

Find Kirsty on Instagram @my_little_allotment

Sarah is the founder of indigosoulpr.com

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START WELL

celeb interview

“I DON’T TAKE ONBOARD WHAT OTHER PEOPLE ARE DOING” Balance, time with her babies and brunches with the gals is what makes former Girls Aloud star Kimberley Walsh feel on top of the world WORDS | Stacey Carter

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celeb interview

M

uch like the ever-changing weather, postpandemic chat is something that can strike a chord between British people at the moment.

From lockdown bakes and Netflix binges to childcare complications and lulls of loneliness, everyone, including former Girls Aloud star Kimberley Walsh, has something to say about how they’ve found the last year.

For the singer, TV presenter, and mum of two boys (soon to be three come June), homeschooling – enforced by the government in England up until early March – wasn’t the easiest time in the Walsh household...

ON HOMESCHOOLING “When lockdown was announced I was like, ‘This is not going to work for us’,” she laughs. “Bobby [her eldest son] is such a strong-willed character. I’m his mum, but for me to try to be his teacher as well [...] I didn’t like the balance of it; you don’t want to be doing both. He vows that he loved it and he still wishes it was a thing, but it was hard, because my other little boy, Cole, wanted my attention at the same time.

They’re both young, and the pressure was minimal in a lot of ways, but it was tough.”

She pauses, and then laughs again. “When it came to an end, they said: ‘We want to stay at home with you!’ and I was like, ‘I love you, but I do not feel that way!’”

My scheduled phone call with Kimberley takes place the Monday after the first weekend that lockdown restrictions were lifted in England. And, while social media is a flurry with pictures of fire pits, pub gardens and small gatherings, we agree that the deftly coined ‘re-entry anxiety’ is real. “You’ve got to ease back into it,” she tells me. “I’ve booked a few brunches with friends for some overdue catch-ups, and I feel I can just about manage the thought of that. But the idea of going back to everything straight away is definitely overwhelming.

I’m glad that the timing of where I am in my pregnancy means I don’t need to rush back into everything. I can use being pregnant as a bit of an excuse.” This is Kimberley’s third pregnancy, but this time around, her relationship with exercise is different. During lockdown, she shared bump-friendly workouts with celebrity trainer Peter Maciver (@pmacfitness) to her Instagram. “It’s good for people to know you can still do something when you’re pregnant,” she says. “I’ve definitely been more active this time, but I think that’s because there’s been less work on.”

“Before, fitness was just solely for how I looked”

For Kimberley, weighted workouts a few times a week, with plenty of squats and bodyweight exercises are where it’s at.

Strengthening her legs has helped ease the strain on her lower back and working on her pelvic floor (great for all mumsto-be), has helped support her growing bump. “So far, I feel really good, and I’m hoping it might just help me on the other side of the pregnancy.” What’s apparent is that her relationship with exercise is healthy – something that, after years spent in the public eye, isn’t always the case for some. I ask if her reasons for exercising have changed over the years. “Before, fitness was just solely for how I looked,” she admits. “The more I worked out, the firmer my body became and the easier it was to keep the weight off. Lockdown made it a completely different thing for me. I needed something to motivate and focus me, and that became working out.”

ON SLOWING DOWN The once-a-day walk has become a fixture of Kimberley’s routine, and she credits the woodland near her home for providing that much-needed escape during lockdown.

28 Health & Wellbeing

“We’re lucky we live opposite a woods and to be honest, I never really appreciated it enough until last year,” she tells me. “Long walks with friends kept me sane over the lockdown. I love hiking, but I’m not brave enough to embark on a trek with the kids just yet, though I do think it will get to that point eventually. We love exploring the different parts of the forest we’ve never seen before.” Her love for the outdoors is what’s seen her launch her fourth range with clothing giant, Regatta. “This is my fourth collection with them and with each one I get more involved with the whole design process. With this one, I feel like we’ve been able to create pieces that are really practical. For a lot of mums like myself, it’s easy just to throw on jeans, a T-shirt and a pair of pumps, so it’s nice to actually have something like a jacket to finish off the look. We just never ever know what’s coming [weather wise], but I’ve got two boys who love to be outside, so I feel like as long as I’ve got protection in case the heavens do open, I’m happy.

START WELL I’ve spent so much more time outdoors recently, with the boys being as active as they are, we’re always outside at some sort of park or woods.” She caveats this with some self-reflection that has come to her over the enforced stay-at-home period: “I think maybe before [pre-pandemic] I was going at 100 miles per hour, and I realised it’s not necessary. I don’t need to take the kids to a different place every single day; they’ve actually been quite content being at home.” She laughs, “Maybe it’s been more about me needing to get out than it has been for them? Being at home made me reassess that. Balance is what makes me feel happiest and that’s what we haven’t had this past year. I’m fortunate that I get to be a mum, but then I get to go out to work and feel like an adult for the day. That’s my time for myself. I want to do the best I can at work and be the best mum I can at home.”

SHOP KIMBERLEY’S FAVOURITE OUTDOOR LOOKS

KW x Regatta Narelle, £90

KW x Regatta Edlyn, £35

KW x Regatta Ninette, £100

THE SS21 KIMBERLEY WALSH COLLECTION WITH REGATTA GREAT OUTDOORS IS AVAILABLE IN STORES AND ONLINE NOW, REGATTA.COM

29 Health & Wellbeing

ON PARENTING PRESSURES Mum standards are hard to navigate at the best of times. Throw in homeschooling, limited (if any) childcare and the ultraglamorised version of #mumlife online, and things can feel overwhelming. I ask her if she feels that struggle on social media.

“I think there is definitely that [parenting ideals] on there. Everyone wants to post the best version of themselves online, but I’ve been in the industry for a long time now, way before social media, so I can see past those pictures. I think more about how long it probably took to take them – if I can get my boys to sit still long enough to take a photo, that’s an achievement! I don’t look at those posts and think, ‘I’m not doing as good as them’; it’s more that I can appreciate the effort that goes into them. I know I’ve got a happy home and two happy children and that’s what matters. I think social media gets dangerous when you know you’re being affected by things on a daily basis. I go on it more than I should, but I don’t feel like it affects me deeply. I don’t take onboard what other people think or what other people are doing.” While she might be outnumbered on the home front (baby number three was revealed to be a boy in March), you get the impression that Kimberley is, at heart, a woman’s woman. “You can talk in a different way with women,” she admits.

“I’ve definitely missed socialising with my girlfriends; I get so much from them. It feels good to just let it all out.”

While the forecast of events might still be a bit hazy this year, there’s one date in Kimberley’s diary that’s incoming. “I’ve got the baby coming middle of June and that’s good timing as things should be opening up. It’s a time when you want to be surrounded by family and friends.”

The ideal scenario? “I’m just imagining having a little baby with the family over in the garden in the summer. It will be nice to get that time together back.” H W

Andrea McLean “Therapists are like dentists

for the head and heart” Our columnist and founder of This Girl on Fire, Andrea McLean tells us why therapy is so important

T

he thing about problems is that you always feel like you are the only one having them. Every single one of us has a part of our lives that isn’t working out in the way that best serves us.

When a problem or issue that you are dealing with is one that goes deeper and can’t be solved by ignoring it and hoping it will go away, it’s a good idea to get someone else involved. If you broke your leg, you’d hobble off to the hospital and have a doctor look at it, right? It’s the same with problems we are having inside us, in our heart or our head.

When it comes to our emotions and how we are feeling about the thing that is affecting us, it is pretty much impossible to think clearly and rationally about the best solution. How can you think, without emotion, about the thing that is causing you to feel so emotional?

So you’d think that it would be natural for us to see therapy as an extension of our basic needs; like brushing our teeth. We do this every day to stop it becoming a problem, we don’t wait until they are hanging out of our mouth and rush to the dentist in crisis mode. Therapists are like dentists for the head and heart; they stop our problems rotting inside us. However, there is so much mis-information around therapy, almost a suspicious dislike for something because it’s misunderstood, that many people are put off having it, even when it could be a sensible way to work on something that is causing them pain. Again, think of your broken leg or rotting tooth – would you refuse to see a doctor or dentist, even though you were in pain, and you knew they could help you, because you were worried that your friends might think you’re weak? No, you wouldn’t.

HOW DO YOU KNOW WHEN YOU NEED THERAPY? That’s personal to you and whatever it is that you feel is causing you unhappiness, distress, unease, anger, frustration, anxiety or any other

emotion that doesn’t serve you. If your friends are getting sick of you moaning and doing nothing constructive to help yourself, it’s pretty clear that you could do with some other way of resolving the issue. If you’re keeping your issues inside because you don’t think anyone else will understand, you are ashamed of them, or they are too big and upsetting to offload onto a friend, but are causing you distress, then I would definitely say looking into counselling and therapy is a good idea.

Don’t worry about embarrassing yourself.

No matter what you say, they will have heard it before

WHAT HAPPENS IN THERAPY? It very much depends on why you are having it. In some cases, you can have one-to-one therapy, to talk about how you are feeling and why. This is usually in a therapist’s office, just the two of you, for around an hour. Don’t worry about embarrassing yourself or getting emotional – it’s all part of it. There are always tissues at the ready! No matter what you say, they will have heard it before, so don’t worry.

Some issues are resolved in group therapy, for example substance or alcohol abuse. This can be useful because you realise you’re not alone, your story is not the first, and there are others going through the same thing as you who you may even become support buddies too.

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DO YOU GET ‘FIXED’, AND THAT’S IT, YOU’RE DONE? No. That’s like going to the gym, doing a thousand sit-ups and thinking you’re fit and don’t need to do it anymore. While you may have gained clarity over why you are feeling the way you do, it’s up to you to keep working on the little things that keep your mind clear.

It takes doing little things every day to remind us that we are in a good place now, that things are OK. You don’t have to carry on having therapy, you can do the things they have recommended on your own. But again, like going to the gym, you tend to do a better job of it when you have a personal trainer there to encourage you – that’s what a therapist does.

DOES HAVING COUPLES COUNSELLING MEAN THAT YOU ARE GOING TO SPLIT UP? No, not at all. There are many reasons why couples have counselling, and the sad fact is that most couples leave it until they are in real trouble before they get outside help, in most cases when it is too late to pull back.

Think about it logically; you take two individual people, with their own life experiences, annoying habits, likes and dislikes, and put them together in a house and tell them it’s a sign of weakness if they ask for help if they find each other infuriating after a while. So, they either bury all their feelings or shout at each other a lot and keep going until one, or both, of them can’t stand it anymore and finds a way out. That doesn’t make much sense, does it?

Couples counselling is a way of discussing things that have become an issue or are showing signs of becoming an issue, working out why they are and what both parties can do to stop it becoming a ‘thing’. The main problem with couples counselling is the bad press it gets, and our worry about what our friends and family would think. My husband Nick and I have had couples counselling in the past and found it really useful. But one mention

Nicky Johnston

LIVE WELL

THIS GIRL IS ON FIRE It’s my life’s mission to help women feel better about themselves and that’s why I started thisgirlisonfire.com. I like to call it ‘a gym for the mind’. Since launching as a simple online blog in 2018, This Girl is on Fire has grown into an internationally loved personal growth brand with a simple but powerful premise: to help women think differently about themselves, their circumstances and their lives, giving them the mindset and tools to re-imagine their future. I know how it feels to be stuck, lost, afraid and broke. I know that making any kind of positive change to your life starts with the change you make to your mindset, and I want every woman to experience for themselves the emotional and financial freedom that I have found. That’s why I bring together the best mentors, life coaches and motivational speakers in the world to encourage my community to think differently. It’s why I promote the work of female entrepreneurs on my marketplace; to help them successfully build their brand and its awareness. It is my mission through the work we do at This Girl is on Fire and the ripple effect it has on our community, their families, friends and loved ones, to empower 100 million women and girls around the world… one girl on fire at a time. therapy are often long, and some of the issues that you are experiencing might not be covered, which means you could have to pay to get the support you need. You may not think that is fair, but, if you took your car to the garage to get it repaired, you would expect to be handed a bill by the mechanic. They have after all, learned how to fix cars and you haven’t, so you need their skill set. They are right to charge you for their time, experience and expertise, in the same way that you charge for yours when you work. It’s exactly the same with therapy. It’s not ripping people off, it’s paying for a service that someone has trained to learn how to do.

@andrea_mclean @andreamclean1 officialandreamclean.com

of it on Loose Women and the press coverage was diabolical. For months on end, headlines shouted that our marriage was in crisis. This made me really cross, because it was so unhelpful to anyone who may have been considering getting outside help. They would now see it as a shameful, embarrassing thing, when it could actually be helping them form a happy, healthy marriage.

WHAT ELSE CAN I DO IF I DON’T WANT TO GO DOWN THE THERAPY ROUTE? There are many types available, not just traditional ‘talking therapy’. Art therapy provides support through drawing, doodling and other creative methods, as does drama and music therapy. The website mind.org.uk has some useful information on this and how to find someone suited to you. You can also do these things on your own; join a singing, drawing, dance or drama group in your spare time, which can give you a creative outlet for how you are feeling.

WHAT IF MY FAMILY DOESN’T AGREE WITH IT? If your family is going to have to help you pay for it, then this is tricky. Most people who don’t believe in therapy feel that way because they don’t understand it or fear it. Some people are worried that you are going to tell a stranger all their failings and they don’t want to be judged! I know that when I started having therapy after having a breakdown, no one knew other than my husband. When I told my parents, their first reaction was alarm. I had to gently reassure them that this was about me, not them. They never spoke of it again, and I know they are just happy that I am better now.

That’s all that matters.

HOW DO I GET A THERAPIST? Your GP is where to start if you would like therapy through the NHS for more common concerns like depression or anxiety.

Depending on where you live, the waiting list can be a matter of months, which, if you think you can hold out until you get an appointment, then do so. If you need help quickly then go online. You can search for therapists in your area, the mental health charity MIND is a great place to start, or you can try counsellingdirectory.org.uk and betterhelp.com H W

WHY SHOULD I PAY FOR IT? We are lucky here in the UK to have an incredible NHS which offers free medical services to all. Waiting lists for things like 31

Health & Wellbeing

THE Body Confidence SPECIAL

Take a second to think what your body has done for you today. Has it held you safely through your online yoga class?

Powered you forward to the end of that 5k run? Scooped up a screaming toddler in the middle of cleaning the lounge? We often forget just how powerful our bodies are and, sadly, recent research by the Mental Health Foundation with YouGov found that in the past year, one in five British adults felt shame because of their body image. Feeling confident is certainly not something that comes easy, especially as we emerge back into the world after a difficult year. That’s why we decided to put together this special to help give you some much-needed encouragement and remind you of your body’s power as we move into summer. Firstly, take our quiz on page 34 to find out how happy you are in your own skin, and the steps you can take to improve that relationship if you need to. Still feeling self-conscious? Head to page 36, where we reveal 10 tips to help you love every inch (even the annoying bits). Meanwhile, our workout on page 42 will show you how strong your body really is. However, if you’re worried about heading back to the gym, turn to page 39 to discover how to overcome those fears and stay safe while exercising.

You’ve got this!

33 Health & Wellbeing

HOW HAPPY IN YOUR BODY?

are you

Many of us have a difficult relationship with our own bodies – answer our questions to find out where you stand

F

eeling happy in your skin depends on the relationship that you have with your body. This is shaped by your thoughts, actions, beliefs, feelings and behaviour. Take this quiz, created by body confidence expert Astrid Longhurst, to learn more. q B: I tend to prioritise how I feel q

more than how much I weigh or what dress size I take C: If I have lost weight or dropped a dress size, I tend to feel better

3. What statement most closely resembles your own attitude towards your body? q A: To be honest, I find it hard to like my q q

body. I often don’t feel good enough B: I’m not ‘perfect’ but generally I have a positive attitude towards my body C: I often compare my body with others and wish my body was different to the one I have

1. How often do you find yourself worrying or feeling anxious about your body?

q A: Yes. I do feel that changing my body q

q A: It feels like it’s all the time! q B: Sometimes. I’m much better q

4. Do you believe that changing some aspect of your body would make you happier?

q

than I used to be C: I tend to judge my body more negatively when I’m feeling low or comparing myself to others

is the answer to many of my problems.

I would consider plastic surgery B: Not really. I don’t believe I’m defined by my body C: I’m not sure. Some days I feel OK about my body and others, I just want to change everything about it

5. How do you feel when you look in the mirror?

2. Do you feel like you can only be happy if you are a certain weight or size?

q A: I find it hard to look in the mirror.

I always judge my body too harshly

q B: I feel a sense of gratitude for my body q C: A bit disappointed. I wish my body

q A: Yes. My happiness depends on being

were more how I desire it to be

my ideal body weight or size

34 Health & Wellbeing

6. Do you ever put off activities or relationships because of the way you feel about your body? q A: It feels like I am always putting my life q q

‘on hold’ because of how I look B: My body doesn’t stop me from living the life I want C: I’m getting a bit better although I still worry what people will think or say about my body, so I tend to make excuses not to do certain things

7. Your friends are always moaning and complaining about the way they look.

How do you react?

Do you… q A: Join in with the conversation and moan about your body too?

q B: Try to point out their good qualities and be positive?

q C: Feel extremely uncomfortable and hope that no one asks you how you feel about your body

If you ticked mostly A’s...

Being happy in your body takes time and this may have been something that you‘ve been working with for a while. You may have found it a real challenge at times. Whenever our happiness is conditional on our body being or looking a certain way, it can cause anxiety and stress. Being happy in your own skin isn’t always easy. However, the good news is that positive changes can be made when we learn to see our body in terms of how much it does for us more than how it looks. You may have stopped yourself from doing certain things or enjoying your life in the ways that you would like because of how you feel about your body.

Take heart that you are not alone in this and that just the fact that you took this quiz is a wonderful step forward in connecting with your body more.

Body confidence coaching tip Every time you‘re tempted to criticise or judge your body, focus on what it does for you instead.

Find at least two positive things to thank your body for. For example, “My legs are too big” to “I‘m so grateful to my legs.

They take me where I want to go.

They are strong and powerful”.

If you ticked mostly B’s...

You may have already done a lot of soul searching which has led you to the point where you have a well-balanced and happy perception about your body. You know that your body doesn’t define you and you may prioritise how you feel more than basing your happiness on being a certain shape, weight or size. Now is the time for you to shine and really ‘walk your talk’. Follow your intuition

at all times and check in with yourself throughout your day. There may be dreams that are still waiting for completion. Follow your inner vision.

Love and trust yourself enough to allow them to manifest.

Body confidence coaching tip Build on your positive relationship with your body by allowing yourself to shine brightly. Put any old doubts well and truly behind you and step boldly into fabulous body confidence. You’ve got this!

If you ticked mostly C’s...

This score indicates that there is so much potential for being happy in your body. You may already be aware that you have some work to do in order to feel wonderful about yourself and be happy in the skin you’re in. Tune into what you desire. You may have held back or put others first to the detriment of you. However, underneath the struggle there is a great desire to be happy in your body without worrying or comparing yourself to other people. You already have insights into how you desire to feel and be.

It‘s hard, but try to pay less attention to how others look and spend some time forging ahead with your own relationship with your body.

Body confidence coaching tip Evaluate the opinion of others and pay attention to your heart more than what the “experts” say. Put yourself at the top of your priority list of people to love and care about. Be kind and compassionate with yourself and go at your own pace. Know that you are good enough right now and follow your heart.

A FINAL WORD Body image and how we feel about our bodies fluctuates and changes according to many factors, including tiredness, stress, food, our environment, relationships, illness and exposure to social media etc. You may find that you flow between different states of feeling happy in your body. The key is to become aware of when you are feeling ‘triggered’ into feeling unhappy with your body and to use this as a prompt to be superkind to you. Slow down and listen to what your body needs in the moment and choose the thoughts that make you feel better.

35 Health & Wellbeing

Astrid Longhurst is a life and body confidence expert, coach and author of Romancing your body: How to fall deeply, passionately and wildly in love with your body and your life!

THE Body Confidence SPECIAL

NOW, ADD UP YOUR SCORES TO FIND OUT HOW HAPPY YOU ARE IN YOUR BODY…

How to LOVE YOUR BODY Learn how to embrace all of yourself – yes, even the annoying bits!

BE KIND TO YOURSELF

USE AFFIRMATIONS

“Think about what you would tell a friend if they were upset about a particular part of their body,” says Jemma Meeson, systemic psychotherapist and founder of The Family Treatment Service (thefamilytreatmentservice.com).

“Can you be as kind and compassionate to yourself?”

“Stand in front of a mirror, look at yourself and say ‘I am me, I’m OK and I love you’ 10 times,” says transformational coach, NLP practitioner and yoga teacher Lucy Keaveny (lucykeavenycom). “You can even take it a step further by being naked when you do this.

This exercise will help you connect with your mindset around your body image.”

86% of UK adults say that how they feel about their body has impacted their mental health

AVOID COMPARISON

parliament.uk

“Try to avoid content that leads you to compare yourself to others in a negative way, be that social media or anything else that does not celebrate health and happiness at every size,” says Jemma. “Remember that images are often retouched and that the truth is not always what you see.”

EXPRESS GRATITUDE “Take a moment to think about how amazing each part of your body is and all the incredible things it does for you,” says Jemma. “To do this, I would suggest starting from the feet and working your way up your body.” For example: Your large muscles in your legs and bottom give you strength and stability Your abdomen has a protective layer of fat to protect your vital organs and keep them safe Your breasts can be used to keep a child alive and your hips enable you to give birth Your feet and legs enable you to stand and balance, walk, run and jump

36 Health & Wellbeing

“Try not to shame yourself or your body with other people, because when we verbalise how insecure we feel, we allow negative impact into our space,” advises Lucy. “Don’t put yourself down in public, your mission is to keep reinforcing how much you like yourself, warts and all. The more you reframe your mindset into a positive thinking state, the more you will feel positively about your body. You are changing the thought pattern and story in your mind about yourself, so keep being your own cheerleader, however down you feel.”

FORGET THE ‘IDEAL’ BODY TYPE “It’s important to realise that the ‘ideal’ body type is subjective, not what society portrays it to be, and this ‘ideal’ differs over time and across the globe,” says Jemma. “So, the sooner you can learn to appreciate your body for all its wonder at each and every stage of your life, the sooner you will learn to truly love your body.”

REFOCUS YOUR MIND

SEEK SUPPORT “Join a support body group and take control of your own self image, there are plenty of courses online that will support you celebrating yourself, your health and your fitness,” says Lucy. “Going it alone leaves you less accountable to keep going, so by joining a community, you will feel more inspired to keep going on your body-love relationship journey.”

“Train yourself and others around you to stop focusing on appearance,” says Jemma. “Give compliments that are not based on looks but instead based on all of the other amazing characteristics of the people you love. For example, what a great friend they are or how kind they are.”

STAY ACTIVE “Loving your body is enhanced by the release of endorphins and dopamine, which are both feel-good hormones,” says Lucy. “These come through exercise, so walking, jogging, yoga and deep breathing are all really good ways to start loving your body and releasing happy hormones. Through exercise, you will get fitter and feel better, which will benefit your relationship with your body.”

37 Health & Wellbeing

THE Body Confidence SPECIAL

DON’T SHAME YOURSELF

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STAND Are you holding yourself back from achieving your fitness goals by worrying about what other people think? Boost your confidence and shed your worries with this handy guide…

39 Health & Wellbeing

THE Body Confidence SPECIAL

Make a

E

xercise: it can be a blessing and a curse. It’s pleasure and it’s punishment. But how much of this pain and punishment do we inflict on ourselves by worrying about what others think about us?

Some of us are ashamed to do the sports we love, or even discover new means of exercise, due to our age, weight or even gender. We let other people’s perception of us get in the way of achieving our fitness goals.

WORDS | Emmie Harrison-West

Take me, for example. I’ve been fat-shamed while out running, laughed at in badly-fitted leggings while on my bike. I’ve been told to “keep going” by sympathetic mums with buggies, and shouted at to “run faster” by men who believe that I’m exercising to lose weight. Society has deemed me ‘plussized’ at a size 14-16 – despite it being the average dress size for women in the UK. I don’t fit into a mould, built by decades of prejudice against women and their weight.

We’re brought up to believe that being ‘fat’ is wrong, and that it’s a dirty word. We’re isolated from society because we don’t look like ‘gym bunnies,’ and we simply can’t exercise for pleasure. We’ve been led to believe that exercise is solely for losing weight, or there is something wrong with us.

I’ve spent years punishing myself through means of sport. Running until I felt sick, cycling until I was blue in the face.

Exercise was never for pleasure for me, but for pain – after eating a big meal, say, I would guilt-trip myself into running and hated every single step.

I felt eyes ogling me in my ill-fitted sports bra for my 36DD breasts, and I tortured myself. I made myself believe it was my fault I was fat, and wasn’t losing weight fast enough.

I let people’s perception of me rule my fitness journey, and I created a toxic, unhealthy relationship with my weight – and exercise.

Turns out, I’m not alone. Amanda*, 27, felt the same when it came to her weight being a barrier in sport. She said: “When I first started getting back into exercise I was a UK size 20. I wanted to try to get back into exercise to boost my mood. But I struggled to find appropriate clothes that fit. I spent a lot of time looking in sports shops and online, but often found their clothes only went up to a size 16. Eventually I managed to find some in Marks & Spencers… that was game-changing. Initially I’d had to go to the gym in old T-shirts and leggings and it just made me feel like I stood out even more.

It made a big difference being able to buy proper clothes, especially as I just felt much more confident when I could dress my body.

That was a big first step in overcoming the feelings of shame and embarrassment, and since then I’ve been able to make exercise a habit. I’d love for more brands to be more size-inclusive, as clothing ends up being a huge barrier for people with bigger bodies.”

It’s not just weight that is a hurdle we seem to have to overcome when it comes to our fitness goals, but gender plays a part too. Allie, 31, said: “I’d always wanted to try working out with weights, but every time I went to the gym I chickened out as the weights section would be full of men.

I worried they’d be staring at me, critiquing me on my form and my body; objectifying me. I convinced myself women didn’t belong in that section, and so I stuck to cardio.

But I found this so boring, and I was losing interest in paying for my membership. Finally, I checked out some weight tutorials on YouTube in preparation, plugged in my headphones and turned up to the weights section to prove myself wrong. I overcame my fear with confidence, and I now train three times a week solely on weights. I also try to dress in clothes that make me feel good and empower me. And that’s not to benefit anyone else – that’s for me.”

Alongside gender, age can be a significant barrier for women in achieving their fitness goals. According to the NHS, adults aged 65 and over spend at least 10 hours a day sitting or lying down – making them the most sedentary age group. Shockingly, Department of Health figures show that only 13 percent of women over the age of 65 are sufficiently active – and a whopping 44 percent of adults over 70 walk for 20 minutes less than once a year, some never.

But why? Is confidence the driving factor here too? Research from the Women’s Sport Foundation found that 60 percent of women

60% of women admit they would exercise if they had someone to go with Women’s Sport Foundation

“I convinced myself that women didn’t belong in the weights section”

40 Health & Wellbeing

admitted they would exercise if they had someone to go with. Joining a team sport holds you more accountable to attend – or just arranging a brisk walk with a friend who depends on you to turn up will help break down those barriers, even in older age.

Once I realised that I had no say in what other people thought about me – and I never would – I started to overcome my demons.

I broke down my barriers, just like Amanda

and Allie did, and discovered how fun and rewarding exercise was. Personally, I started going rock-climbing – a predominantly male sport – and spinning. These were activities I’d never dreamed of trying out – and now, I love every minute of exercising. I’ve realised that exercising for me, and for pleasure, helps me reach my very own version of happiness – and those who worry about my weight, or gender, have a long way to reach theirs. H W

41 Health & Wellbeing

l

Find sports clothes that fit.

There’s nothing worse than running while constantly pulling your leggings up. Find clothes that make you feel confident, and it’ll translate into your workout.

l

Prepare. If you’re joining a sport that makes you nervous, do some research! There are tonnes of resources and tutorials online to help you prepare your form or anticipate what is to come.

l

Try before you buy. Memberships are expensive, we get it! Try an outdoor gym (safely) – councils across the UK have plenty of them, or take advantage of free trials on apps like ClassPass that let you try just about every sport imaginable at a time and place that suits you.

l

Join a team sport. It’s hard exercising alone, but becoming part of a team will keep you showing up week-on-week.

You get to surround yourself with like-minded people, who are depending on you. Failing that, drag a friend along to the park to walk, box or do yoga together – as a team.

l

Be safe. Always try to meet with a friend if you’re exercising at night; carry a whistle to draw attention when you feel unsafe and make sure you let friends and family know where you are.

It’s frustrating, but change is slow.

l

Know that you are worthy of space. You deserve to work out, and you have the right to exist in places of exercise. Only yourself holds you back.

THE Body Confidence SPECIAL

*Name has been changed

HOW TO OVERCOME YOUR FEAR

“W

orkouts, always makes me feel confident because it gets me in tune with my body and releases all those feel-good endorphins,” says Lucy Mecklenburgh, founder of health and wellness platform Results Wellness Lifestyle (resultswellnesslifestyle.com). “I love simple movements that I can do at home when I have little time but still want to fit in a bit of exercise.”

Lucy’s personal trainer and business partner Cecilia Harris (pictured above) agrees, adding: “I’m nearly 50 and the fact that I can still move my body in so many ways is what fills me with confidence every day. I love the freedom exercise gives me and I feel proud and powerful when I’ve completed a workout, like I can take on anything the day throws at me.”

To do Cecilia’s body confidence workout, perform 30 seconds of each move, and take a 30-second rest between moves. Perform as many rounds of the circuit as feels good for you.

THE SELF-ESTEEM WORKOUT 1 Give your body a boost with these exercises from Results Wellness Lifestyle 1 Start in a standing position with your feet just wider than shoulder-width apart.

SQUAT KICK “This is what I call a power move,” says Cecilia. “Not only does it fire up the heart rate, which is always great for endorphins, but by adding the kick forward, it gives you that powerful “I am strong” feeling that sometimes we all need.”

2

3

SIT UP PUNCHES

PLANK UPPER BODY TWIST

“Another power move, this one works your core, an area that a lot of women feel self-conscious of,” says Cecilia. “When you feel that burn in your abs, it reminds you of how strong that core really is, and by adding in some punches, you get to channel your inner Nicola Adams.”

1 From a sitting position, plant your heels on the floor and bend your knees.

2 Slowly roll your body down until your back and shoulders are on the floor.

3 Use your core strength to peel your body back up to sitting position and, as you do, punch one hand, and then the other, forward at the top of the crunch.

2 Bend your knees and send your bottom back and down into a squat position, keeping your chest lifted. From here, power up off the left foot to bring yourself to standing, then kick your right leg forward in front of you.

3 Return the right foot to where it was before and repeat from the top.

On each set, alternate which leg kicks forward.

4 1 Start in a plank position with your wrists under your shoulders.

“Opening up the body is a great way to build body confidence as it stops us closing in and hunching in the way we can when we feel unconfident,” says Cecilia. “Opening the chest and looking up connects us to the ground but also opens ourselves up, while holding a plank and working that body.”

2 Step your left foot wide so it is next to your left hand, lift your right hand off the floor and reach it out to the side then up to the sky and hold it there for a second before returning to the ground.

3 Step back to plank position then repeat on the other side.

42 Health & Wellbeing

HAPPY FEET “I call this one happy feet because you just can’t help but feel happy when you do it,” says Cecilia. “It’s really quick and, if you add in some jazz hands and a smile, it makes you feel like you are a dancer on the West End.”

1 Start in a standing position then, as fast as you can, on your toes, swap your weight between your feet.

2 As you do so, hold your hands out to the side in a “jazz hands” position.

6

STAR JUMPS

Cecilia Harris is the head personal trainer for health and wellness app RWL (resultswellnesslifestyle.com)

“This is another great example of a full-body move that opens up the whole body at once,” says Cecilia. “Star jumps get the heart pumping while also making us think about coordination, working the mind along with the body and forcing them to connect with each other.”

FAKE SKIPPING 1 Start in a standing position, then jump both feet quickly out wide and at the same time, bring both hands up above your head.

2 As you come back to land, bring your feet together and bring hands down by your side. Repeat.

“Skipping reminds me of being young and carefree so I don’t associate it with exercise, I just associate it with happy memories and zero stress,” says Cecilia. “It’s a great heart rate raiser too which releases all those wonderful feel good endorphins.”

1 Pretend you have a skipping rope with handles in each hand.

2 Squeeze your feet together and begin jumping in the air as if you were skipping with a rope.

8 7

CAT COW

SQUAT REACH UP “Any move that works the whole body is going to make you feel confident, and this one always does the trick for me,” says Cecilia.

“By reaching down to touch the floor, you ground yourself before shooting up and reaching to the sky. It reminds you that by exercising your body, you are reaching those goals.”

1 Stand with your feet wider than shoulder-width apart.

2 Bend your knees and send your bottom back and down into a wide squat. Keep your chest lifted and, with your arms straight, touch the floor.

3 From here, power up to bring yourself to standing and come up onto the balls of your feet, while also lifting your hands high above your head. Repeat.

“A great one to finish on, this move can be performed anywhere at any time and always makes me feel good,” says Cecilia. “We hold a lot of tension in our spine and when we move it like this, it helps us to let go, feel our body move in a way we don’t usually move it and also know we are doing great things for our posture. And, when it comes to body confidence, building a strong and confident posture is the best place to start.”

43 Health & Wellbeing

1 On all fours, push your weight into your hands and dome your shoulders, dropping your head to the floor and bringing your bottom down.

2 From here, reverse the movement by lifting the head, chest and bottom upwards. Repeat.

TURN TO PAGE 114 for our exclusive interview with Lucy Mecklenburgh

THE Body Confidence SPECIAL

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44 Health & Wellbeing

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EAT WELL From delicious healthy recipes to the best nutritional advice, we guide you through what should – and shouldn’t – be on your plate this month

DEMYSTIFYING MACROS Could food maths hold the key to better eating? We turned to the experts in nutrition to help us break it down

45 Health & Wellbeing

Y

ou may be wondering, why has eating well become so complicated to understand? The basics really haven’t changed much since the UK introduced its first set of dietary guidelines in 1994.

“Believe it or not, the answer is that the science of nutrition is still fairly new and there remains a lot we don’t understand about the relationship between diet and health,” says Rob Hobson, Healthspan’s head of nutrition (healthspan.co.uk).

“Over the last 20 years, there’s been a growing interest in all aspects of wellbeing and a lot of this has been dominated by the topic of nutrition. This huge influx of information (often conflicting) has muddied the waters and, in some cases, made the basics seem more complicated than they really are, which is the case with macros.” Here, we take a deep dive into the topic to help you understand macros and their uses – calculators at the ready!

FIRSTLY, WHAT ARE MACROS? “The term ‘macros’ is a shortened version of the word macronutrients,” Rob explains. “While you may not be familiar with this term, you will all have heard of carbohydrates, fats and proteins which are the nutrients we need in larger quantities to provide us with energy. Carbohydrates are found in foods such as pasta, bread and rice and we are encouraged to choose wholegrain varieties as the healthier option.

Fats include those that are saturated (not so good for our health), which are found in foods such as butter, full-fat dairy and fatty cuts of meat, and those that are unsaturated (better for our health), which are found in foods such as olive oil, nuts, seeds, oily fish and avocado. While protein can supply the body with energy, its role is more to do with growth and repair. Many of the foods we eat contain a combination of these nutrients.”

In case you need a recap, nutritionist Nataly Komova (justcbdstore.com) tells us why these food groups are so vital for our overall health. “If you don’t get enough protein in a day, your body will start to break down the muscles so that it reaches the required amount for the day,” she says.

“It’s assumed that the optimal amount of protein per day is 1.5-1.9 grams per kilogram of your body weight to increase muscle mass. Along with protein, it’s also important to take in carbohydrates and fats, as both are required for protein synthesis or absorption. Lately, carbohydrates have gained quite a bad reputation and are often blamed for weight gain, but they’re actually the main source of energy for your body and brain, especially when you are engaged in high-intensity activities.

However, if the energy we take in is not used, then the reserves are converted into fat. Meanwhile, fat is the most energy-rich of the three macronutrients, and is needed for hormone production, optimal brain function and other important processes.”

46 Health & Wellbeing

EAT WELL

HOW MANY MACROS DO WE NEED? “UK dietary guidelines recommend that 50 percent of the energy in our diet comes from carbohydrates, 35 percent from fat and 15 percent from protein,” Rob tells us. “If you like to number crunch, then the first thing you need to do is establish a daily calorie intake. The UK government’s dietary guidance is 2,500 calories for men and 2,000 calories for women, but you can use various apps to help you work out a number more personal to you.

“Carbohydrates and protein provide four calories per gram while fats contain nine calories per gram.“ As Rob explains, if your daily energy intake is 2,000 calories, then your macros will equate to:

50% of the energy in your diet should come from carbohydrates, according to UK dietary guidelines

• 250g carbohydrate (50 percent of 2,000/4) • 78g fat (35 percent of 2,000/9) • 75g protein (15 percent of 2,000/4)

CAN YOU USE MACROS TO LOSE WEIGHT? “Some diet strategies involve manipulating these macros with a goal of losing weight or stripping fat,” says Rob. “A good example of this is the keto diet, which advocates 70 percent of the calories you eat to come from fat, five percent from carbohydrates and 25 percent from protein.

“Personally, I think life is too short to be thinking about food in this way as it involves a lot of calorie counting and referencing nutrition data to calculate portion sizes. It’s a fact that the majority of the population is overweight or obese (according to research by the NHS) and most people fail to eat enough fruits and vegetables or fibrerich foods – Health Survey for England revealed that just 28 percent of UK adults were eating the recommended five portions of fruit and veg per day, while fewer than one in 10 adults in the UK eats 30g of fibre daily, according to a study published by the BBC. Focusing on food rather than macros is a healthier approach to eating well and a lot less complicated. Use the basics of dietary guidance to create meals that include all three macros.

While calories help us monitor how much we eat, they’re not created equally, so be sure to also choose the best of each food group (wholegrains, beans, pulses, fruits, vegetables, lean protein, olive oil, avocado, nuts and seeds) to get the most from mealtimes and the macros they contain.” H W

“Focusing on food rather than macros is a healthier approach to eating well” 47 Health & Wellbeing

ADVERTORIAL

THE TRUTH ABOUT SUGAR It’s not all ‘bad’, and you don’t need a sugar-free diet – just be sugar savvy

STRAWBERRY CHEESECAKE Containing just 4.9g of sugar per serving – only 1g of which comes from added sugar – this recipe proves you can have your cake and eat it, too!

SERVES 12 INGREDIENTS: • 100g sugar-free Digestive biscuits • 2 tbsp low-fat margarine, melted • 20g gelatin, powdered • 90ml water, just-boiled • 500g low-fat soft cheese • 200g strawberry fromage frais • 2 tsp vanilla essence • 2 tbsp artificial sweetener, powdered • 200g strawberries, sliced thinly

1

Mix the crushed biscuits with the melted margarine. Press the mixture over the base of a 20cm loose-bottomed cake tin and chill for 20 minutes.

Sprinkle the gelatin over the hot (not boiling) water. Stir well, then leave for about 5-6 minutes, until completely dissolved, while stirring occasionally.

Beat together the cheese, fromage frais, vanilla and sweetener. Check the sweetness, adding a little more sweetener if you like.

Stir in the cooled gelatin liquid, making sure that it is thoroughly incorporated. Pour over the biscuit crumb base, then chill for about one hour, or until firm.

Arrange the strawberries over the surface of the cheesecake and chill until ready to serve.

2 WHERE IT'S FROM MATTERS Sugar is sugar in terms of how our body uses it. But the source makes a huge difference to the way our body deals with it and the effect it has on our health.

We should eat less sugar that’s added to foods such as cakes, chocolate or sugar-sweetened drinks. It is very easily digested and quickly absorbed into our bloodstream, resulting in a spike in blood sugar levels, causing a corresponding rise in insulin to help bring the level down.

This can result in a blood sugar crash later in the day, leading to sugar cravings.

We should eat mostly sugars naturally found in fruits and vegetables. These are handled differently by our body – the sugars are contained within the cells of the food, meaning we initially digest and absorb them more slowly. Fruits and veggies also provide water, fibre and vitamins, which is why these foods are so vital for a healthy diet.

NUTRACHECK APP TIP The Nutracheck app shows at a glance the proportion of sugar in your diet coming from fruit and vegetables compared to less healthy sources.

3

4 5

IS A SUGAR-FREE DIET NECESSARY?

NUTRACHECK APP TIP Want to reduce sugar in your diet?

Use the Nutracheck app to track it: the Less Sugar goal sets your daily sugar allowance at a challenging 12% of total calories – about the amount of sugar from your 5-a-day plus some extra from milk.

Some sugar in your diet is absolutely fine – your body will use this as fuel so there’s no need to eliminate sugar altogether unless you have a medical reason.

Trying to cut all sugar from your diet would mean excluding fruit and dairy foods, which is not a healthy way to go.

Looking for easy ways to reduce sugar in your diet? Try to gradually reduce the sugar you add to your cuppa, switch to low-sugar or sugar-free food and drinks, and opt for fruit and yoghurt in place of a quick fix. Finally, if you do treat yourself, stick to a smaller portion, and avoid eating sugary foods on several occasions throughout the day.

48 Health & Wellbeing

Download the Nutracheck app via the App Store or Google Play, or visit nutracheck.co.uk for a free trial.

EAT WELL

IF

CRUSHING IT

THE LATEST FOOD NEWS FOR YOU

IF

YOU HAVE

20

W HAT ’ S T REN DI N G T HI S MO N T H. . .

T UR N U PT

Love spice?

You’re in luck.

Research has shown that red chillies provide you with nutrients, such as vitamins B, C and A, and they also include an active ingredient called capsaicin, which protects against heart disease and obesity.

Create depth and heat by adding some to a chilli chicken curry or use the dried version in a salsa or chutney. Turmeric is another great option, thanks to its inflammatory properties.

MINUTES

We tend to turn to coffee to help keep us alert or wake us up if we’ve had a bad night’s sleep, which can give us that extra boost in the short term, but there’s a catch: we’re left with a caffeine crash.

With its unique blend, SuperU shroom coffee helps to kick-start your morning without that dreaded come down. And don’t worry, you won’t even taste the mushrooms. £34.99, superu.co.uk

D I D YOU KNOW?

*research by vitl.com

LESS THAN

IF

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FOOD FREEDOM

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Healthy eating can be a bit of a minefield.

Fat-free, low-carb, high-protein; we’re MINUTES all guilty of choosing a product from the shelf that promises health and virtue. Not to mention sneaky ingredients can wreak havoc with our gut health, especially if you suffer from food intolerances.

JollyGut, a new smart food scanner, aims to change this by helping to choose the right food for you. Simply open the app and snap any packaged grocery product to assess straight away if it’s right for you and compatible with your personal factors, such as your diet or allergies.

What’s even better is, if you’re not impressed by the product, JollyGut (jollygut.com) shows you alternatives.

So, an hour-long shop that’s reduced to 30 minutes?

Sounds like a win to us.

Of women* get their recommended five-a-day. We need these essential vitamins and nutrients from fruits and vegetables to help lower the risk of many serious health issues, including heart disease, stroke and some types of cancer. Try topping your bowl of porridge with fibre-rich foods, such as raspberries and strawberries or making tasty smoothies with kale for a five-a-day feast. facebook.com/ healthandwellbeing

YOU HAVE

instagram.com/ healthandwellbeingmag

49 Health & Wellbeing

AT HE

Coffe e without the c rash

HE

DANIELL A GR AY

MINUTES

Between packing up the school lunches and getting yourself ready for the day, there’s little time for taking an array of supplements to boost your overall health and wellbeing. Luckily, each capsule from CurraNZ is packed with a generous handful of New Zealand blackcurrants, which contain a type of flavonoid called anthocyanins. Why are they good for you? Well, research shows anthocyanins have a positive effect on blood flow, support immunity and help your body build resistance against stress. Berry nice! £23.99, curranz.com and independent health food stores.

this

EDITORIAL ASSISTANT

10

PROMOTIONAL CONTENT

digest

YOU HAVE

IN PARTNERSHIP WITH

Perfect pasta Speedy and simple recipes to satisfy your carb cravings this summer 51 Health & Wellbeing

ANTIPASTI FARFALLE

4

1

Preheat the grill to high and line a large baking tray with kitchen foil.

At the same time, spray a non-stick frying pan with low-calorie cooking spray and place over a medium heat (choose a pan you can put a lid on, as you’ll need to cover it).

Add the onions and garlic, cover and cook gently for 7-8 minutes, or until softened, stirring occasionally. Add the vinegar, increase the heat to high and bubble uncovered for 2 minutes, or until they are reduced and sticky.

2

5

3

6

Ready in: 25 minutes

S E RV E S : 4 400g dried farfalle pasta • 3 peppers (any colours), deseeded and roughly chopped • Low-calorie cooking spray • 2 medium red onions, finely sliced • 2 garlic cloves, crushed • 120ml balsamic vinegar • 2 x 400g tins of artichoke hearts in water, drained and quartered • ½ small pack fresh basil, chopped, plus leaves to serve • 12 Parma ham slices

Cook the pasta according to the pack instructions, then drain and return to the pan.

Meanwhile, put the peppers on the baking tray, spray with low-calorie cooking spray and grill for 5-7 minutes, or until charred and softened, turning halfway. Set aside.

Stir the peppers, onions, artichokes and chopped basil into the pasta and season to taste.

Divide between plates and top each plate with 3 ruffled slices of Parma ham and a scattering of basil leaves.

CRAB LINGUINE SALAD Ready in: 20 minutes

S E RV E S : 4 400g dried linguine or fettuccine pasta • 200g frozen petit pois or peas • 200g asparagus tips, cut into short lengths • 2 ruby grapefruits • 1 tbsp finely chopped fresh tarragon • 3 tbsp finely chopped fresh coriander • 250g fresh white crab meat or 2 x 170g tins white crab meat, drained • 80g pea shoots

1

Cook the pasta according to the pack instructions, adding the petit pois or peas for the last 3 minutes and the asparagus for the final minute. Drain, rinse under cold running water and drain again. Tip into a serving dish.

2

Meanwhile, put 1 grapefruit on a board. Using a serrated knife, slice off the top and bottom and stand it upright. Slice off the peel and pith.

Holding the grapefruit over a bowl, carefully cut between the grapefruit segments to remove them, catching the juice in the bowl. Roughly chop the segments and put them in a second bowl. Repeat with the remaining grapefruit and squeeze any remaining juice from the leftovers into the juice bowl.

3

Add the grapefruit segments and 2 tbsp of the grapefruit juice (you don’t need the rest) to the cooked pasta and vegetables. Stir in the tarragon, coriander, crab and pea shoots. Season to taste and serve.

52 Health & Wellbeing

IN PARTNERSHIP WITH JUMBO ORZO ARANCINI Ready in: 1 hour (plus chilling)

S E RV E S : 4 Low-calorie cooking spray • 4 spring onions, finely chopped • 2 garlic cloves, crushed • 200g chestnut mushrooms, finely chopped • 100g broccoli, finely chopped • 300g dried orzo pasta • 900ml boiling vegetable stock • 2 tsp dried mixed herbs • 1 egg, beaten • 60g Parmesan or vegetarian alternative, freshly grated • 2 x 400g tins cherry tomatoes in juice • 2 level tbsp reduced-fat red pesto • Chopped fresh basil, to serve

1

Spray a wide non-stick frying pan with lowcalorie cooking spray and place over a medium heat (choose a pan you can put a lid on, as you’ll need to cover it later). Add the

spring onions, garlic, mushrooms and broccoli and cook for 5 minutes, or until starting to soften, stirring often.

2

Add the orzo, stock and dried herbs, then cover and simmer gently for 15 minutes, or until the stock has been absorbed and the orzo is tender, stirring occasionally. Leave to cool.

3

Stir the egg into the orzo and spoon the orzo into the holes of a 12-hole muffin tray (silicone, if possible). Chill for at least 1 hour, or ideally 4 hours, to firm up. These are your arancini.

4

Preheat your oven to 180C/200C fan/gas

6 and line a baking tray with non-stick baking paper.

5

Put the cheese on a wide plate. Carefully remove the arancini from the muffin tray and roll them in the Parmesan to coat well. Arrange the arancini on the baking tray and bake for 20 minutes, or until lightly golden and piping hot.

6

Meanwhile, put the cherry tomatoes and their juices plus the pesto in a small saucepan over a low heat to warm through. Season to taste and serve with the arancini, the vegetables, and a scattering of basil.

CHICKEN STROZZAPRETI PESTO ROSSO Ready in: 25 minutes

S E RV E S : 4 • 500g dried strozzapreti or fusilli pasta • 300g sugar snap peas, trimmed • Low-calorie cooking spray • 2 garlic cloves, crushed • 2 leeks, sliced • 3 skinless and boneless chicken breasts, all visible fat removed, cut into chunks • 4 level tbsp red pesto • 300g fat-free natural fromage frais • 150g Peppadew peppers from a jar, drained and cut into chunks

1

Cook the pasta according to the pack instructions, adding the sugar snap peas for the last 2 minutes.

Drain, reserving 200ml of the pasta water, and return the pasta and sugar snaps to the pan.

2

Meanwhile, spray a wide non-stick frying pan with low-calorie cooking spray and place over a medium heat.

Cook the garlic and leeks gently for 5 minutes, or until starting to soften, stirring occasionally. Add the chicken and cook for a further 10 minutes, or until the chicken is cooked, stirring occasionally.

3

Stir the pesto, fromage frais and peppers into the pasta, adding enough of the reserved pasta water to make a creamy sauce. Fold through the chicken and leeks, season to taste and serve hot.

53 Health & Wellbeing

ZESTY S A L M O N P A S TA Ready in: 25 minutes

S E RV E S : 4 500g dried fusilli pasta • Low-calorie cooking spray • 4 skinless and boneless salmon fillets, cut into bite-size chunks • 2 peppers (any colours), deseeded and chopped • 1 garlic clove, crushed • 300g green beans, trimmed and halved • 100g fat-free natural fromage frais • 1 large unwaxed lemon, zested and cut into wedges • A small bag of watercress, a few sprigs reserve

1

Cook the pasta according to the pack instructions, then drain and return to the pan, reserving 100ml of the pasta cooking water.

2

Meanwhile, spray a wide nonstick frying pan with low-calorie cooking spray and place over a medium-high heat. Add the salmon chunks and cook for 1-2 minutes, or until just cooked, stirring occasionally. Transfer to a plate.

3

Add the peppers, garlic and green beans to the pan and cook for 6-8 minutes, or until tender and lightly charred. Add to the salmon and mix gently.

4

Toss the salmon mixture through the pasta and stir in the fromage frais, lemon zest, chopped watercress and as much of the pasta water as you need to make a good sauce. Season lightly and divide between plates or shallow bowls. Scatter over the watercress sprigs and serve with lemon wedges to squeeze over.

C A P R E S E P A S TA SALAD Ready in: 20 minutes

S E RV E S : 4 400g dried fusilli pasta • 1kg ripe tomatoes, roughly chopped • 2 roasted red peppers in brine from a jar, drained and chopped •1 large chicory head (red or green), shredded • 1 garlic clove, crushed • 2 tbsp red wine vinegar • 2 tsp dried oregano • A small pack fresh basil • 125g reduced-fat mozzarella, drained and cut into small chunks • 8 tsp balsamic vinegar

1

Cook the pasta according to the pack instructions and drain well.

2

Meanwhile, put the tomatoes, peppers, chicory, garlic, red wine vinegar and oregano in a large serving bowl. Tear the basil and add that too.

3

Stir the cooked pasta into the vegetables, evenly scatter the mozzarella and season lightly. Divide between shallow bowls and drizzle each bowl with 2 tsp balsamic vinegar to serve.

54 Health & Wellbeing

IN PARTNERSHIP WITH

G I A N T F E TA A N D SPINACH R AVIOLI Ready in: 1 hour (plus cooling)

S E RV E S : 4 50g prepared butternut squash chunks • A large bag of baby spinach • 12 dried lasagne sheets • 100g reduced-fat feta cheese, crumbled • 2 tsp dried dill • ½ tbsp dried mint • 1 large egg, beaten • Low-calorie cooking spray • Mixed leaf salad, to serve

Preheat your oven to 180C/200C fan/gas 6.

1 2

Put the squash in a large saucepan, cover with boiling water and bring back to the boil. Simmer for 15 minutes, or until tender.

3

Put the spinach in a large colander in the sink, then

possible) with low-calorie cooking spray and line each hole with a lasagne square, folding the pasta to make it fit.

Spoon the squash mixture into the holes. Brush egg on to 1 side of the remaining lasagne squares and press egg-side down over each portion of filling to make 12 neat ravioli parcels. Brush with any remaining egg, spray with low-calorie cooking spray and bake for 20 minutes, or until cooked through and crispy at the edges.

drain the squash over the spinach to make it wilt. Tip into a bowl, mash the squash and spinach and leave to cool.

Fill the saucepan with boiling water again and bring back to the boil over a high heat. Drop in the lasagne sheets and cook for 3 minutes, or until floppy, then drain and leave to dry on kitchen paper. Cut each sheet in half, to make 24 squares.

4

Add the feta, dill, mint and most of the egg to the squash, mix well and season lightly.

5

Leave the ravioli to stand for 5 minutes, then remove from the muffin tray and serve hot with the salad.

7

Spray the holes of a 12-hole muffin tray (silicone, if

6

55 Health & Wellbeing

For more info Copyright of Slimming World 2021.

All recipes are taken from Slimming World’s Passion for Pasta (and Noodles) recipe book, available at Slimming World groups or online. Recipes are based on Slimming World’s Food Optimising plan and the liberating concept of Free Food. Members who follow the plan fill up on those foods that are naturally lower in energy density (calories per gram). To find out more about Slimming World and how to join visit slimmingworld. co.uk or call 0344 897 8000.

Images: Slimming World/Sam Folan.

‘Slimming World’ is a trademark of Miles-Bramwell Executive Services operating as Slimming World. For step-by-step videos on how to make some of these delicious recipes and many more, head over to the official Slimming World YouTube channel at youtube.com/slimmingworld

Make it

MEAT FREE This creamy dish brings out the juicy sweetness and texture of the South African Pear beautifully with every vitamin C-packed bite SOUTH AFRICAN PEAR, GORGONZOLA AND BUTTERNUT RISOTTO SERVES 4 Ready in: 50 minutes V

Ingredients: • 2 tbsp olive oil • 300g risotto rice • 300g prepared butternut squash, chopped into small chunks (about 1cm) • 100ml dry white wine • 1 litre vegetable stock • 1 tbsp chopped fresh sage or thyme • 1 South African pear, cored and thinly sliced • Finely grated zest of 1 lemon • 40g finely grated Parmesan cheese • South African pear slices, Gorgonzola slices and a few sage or thyme leaves, for garnish

1

Heat the oil in a large saucepan or deep-sided frying pan. Add the rice and butternut squash and cook over a low heat for 2 to 3 minutes, stirring constantly.

Take care that the rice doesn’t burn!

beautifulcountrybeautifulfruit.com

2 3

Pour in the wine and allow it to bubble up and evaporate.

Pour about one third of the stock into the pan and cook the risotto over a low heat, stirring often, until the liquid has almost been absorbed. Gradually add the remaining stock and continue to cook gently until it has all been absorbed, and the rice is plump and tender. This will take about 25 to 30 minutes.

4

Add the sage or thyme, South African pear slices, lemon zest and Parmesan.

Cook and stir for another 2 to 3 minutes.

Serve each portion topped with a generous slice of Gorgonzola, garnished with pear slices and sage or thyme.

COOK’S TIPS Risotto has to be cooked slowly so that the rice gradually absorbs the liquid to become creamy and delicious – choose Italian arborio or carnaroli rice for the best result

56 Health & Wellbeing

EAT WELL

KEEP IT

LIGHT

Celebrate the return of alfresco dining with our top picks for a healthy garden gathering

Bepps Black Eyed Pea Puff Salt and Vinegar Sharing Puff Snacks, £1.80, asda.com

Belvoir Alcohol-free Passionfruit Martini, £2.70, ocado.com

PROMOTIONAL CONTENT Dressini Garlic & Herb Tahini Dressing, £3.90, greenbaysupermarket.co.uk Yeo Valley Organic Strawberry Kefir Frozen Yogurt, £3.50, waitrose.com

Gosh! Naturally Free From, Mushroom, Puy Lentil and Butter Bean Burgers, £2.50, sainsburys.co.uk

BOOK OF THE MONTH

Alpro Double Choc Mousse Dessert, £2, tesco.com

PROMOTIONAL CONTENT Caleno Light & Zesty 250ml, £24 for 12, calenodrinks.com

Vadasz Raw Kimchi, £4, waitrose.com

Naked Berry Lean 360ml, £2.60, tesco.com

The mymuybueno Cookbook: 160 refined sugarfree recipes for everyday eating in your busy life

by Justine Murphy This is so much more than just a cookbook, it's a book to inspire, share and reflect, with good, healthy food at the heart of it. Wife, mother, chef, crew agent and successful entrepreneur Justine Murphy wears many hats, but her journey hasn't been easy. With a genuine passion for inspiring others through her story, she has created this book in order to share not only her unique recipes, but also an insight into her world and her past. There's tips on how to juggle the many balls of modern life; ensuring that the joy of good food – and sharing it with those you love – takes centre stage in life.

57 Health & Wellbeing

Morrisons Nourish Layers of Goodness Salad, £2, morrisons.com

BANHOEK CHILLI OIL An essential for the spice connoisseur, Banhoek Chilli Oil is a handcrafted, premium-grade, artisan chilli oil made from just two ingredients: high quality rapeseed oil and dried Thai Birdseye chillies. Winner of a Great Taste 2019 award, this 100 percent natural, golden-hued oil delivers just the right level of spice, adding that something special to all of your favourite barbecue dishes, whether used as a condiment or in marinades.

Available at discerning stockists nationwide, Amazon UK, thefoodmarket.com and online at banhoekchillioil.co.uk

ALL FIRED UP Get the grill on and prepare for a mouth-watering al fresco feast with these barbecue essentials

JOLLY SAUSAGES Create the ultimate barbecue with The Jolly Hog products this summer. From the Proper Porker, perfect for al fresco brunches, to the Jolly Hen Chicken Sausages, a lighter option ideal for sizzling skewers, these British highwelfare sausages will instantly upgrade your bangers for the best British BBQ. £3 available in Sainsbury’s, Tesco, Waitrose, Ocado and Co-Op stores.

58 Health & Wellbeing

ADVERTORIAL

BAMBOO STICKMASTERS Recyclable, biodegradable and durable, these extralong bamboo skewers are the ideal grill companion, as they won’t bend, split or char, plus they’re child-friendly!

Simply soak the bamboo skewers in cold water for 30 minutes prior to use on the barbecue to ensure they don’t char. At 40cm long, you can pack them with marinated meat or fresh fruit for dessert. Each pack contains 100 compostable wooden bamboo skewers. £6.99, bamboostickmasters.com

SHEESE SLICES It’s summer, the sun is shining and the barbecue is lit. But your favourite plant-based burger isn’t complete without some Sheese melting on top! Sheese has made it easy for you with its delicious Red Leicester-style, vegan cheese alternative. Available in slices, it’s the ultimate way to complete your burger. £2.35, thevegankindsupermarket.com

DRESSINI TAHINI DRESSINGS C ALEÑO LIGHT & ZESTY C ANS On a mission to bring joy to ‘not drinking’, leading alcohol-free spirit brand Caleño is launching a delicious new addition to its tropical line-up: Caleño Light & Zesty cans. Featuring the South American golden Inca berry, this refreshing infusion of tropical, citrus and spice botanicals will be available ready-mixed with a naturally light tonic. Light & Zesty cans are inspired by the flavours, rhythms and colours of Colombia, and are deliciously free from artificial flavourings and allergens, while also being suitable for vegetarians and vegans. £24 for pack of 12, calenodrinks.com

59 Health & Wellbeing

Your side dishes and salads will steal the show with this vegan range of ready-mixed tahini dressings. Add more nutrition and flavour to your barbecue with three amazing flavours: classic garlic & herb, earthy beetroot & garlic and vibrant turmeric & ginger. Drizzle over roasted BBQ dishes, enjoy as a dip or use as dairyfree salad dressing. £3.90 at GreenBay

3 WAYS W I T H

STRAWBERRIES Forgo the cream and plate up these delicious alternatives to showcase this sumptuous summer fruit

60 Health & Wellbeing

EAT WELL

ST R AW B E R RY A N D R I C O T TA R O L L U P S S E RV E S : 2

LIGHTER ST R AW B E R RY MOUSSE

TA K E S : 2 2 M I N U T E S

S E RV E S : 6

V

150g plain flour • 300ml semi skimmed milk • 2 large eggs • A little vegetable oil or melted butter • 150g strawberries, hulled and sliced • 200g tub of ricotta • Zest of 1 lemon • 1 tbsp honey • The seeds of 1 vanilla pod • Icing sugar to serve

1 2

Sieve the flour into a bowl to get rid of any lumps.

Add the eggs to the flour and a quarter of the milk. Whisk until smooth, then gradually whisk in the remaining milk.

3

Heat a large non-stick frying pan over a medium heat. Add a small amount of oil or butter. Using a few sheets of kitchen paper, wipe around the pan so that it’s lightly greased.

4

Pour about three tablespoons of batter into the pan, then swirl it around so that it thinly covers the base of the pan.

TA K E S : 1 5 M I N U T E S V

400g pack British strawberries •Grated zest and juice of 1 orange • 40g caster sugar • 250g mini white marshmallows • 2 x 200g tubs fromage frais • 2 tbsp roughly chopped pistachios

1

Reserve six small strawberries for decoration.

Hull and roughly chop the rest and put them in a saucepan with the orange zest and juice, plus the sugar. Stir over a gentle heat until the sugar has dissolved, then simmer for 5-10 minutes until the strawberries are soft and pulpy.

S E RV E S : 8 TA K E S : 4 0 M I N U T E S

5

British Lion eggs (eggrecipes.co.uk)

ST R AW B E R RY CO CO N U T C R E A M TA R T W I T H A C R I S P Y O AT C R U S T

V

waitrose.com

Cook for 45 seconds or until golden brown, then flip it over using a fish slice and cook for 30 seconds on the other side.

Remove from the pan and eat straight away or place between sheets of baking paper.

Repeat the process with the remaining batter.

6 7

GF

DF

VG

For the tart base: 2 tbsp ground flaxseed • 6 tbsp filtered water • 50g ground almonds • 150g finely ground oats – made by blitzing porridge oats in a food processor until you get flour texture • 1 tsp baking soda • 1 tbsp coconut sugar • 2 tbsp rapeseed oil • 3 tbsp almond milk For the filling: 250ml coconut cream • Zest of 2 unwaxed lemons • 1 tbsp maple syrup • ½ tsp vanilla extract For the oat crumble layer: 2 tbsp ground almonds • 4 tbsp porridge oats • 2 tbsp desiccated coconut • 2 tbsp almond butter • 1 tbsp maple syrup For the toppings: Strawberries, enough to cover the top • 1 tsp maple syrup (optional) • Fresh thyme or mint

Mix together the ricotta, lemon zest, vanilla and honey.

Spread a heaped spoonful of the mixture on the surface of a pancake then scatter with strawberry slices. Repeat with another pancake, then place it on top of the first one.

8

Roll the stacked pancake up into a tight roll, then cut into 2cm thick pieces and serve with a dusting of icing sugar.

3

1 2 3

4

4

2

Mash with a fork and stir in the marshmallows until melted. Transfer to a bowl and set aside to cool.

Fold the fromage frais into the strawberry mixture and spoon into six serving glasses.

Chill for six hours, or until set.

Hull and slice the reserved strawberries and arrange on top of the mousses. Scatter over the pistachios to serve.

Preheat the oven to 180C/350F/Gas 4 and grease your pie tin with a little coconut oil.

Make the flax ‘egg’ by mixing the ground flaxseed and water; set aside to thicken.

Add all the dry ingredients to a large bowl and combine. Then add the oil, almond milk and flax egg. Mix to form a dough.

Transfer the dough to the tart pan and use your fingers to press into the bottom. Bake the case for 20 minutes, then remove to cool.

To make the coconut cream: add all ingredients in a food processor or blender and blend until smooth and fluffy. Don’t overblend as you will lose the fluffiness. Transfer to a tub, then pop in the fridge to firm up a little.

5

To make the crumble topping: mix the crumble ingredients until everything is combined, then transfer to a baking tray. Bake for 10 minutes until lightly toasted. Set aside.

6

When the tart base has cooled, spoon in the cream over the base. Pop back in the fridge for 1-2 hours until firm. Add the strawberries and a few tbsp of the oat crumble. Drizzle some maple syrup over.

Top with fresh thyme or mint.

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MOVE WELL Whether it’s a running sesh, a yoga class or simply playing with your kids – here’s the latest news and views on how to move more this month

CYCLING 101 Travelling to work on two wheels is the latest trend – here’s everything you need to know before getting on the saddle

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Y

*Healthspan (healthspan.co.uk) in partnership with British Cycling

our daily commute can be a great chance to reclaim some muchneeded time for yourself. You might read a book, listen to a podcast and catch up with emails (or sleep, for that matter), but it can also become a little repetitive. Cut through the monotony and use these pages as your ultimate guide to cycling into work, with your FAQs answered and the fit kit to get you started. While your weekly Spin class can sometimes feel like a chore, you’ll always look forward to getting on the bike, plus you’ll be reaping the incredible benefits along the way. Let’s ride!

A TOP-CLASS COMMUTE As far as exercise that’s beneficial for both you and the planet, cycling takes the gold. Not only is it a proven stress-reliever, but when you choose to cycle instead of use the car, for example, it improves air quality and congestion levels. “Cycling is an easy exercise to fit into your everyday life and there really is something for everyone,” says Nick Chamberlin at British Cycling* (britishcycling.co.uk). “It’s also a great way to exercise if you have mobility issues and there are many different types of bicycle on the market to choose from, such as trikes and four-wheeled bikes for those who struggle with balance.” Got a niggle or headache? Getting on your bike is a natural pain reliever, thanks to the release of endorphins. “Sixty minutes of moderate intensity cycling stimulates the production and release of endorphins, which are responsible for the feelings of euphoria, relaxation and optimism,” confirms Leanne Simoncelli, a clinical specialist physiotherapist at the Institute of Sport Exercise & Health (hcahealthcare.co.uk). We’ll just call that the cyclers’ high.

YOUR BIKE OF CHOICE You might think that buying a bike can come with a hefty price tag, but this is a common misconception, especially if you’re mostly going to need it for getting out and about. The most important thing is that it’s comfortable and road-worthy, says Nick. Want to get more bang for your buck?

“There are many community recycling schemes operating across the country where you can source a second-hand bike and, if you live in a city, there are

public hire schemes, such as London’s Cycle Hire Scheme,” he suggests.

The government’s Bike2Work scheme is another great one to have on your radar. If your employer is signed up, you’ll receive special offers on bikes and equipment, saving you money on expensive travel costs. You may also want to consider how much storage space you have available or if you need to take it on public transport, so something like a fold-up bike could be the best option.

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STAYING SAFE “Before you start to ride on the road, it’s important to make yourself aware of the Highway Code and the basics of road positioning,” says Mark. “While riding, you should always look ahead, anticipate hazards and signal any movements clearly [using your hands boldly]. Your equipment is also important too, so make sure your bike is roadworthy and fitted with working lights when riding in low light. Be confident in looking over your shoulder too and try to make eye contact with drivers.” To ensure you’re fully aware of your surroundings, Leanne suggests not wearing earphones either.

GETTING STARTED From helmet hair to commuter courtesy, there may be some things you haven’t considered when it comes to getting on the saddle. First thing’s first: be prepared.

Make sure that your tyres are pumped up before you set off and, if you’re feeling a bit apprehensive about heading out, Mark suggests staying local at first. “Don’t feel like you have to be Tour de France standard on your first rides.

Stay close to home and use local parks or quiet back streets to gain confidence before trying busier places and going further from home. There’s

a reason that many club riders are out on a Sunday morning, because that’s when the roads are quietest.”

In terms of kit, Leanne recommends these bicycling basics: “A helmet, gloves, reflective and waterproof clothing, front and back lights, plus a strong lock to park your bike safely.

I’d recommend putting a strong D lock through the frame and a cable through both wheels.” Unfortunately, bike thefts are on the rise, so Mark advises to change where you leave your bike every day.

“When you’re out and about, be sure to park your bike in a well-lit area and take any removable items with you, such as lights. If possible, take your bike indoors.”

FEEL THE BURN As we’ve established, cycling is a great exercise that doubles up as a mode of transport, not to mention it’s an excellent low-impact calorie-burner. Want to up the ante on your commute?

“If it’s safe to do so, and space allows, try intermittent sprints between traffic lights,” Leanne suggests. “While you’re doing this, you need to be aware of surroundings and don’t

cycle on the left hand side of a bus or lorry.” Interval training alternates between periods of low and high-intensity activity and can be tailored to your fitness level. Aim to cycle for two minutes when the road is flat at an RPE [rate of perceived exertion] level of five [when you’re riding consciously quicker, but are still able to talk] and then crank it up to a level seven. Do 10 of those for half an hour and you’ll be on to a winner.

1/5th

of Brits are considering cycling to the office post-lockdown Network Rail

27% of UK adults plan to participate in cycling more as lockdown eases decathlon.co.uk

PEDAL POWER Cycling gear that’s protective and looks good? We’ll race you to the checkout

Classic Women’s Cycling Shorts in Black, £34.99, provizsports.com

TEMINICE USB Rechargeable Bike Light Set, £17.99, amazon.co.uk

Lazer Tonic Helmet, £44.99, freewheel.co.uk

Windproof Cycling Gloves, £30 wiggle.co.uk

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Kryptolock Mini D-Bike Lock and 4” Flex Cable Lock Set, £37.99, decathlon.co.uk

Women’s Compassion Half Zip Short Sleeved Jersey White Black, £22, dare2b.com

FROM SIT TO FIT It’s no secret that we’ve spent a lot of time indoors in the past year – here’s how to go from sofa to sweaty WORDS | Kristoph Thompson ours of sitting can cause back, neck and shoulder pain, as well as poor core strength. Exercise is one of the most effective ways of dealing with that pain as it encourages blood to flow to those areas.

Strengthening exercises also help to prevent pain from returning.

We’ve devised a mini circuit to target the most common trouble spots to get you from sit to fit. Perform the five moves one after the other. Focus on a slow, controlled movement with each rep taking four seconds to complete. Repeat the circuit three times in total and perform it up to three times per week for best results. You’ll be a pro in no time!

H

K RI STOP H TH O MPS O N Professional PT Kristoph Thompson guides us through a quick and easy home workout each month. If you enjoyed this one, why not share your fitness results over on Facebook @healthwellbeinguk

GLUTE THRUSTERS Sitting on the floor with your upper back resting against a bench or step, extend one leg out in front of you then raise your hips and that leg off the floor.

This is your starting position.

1

2

Raise your hips to form a straight line between your

BENT OVER ROW Holding a weight in each hand, set yourself up feet hip-distance apart, with your knees slightly bent.

Hinge forward from the hips so your shoulders are slightly higher than your hips, but make sure that you don’t round your back as you do so. Your arms should point straight down towards the floor with the palms facing each other as you move.

1

Bend your arms to bring your hands to just outside your ribs, keeping your elbows tucked in and squeezing between your shoulder blades as you do so. Straighten your arms and repeat to complete 10 reps.

2

If you’re struggling to keep your back straight, bend your knees a little more and hinge a little less from the hips so you’re standing slightly more upright.

3

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shoulders and the knee of the supporting leg, squeezing your glute as you do so.

Reverse the movement to return to the start, then repeat. Perform 10 reps in total, then switch legs and repeat, performing another 10 reps.

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REAR SHOULDER RAISE Holding a dumbbell in your left hand, set yourself up in an all fours position.

1 2

70%

With a slight bend in your left elbow, take the dumbbell out and up in an arcing motion, so it’s level with your shoulder. Keep your core braced as you do so to prevent your bodyweight from shifting to the right.

of individuals who are physically active report better sleep.

Reverse the movement to bring the dumbbell down to just above the floor then repeat to complete 10 reps. Switch the dumbbell to the other hand and repeat on the other side.

3

medalerthelp.org

DEADLIFT Begin standing with your feet hip-distance apart, holding a dumbbell in each hand with your palms facing towards your thighs.

1

ALTERNATING SUPERMANS Begin lying on your front with your arms extended straight out in front of you.

1

Slowly raise one arm, the opposite leg, as well as your head and chest two inches off the floor.

Try to maintain a constant distance

2

between your chin and chest to keep your head in a neutral position.

Lower yourself to the floor and then repeat with the other arm and leg – this counts as one rep. Try and perform 10 reps in total if you can, to get the full benefit.

3

Bend your hips and knees, keeping your back straight, allowing your hands to move down the outside of your legs to just below your knees.

Your shoulders should be in line with your hands when viewed from the side.

2

Straighten your legs to return to the start, thinking about growing tall from the crown of your head and moving your hips and knees at the same time (rather than straightening the knees first).

3

“Strengthening exercises also help to prevent pain from returning”

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TEAM REVIEWS

The Health & Wellbeing team share our favourite things that we're loving this month

EDITOR HOLLY “If, like me, you’re a slave to your hormones, you’ll try just about anything to balance them out! So, after some advice from a hormone nutritionist, I’ve started trying out seed cycling. No, it’s not munching on a handful of seeds whilst you take your bike out for a quick spin; it’s the ancient art of eating certain seeds at particular points in your menstrual cycle. Flaxseed and pumpkin seeds are particularly good for an oestrogen boost at the start of your cycle, and sunflower seeds can offer a progesterone lift in the luteal phase. I’ve been loving this blend of all three from Linwoods and sprinkle them over porridge, fruit and yoghurt or in my morning smoothies.” £5.79, linwoodshealthfoods.com

DEPUTY EDITOR VICKY “My locks have been suffering the effects of not being able to visit my hairdresser, so I’ve been on the hunt for a hair saviour. Enter Nine Yards, a Swedish hair care brand that has just arrived on UK shores. Broccoli seed oil plays a starring role in its All in Moist Shampoo and Just Right Moist Conditioner, helping to moisturise and de-frizz hair while remaining light and non-greasy.

Plus, it smells gorgeous.”

Both £19.50, nineyardsuk.com

“Post-bath or shower, what’s your go-to product? For me, it was always body cream, up until I tried the PYJAMARAMA Dry Body Oil by natural brand, Bloom and Blossom.

It’s 99 percent naturally derived with frankincense, moringa seed oil and evening primrose oil – I love how my skin feels after. It’s great for anyone with dry skin or if you’re looking for a pre-bedtime pamper. This oil has become a staple in my bathroom routine, as there’s no need to wait for it to sink into your skin.”

PYJAMARAMA Dry Body Oil, £22, bloomandblossom.com

“I think I can speak for all of us when I say our skin is in need of a radiance boost. Lockdown has definitely taken its toll on my complexion, so I was excited to try Image Skincare’s Iluma Intense Brightening Exfoliating Cleanser.

Its bamboo spheres and smart-sensing beads gently buffed away impurities, leaving my skin feeling soft and refreshed.” £34, imageskincare.co.uk

EDITORIAL ASSISTANT DANIELLA

CONTENT WRITER STACEY

“It’s official: you can never have too much activewear.

And for someone who spends a significant amount of time in Lycra, I can be pretty choosy when it comes to the right leggings and tops to suit my workouts. The Run Dry Women’s Running Tights (£12.99, decathlon.co.uk) are perfect for taking on all weather conditions we’re fronted with. The fabric wicks perspiration away to keep you dry, they have a handy back zip pocket for carrying keys or other belongings, and the leggings are made from 87 percent recycled bottles, so it’s great for the conscious consumers among us. For a pop of colour, I went for the Run Dry Women’s Tank Top in Pastel Green (£4.99, decathlon.co.uk) that’s sure to be my go-to as an essential part of my summer running kit.”

“Next time you’re at your local Boots, scan the store for new haircare brand, Rhyme & Reason. I’m quite particular about haircare products, but I’ve loved how the Nourish & Gloss Shampoo and Conditioner from this range has made my hair feel and look – it’s a great product to keep your locks in tip-top condition ready for that longawaited hairdresser appointment.” Rhyme & Reason, £8.99, boots.com

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your

fitness TIPS AND TRICKS TO KEEP YOU ACTIVE

QA ASK THE EXPERTS Q: What’s the difference between DOMS and muscle pain?

Jessica Redman, personal trainer and founder of Work That (workthat.co.uk), says: A: “Gym culture around DOMS [delayed onset muscle soreness] teaches us the narrative of ‘no pain, no gain’, but this is actually quite dangerous. A good personal trainer will know how much to push you, without your muscles being in agony for days after, using an effective warm up and cool down, helping you perfect your form and recognising your limits. Being in a lot of pain is your body telling you that you went too far, so listen to it! A little DOMS is OK, but if you’re in pain a week later, you need to decrease the intensity.”

...take up yoga to bolster your strength and your senses. Searches for ‘YouTube yoga’ have increased by 1,200 percent since March 2020 and with the nation looking for more ways to relax – not to mention our evenings being permanently free – there’s no surprise why. But if you think that the benefits only stretch to increased flexibility and stability, hear this. A new study* has found that yoga promotes stress relief and better circulation, both of which can have a positive effect on your senses and, in particular, your ears. Yoga mats at the ready!

32% The percentage of adults* living in the UK blame the weather for avoiding exercise and 34 percent of women felt pressured to shape up for summer. Remember, we’ve all been managing lockdown differently and

M A S TE R TH E MOVE

weight gain isn’t something to be ashamed of.

*get-nourished.com

*research by lenstore.co.uk

IF YOU DO ONE THING THIS MONTH...

Personal trainer and coach Luke Goulden (lukegoulden.com), says: “Don’t overlook the importance of consistency and training frequency across the week. Tick those off and I have no doubt that, over time, you’ll see results with what you’re trying to achieve. You’ve got to make sure it’s challenging too.”

BEGINNER

ADVANCED

“In the top position with your arms straight, keep your shoulders down and back – don’t let them internally rotate forward. Slowly lower down to 90 degrees, or where you feel comfortable, and push through the surface, squeezing your triceps while keeping your shoulders back. Tuck your tail bone to engage your core and glutes.”

“Keep your spine neutral and bring the inside of your arm alongside your body.

Find a partial tuck in your tail bone so your lower back isn’t arched and your core is engaged. Keep it slow and controlled throughout and take a pause when you fully extend the arm and squeeze your triceps before slowly lowering.”

69 Health & Wellbeing

Tech talk Fitness trackers aren’t exactly groundbreaking, but this one however, is different. It’s the world’s first interchangeable exercise tracker, meaning that you can accurately monitor (95 percent, no less) your heart rate on your wrist, chest or arm, ensuring all bases are covered. The battery life overtakes the main players of the tracking game too, with usage of up to six months before it needs charging again. £139.99, myzone.org

Take the Make a splash this summer with our comprehensive guide to becoming a wild swimmer

PLUNGE

F

or some of us, the thought of stepping into a cold lake for a quick dip may send shivers down our spines, but wild swimming has jumped in popularity over the last year. And with our local pools and lidos closed for the majority of 2020 and 2021, is it any wonder that Google searches for ‘open water swimming’ rose by more than 200 percent during lockdown as swimmers missed their water hit? As well as helping us reconnect with nature and improving our mental health, cold water swimming has many other proven benefits too, ranging from soothing muscle aches to boosting the immune system. If it’s something you’d like to dip your toe into, we’ve got you covered, with everything from the safety tips you need to know to the essentials to take along with you.

Find a friend

Safety first

Wild swimming doesn’t have to be a solo activity, in fact the sense of community is one of the benefits touted by its devotees. “Find yourself a friend, or even a local wild swim group,” says qualified open water lifeguard and ambassador for Hydro Flask Laura Owen Sanderson, founder of We Swim Wild and Wild Soul Swim. “Not only is there safety in numbers, but it’s also really good fun. It’s important that someone always knows where you are and can send for help in the rare event of an accident. Social media is a great place to find like-minded groups.”

“I’ve heard many tall tales about critters and cold water shock,” says Laura. “Like anything you do, swimming outdoors requires a little bit of knowledge and a lot of common sense. Acclimatising yourself throughout the summer and continuing through the winter is the best way to get used to the colder winter months. Jumping in can be great fun, but jumping into unknown water is more than foolish.

Always plan an entry and exit point, especially when swimming in quarries and lakes. It’s important to take the time to understand rips, waves and chop and

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always swim parallel to the shore. If you’re a coastal swimmer, make sure you know the tide times. If possible, head out on an incoming slack tide (this is an hour or two before high tide, when the water isn’t moving as much).”

Scope out a spot “Where you go will depend on your confidence and experience,” says Laura. “Some beaches in the south have lifeguards, so always opt for these beaches where available.

You can find great swim spots on

the crowd-sourced swim map at wildswim.com. This is a great website and it allows you to upload your own favourite swim spots as well as read other reviews and recommendations. Although I always think it’s best to grab an OS map and plot the pockets of blue. I then make sure I do my research on the internet to check the water quality and access.”

Take the first step “Make sure you have located a safe and accessible place to get in and, more importantly, out,” Laura advises. “Then, walk in slowly and calmly. Breathe deeply and make sure you are in control of your breath. Exhale and continue walking in until the water is up to your shoulders.

Cold water shock will pass after a minute or two, so stay here and tread water for a minute. When the initial shock has passed, the fun begins! How long you stay in for will depend on many factors, but the one key piece of advice is to listen to your own body and don’t stay in longer than is necessary. When you have been swimming for a while, you’ll begin to acclimatise and you’ll naturally build up endurance. When you get out, make sure you have a woolly hat to pop on straight away, a flask of tea and a towel and something dry to stand on. Trying to get out of wet clothes on the shore is not as graceful as it sounds, so I recommend a towel robe to save your blushes!“

KIT BAG essentials Red Original Women’s Luxury Towelling Robe in Navy, £52.95, redoriginal.com

EVERYTHING YOU NEED TO START YOUR WILD SWIMMING ADVENTURE

JUMP IN Oxfordshire’s Angela Bryant (47), founder of angelrated.com, swims in the Thames three times a week.

Here, she tells us why this activity is so important to her.

“In my mid 40s, I started yearning for a way to exercise that I loved (rather than forcing myself to run or go to the gym). I was living close to the Thames in Oxfordshire and was aware that there were a few people locally who swam in it. I joined their Facebook group and lurked for a year before building up the courage to take the plunge.

The first time I went, I was really terrified, but I needn’t have worried. I immediately loved it and haven’t looked back since. Rather than staring at the same swimming pool floor or ceiling tiles, I swim in an endlessly changing environment that connects me back to nature in a way that I never expected.

I was hoping to get some exercise and meet a few like-minded people, but instead I’ve become hooked on something that impacts every part of my life.

Swimming in cold water feels to me like the most intense meditation or mindfulness session. You can’t be anywhere but in the here and now, or think about anything except your movement through the water, whether you’re still warm enough, or if it’s time to get back to the bank (at which point your focus switches to swiftly bundling on as many layers as you can and getting a hot drink inside you).

Then comes the massive hit of euphoria. It feels like a reset for my brain and that anything I turn my mind to is now possible. If I can get into water that’s in single digits wearing just a swimming costume, then I can do anything. The past year has been tough, but swimming has been my constant companion, giving me a much-needed break from all the craziness that’s going on, while helping my own sanity, and allowing me to process emotions ‹and make plans for my business.”

Alpkit Silvertip Thermal Swimming Wetsuit, £199.99, alpkit.com

Zone3 Neoprene Gloves, £29, zone3.com

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LET’S GET WALKING in partnership with

Join us in our campaign #walktowellbeing and take control of your health one step at a time

KEEP HEALTHY If you are feeling unwell or are self-isolating at the moment, it’s wise to stay inside and limit your contact with others.

Please join our campaign when you are feeling better – we’d love to have you, but your health is more important to us.

The H&W team is part of the increasing percentage of people who love to pull on their boots and go for a stroll. In fact, new research from Audley Villages has found that three in 10 people have taken up a new activity since the start of the pandemic. The most popular choice? Walking outside more, of course.

Someone who fell in love with walking over the last year is author Libby DeLana. She’s made walking a daily practice which has resulted in her walking over 25,000 miles. Turn to page 74 to find out how you too can continue to keep your steps up as we transition back into some form of normality. We also have some very exciting news over on page 78 that brings our love for walking and some inspirational famous faces together, coming to your ears very soon. Finally, have you thought about giving barefoot walking a go? We explore the benefits and how to get started on page 76. As always, happy walking!

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Navigate earth, body and mind,

in partnership with

step by step Walking has the potential to be lifechanging when you make it a daily practice – here’s how

W

hether it’s to buy groceries, increase your step count or take the dog out, our reasons for walking all have value, but as author Libby DeLana explains, simply going for a walk can be so much more. Early one morning in 2011, she stepped outside of her New England home for a walk and took a photo of a local dairy barn. She did the same thing the next day and those that followed, and now refers to her daily practice as ‘MorningWalk’. Here, she offers her tips for creating a walking ritual and how to stick to it.

THE POWER OF PRACTICE Small rituals can be a joyous way to kickstart the day and at the same time provide powerful comfort. A walk, a cup of tea, breath work, making the bed, the morning pages – I knew a daily ritual had the potential to be a tool to engage my mind, a way to clear the trash out of my head, a daily dose of beauty and physical satisfaction, an ongoing source of humility, and a generous wellspring of contentment in the certainty of it. I had grown up as an athlete and understood the power of a daily practice, the ritual of coming together to work towards a common goal.

Much of my time in high school was spent on a playing field and court. I loved the repetition, the physicality, the competition, the community, the team, the dose of dopamine. It was the 1980s and girls with muscles and a fierce sense of competition were not accepted by the norms of the culture back then. In our high school, we dressed for practice in the girls’ bathroom, which was not large enough for us. We didn’t have a changing room as the boys did, but no matter – in some ways, it may have made us stronger. What I realised at that formative time in life was that a daily physical practice, outside and as part of a community, was essential. I also found that holding true to the bravery required to enable you to do the things society insisted that you shouldn’t or couldn’t do was profoundly satisfying. These lessons, learned in my teens but perhaps not fully realised then, have informed my daily practice of walking.

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IN PARTNERSHIP WITH

SHOW UP FOR YOURSELF

FIND A POINT OF MOTIVATION

MorningWalk is essential for many reasons: it starts the day off right, builds momentum and gives structure to the day.

It helps me recognise the power of prioritising, builds selfconfidence, shows me how to achieve goals and build success in bite-size bits, helps alleviate stress and anxiety, and ensures I do something well. Back in school, those daily practices were formational in the way I lived my day. Each day I had a certain amount of energy to spend – my energy bank. I had to be thoughtful about how I would spend this currency, what I was going to focus on, what gave me more strength during the day. I found consistently that after practice each day I would have more energy, more focus and more momentum.

Physical activity generates more energy rather than depleting it.

Here are a few things to consider when building a daily practice.

Ask yourself why you are adding this into your life. Self-care?

Exercise? A time to recharge? A place to problem solve or create?

You may need to remind yourself on the more challenging days.

STICK TO IT FOR A MONTH, WITHOUT FAIL It takes three to four weeks for something to become essential, for something to become a habit.

DO IT WITHOUT JUDGEMENT Try it. See how you feel. I decided initially to commit to every damn day, because for me it was helpful to not give myself an out: too cold, too rainy, too tired. But that might not work for you, and that’s OK. The pace doesn’t matter, the distance doesn’t matter. Just walk.

START SIMPLY Ask yourself: How much time can I commit over the course of the next month? Can I carve out 15, 20, 30 minutes every day? This will help determine your route.

PREPARE Set a wake-up time. Get your things ready the night before.

Ask yourself, what will help me get from waking to walking?

Is there one thing that feels like a barrier – cold toes and hands?

How can I eliminate that barrier? For me, it was double socks and toe warmers.

ROUTINE It takes a splash of perseverance to make a habit stick, so honouring the routine – same time, same place – will help build your walking practice. ‘Once it’s a habit, exercise feels easier and doesn’t take as much willpower when you don’t feel like it,’ says Charles Duhigg, author of The Power of Habit.

INVITE OTHERS TO JOIN YOU Having a walking partner can be a wonderful way to keep you motivated – that sense of someone counting on you can help get you out of bed. (Also, for me, during the pandemic of 2020 and 2021, walking became a vital source of community.) Ask yourself, who might be willing to join me? Even if it isn’t every day.

ACKNOWLEDGE THE COST Accept that you may have to give something up to create the time and space for this new practice. I believe we don’t just find time for things that matter – we make time. Ask yourself, what am I willing to do (or stop doing) to make this happen?

RECORD YOUR WALKS Keep track of your walks. Ask yourself, how can I build in a bit of accountability and record-keeping so that when I look back I am reminded of the walk? Make a note, tell a friend, take a picture.

Notice how you feel at the end of each walk. A walk brings its own lessons, challenges and rewards. I have never been on a walk where I didn’t feel better after. Never.

OBSERVE THE TIMES WHEN IT ISN’T FUN Whatever walking looks like for you, I encourage you to get creative and new ways of embedding it into your daily schedule. Walking is a mindset.

Include it in what you already do. This is a surefire way to keep, maintain and build a life where walking is a vital part of it.

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For more, read this Navigate earth, mind and body. Step by step

by Libby DeLana Published by Do Books, £8.99 paperback original (£5.99 ebook)

What is barefoot walking?

H&W investigates whether leaving your shoes at home every once in a while can help your health

I

f you love feeling the grains of sand between your toes or a soft carpet of grass underneath the soles of your feet, you’ll be pleased to know that according to the foot health experts, there are a myriad of benefits to flinging off your sandals and taking a stroll barefoot. Not only is it great for improving our balance and posture, but done regularly, walking without shoes can strengthen our feet – which is key for helping us avoid injury and strain, and keeping our balance as we age.

Here, we delve into the science behind going shoeless.

Good for the sole Like most of the clothes on our body, our shoes are designed to protect our feet from the elements, whether that be a sharp bit of broken glass, a gravelly path or a wad of chewing gum stuck to the pavement. But what isn’t as well known is that our footwear can affect everything from our stride to our posture, as Ben Le Vesconte, running coach and movement expert at Vivobarefoot, explains: “When we take our shoes off, we tend to walk with an aligned posture and a quicker rhythm, which results in more steps per minute and a shorter stride. All these are good changes and help us to land closer to under our body when we walk, giving a smoother heel stroke and reducing the impact on our shins, knees, hips and lower back.” Our foot is a muscle at the

end of the day, and if you don’t use it, you may lose it. “Improved foot strength is associated with improved balance, increased mobility and reduced likelihood of falls,” adds Ben.

Anthropological evidence suggests that footwear started being worn approximately

40,000 YE AR S AG0 The Journal of Gait & Posture

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in partnership with

MOVE WELL

IN PARTNERSHIP WITH

Free the foot Stronger feet and top-notch balance (watch out yogis) aren’t the only thing to improve when you ditch your shoes.

Barefoot fans credit this with improving pain relief and giving them more intuitive spatial awareness – in other words, you’re less likely to accidentally trip. While we’re not telling you to bin your favourite pair of walking shoes, why not try 10-15 minutes of kicking off your trainers across soft ground (the park, your garden, or the beach).

Particularly on hard surfaces, go at snail’s pace to start, before you begin walking barefoot continually for longer periods of time. That being said, consider what you’re walking on before you ditch your footwear.

While it may feel pleasant at first, without additional padding from shoes, you’re susceptible to injury from the terrain below your toes, such as rough or wet surfaces, as well as hot tarmac, glass, or other sharp objects on the ground. Best to avoid walking barefoot down the street to pick up your morning coffee then, and practise on safe surfaces instead such as grass, turf, rubber tracks and sandy beaches. Walking barefoot can be weather dependent too, so pick a day with mild to warm weather if you can to avoid getting too hot or cold.

4,912 is the amount of steps that a moderately active woman takes each day The Journal of Medicine and Science in Sports and Exercise

Walk it out There are mental gains to be had as well: barefoot walking allows you to be mindful of where you place your feet, as well as the sensations and textures underneath your toes. Doing so can help fine-tune your focus as, according to the meditation app Headspace, many of us often “slip into a semi-conscious state of walking, where the legs are moving but the mind is thinking about something different altogether”.

Slipping off your shoes can be a foothold back to the present, making you more aware of what is going on in the moment, rather than the exterior stresses affecting your mood. In fact, studies have shown that just 10 minutes a day can improve cognitive function. So schedule in a mindful walk (footwear optional) at lunchtime to put you in a good mood for the afternoon.

7777 Health & Wellbeing Health & Wellbeing

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IN PARTNERSHIP WITH

PODCAST

NEW

Take your first step towards better health in partnership with

NEW EPISODE

EVERY SATURDAY 0:13

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Amanda Byram My Dream Walk - 1 May 202 15

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We’re thrilled to introduce Walk to Wellbeing in partnership with Skechers, Health & Wellbeing’s brand new podcast that you can take with you on your strolls. Every week, we’ll bring you an exclusive interview with an inspiring celebrity or top expert, as well as tips from the Health & Wellbeing team, to support you on your health journey, one step at a time.

Join our #walktowellbeing campaign today – together we can get women walking.

SUBSCRIBE NOW SEARCH ‘WALK TO WELLBEING FROM HEALTH & WELLBEING’ AND SUBSCRIBE FOR FREE FROM WHEREVER YOU GET YOUR PODCASTS – REMEMBER TO RATE AND REVIEW! 78 Health & Wellbeing

At Bells & Roses we are so passionate about self-care and wellbeing. We offer a variety of gifts that are all about grabbing those moments of calm, comfort and happiness and taking some time out for ourselves to unplug and recharge.

Each gift comes with a handwritten personalised message for that personal touch and sealed with dried rose petals for that touch of luxury. www.bellsandroses.co.uk Bellsandrosesuk

Feel good from top to toe, don’t forget your feet in your health and beauty regime. Try Scandi secret CCS, a footcare range which has been recommended by podiatrists for over 40 years.

CCS uses a Swedish formulation to provide protective, preventative skincare for your feet.

The UK’s no.1 selling foot cream CCS Foot Care Cream (RRP: £7.99) is for dry and callused feet.

It contains 10% moisture-retaining Urea and eucalyptus oil, which prevents odour and adds a fresh scent.

CCS Cracked Heel Repair (RRP: £7.99) is a heel balm for dry feet and cracked heels. Containing 25% Urea and lactic acid, it exfoliates, softens, hydrates, and strengthens the skin barrier, visible results within three days.

Available at Boots, Superdrug, Tesco, Amazon and selected pharmacies.

ccsfootcare.co.uk

SCAN ME FOR PERSONALISED PRODUCT RECOMMENDATION

LOOK WELL

LOOK WELL From the best activewear for a workout at the gym to top make-up, hair and beauty tips, we’ve got all the style advice you need right here

BEAUTY BLUES From our laptop screens to our phones and even our sat navs, blue light is everywhere and the lowdown from the experts is that it could be affecting your skin...

WORDS | Chantelle Pattemore

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O

nce upon a time, it was thought our skin only required protection from the rays of the sun – but this has changed as we’ve come to understand the harsh impact of environmental pollutants, especially in accelerating signs of ageing. These are typically associated with fumes from cars, factories and cigarettes; yet there’s another source in our everyday lives from which harmful particles are also emitted: our screens.

WHAT IS BLUE LIGHT? Electronic devices, such as laptops, phones and TVs, give off wavelengths of high energy visible light (HEV light) – known as blue light. “HEV light is the blue/violet band of the visible sunlight spectrum, [and] unlike UV light, it can be seen,” explains Dr Rekha Tailor, medical director at Health and Aesthetics, (healthandaesthetics.co.uk).

Although the sun radiates HEV light, our exposure is increased by spending much of our time in front of screens: the average adult faces them for at least nine and a half hours every day, and the pandemic has pushed this number even higher. However, “it’s not yet clear if most of our blue light exposure comes from the sun because it’s a stronger source, or screens because we are closer to them for longer amounts of time,” Dr Tailor notes. In addition, being exposed to blue light – especially at night – throws our circadian rhythms off-kilter, leading to disrupted sleep; and good rest is essential for healthy skin and general wellbeing.

HOW IT IMPACTS SKIN Unlike UV light, HEV light isn’t associated with sunburn or skin cancer. Instead, the main concern is the role it plays in accelerating the skin’s ageing process.

As well as fine lines and wrinkles, it is “associated with hyperpigmentation [dark spots], and can contribute to conditions such as sun spots and age spots,” Dr Tailor states. Surface-level damage occurs because HEV light encourages free radicals to develop – unstable molecules that can harm healthy cells. “These cause oxidative stress, resulting in a weakened skin barrier and hyperpigmentation, along with damaging

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the fibres that keep your skin looking firm and smooth,” says Dr Tailor. As blue light penetrates deeper into the dermis, it reaches collagen and elastin – proteins essential in keeping skin taut – and weakens them, leading to sagging and wrinkles. In fact, research from the Nippon Medical School in Japan showed that the effects of blue light are similar to those from UVA light exposure.

Whereas skin can show signs of sun exposure quickly via a tan or sunburn, those resulting from blue light can take longer to occur.

“It remains unclear at what point blue light exposure begins to cause damage,” reveals Dr Tailor. “However, it’s believed these effects usually appear gradually over time.”

HOW SKINCARE CAN HELP Even if you turned off all your screens, the sun’s emissions make blue light unavoidable.

However, there are steps you can take to help reduce your exposure and increase protection – including an enhanced skincare routine. So what can you be looking to use?

“As blue light penetrates deeper into the dermis, it reaches collagen and elastin”

Sunscreen An obvious choice, but despite what you might think, they’re not all made equal.

“Sunscreens are required to protect against UVA and UVB light, but not blue light – so find an SPF with ingredients that specifically target this,” Dr Tailor says. Apply even if you’re indoors, and top up every few hours.

Antioxidants These natural compounds are brilliant in helping fight and protect against free radicals. “Make sure you're incorporating antioxidants into your skincare routine to undo previous damage and protect yourself from future damage,” states Dr Tailor.

Hyaluronic acid A skincare saviour you should have tucked in your arsenal, this can even help repair blue light-associated damage “because it helps hydrate skin and reduce the appearance of fine lines and wrinkles,” notes Dr Tailor.

“It’s gentle enough to use on sensitive, redness-prone skin.” And not only that, but it‘s ultra hydrating for the skin, too.

Exfoliate You don‘t always need to use acids or scrubs to exfoliate. Use a face mitt to gently buff away dead skin cells. Dr Tailor explains doing so “helps the new, healthy skin cells underneath to regenerate quickly, and your skin to look healthier and less dry.” H W

83 Health & Wellbeing

A BEGINNER’S GUIDE TO YOUNGER LOOKING SKIN Now we know the effect too much screen time can have on our skin, what else can we do to turn the clock back on our complexion? From creams to oils, the anti-ageing market is big business – estimated to be worth $88 billion by 2026 – so it’s justified to feel overwhelmed by options. A variety of ingredients are onhand to help you maintain younger-looking skin, but three in particular can be of benefit: collagen, retinol, and acid exfoliants. So, how exactly do they work with our skin?

it’s a potent ingredient. “I’d always advise consulting a specialist to ensure you’re using the best retinol for your skin and doing so in a safe way,” she notes. Retinol can increase skin sensitivity, so always wear an SPF and avoid using vitamin C-based products, AHA/ BHA acids and benzoyl peroxide at the same time. “These acids can exfoliate and dry skin and cause further irritation, and benzoyl peroxide cancels out retinol,” Prisk states.

Acid exfoliants There are three types: alpha-hydroxy (AHA), beta-hydroxy (BHA) and poly-hydroxy (PHA), all in varying forms and potencies, which help clear away dead skin cells.

While AHAs are best known for effective skin renewal, PHAs are great for beginners as their larger molecules are “slower at penetrating the skin and don’t exfoliate as strongly,” reveals Dr John Quinn, leading cosmetic doctor at Quinn Clinics. “They’re effective for all types of sensitive and dry skin conditions such as eczema or rosacea, and their antioxidant benefits help protect the skin from losing collagen.” Again, ease in: use once or twice a week to start, and stop if they cause irritation. You’ll also need to apply sunscreen, and avoid using other acids, niacinamide, retinol or vitamin C.

Collagen Essential in strengthening skin and providing elasticity, your body’s natural collagen reserves start declining from your late teens – encouraging sagging and wrinkles. However, some skincare products comprise ingredients that encourage collagen production and fend off signs of ageing by helping skin maintain a supple, firm and hydrated appearance.

Retinol This reduces wrinkles and fine lines by encouraging cell turnover, increasing collagen production, and thickening deeper layers of skin, says Nina Prisk, aesthetic nurse and ambassador for Allergan. However,

4 Supergoop! Unseen Sunscreen SPF 30, 50ml, £30, cultbeauty.co.uk Formulated with red algae – a highly potent antioxidant – and moisturising meadowfoam seed.

COLLAGEN Vichy LiftActiv Collagen Specialist Daily Moisturiser, 50ml, £26.25, boots.com

Caudalie Firming Cashmere Cream, 50ml, £42, johnlewis.com

No.7 Advanced Retinol 1.5% Night Complex, 30ml, £34, boots.com

1 OLAY Regenerist Retinol24 Night Moisturiser, 50ml, £34.99, boots.com

2 Instant Effects AM Energiser Day Cream, 30ml, £29.99, lookfantastic.com Features powerful skin-friendly antioxidants, including vitamin E, pomegranate oil and walnut seed extract.

3 Kiehl’s Ultra Light Daily UV Defence Aqua Gel SPF 50, 60ml, £38, johnlewis.com Generously packed with vitamin E and plant extracts for superhigh antioxidant protection.

Set your skin on the right path with our pick of products to help you age gracefully

RETINOL

BLUE LIGHT DEFENDERS 1 Balance Me Bakuchiol Smoothing Serum, 30ml, £32, balanceme.com Contains antioxidants terminalia cherbula and cacay oil, and bakuchiol too for collagen.

ROLL BACK THE YEARS

2

ACID EXFOLIANT

3

Medik8 Press and Glow (PHA), 200ml, £25, medik8.com

4 Paula’s Choice 2% Liquid Exfoliant (BHA), 118ml, £28, cultbeauty.co.uk

Prices are correct at the time of print.

84 Health & Wellbeing

ADVERTORIAL

Gran Canaria: EVERYTHING YOU NEED FOR YOUR HEALTH Extraordinary tourism and internationally renowned medical care come together on this ‘miniature continent’ he concept of health tourism may seem like a recent trend, but Gran Canaria's experience in the industry is far from being new. In fact, it dates back to the middle of the 19th century when doctors from northern and central Europe, especially those from Britain, recommended that their patients travel to the island to treat their ailments. It was a way for people to take advantage of the therapeutic properties of the sea, sand and thermal spas, which have since disappeared.

Fast forward a century and a half, and the island’s vast experience in this field has given rise to excellent infrastructures, but the goal is still the same: to help people improve their health and wellbeing.

Today, the thermal spas may have disappeared, but the island now boasts modern spa and thalassotherapy centres, as well as internationally renowned medical centres, such as the Hospitales Universitarios San Roque and the Hospital San José, which offer a multitude of specialised medical treatments.

T

OUTSTANDING MEDICAL CENTRES The Hospitales Universitarios San Roque group has two medical centres: one in Las Palmas de Gran Canaria, the capital of the island, and another in Maspalomas, the ultimate tourist destination. Alongside this, the Hospital San José is located right on the promenade of Las Canteras Beach, one of the most distinguished beaches in the world, renowned for its beauty and the quality of its waters.

Both hospital groups benefit from having medical teams of recognised prestige with high qualifications and extensive experience, as well as state-of-the-art medical and diagnostic technology.

These health centres offer various specialities, including plastic, cosmetic and reconstructive surgery, eye and dental surgery, heart surgery, oncology, traumatology, general and digestive system surgery and breast, prostate and pain units, as well as routine medical check-ups.

These hospital groups also work to European quality standards, meaning you can avoid waiting lists for treatments or surgery, and enjoy prices at a very competitive rate of up to 40 percent less compared to other European destinations, without affecting the quality of the service.

Travelling to Gran Canaria for medical reasons is perhaps one of the best

recommendations you could receive. Not only will you be in the safe hands of medical experts, but the island also offers the opportunity for rest and a good recovery in its extraordinary hotels and apartments, all equipped with spa and thalassotherapy centres.

With Gran Canaria a short flight away from the UK, it is a convenient destination, and there’s no language barrier for treatments.

You know you’re in safe hands, too, as both Hospitales Universitarios San Roque and Hospital San José are part of the Gran Canaria Spa, Wellness & Health Association, an official brand of the Tourist Board of Gran Canaria (Patronato de Turismo), to which the hotel chains Salobre Hotel Resort & Serenity, Gloria Thalasso & Hotels, Be Cordial Hotels & Resorts and Seaside Collection also belong.

This means that you will be able to manage the combined booking of medical and wellness treatments and accommodation at no additional cost.

Visiting Gran Canaria at any time of the year is a guarantee of all-round good weather and a chance to soak up the therapeutic and relaxing benefits of the sun and sea that surround the island.

TO FIND OUT MORE about Gran Canaria’s health and wellness offers, visit grancanariawellness.com 85 Health & Wellbeing

IN OUR MAKE-UP BAGS

your

style

It turns out that Ri-Ri can do no wrong, especially when it comes to her make-up line. Fenty Beauty has taken the industry by storm and has generated an estimated $570 million in revenue last year. With summer on the way, it’s goodbye heavy foundations and hello smooth, serum-like textures to blur the skin, helping you achieve that effortless, no make-up look. Fenty Beauty Eaze Drop Blurring Skin Tint (£25, boots.com) evens out your complexion and gives a flattering blurred effect. Available in 25 shades, you can get buildable light-to-medium longwear coverage using your fingers or a brush, so you can pretend that you really did wake up like this. Its humidity, sweat and transfer-resistant formula will definitely come in handy for sunny days and balmy evenings (wishful thinking, we know).

TIPS TO UPDATE YOUR LOOK … PR O T

EP Y O

UR

W

S IN

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Put a spring in your step for when it’s time to dig out our summer dresses and shorts. Legology (legology.co.uk) founder Kate Shapland reveals the best products to help you feel confident in your skin.

STEP 1 “The Exfo-Lite (£42) delivers superb skin-smoothing and body-contouring benefits and lightens and energises legs. The exfoliator is a potent mix of sea salt and diuretic Himalayan pink crystals with a shake of Amalfi lemon peel to lightly scent skin and uplift the senses.”

BEAUTY ON A BUDGET Take care of your curls using nourishing ingredients that keep them bouncy and soft. Our picks come in at under £10

STEP 2 “The Cellu-Lite (£62.50) is loaded with the deep-acting detoxifying and stimulating golden oils. It’s used by massage therapists during leg lightening inch-loss treatments and is the ultimate contouring blend.”

Noughty Wave Hello Curly Shampoo, £6.99, lovenoughty.co.uk Use this to gently cleanse hair while restoring moisture to soften and define curls. This 97 percent natural formula contains vitaminrich sea kelp extract and avocado oil to help keep curls silky soft and super-conditioned.

STEP 3 “The Lymph-Lite Boom Brush is recyclable and specially made to be easy to hold – it fits perfectly in the palm of your hand so you can grip it firmly and stroke it swiftly up over your legs (and the rest of your body).”

Faith in Nature Conditioning Bar, £6.99, faithinnature.co.uk These haircare bars are made using coconut oil and shea butter, helping to repair damaged hair and intensely nourish to avoid breakage.

They’re also great for curly or coiled hair, as the high-quality natural formulations provide softness and enhanced curl formation.

86 Health & Wellbeing

DIVE IN

Whatever your style preference, these pieces will help you make a splash at your local lido or pool Swimbra High Waister Set Navy in Hepburn, £70, deakinandblue.com

Elouise from Rosa Faia (Anita), £65, sheenuncovered.co.uk

FatFace Breton Wrap Swimsuit in Navy Style, £39.50, fatface.com

Coral Colour Block Swimsuit, £29.99, tkmaxx.com Women’s Retro Logo Medalist, £31, speedo.com

Orange Acai Reversible Scoop Neck Swimsuit, £115, tuccaswim.co.uk

Paisley High Waist Bikini Bottoms, £14.99, Paisley Tankini Top, £22.99, mandco.com

M&S Collection Swimsuit, £29.50, marksandspencer.com

Saved By The Bell Classic Cut Swimsuit, £75, tideandseek.com

Atlanta One Piece Blue Purple, £105, horizonathletic.co.uk

Polka Dot Swimsuit in Black and White, £5, primark.com

87 Health & Wellbeing

SUMMER LOVING We can’t wait to step out this season in Asquith’s latest sustainable activewear collection

Scallop Tee in Pebble, £69 Long Harem Pants in Sage, £69

88 Health & Wellbeing

LOOK WELL

Gathered Vest in Blush, £45 Live Fast Pants in Pebble, £69

89 Health & Wellbeing

Jumpsuit in Midnight, £89

90 Health & Wellbeing

LOOK WELL

3/4 Sleeve Tee in Leopard, £49 Palazzo Pants in Midnight, £69

All available from asquithlondon.com

91 Health & Wellbeing

Vote for your chance to WIN! Vote for your favourite health heroes in the 2021 Health & Wellbeing Awards for the chance to win some amazing prizes, worth almost £1,000!

HERE'S WHAT TO DO 1 Head to healthwellbeing. com/awards to vote in our six categories – favourite wellness influencer, wellness celebrity, healthy retailer, self-care app, health spa/retreat and healthy podcast – before 25th June.

2 Every reader who votes online will automatically be entered into the prize draw to win goodies worth over £900!

It’s that simple. Be sure to check back for the big reveal. Until then, happy voting!

W

e are delighted to announce that the voting stage for the 2021 Health & Wellbeing Awards is now open! Behind the scenes, our star-studded panel of judges, including TV presenter Angellica Bell, author and broadcaster Katie Piper and actress Denise Van Outen, have been testing the very best of beauty, health, food, fitness and wellbeing products that have taken the industry by storm. But we want you to be part of these awards, too!

Over the past couple of months, you’ve been nominating the brands, people and products in the health and wellness space that truly inspire you. Now, we’ve drawn up a shortlist for each category and we need your help again – simply vote for your health heroes that you feel are deserving of an accolade and you’ll automatically be entered into a prize draw to win some of the amazing prizes on the opposite page, worth nearly £1,000! Voting will run from the 30th April until the 25th June, and we’ll be announcing the winners in the November 2021 issue of Health & Wellbeing magazine.

THE SHORTLIST Champneys, Tring

Grape Tree

/RETREAT

Hoar Cross Hall Spa, Burton on Trent The Malvern Spa Hotel, Malvern Ragdale Hall Spa, Leicestershire Titanic Spa, Huddersfield

Best WELLNESS

Happy Place

by Fearne Cotton The Fit Bottomed Girls Delicious Ways to Feel Better by Deliciously Ella The Liz Earle Wellbeing Show The Joe Wicks Podcast

Holland & Barrett Planet Organic

Best HEALTHY RETAILER

Sow & Arrow Whole Foods

Best HEALTH SPA

Breethe Calm Headspace

Best SELF-CARE APP

Insight Timer PAM Life

PODCAST

92 Health & Wellbeing

Davina McCall Fearne Cotton Gwyneth Paltrow

Favourite WELLNESS CELEBRITY

Joe Wicks Liz Earle

Alice Liveing Kayla Itsines Lottie Murphy

Favourite WELLNESS INFLUENCER

Pauline Cox (Sow & Arrow) Scott Hutchison McDade (Wellbeing Radio)

SPONSORED BY

THE PRIZES

Over £900 worth of goodies up for grabs!

TREAT YOURSELF titanicspa.com

In need of some downtime? We’ve teamed up with Titanic Spa to offer one winner the chance to enjoy a luxurious overnight break for you and a guest, worth over £500! Titanic Spa is the UK’s first eco spa, set amongst the majestic hills of the Yorkshire Pennines in a beautifully restored 20th-century textile mill that blends stunning architecture with modern state-of-the-art spa facilities and apartment-style accommodation. Facilities include a 15m saltregulated swimming pool and hydrozone, heat and ice experience, mud chamber, outdoor hot tub and terrace, relaxation room, bistro, Bar1911 and luxury modern apartment accommodation, where you can catch up with loved ones while enjoying a little taste of luxury. Titanic Spa prides itself on its sustainability measures, putting as much emphasis on the planet as it does its guests.

With solar power to generate electricity, as well as many green initiatives and investments, the spa has even tapped into the geological riches of the area by creating its own private borehole 100 metres below the earth’s surface to provide pure Yorkshire water that‘s filtered into the spa. The Time to Sparkle Overnight Break includes a 25-minute NEOM treatment for each guest, complimentary use of robes, towels and slippers, accommodation for two in a luxury apartment, one Continental breakfast, a one-course light lunch on both days, a two-course evening meal, exclusive access to Bar1911, private hot tub session, access to the heat and ice experience for one hour and access to spa facilities the following day.

TERMS AND CONDITIONS: Bookings can only be made between Monday to Friday and are subject to availability. It excludes bank holidays and other special event dates. The prize must be redeemed within one year once the spa has opened. Certain experiences need to be booked before the session or arrival, such as a private hot tub, the heat and ice experience and a table at Bar1911. The winner may be required to take part in publicity resulting from this competition. Entries submitted by automated competition entry mechanisms are not eligible and will be deleted. This competition is open to all UK residents aged 18 years or over except employees, directors or officers of Titanic Spa, their families, agents or anyone professionally connected with the draw. Only one entry is allowed per person. Titanic Spa reserves the right to substitute any of the prizes with one of an equivalent or greater value. English law governs this competition and these terms and conditions, and the courts of England and Wales shall have exclusive jurisdiction over any dispute with a UK resident arising out of or in connection with this prize draw. No cash equivalent or re-sell. The prize is not transferable and to be used by named individuals only. Entry into this prize draw is taken as acceptance of these terms and conditions.

SUSTAINABLE STEPS

GO THE EXTRA MILE

keenfootwear.com

runnersneed.com

If you’re anything like the H&W team, you’ll know that getting outside for a walk is dedicated selfcare, which is why we’ve paired up with KEEN to give one reader the chance to win its Astoria West box, worth over £200! To celebrate the launch of its latest sustainable sandal, KEEN has developed this box of goodies to reflect its consciously creative approach. The Astoria West sandal features a long-lasting webbed upper, containing recycled PET plastic bottles and treated with KEEN’s eco anti-odour system to keep feet feeling fresh, without the use of chemicals or harmful pesticides.

A quick-dry lining makes this versatile sandal ideal for active use, with an Aquagrip rubber outsole that provides maximum traction on wet or slippery surfaces. Inside the box, you’ll also receive goodies to complete your city and trail adventures, including sunglasses from Pala Eyewear, a sustainable tumbler from 24Bottles and fresh smoothies from Kencko.

Having comfortable, reliable kit can ensure you’re on the right track when pounding those pavements, which is why we’ve collaborated with Runners Need to give one reader the chance to win its collection of the latest running gear, worth £250! On top of that, Runners Need has launched The Runners Need Run For You campaign, which celebrates the joy of running and the positive impact it can have on your mental wellbeing. The brand’s own research revealed that 27 percent of runners say it boosts their mood and 91 percent say they have noticed an improvement in their mental health since taking up running, so why not give it a try? As the running specialists, Runners Need believes it’s never too late to start running, and its highly trained, in-store professionals can support with advice on everything from training and nutrition to layering and electronics. Its free gait analysis sessions take a few minutes and will help you find the right shoe to support a great running experience, reducing the risk of injury and optimising your run performance.

TERMS AND CONDITIONS: This giveaway includes women's shoes from the Astoria West collection, subject to availability. The actual colour of the travel tumbler may vary from the photos. The raffle includes two different models of sunglasses. The final model and colour will be awarded at random. Delivery to UK and countries within the EU Schengen region only.

CAST YOUR VOTE AT

healthwellbeing.com/awards Voting closes 25th June 93 Health & Wellbeing

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FEEL WELL From hormones to heart health, we’ve rounded up the best expert advice you and your family need to stay in top health this month

RESET YOUR GUT Worn down by recurring IBS? A speedy lifestyle challenge might make all the difference, discovers Anna Blewett

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year of lockdowns has given us all an unwelcome taste of groundhog day, but if you’re one of the one in five Brits who suffers with IBS (two thirds of whom are female), the lifting of restrictions brings no release from the churn of symptoms.

But what if you could reset your symptoms, throwing all your energies at the problem in an intense burst of focus that would bring benefits for months to come?

“I think a ‘going all out’ approach can be an exercise in how much control you can have over your condition,” says environmental psychologist and wellbeing consultant Lee Chambers (leechambers.org), whose journey with autoimmune disease has seen him seize opportunities to optimise health. “Trying something for a month gives you a taste of what long-term change could look like.”

But could a concerted focus on fixing lifestyle factors ‘reset’ your gut? “Absolutely,” says Dr Simon Smale, gastroenterologist and chair of national charity The IBS Network (theibsnetwork.org). “Focusing on those key factors is far more likely to give long-term benefit than many ‘medical’ or ‘pharmacological’ interventions. Medicines should be used sparingly to target specific symptoms but be aware only one in four patients gain benefit from most medicines used in IBS. Far more patients benefit from addressing the lifestyle factors that may lead to exacerbation of symptoms. Often infection is a final trigger in an individual with a number of other susceptibilities including lifestyle, stress and dietary imperfection. It is as if ‘the gun’ has been preloaded by lifestyle factors and is then triggered by the infection.”

So, just what would a one-week, two-week or one-month lifestyle challenge to truly optimise good habits and resist bad feel like?

“It can feel restrictive, especially when change includes nutrition,” admits Lee, “but it’s all about reframing things. Yes, going to bed earlier is going to restrict your entertainment time but it could mean an extra hour of sleep.

That’s an addition. Sticking to a plan is about flipping your thinking, and improving your health is a compelling reason to get started.

Of course, when it comes to health, small consistent optimisations over time will get you to where you want to be, but experimenting with a new lifestyle and tracking change – realising ‘I can have more control over my health than I thought’ – is an empowering experience.” So, get out your diary and schedule a window to focus on…

...THE WAY YOU SLEEP If you suffer with IBS symptoms and the chronic pain they can bring, you’ll likely have a love/hate relationship with the night time.

High-quality sleep is an important contributor to health, and yet research suggests compromised gut health can increase your chances of suffering with broken sleep

patterns. Optimising sleep habits, however, could improve your gut health and symptoms, and give you a more positive outlook when flare-ups do strike. Resolve to practice good sleep hygiene for two weeks: ring-fence at least seven hours for sleep every night, sticking to a set bedtime and wake-up alarm every day. Take outdoor exercise in daylight hours to maximise serotonin and keep the last two hours of your evening free of stimulants (caffeine, alcohol, food or strenuous exercise). Finally, make sure to avoid the melatonin-suppressing blue light emitted by laptops, phones and LED lights in the last three hours before bed.

...THE WAY YOU EAT “In terms of triggers, 90 percent of people with IBS say that food triggers a flare up,” says general practitioner Dr Sumera Shahaney (thriva.co). “Not only the type of food you eat, but how and when you eat it. For example, eating quickly, on the move or while you’re doing something stressful or distracting can cause digestive issues and kickstart a bout of IBS. It’s important to have regular meals, not too far apart and eat in a relaxed setting.

No more grabbing a sandwich on the move!”

Setting a time-limit on your intervention also makes more radical changes achievable.

If keeping a detailed food diary, excluding certain foods or trying the low-FODMAP [see right for more information] diet feels daunting, set yourself a time period – one month, for example – within which you can sustain the focus required.

...THE WAY YOU RELAX As COVID restrictions start to ease and more of us return to our previous work, commuting and socialising patterns, old triggers and bad habits are likely to set in.

It’s worth remembering that those quick-fix remedies and supplements promising to help you manage your symptoms ‘on the go’ are unlikely to deliver. “Sleep, stress and exercise all have a significant impact on the microbiome and on gut function,” says Simon. “People ignore these at their peril.

No amount of probiotics will counter a poor diet and lifestyle.” Introducing exercise into your downtime could be a great way to lower IBS-triggering stress, as well as supporting your overall health. In fact, a 2015 randomised controlled trial found IBS sufferers practising yoga three times a week for 12 weeks saw significant improvements in their symptoms.

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“Optimising your sleep habits could improve your gut health and symptoms”

LOOKWELL WELL IN PARTNERSHIP WITH MOVE

Did you know?

While small, sustainable habit change is the holy grail of health, there's evidence short-term challenges can help.

Research from the University of Sussex shows 70 percent of people who give up alcohol in January sustain healthier habits for the rest of the year.

HOW CAN A LOW FODMAP DIET HELP IBS SYMPTOMS? “The low FODMAP diet has been scientifically proven to reduce the symptoms of IBS in more than 75 percent of people who try it,” says Bay Burdett, founder and CEO of Bay’s Kitchen, a producer of awardwinning, certified low FODMAP, gluten-free and dairy-free foods (bayskitchen.com). “FODMAP is an acronym that has been given to a group of short chain carbohydrates that are poorly absorbed in the small intestines – the foods ferment in the intestines, which produces gas, which then triggers the symptoms of IBS, such as bloating, gas, cramps, changes in bowel habits.

FODMAPs are naturally present in a large variety of foods, including onions, garlic, lentils, wheat, milk and artificial sweeteners. A low FODMAP diet works by removing foods high in FODMAPs from your diet. If symptoms improve, then you will move to the reintroduction stage of the diet where you try reducing all types of foods (one at a time) to find which ones trigger symptoms and which you can tolerate without having a flare up.”

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W H AT H A P P E N S W H E N . . .

I AGE? Some dread it, others embrace the process – however you feel about getting older, we uncover the effects on your whole body and the best defence to help slow the signs FACE FAC TS Let’s start with the most visible area and the one that’s often a constant reminder of ageing every time you look in the mirror: your face. Sagging skin or jowls is the result of your skin getting thinner and losing its elasticity, but don’t panic! This happens to almost everyone, says Dr Rita Rakus aesthetic doctor and founder of the Dr Rakus Clinic (drritarakus.co.uk).

“Over time, the skin in our cheeks and below the jawline area loses its elastin and collagen. When both are lost, the skin loses its tightness and firmness, therefore causing the skin to sag.” Thought yoga was just a

way to improve your downward dog? Yoga (the facial kind) can release tension in your face, improve the overall tone and increase circulation to promote the production of collagen. “Instead of making wrinkles worse, facial yoga is said to alleviate the formation of wrinkles and reduce the appearance of them, as you’re essentially training your face with the right techniques and movements on your skin,” she adds. Your hands can also be a visible sign of ageing, so Dr Rakus suggests using a deep moisturising hand cream to help reduce the appearance of wrinkles and prevent dry and cracked skin.

BRAIN POWER

FLEX IT

Next up is your brain. Developing diseases such as Alzheimer’s and dementia are common fears as we get older, so first thing’s first, what’s going on up there? “As we age, our brains shrink in volume, particularly in the frontal cortex,” states Dr Tim Bond from the Tea Advisory Panel (teaadvisorypanel.com). “It’s also an intensive user of oxygen and contains myriads of extremely small blood vessels supplying all parts of the brain. As arteries and veins age, they may thicken and lose elasticity, which means the increase in blood pressure raises the possibility of blocked or leaky blood vessels.”

In other words, your chances of having a stroke increases and your cognitive function is also affected.

Regular exercise can help to keep our brains healthy and that doesn’t have to mean slogging away in the gym, either. “The body is reactive and only changes if there’s a reason.

This doesn’t need to be extreme, just 30 minutes of exercise that makes you a little out of breath, such as a brisk walk, is enough to elevate the pulse, helping oxygen utilisation and removing CO2,” says Dr Bond.

Time to get those shoes on.

Last, but by no means least, ageing can have an impact on our muscles. It’s estimated that a reduction of 25 percent of muscle mass is often seen by the age of 75, which ultimately affects our muscles’ strength and power – yikes. So what does this actually mean? “The impact of an ageing muscular and skeletal systems may differ, but more commonly, people may feel stiffer and are less flexible in their movement,” says Valentina Roffi, a clinical specialist physiotherapist and director at Sprint Physiotherapy (sprintphysio. co.uk). “Our strength will diminish and we may feel that we need to work harder to maintain a

certain level of strength. With our muscles reacting slower and a reduction in power, our balance may be affected which could lead to possible trips and falls.” Nutrition can play a big part in supporting muscle mass as we get older and, “Protein is key,” says Rob Hobson, head of nutrition at Healthspan (healthspan.co.uk). “Most people have more than enough in their diet, so it’s not normally an issue, but if you’re restricting your diet in any way then this could impact that. Foods to include could be meat, fish, tofu, beans, pulses, lentils and dairy with every meal.”

TURN BACK THE CLOCK Your toolkit to help you press pause on ageing

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SYMPTOM

CHECKER Sound check time – stay tuned for the expertbacked ways you can give your ears some TLC While there are some things we’d all like to hear less of – the neighbour’s dog barking, cars revving, the familiar dial of a Skype call losing connection (just us?) – ear care is an important part of our health. In the UK, more than 40 percent of people over 50 years old have hearing loss, and this rises to more than 70 percent when people reach the age of 70 (RNID). If you’re in your 30s to 40s, there is no need to panic about hearing loss too much at the moment, but it’s good to be mindful of whether or not you’ve noticed changes in your hearing or your general ear health in the last year.

WHAT DOES THAT RINGING SOUND IN OUR EARS MEAN? If you’ve heard a hissing, whooshing, ringing or humming sound in your ear for a prolonged period of time, you could be suffering from tinnitus. According to the RNID, around 1 in 8 adults in the UK have tinnitus all the time or regularly. “Tinnitus usually comes following hearing loss,” says Professor Antony Narula, consultant ear, nose and throat surgeon at the London Digestive Centre at The Princess Grace Hospital (hcahealthcare.co.uk). “Occasionally, this may be due to ear wax or infection, but more often it’s due to inner ear damage.” There are ways you can manage your tinnitus without professional support, some of which include stress management, but in some cases your GP will need to refer you to a specialist. “If the ringing is only in one ear or if the sounds are intrusive, seek help from a medical expert.”

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WHAT ARE THE

SIGNS OF AN EAR INFECTION? Ear infections can be incredibly painful, especially if the infection causes your eardrum to burst (also known as a perforated eardrum).

Thankfully, conditions can usually be treated and are unlikely to lead to long-term problems. The two main types of ear infection are otitis externa (the medical name for inflammation, redness and swelling), an infection of the outer ear canal, and otitis media, which is an infection in the middle part of the ear and can also be painful.

Symptoms can include: • Ear pain • Liquid discharge • Temporary hearing loss • Sudden discharge of pus and blood into the outer ear canal Your GP can prescribe medicated ear drops to help speed up the healing process and in some cases, painkillers or antibiotics will be prescribed to treat a severe infection.

FEEL WELL

CASE STUDY:

“I was constantly missing out on conversations” Tracy White, 43, shares her experience with hearing loss. “I’ve had noticeable hearing loss for the last two years, but when I went for my first check-up in 2019, the doctor told me I had been deaf my whole life. I had got used to not being able to hear properly and I would find ways to deal with it. It affected me mainly at home with my family, as they would get really frustrated with me, especially my husband as I could never hear what he was saying. I was constantly missing out on conversations and they were fed up of having to repeat themselves. I decided to eventually get a hearing test when the fire alarm went off in the middle of the night and I didn’t wake up because I couldn’t hear it. That really scared me, and it was the last straw.

I went to my local Hidden Hearing centre in Bexleyheath branch where I was fitted with the Oticon rechargeable aid. I just wish I had got my hearing tested sooner. I can now experience life’s magical moments thanks to having my hearing aids, and would recommend anyone having issues with their hearing to get checked – it could change your life like it has mine.

Prioritise your hearing health by booking a free hearing test at your local Hidden Hearing centre.

Call 0800 037 2060 or visit hiddenhearing.co.uk/hidden-hearing

WHY DOES OUR HEARING GET WORSE AS WE GET OLDER? Hearing loss, in most situations, doesn’t happen suddenly – more than often, it’s a gradual decline of what we can hear and sometimes, this can even be temporary. “Like many systems, our hearing declines with age,” says Professor Narula. “The reasons are mostly genetic, but a large factor around the world is the additional impact of excess noise exposure.”

Listening to loud noise for too long can overwork our hair cells in the ear, which can cause these cells to die. “We now know that untreated, hearing loss in the elderly is a major factor in the onset and progression of dementia, and so it is essential to check your ears and hearing as you age.

Speak to your doctor or an audiologist if in doubt.”

How can we look after our ears?

From turning down the volume on your headphones, to ditching the cotton buds to clean out your ears, there are a million ways we can look after our hearing. “Avoiding excessively loud noises is very important,” says Professor Narula. “If the sound of your earphones is audible to others, it is probably too loud.” If you’re a keen exerciser, then it’s worth giving your AirPods a wipe down with an antibacterial wipe in between workouts as well, as sweaty headphones are the perfect environment for pesky ear infections. “Taking care of the outer ear and ear canal is also important,” says Professor Narula. “Do not try to clean out wax with cotton buds, as you will probably do more harm than good. Most people have self-cleaning ears.”

HEAR US OUT Peruse our selection of ear-friendly products that won’t break the bank New Nordic Ear Tone 30 Tablets, £24.99, hollandandbarrett.com

Quies Wax Earplugs (eight pairs), £3.99, chemistdirect.co.uk

Otex Ear Drops, £4.89, chemistdirect.co.uk

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How to get your

SUMMER MOJO BACK Easy ways to give yourself a boost now that socialising is back on the menu

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re you struggling to stay energised now lockdown is coming to an end?

You’re not alone. From the nation’s sleep struggles to anxieties over meeting people once again, feeling run down is to be expected. “The last time we self-isolated from a communicable disease was in Shakespearian times,” says Antonia Harman, an award-winning healer, emotional trauma expert and founder of divineempowerment. co.uk. “Is it any wonder, then, that the effects of lockdown are not well-considered? We are basically in unchartered waters.” So, if lockdown has left your mojo lacklustre, here are our top tips and exercises to get you back to your vibrant self.

BE GENTLE WITH YOURSELF “Going to restaurants and socialising may feel weird initially,” warns Antonia.

“Start slow, dip your toe in and don’t over commit. It’s great to be popular and to be invited to events, but limit yourself to a few a week, the best ones, so you have things to look forward to rather than running yourself ragged.”

USE YOUR BREATH “Many of us reach for cups of coffee or energy drinks when we feel our energy reserves are depleted,” says Melike Hussein, a breathing expert at BreathZone (breathzone.com). “Caffeine has a stimulating effect on the nervous system, causing a surge in stress hormones.

However, studies have revealed that repeated caffeine intake during the day causes elevated blood pressure, irritability and anxiety.” Next time you find yourself reaching for coffee, try Melike’s 10-second breathwork exercise instead, which stimulates an alert response in your body and mind.

1. Breathe in through your nose slowly and deeply.

2. Breathe out through your mouth, engaging your core and pumping your navel in towards your spine.

3. This is one breath. Repeat for five more breaths or as needed.

Tip: If you find this exercise over-energising, try inhaling and exhaling through the nose.

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SCHEDULE ME-TIME “When we get our social lives back again, it might prove difficult to find time for ourselves, but it‘s important to make sure you plan things that are just for you so you can unwind and recharge,” says Dr Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic. “For example, making time to read your book or having a long, hot bath gives you some time away to reset and recharge, and helps you avoid burning out.”

PAY ATTENTION TO YOUR ANXIETY “When you get to the restaurant or office, pay attention to your anxiety,” says Antonia.

“If you are feeling overwhelmed, simply step away for a few minutes. It’s better

FEEL WELL

“A short walk in nature can provide a boost to mental wellbeing for up to seven hours” GET SOME SHUT-EYE

EAT A HEALTHY DIET

“You’re likely to feel tired when it comes to returning to work and a regular routine, so getting a good night’s sleep is one of the keys to making sure you feel energised,” says Vanessa Gebhardt, Mind Coach at Freeletics (freeletics.com).

“Between seven to eight hours is the average amount of sleep an adult needs for their body, and most importantly their mind, to be fully rested and ready for the day ahead. If you have trouble sleeping at night, try setting your own bedtime routine as this will help you to unwind from the day and relax into a good night’s sleep. Do whatever helps your body and mind relax, whether it’s listening to music, aromatherapy, writing in your journal, meditation or yoga.”

“Having a healthy diet is also a great way to boost your mood and energy levels,” says Vanessa. “Going back to eating out and having drinks with your friends can throw your healthy eating regime awry, so to keep your energy levels high, try incorporating more fruits and vegetables into your diet. Think of food as fuel for your body and mind, it can truly help to enhance your energy levels and mood with some of the best options being lean red meat, chicken, salmon, milk, eggs, potatoes, brown rice and wholegrain bread.”

EXERCISE REGULARLY

to let your food get cold or leave your desk rather than have escalating panic.

You could even pop to the loo and do a few deep breaths. Stretching also helps.

Anxiety causes tightness but stretching can do the opposite and is opening. A walk around the block is another option.”

IMMERSE YOURSELF IN NATURE “A growing body of research has highlighted the mental health benefits of connecting with nature,” says Dr Tourini.

“Just one short, daily walk in nature can provide a natural boost to our mental wellbeing for up to seven hours, helping us feel more energised.” Why not listen to our new Walk to Wellbeing podcast while you’re out? Head to page 78 for details.

“When we exercise (including a brisk walk, for example), our body releases feel-good hormones – endorphins and serotonin – which provide us with a natural energy boost and trigger positive feelings in the mind and body,” says Dr Tourini. “Our body also becomes better at managing cortisol levels, which means it can also help us unwind and destress.”

SOCIALISE WITH POSITIVE PEOPLE “Focus on spending time with people who make you feel good about yourself – there’s a difference between socialising with positive people who leave us feeling energised, and those who leave us feeling drained and depleted,” says Dr Tourini. “Unhealthy relationships, whether they‘re with friends or family, can drain our energy and make us feel exhausted.

Where possible, I would advise using this as an opportunity to reassess who you’re spending time with and try to avoid any encounters that do not have a positive impact on your wellbeing. Socialising with people should be fun, not draining.”

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STRIKE A POSE “Warrior II pose increases strength in the legs and glutes, toning the thighs as well as the shoulders, building stamina and strength and energising the whole body,” says yoga teacher Healthy Mays (healthymays.com). Here’s how to do it: 1. With an exhale, step your right foot out about a metre away from the left. Your left foot should be at a 90-degree angle and your right foot should be slightly turned to the right, with both heels aligned.

2. Raise your arms parallel to the floor and reach them actively out to the sides, with your palms facing down. Stretch both of your arms away from the space in between your shoulder blades.

3. Firm your thighs and turn your left thigh outwards, with the centre of your left kneecap in line with the centre of your left ankle.

4. Bend your left knee over your left ankle, bringing your left thigh parallel to the floor.

5. Anchor your right leg into the floor and press your outer right heel firmly to the ground.

6. Turn your head to the left and look out over your left middle finger. Hold for 30-60 seconds. Repeat on the other side. H W

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health

clinic THE INSIDE KNOWLEDGE FOR BETTER HEALTH

LOCKDOWN LIFESTYLES You’d be forgiven for picking up some slightly unhealthy habits during lockdown (digestive biscuit number six, anyone?), and while eating more than normal during these unprecedented times certainly isn’t uncommon, your risk of developing diseases such as cancer could increase if your less healthy habits stick. Want to implement some small lifestyle changes that can have a big difference? The World Cancer Research Fund has teamed up with Activ8 to help you make cancer prevention part of your everyday life. The free eight-week healthy living challenge shares recipes and step-by-step expert advice on nutrition and physical activity to help you get started. Visit wcrf-uk.org to sign up now.

WHAT’S TRENDING TH IS MONTH ...

DI D YOU KNOW?

*otty.com

Searches for back pain has increased by 5,100 percent* in the UK since 2004.

The causes? Poor posture, sleeping position, lifting something awkwardly and feeling stressed or run down could all play a part in your discomfort. You should always consult your doctor if your back pain is stopping you from performing simple daily activities.

HEALTH HEROES

ED ITORIAL ASSISTAN T DANI ELL A GR AY

re f re sh i n g sp rays

Hot flushes, night sweats, insomnia – oh, the joys of going through the menopause.

Around 80 percent of women experience this symptom and it’s now been named as the most common indicator of the menopause. What can you do about them? You could start by pocketing this handy spray, for starters. The Promensil Cooling Spray (£14.99, promensil.co.uk), works by drawing heat away from the skin, helping to reduce skin temperature and redness. Cool!

THE LATEST TRENDS TO KEEP YOU WELL THIS MONTH

Perform Bamboo Base Layer in Amber, £39, bambooclothing.co.uk

Vega Essentials, £31.99, myvega.co.uk

K-Facial’s Sonic Facial Sculptor, £39, kfacials.com

Organic Children Sun Lotion SPF 30, £21, greenpeople.co.uk

Breathable and sweat-wicking, this base layer combines softness and comfort with the unbeatable performance qualities of bamboo.

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By adding one scoop of Vega Essentials to your day, you’ll reap the benefits of 16 important vitamins and minerals. We love it in smoothies or a bowl of oats.

This social facial sculptor is battery powered to deliver 6,000 vibrations per minute, which helps to drain toxins out of the body to be disposed of in the lymph nodes.

This naturally water-resistant sun cream offers broad-spectrum UVA/UVB protection. It’s ideal for children with sensitive skin because it’s made without fragrance.

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FEEL WELL

Dr Hazel Wallace With the onset of summer and warmer weather, it is the perfect opportunity to do some activity outdoors. Here are Dr Hazel Wallace’s tips for keeping safe when out in the sun.

Dr Anita Mitra AKA The Gynae Geek @gynaegeek

Personally, I’m pretty fed up with home workouts in my living room and I’m excited for a change in scenery – and longer, brighter days! Keep in mind though, as temperatures start to climb, exercising outdoors can a) make your workout more challenging and b) put you at risk of heat-related illness. This means it’s important to take the following precautions to ensure you’re as prepared and safe as possible:

TIME Train early in the morning or late in the evening to avoid the hottest period of the day, which is typically 12-3pm. If you can’t avoid it, then choose a shaded area/routes to do your workouts or runs on.

WEAR Opt for loose and light-coloured clothing – dark colours will absorb the heat and make you feel warmer. A hat is also a great way to keep the sun out of your eyes and head cool too. P.S. don’t forget to apply and reapply sunscreen to all parts of your body that are exposed.

Dr Rangan Chatterjee @drchatterjee

Dr Megan Rossi AKA The Gut Doctor @theguthealthdoctor

TALKING POINT

DRINK Exercising when it’s hot or humid will require a bit more fluid than usual. Dehydration can negatively impact your concentration, stamina, speed and performance – and it can leave you feeling dizzy, nauseous and cause headaches.

The official advice is to drink when you’re thirsty to avoid over-drinking (which can cause its own issues). The amount you need will depend on the intensity and duration of your workout also but 400-800ml an hour is appropriate for most endurance workouts. Take regular sips of water at 15-20 minute intervals – but avoid consuming large amounts of water in one go.

Water is the best choice for workouts that last for under an hour, but you can consider electrolyte replacement drinks if sweat losses are very high. When you are exercising for over 90 minutes, you should consume an energy drink which contains carbohydrates – or, alternatively, stick to water and bring a snack (banana, dried fruit, energy gel).

LOOK OUT FOR: HEAT EXHAUSTION AND HEAT STROKE Heat exhaustion can creep up quite quickly but is usually not serious if you can cool down within 30 minutes. Signs include; headache, dizziness, nausea, muscle cramps, feeling hot and clammy, feeling very thirsty, and a high body temperature of more than 38C. If this happens to you or someone else; move to a cool and shaded place, rehydrate with fluids, take off as many clothes as possible and spray or sponge down with cool water. Cold packs around the armpits or neck are also very useful.

“Water is the best choice for workouts that last for under an hour, but you can consider electrolyte replacement drinks if sweat losses are high” This can progress to heat stroke, which is when the core body temperature is greater than 40C. In some cases, this can be life threatening and needs urgent medical attention. If the person experiencing heat exhaustion is still unwell after 30 minutes of resting and taking cooling measures, or is fast breathing/has shortness of breath; confused; has a seizure; collapses or loses consciousness, call 999 for an ambulance. While you’re waiting for help, move them to a cool place and lay them down. If they lose consciousness, put them in the recovery position. H W

For more, connect with Dr Hazel Wallace, founder of The Food Medic, is an NHS medical doctor, registered nutritionist (ANutR), and best-selling author. Connect with Dr Hazel at thefoodmedic.co.uk and on social media @thefoodmedic.

How are you planning to switch up your workouts safely this summer? We love to hear from our readers; drop us a line at letters@healthwellbeing.com and you could be featured in next issue.

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ASK THE EXPERTS The best in the business answer all of your burning health questions

A N D R E W PE T R OU

Practising osteopath and registered dietary counsellor sambucol.co.uk

How can I boost my immune health?

“Black elderberries have been used for centuries as a natural remedy due to their immunesupporting and antioxidant properties. The high antioxidant benefits of this fruit are attributed to the high flavonoid levels, specifically anthocyanins, that are responsible for the dark colour of the berry. Often taken as a supplement, the inherent properties of the black elderberry (when preserved during manufacturing), have been shown to reduce viral infections and have immune health benefits. Keeping your immune system strong is important throughout the year, as it plays a significant role in our everyday lives.

However, there will be occasions where your body needs you to take action as a more preventative measure. Taking a supplement which has evidence-based clinical studies, such as Sambucol, to guarantee consistent, immunesupporting properties in every serving can be very effective. Clinical studies have shown that Sambucol is effective in supporting the immune system through its strong antioxidant action.”

Can exercise improve sleep?

“When you exercise, your body breaks down energy stores, works muscles to the point of fatigue and takes itself outside of its resting, normal state. As you expend energy, your body will feel physically tired due to the stresses placed on it through training.

While it’s important not to over-exert yourself, it’s normal to feel a sense of physical fatigue after exercising, and this will help you to feel ready for sleep in the evening. Furthermore, an increase in your level of physical activity will also extend the amount of time spent in deep sleep, which is the most physically restorative phase of our sleep cycle. Slow paced exercises that place an emphasis on breathing, such as yoga, can be a great addition to your evening schedule and will help you to relax before bed. Try lighting a few candles and turning off the lights so you can really relax into the movements.”

STEVEN VIRTUE

F i t ne ss d e ve l op m e nt m a na ge r totalfitness.co.uk

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L ILY S OUTTER

N u t r i t i oni s t lilysoutternutrition.com

Is snacking having an effect on my weight?

“An excess of high-sugar and high-fat snacks may lead to overconsumption of calories throughout the day and can result in negative health outcomes.

If hunger strikes and you’re not close to lunch or dinner, it could mean that a snack may be necessary to tide you over. When we go for too long without food, our blood sugar levels may drop and we may feel light-headed, anxious and irritable. I usually tell clients 200-250 calories per snack is generally a good portion size. If snacks are getting close to 400 calories, then it may be considered more of a meal and you may be consuming too much energy throughout the day. Aim to include a protein source within snacks, which can help with keeping you feeling full. Fibre-rich foods can also make a great choice and include fruit, vegetables, nuts, seeds and wholegrains. Increasing our fibre intake has also repeatedly been shown to aid with satiety and maintaining a healthy body weight.”

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Photot credit: Results Wellness Lifestyle

Five minutes with...

Lucy Mecklenburgh The fitness superstar on the success of her wellness app, her newfound love for batch cooking and advice for busy mums alike How do you like to exercise?

“Roman [Lucy’s son] gets up between half past six and seven o’clock and while I feed him, I half feed myself at the same time – that’s mum life! I’ll also try to do a workout when Ryan [former Coronation Street actor and fiancé] takes him out for a walk, but every day is a little bit different at the moment.”

How do you make time to exercise as a busy mum?

“It’s really difficult and sometimes it just isn’t possible.

I thought I’d be straight back into training and eating well all the time, but in reality, I was napping and shoving toast in my mouth! My advice to first-time mums is to not put too much pressure on yourself, be realistic and take each day as it comes. If you do get a spare hour, try and make that time for you, whether that’s a workout for half an hour or just putting your feet up and relaxing with a cup of tea.”

My advice to first-time mums is to not put too much pressure on yourself, be realistic and take each day as it comes

Would you say your approach to fitness has changed since giving birth?

“I definitely respect my body more and see exercise as me-time, so I want to do something I enjoy. I’m mindful about my body and health, so I think I’m less about the HIIT training and tend to do more Pilates and dance workouts.”

What does it mean to you to have your Results Wellness Lifestyle app gain ORCHA verification?

“The team has worked really hard towards this, and the fact that NHS GPs can now recommend us feels amazing to have that credibility. One of our

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biggest focuses is the mindfulness side, as well as the thousands of workouts and recipes on the platform, because you can exercise six times a week and still not live a happy and healthy life. So it’s like getting that blue tick for a fitness and wellness app.”

Do you enjoy cooking at home?

“Family mealtimes are a big thing in our house, and it’s really something we look forward to.

I definitely have lockdown to thank for making me think outside the box when it comes to dinners; it’s given me that time to commit to batch-cooking as well – my freezer is full to the brim of curries and stews!

Having a healthy meal you can grab is perfect when you’re so busy because you’ve already done the prep and the cooking, plus it means that there’s no waste. Win-win!”

What advice would you give to your younger self?

“To worry less and know that everything will turn out OK. I’ve struggled with anxiety since I was a teenager and when you’re in the public eye, it’s quite a lot to take in. But when you have a child, it puts things into perspective and what you used to stress about day-to-day doesn’t seem important.”

What does wellbeing look like to you?

“Finding a balance that works for you to live a happy, healthy and confident life.”

RWL (resultswellnesslifestyle.com) is now one of only 10 ORCHA verified health and wellness apps, which allows RWL to be prescribed by the NHS and private sector medical professionals.