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QUICK WINS TO CHANGE YOUR LIFE

WHY WE’RE TALKING ABOUT MIDLIFE PMS Find out on p8

SMALL STEPS BIG RESULTS! Dr Alex George shares the health advice he wants everyone to know

Tone from top to toe Easy moves to shape your legs, bum and tum

30 DAYS TO A KINDER YOU + how laughter can transform your health

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e often hear the phrase ‘be kind’ being touted around, and while I do believe that little acts of generosity are important and add up to the world generally being a nicer place, true kindness must first start from within. That’s why we’ve put together a 30-day plan to help you towards a happier life – and guess what, being kinder to yourself can have an amazing ripple effect to boost your health and create an environment for better relationships too. So how about starting with our approach to health and fitness? It’s true that the wellbeing world can sometimes be a serious place, and in between what nutrients we need to load up on and the regular exercise we should fit in, it’s easy to see how the inner monologue of pressure and perfection mounts up. But, we think it’s time to bring back the fun and spark more joy into our wellbeing – who’s with us?! Over on page 11, we’re looking at the health benefits of laughter, and I love the idea of introducing a laughter point into your day. Then if you flick to page 61, you’ll discover the retro fitness fads making a big comeback – if you’re like me, those step aerobics workouts are going to feel very nostalgic (shell suits optional). Finally, over on page 91, we’re shining a spotlight on the incredible women making a positive difference in the wellness industry, including our very own columnist, Dr Hazel Wallace who says: “My goal is to simply help support as many people as possible to live healthier, happier lives.” I guarantee you’ll be in awe of the courage and strength in the work these women do. I really hope you enjoy this issue and if in doubt, go where the kindness is – it might be closer than you think.

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Vicky, Deputy editor “We‘re often told to put down our phones and go tech-free, but can they ever be beneficial? Over on page 76, we take a look at the digital innovations that are truly having a positive impact on our walks.”

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Stacey, Senior content writer ”Having something to work towards is great, but what do you do if the challenge starts to become overwhelming? On page 66, we find how we can make our goals easier to tackle.”

Daniella, Editorial assistant ”Want to get your glow back? Starting on page 33, we’ve got all the beauty tools and advice you need to get yourself prepped for summer. The forecast looks glorious and bright to us!”

Contents J U LY 2 0 2 1

START WELL

40 THE PERFUME SHOP:

7 HEALTHY HOTLIST:

Fall in love at first spritz with our selection of the best seasonal fragrances

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

EAT WELL

8 NOBODY TOLD US ABOUT MIDLIFE PMS:

45 FOOD FOR THOUGHT:

We uncover the devastating effects of the symptoms and what to do if you suffer

Give your mind a lift using these brainboosting foods

LIVE WELL

49 DIGEST THIS:

11 YOUR FORGOTTEN SUPERPOWER:

51 A TASTE OF SUMMER:

This is why humour can be more than a good laugh

15 AMANDA BYRAM: Our wellness guru shares her advice for staying healthy this summer

The latest food news for you to take away

Lighten up your garden gatherings with these healthy grills from Slimming World

56 MAKE IT MEAT-FREE: Ready in minutes, this curry is a midweek hero

17 WELLBEING NEWS:

57 SMOOTHIE OPERATOR:

Helping you achieve a healthy, happy mind

The ingredients and kit you need to make a fruity delight

2 CELEB INTER 2 E VI AG

22 MEET MILLIE: We caught up with reality-star-turned-socialmedia-mogul Mille Mackintosh for her take on balance and life as a busy mum

26 30 DAYS TO A KINDER, HAPPIER YOU: Random acts that you can do to boost your mood and self-esteem

58 3 WAYS WITH AVOCADO: Lunch, dinner and dessert with the versatile green machine

Our columnist and founder of This Girl Is On Fire reveals how to strengthen the relationship with yourself

18 ANDREA MCLEAN:

MOVE WELL 61 ROLLING BACK THE YEARS: Retro workouts are back in a big way – here‘s what you need to get started

64 LEG IT:

THE SUMMER SKIN SPECIAL

Resident PT Kristoph Thompson helps us get to grips with functional training

34 BIG BEAUTY FIXES:

66 CAN OUR GOALS BE COUNTERPRODUCTIVE?

Turn to your plate for the ingredients you need for healthy, glowing skin

36 THE SECRETS TO A GOOD HAIR DAY, EVERY DAY: The experts share their tips and answer your pressing hair queries

38 NAIL IT: Here are the essentials you need for the perfect at-home manicure

39 SAFEGUARD YOUR SKIN: All the top advice you need to stay safe in the sun this summer

The experts put forward the case for stripping back your workout routine and why this could be more beneficial in the long run

69 YOUR FITNESS: Exercises and techniques to keep you active

70 5 WAYS TO TONE YOUR TUM: These are the best exercises to train your core safely and the mistakes to avoid

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WALK TO WELLBEING

102 H&W SYMPTOM CHECKER: Brush up on your oral care with help from the experts

74 WOULD YOU TRY A WALKING HOLIDAY?

110 ASK THE EXPERTS:

We spoke to the women who can't wait to book their next one

Our panel of health experts answer your burning health questions

76 CAN TECHNOLOGY IMPROVE YOUR WALKS? H&W connects you to the answers

78 THE WALK TO WELLBEING PODCAST: Take control of your health, one step at a time

LOOK WELL 83 STUDIO TO STREET STYLE: Practical and versatile pieces from Zozimus‘ new activewear collection

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

113 WHAT HAPPENS WHEN... I don't stretch? Here's what goes on when you skip the cool down

114 FINAL SAY: Give Me Strength app creator and personal trainer Alice Liveing lets us into her new approach to fitness

SUBSCRIBE TODAY

88 CLASSIC HITS: Throw it back to the 90s with our pick of the best retro athleisure

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

FEEL WELL 91 7 WOMEN DEDICATED TO IMPROVING YOUR HEALTH: Meet the women who are flying the flag for true wellbeing

96 LEARN YOUR SUMMER ABC‘S: Your ultimate guide to staying well this season

101 HEALTH CLINIC: The inside knowledge for better health

Become a subscriber this month and receive 3 issues for £9.99! For details, turn to page 30.

104 7 WAYS TO TRANSFORM YOUR HEALTH:

The down-low on taking care of your mental and physical health with Dr Alex George

109 DOCTOR'S CLINIC: Our guest columnist, Dr Ifeoma Ejikeme shares her top tips for glowing skin

IN EVERY ISSUE 21 H&W BOOK CLUB: Win this book bundle from Penguin Random House!

24 H&W LOVES:

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

Everything the team are loving right now COVER: Seasons Agency

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

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5 Health & Wellbeing

START WELL

THE HEALTHY

HOTLIST

HACK YOUR HORMONES “Our hormones have an enormous effect on our overall health and, when they’re imbalanced, it can show up in various symptoms,” says Claire SnowdonDarling, founder of Balanced Wellness (balancedwellness.co.uk). Here’s how to get to grips with yours.

A bite-size look at what’s trending in the world of wellness WHY YOU SHOULD KNOW ABOUT... SQUALANE There aren’t many skincare ingredients on the market that are suitable for every part of your body. Normally, you’d have a cream for your face and a different moisturiser for your legs, right? Squalane though, is changing the game. Not to be confused with squalene, the compound naturally found in high concentrations in shark liver, (yes, really), this multi-tasking adaptogen is your new best friend this summer; here’s why. “Squalane is one of the best emollients around. It works by covering your skin with a protective film to trap in valuable moisture, preventing water loss from your skin’s surface into the atmosphere,” explains Faye Purcell, development chemist and skincare expert at Q+A (qandaskin.com). As far as the benefits go, it can improve the strength of your hair, repair cracked heels and even soothe sunburn, to name but a few. “Squalane is non-comedogenic, which means it doesn’t block pores, so it’s perfect for summer,” Faye continues. “Great for all skin types, including irritated and oily skin, squalane is an excellent ingredient that can be used top-to-toe.”

To help you make better decisions around diet and lifestyle to support your body, Claire has devised a model of hormone health to help you understand yours. It’s categorised into three groups: insulin, ghrelin, leptin (blood-sugar hormones), cortisol, adrenaline and non adrenaline (the stress hormones) and oestrogen, progesterone and testosterone (the sex hormones).

“When we eat food we’re intolerant to, our body produces the stress hormone cortisol, which is highly inflammatory when it becomes dysfunctional. If you suspect you’re intolerant to a food, a great way to find out is to give it up for four weeks, then reintroduce it and see if you get a response – your body will let you know it doesn’t like.”

SQUALENE SAVIOURS

Squalane Facial Oil, £10, qandaskin.com Derived from olive oil, this product is free from fragrance and veganfriendly. It’s designed to intensely moisturise your skin and improve its suppleness, leaving it feeling velvety soft to touch. Squalane can be used in place of a moisturiser, as a treatment product or as a protective hair serum.

Cosmedix Restore Moisture-Rich Mask, £28.50, skincity.com The squalane content in this mask helps to visibly plump and soften thirsty skin. It’ll also feel replenished with vital moisture, vitamins and essential fatty acids to promote water retention and maintain a balance of lipids within your skin to successfully prevent water loss during the day.

Nourishing Facial Cream, £14.95, witlofskincare.com Featuring hyaluronic acid, as well as squalane, this face cream works to hydrate and retain moisture deep into the skin. Together with a nourishing combination of restorative oils, it provides skin with the right fatty acids to protect, quench and nourish.

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“The ‘gateway’ foods for intolerances include gluten, dairy, sugar, egg whites, nuts and the nightshade family: tomatoes, potatoes, peppers and aubergines.” To take better care of your gut health, don’t forget to include more fibre in your diet and for the love of cheese, say no to restrictive diets, detoxes or cleanses.

NOBODY TOLD US ABOUT

MIDLIFE PMS Cramps, cravings and mood swings are considered part of the period package during your teenage years, but why does PMS seem to become execrable in your 30s and 40s? Our hormone experts are on the case...

therapy (BHRT) and functional medicine rolonged weepiness, (mariongluckclinic.com). “The combined intense irritability, contraceptive pill stops natural ovulation, so depressive clouds and when it’s discontinued, it may take between a few weeks to months for your hormone knee jerk rage – on balance to restore. For some women, the this info alone, you’d assume period after stopping the pill can cause not just menstrual irregularities, but also that these are characteristics acne, migraines, mood swings and even a of a hormonal teenager. But worsening of digestive symptoms (such as bloating, IBS). If you’re unsure whether your these are women in their 30s symptoms could be caused by coming off and 40s, with partners sleeping the pill, reach out to your GP. “Nutritional in the bed beside them, and interventions that are aimed at balancing blood sugars, avoiding processed foods children in the room next door. and minimising stress can often be helpful In fact, these symptoms describe during this time,” says Lascar. a collective of women who have been sucked into the PMS PCOS (POLYCYSTIC OVARIAN SYNDROME) whirlpool during midlife.

THE MIDLIFE HOR MONE CHANGES Take to the internet, and you’ll find thousands of women expressing their confusion in online forums, but these years are presumed to be easier than most: we’re often financially secure and more content with our lives; so why do our hormones suddenly become incorrigible? “As you go through your 30s and into your 40s, your hormones change,” says Nicki Williams, nutritionist, hormone expert and author of It’s Not You, It’s Your Hormones. “Your egg reserve is diminishing and you may skip ovulation, which reduces your progesterone and can trigger oestrogen fluctuations.” Among fluctuating egg reserves, there are other changes around this period that can affect our hormones too.

POST PILL “In our 30s we may consider coming off the contraceptive pill, which can sometimes result in hormone imbalances,” says Dr Monica Lascar, specialist in bioidentical hormone replacement

Another factor is PCOS. “PCOS (polycystic ovary syndrome), can sometimes worsen as we age,” warns Lascar. Symptoms of PCOS include irregularity in periods, high levels of testosterone, acne and abnormal and excessive hair growth. It’s thought that it affects one in every 10 women in the UK. “Insulin (the hormone that helps put glucose inside our cells) often increases during this period of life, causing further weight gain, which can create a vicious cycle that impacts our hormones. Periods can also be irregular and skin issues can sometimes worsen as well.”

HEAVY BLEEDING, PROLONGED PERIODS While heavy periods are common, they’re not a normal part of ageing, so discuss these with your GP or a hormone specialist if these become ongoing. “Progesterone is the hormone to decline first as we age because ovulation can be less regular, even if our periods are arriving on time,” says Lascar. “Conversely, oestrogen levels can

8 Health & Wellbeing

sometimes increase in women in their 40s as they transition into perimenopause.” A study by Women’s Health Across the Nations (SWAN) found that almost 50 percent of women transition into perimenopause with very high oestrogen levels, which may cause heavy bleeding and even flooding, where bleeding is so heavy that seating or sheets become soaked with blood.

CHANGE IS IN THE AIR If you can rule out all the above, and you’re still struggling to pinpoint the reason behind your monthly rages, then it’s time to delve deeper into what could be responsible for antagonising the delicate equilibrium in your body.

PRECIOUS PROGESTERONE “Premenstrual syndrome (PMS) tends to get worse in our 40s because during this time the hormone fluctuations are wider than ever before,” says Lascar. “Oestrogen levels can fluctuate from the highest to the lowest levels in the space of months. And progesterone, with its calming and anxiety relieving effect consistently diminishes, so it can feel it is harder to relax and there is less resilience to stress.” While we might have our finances and career locked down at this time of life, the stress of juggling careers with families and ageing parents can push our progesterone levels to the limit. “If you’ve had bad PMS before or postnatal depression, this can predict a worsening of PMS as one transitions to perimenopause. For many women, aside from the physical symptoms above, it can come with a frightening feeling of ‘not feeling myself’, almost ‘like becoming another person’ in the lead up to periods.” Addressing hormone imbalances with both lifestyle changes and hormone balance therapies can help you tackle midlife PMS. Speak to your GP or a hormone specialist for advice on what changes you can make. H W

START WELL

PMDD explained If your PMS is starting to interfere with your life, and you’re suffering from symptoms such as suicidal thoughts, severe anxiety, muscle spasms, hot flashes, fainting and paranoia, you could be suffering from PMDD (premenstrual dysphoric disorder). "PMDD is a form of severe PMS that can have a significant impact on women’s mental health,” says Dr Jack Pearson, (naturalcycles.com). “While the symptoms of PMDD are similar to those of PMS, they are more extreme and can reduce your ability to work, socialise and maintain healthy relationships. In some cases this may lead to suicidal thoughts, so it’s incredibly important that we raise awareness of what it is and what to look out for.” Symptoms: “PMDD symptoms can present in many ways, including mood swings, feeling upset, experiencing anxiety and tension, reduced ability to focus, feeling extremely sluggish, losing interest in activities you usually enjoy and experiencing suicidal thoughts. It can also cause physical discomfort such as breast tenderness and swelling, pain in muscles and joints, headaches, feeling bloated and more.” What to do: “If you are experiencing any of these symptoms, the first step is to visit your GP. PMDD is not well known even within the healthcare community, making diagnosis often tricky.” As well as keeping a detailed daily record of your symptoms, (a great resource is iapmd.org/symptomtracker) you could take some guidance documents along with you to help your healthcare professional. “What’s more, if you are suffering with negative thoughts and are finding it difficult to cope, you do not need to go through this alone, you can always contact Mind or Samaritans, or access resources via their website.”

9 Health & Wellbeing

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

YOUR FORGOTTEN SUPERPOWER WORDS | Claire Munnings

A good sense of humour won’t just keep you chuckling through the day – it can also help boost your resilience, improve creative thinking and make you feel more connected to others. Here’s how, and why, we should be using it for our benefit…

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s a nation we’re known for our very British humour. Self-deprecating jokes, sarcasm, banter, wit and irony are often in good supply on our little island and making people laugh is something we prize highly. Never has this been more evident than in the past year. As the events of the pandemic put us under unimagined pressure, laughter became a way to cope with the situation. Boris Johnson’s press conferences and lockdown announcements may have been met by sighs of despair in our private living rooms, but outwardly we revelled in the jokes that followed. Viral memes flooded the internet and spoof videos were passed around WhatsApp groups quicker than banana bread recipes. And while our tendency to laugh at whatever life may throw at us can sometimes seem strange to other countries, there’s a good reason to be grateful for our ability to find comedy in even the toughest of times. “Humour has numerous benefits – from diffusing tension and providing pain relief, to even burning calories,” says chartered psychologist Dr Audrey Tang, author of The Leader’s Guide to Resilience (draudreyt.com). “Philosopher John Morreall believes that the first human laughter may have begun as a gesture of shared relief at the passing of danger. This may go some way to explain why memes and jokes during this past year have been used as a way to alleviate feelings of stress.” As psychology and neuroscience expert Ruth Kudzi (ruthkudzi.com) explains, the sense of relaxation that results from a bout of laughter inhibits the biological fight-or-flight stress response and can also help break a negative thought cycle – giving you a moment’s breather to step back and choose a more effective response to a stressful situation.

It’s good to laugh But it’s not just during tough times that a sense of humour can provide benefits. As Ruth explains, laughter can be useful on many levels and enables us to flourish in all areas of our life, making it a real superpower. “Laughter triggers the release of endorphins, the body’s natural feel-good chemicals and these endorphins promote an overall sense of wellbeing,” she says. “A good laugh can be like a workout, it increases blood flow, exercises muscles and can decrease blood pressure and stress hormones. And because laughter relieves stress, it allows a better

TRY THIS: INTRODUCE A LAUGHTER POINT Ruth says: “Try introducing ‘laughter points’ to your family dinner time, where you all have to share a highlight of your day or divulge something that made you laugh. You could also try to create a ‘positive pot’ where you write a funny event or moment down on a post-it note and pop it in a jar. When you need a boost, you can open one up and smile about the memory.”

thought process which helps us to thrive in all sorts of situations as we can think more clearly. It can also promote creativity from being in a relaxed state.” There’s more, too. Laughter can also help provide a sense of community and closeness with others and boost relationships and friendships. “‘You had to be there’ is a common phrase when people laugh about a past event, and many researchers believe that the purpose of laughter is related to making and strengthening human connections,” says Dr Audrey. “A shared joke often imprints in the memory, and the more it is recalled, the greater the bond between those involved.”

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Are you taking yourself too seriously? The problem is that sometimes our ability to laugh starts to fade as we get older, and our sense of humour can somehow get overtaken with a misplaced idea that we have to be more ‘serious’. “The older we get, the more worries and life challenges we often have to face,” explains Ruth. “’Adulting’ isn’t always an easy journey.” And it’s true – as the years go by, life’s woes can bog us down. According to one recent study, our laughter rates plunge at around the age of 23 (just when we ‘grow up’), and other research has highlighted the huge chasm between the amount we laugh as a child (estimated to be 300 times a day) and

LIVE WELL

BE A COMIC HERO Dr Audrey shares her advice on how to boost your sense of humour

DO Allow yourself to laugh – we as adults seem to have developed a concern with what others think of us. DO Recognise when you are enjoying something and whether it energises you or relaxes you. If it energises you, that is a vibe that is more akin to humour, so engage in that type of pursuit more.

the amount we laugh as an adult (estimated to be 300 times every four and a half months for the average 40-year-old!). So, how can we re-address the balance? “Start by trying to smile as much as you can,” recommends Ruth. “Research has shown that you get the same health benefits from a smile as well as a laugh.” Ruth also advises spending time with children, and observing how much joy they see in life. “Ageing can often shift our perspective and way of thinking, but younger children know how to enjoy life, laughing along the way,” she says. “Their approach can often be a gentle reminder to enjoy life.”

For Dr Audrey, a good way to reclaim our sense of humour is simply by reminding ourselves that it’s OK to laugh, and letting go of any feelings of self-consciousness. “Some adults see laughter as something that can be a little embarrassing – as though they’ve lost control – and yet, laughter is contagious and when we see others laughing, we tend to laugh too. We can improve our sense of humour by allowing ourselves to have a giggle, and perhaps sharing that joke with friends without fear. These two simple acts can help us bring back real joy – and relaxation around laughing – into our lives.” H W

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DO Remember that a good sense of humour tends to be about our response to humour rather than about the ability to make others laugh – so you can have a good sense of humour without being naturally funny. DO Understand what makes you laugh – and even when you make others laugh. If making good jokes is something you are working on, you could even ask loved ones to point out when you made them laugh. DON’T Overstep the line. Be aware of what doesn’t make people laugh and avoid those. DON’T Draw on your vulnerabilities. Humour (notably self-deprecating) can be used as a defence mechanism. Now, that’s OK, but if you are fundamentally unhappy with whatever it is you are laughing about, you need to accept that you want to make a change – and sometimes that means not joking about it.

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Stay Safe All Summer This year is being dubbed the ‘summer of love’ but before you put on those rose-tinted sunglasses, Amanda tells us why it’s important to put on that SPF first @amandabyram

@amandabyram

ummertime and the livin‘ is easy... or so the song goes! However, there are plenty of things that can go wrong once the sun comes out and we let our guard down! So here are some tips to help you through summer feeling sunny, healthy and glowing. DON‘T DITCH THE EXERCISE Summer is one of the easiest times to get moving in nature and take up new exercise regimes; such as swimming, hiking, running, skipping or trampolining. Of course, try to avoid training in the blazing sunshine, hydrate more than usual and wear some active SPF.

“Summer is one of the easiest times to get moving outside in nature and taking up new exercise regimes“

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)

HYDRATE! If it gets hot this summer, remember that intense heat and sweating can leave you feeling dizzy and dehydrated. If you are not getting enough water then your body is at risk and can also urge your body to crave more food when you are not actually hungry. I cannot stress how important hydrating is, so always carry a large reusable bottle of water with you, and ask in restaurants or pubs if they can refill your flask. SMOOTHIES MIGHT BE A NO-NO Smoothies are deemed a healthy summer drink, but often can contain high amounts of sugar, especially if the smoothie contains frozen yoghurt or ice cream. Always ask for less fruit and some more greens, such as spinach and cucumber, and ask to swap the banana for avocado for that extra thickness. If you can aim for a smoothie that is made with both fruit and veggies, you are on to a winner. BACK OFF ON THE BOOZE Summer evokes images of sitting outside, sipping champagne and cider. And while that is all good fun, remember that alcohol can leave

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amandabyram.com

you dehydrated quickly. Also, alcohol will leave your liver confused about whether to process the booze first or the ice cream and burgers you indulge in alongside it. It will always process the alcohol first because it is a toxin, leaving the excess calories to hang around for longer and weight gain will be inevitable. DO NOT FORGET YOUR SPF! We have had a long winter, so it will be tempting to get out into the sun for as long as possible. If you want young-looking skin for longer, it‘s key to use a sun lotion of at least SPF 30 – even better, 50 – in order to protect your skin from harmful UV rays. If your skin is sensitive, then opt for a mineral-based sunscreen and if you are going out, try not to sit out between the peak hours of 10am and 4pm. This will help minimise your exposure to UV radiation. Always reapply your SPF every two hours. SCRUB YOUR SKIN Excess heat can often mean excess shine on your skin. Between the SPF and the excessive oil and sweat, you can be left with troublesome irritation, rashes, prickly heat, and exacerbation of acne due to clogged pores. So, it‘s important to exfoliate your skin a few times a week to help rid the excess dirt and grime. Keep the scrub light and gentle and you can even add some to your cleanser in the evening for an extra glow. PROTECT YOUR HAIR Heat can have a really damaging effect our luscious locks. The constant heat, sun damage and chlorine (if you are a swimmer) can all take their toll on our hair and can leave it feeling limp and dull. Clarifying shampoos can help to remove the chlorine and any excess product or sun cream, and try a conditioning treatment to add moisture back in. Always avoid curling tongs, hear dryers and straighteners during summer months if you can, and go with the beach messy look! H W

NEWS

well

being

HELPING YOU ACHIEVE A HEALTHY, HAPPY MIND

*by royallondon.com

HAPPY HOUR There’s a lot you can learn from your parents; from being wise with your finances to measuring the right amount of pasta to serve two people. However, they have even more wisdom to share, as the secret to a happy life is finally out. Granted, happiness can vary from person to person, but a new study* that asked over 55s the key to their joyful lives, the top answer was getting together with family and friends. Good health and financial freedom closely followed, plus being surrounded with the right people was also an important factor. Don’t feel comfortable getting close to others at the moment? That’s understandable. The idea of ‘loving kindness’ meditation has its roots in the Buddhist tradition, but anyone can try it. It essentially involves radiating out feelings of love to yourself and to others. Consider it your happy hour.

See The Body Shop (thebodyshop.com) has sought to tackle the self-love crisis with its new global movement Self Love Uprising. It’s got everything from tips on how to treat your body with kindness to the daily habits you can hone to master true self-love.

Do As the weather turns warmer, you may have noticed the sweet scent of elder trees and hedgerows that are beginning to bloom. These flowers can be picked to make elderflower cordial or added into cakes and biscuits. Tuck in!

Read

WELLBEING TIP OF THE MONTH Create a sense of calm using colour Giving your home a spruce-up? Research has shown that calming colours, such as neutral tones inspired by the natural world, can create a sense of balance and harmony, as opposed to bright colours that evoke a more energetic feel. Another piece of advice? Don’t follow the trends when it comes to reclaiming your inner sanctuary. Instead, focus on what you love and how you want your space to feel when you’re in it – that’s the true meaning of colour coordination.

FEELING YOURSELF

This is the ultimate guide to living well with arthritis and chronic pain. The book includes 65 delicious, healthy recipes, pain management (with or without medication) and how to think positively, (Published by Yellow Kite, £14.99).

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When was the last time you really looked in the mirror and felt yourself? More specifically, have you copped a feel recently? We’re only asking because a partnership between mindful aromatherapy brand Scentered (scentered.me) and breast cancer charity CoppaFeel (coppafeel. org) aims to help spread the message of the importance of early detection and

checking your boobs regularly. It comes after new research from the charity that only 36 percent of people aged 18-35 regularly check their breasts for signs and symptoms of breast cancer. Always forgetting to have a feel under your bra? Sign up to CoppaFeel’s free text service – just Text BOOBS to 70300 – to be reminded to check your boobs more regularly.

Andrea McLean “When was the last time you asked yourself how you are doing?” Our columnist and founder of This Girl is on Fire, Andrea McLean, reveals how to improve your relationship with yourself

ur relationship with ourselves is the most powerful relationship we will ever have. People will come and go in our lives, but us? We are a guaranteed constant. So it makes sense that the best relationship that you could ever wish to have is with someone who will literally be with you every second of your life. Yourself. Think about it this way, our emotional needs as humans are simple – all we really want is to love, and be loved in return. Love for the outer – the world that happens outside of ourselves – starts with a love of the inner, a love for ourselves. If reading this has made you squirm, then I’d say you are probably in need of some self-love resuscitation!

ASK YOURSELF HOW YOU ARE I’m as guilty as anyone of talking to myself in a way that I wouldn’t dream of doing to a friend, a loved one, or even my next-door neighbour. We spend time making sure that those we care about know that we are thinking of them, but how often do we do this with ourselves? This is something that I encourage people to do on a regular basis, in the same way that a personal trainer would ask you about your physical health and what your goals are, when was the last time you asked yourself how you are doing, and if things are ticking along as you’d like? One of the most fascinating things I’ve discovered in my experiences helping women to live a life they love, is that they are so quick to give a list of reasons as to why it’s selfish to look at their own needs and wants. But surely in the same way that we would want our relationship with friends or loved ones to grow and blossom, why do we not hold that same feeling for ourselves? Personal growth is just that – asking ourselves how we are, and finding ways to make the changes we need to keep our happiness on track. The ripple effect of this is so powerful as it reaches out beyond ourselves to every person we come into contact with. You may already know some of what you read here, but ask yourself how often you put

those learnings into practice? Knowing in itself is not enough – knowledge is not power, it is merely potential power. It is in the doing where positive change happens. I like to think of it as going to the gym in our mind – we may know what we’re supposed to be doing, but unless we actually do the exercises, the changes we want to make are never going to happen.

Our emotional needs as humans are simple – all we really want is to love

SO, HOW CAN YOU HAVE A BETTER RELATIONSHIP WITH YOURSELF? Start by having a conversation with yourself. Why are you not feeling the way you would like to feel? What’s gone a bit clunky? Is there anything that you can do to instantly make that better? Is there something you can do that will set you on the path to feeling better about yourself? Write it down. If you don’t know where to begin, try this exercise: Write down five things that make you happy. Quickly, off the top of your head, don’t think too much about it. Now ask yourself: Why aren’t you doing those things? Write down all your reasons. Now, split what you have written into sections, by jotting down R or E next to each one. These initials stand for Reasons vs Excuses. Are they genuine reasons why you aren’t doing or can’t do these things right now? Or are they just excuses? If they 18 Health & Wellbeing

are reasons, what can you do to change the circumstances? If they are excuses, why are you making them? Be honest – maybe you don’t want it as much as you think you do, otherwise you’d be doing it already. If that’s the answer, take that thing off your list, it shouldn’t be there. Now you have a list of things that make you happy. In your diary, schedule time to do at least one of those things in a week, more if possible. Write down what you will do, when you will do them, and then how it will make you feel to do them. Remember to put an emotion next to the thing you are planning; it will make you less likely to skip it.

YOU ARE THE AVERAGE OF THE FIVE PEOPLE YOU SURROUND YOURSELF WITH You may not realise it, but a lot of the reasons why you aren’t feeling good about yourself come from the company you surround yourself with. That can be real life company, as in your friends, or the company you keep online – who you follow and what you look at. So many of us drift into these relationships (again, they can be real or online) without giving too much thought to what they are doing to us. But here’s the thing; if you aren’t intentional about the people you spend your time with, then you may unconsciously be surrounding yourself with people who make you feel small or badly about yourself. We all underestimate the power of the company we keep, and how bit by bit, every small part of what we do, what we hear, who we surround ourselves with, has a huge part to play in how we see ourselves, and how we either stagnate or grow. Even one toxic friend or social influencer who makes you feel disillusioned is chipping away at your confidence and your self-esteem. What do you watch? Have a think about the news sites you watch and the papers you read; are they balanced or do they add fuel to the fire of making you feel anxious and overwhelmed?

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.

WATCH YOUR LANGUAGE – HOW DO YOU TALK TO YOURSELF? @andrea_mclean @andreamclean1 officialandreamclean.com

Limit your time with them. Don’t watch the news just before bed for example – you will be mulling things over as you lay down, your dreams will be muddled, and you’ll be tired and groggy the next day – which won’t make you feel good at all.

Who do you follow? Look at the people you follow on social media. Do they make you feel angry, disillusioned, like a failure every time they pop up on your screen? If so, they are not serving you, so get rid.

Who do you spend your time with? Like above, think about how they make you feel. Why are you with them? Is it a relationship or friendship you’ve drifted into or chosen to be in? You don’t have to cut them out of your life permanently, but while you are going through this process of building up your confidence, limit the time you spend with them. Look for those friends who champion you and choose them. Stop trying to win over the ones who don’t. If you don’t have people in your life right now who lift you up, follow people online who give you what you’re needing until you have the confidence to make your friendship circle as uplifting. Think of the 80/20 rule: spend 80 percent of your time, physically and digitally, with people who lift you. And 20 percent with the rest – if you have to see them.

Replace... • ‘You’re pathetic’ with ‘I’m trying my best’ • ‘You’re ugly’ with ‘I’m beautiful’ • ‘Why are you even bothering?’ with ‘I’m worth investing in, so I’m investing in myself’ • ‘It’s not going to work’ with ‘it might not at first, but if I keep trying, I will find a way’

SAY I LOVE YOU TO YOURSELF The mirror test is very easy and private, and yet it can be unspeakably difficult. It is something that has been used for many years as a way to deeply connect with ourselves, and our sense of self-worth. Either in your bedroom or bathroom, stand in front of the mirror. Look at yourself. Look at your face, your hair, your eyes, your mouth. Imagine the person in front of you isn’t ‘you’, but a dear friend, whom you care for very much, who is having a tricky time of things. What would you say to that friend? How kind would you be to that friend? How much love would you give to that friend? Why aren’t you doing the same thing to yourself? Be that friend to yourself.

DO SOMETHING THAT SCARES YOU A LITTLE It doesn’t matter what it is, we’re all different. I guarantee that you will get such a kick out of it and it will make you feel great about yourself.

REMEMBER THAT YOU ARE IN CONTROL OF YOUR LIFE Not every part of it – the global pandemic spelled that out to us very clearly. But of the minutiae of your life, so control what you can control. It will give you a feeling of strength that you are otherwise missing. 19 Health & Wellbeing

AND FINALLY… Shame and vulnerability are two of our most powerful emotions, and at the moment they are being triggered on an hourly basis, if not more. Shame of not being our best, looking our best, living our best life in the ridiculous age of Instagram reality. No matter how many people you follow who say great things, there will be a small part of what they do that will make you feel bad about yourself because you aren’t doing as well as they are. Let it go; you aren’t them and they aren’t you. Making a mistake can now get you cancelled. The world has gone crazy with blaming and shaming anyone who has made an error or behaved in a way that the masses have deemed offensive or inappropriate, and no one wants to be the first to raise their hand and say “This doesn’t make any sense. It is causing way more harm than the good it had the potential to do”. People are now so afraid of being seen in the ‘wrong’ light, of doing the ‘wrong’ thing, that they are making themselves ill. My biggest tip to having a better relationship with yourself? Put your phone down. Step away from the virtual world. Live your life in your present. No one else’s. Think about it this way. When do you feel your most beautiful? Your happiest? Most in touch with yourself? It’s when you are totally absorbed in what you are doing, or who you are doing it with. It can be on your own, listening to music, walking in sunshine, looking into the eyes of someone you love. If, at that moment, you are worried about what strangers would make of you, you’re missing the point of being alive. Your relationship with yourself is the most powerful relationship you will ever have in the one life you are blessed to be given. Love yourself as those who truly love you do – for all that you are, and all that you are capable of. Because you are worth it. H W

h fl t

m er m u is s

THE HEALTHY AGEING SPECIAL From food to fitness, we share the little life hacks that your future self will thank you for

mo l e Fe

re sure of y ou rs e

In the next issue of

SAY YES TO SUCCESS! Change Your Outlook To Get The Life You Want

*All features subject to change

+ HOW TO BECOME A BETTER LISTENER

SKIP YOUR WAY FIT Why this is the best way to burn cals and get fit

Plus Don’t forget to head over to healthwellbeing.com where you’ll find all our latest downloads full of practical guides to boost your health and fire up your fitness!

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LIVE WELL

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

WIN! This selection of books from PENGUIN RANDOM HOUSE!

THREE SUMMERS

THE PAPER PALACE

HOLDING HER BREATH

by Margarita Liberaki

by Miranda Cowley Heller

Three Summers is a warm and tender tale of three sisters growing up near Athens before the Second World War. Living in a ramshackle old house with their divorced mother are flirtatious, hotheaded Maria, beautiful but distant Infanta and dreamy and rebellious Katerina, through whose eyes the story is mostly observed. Over three summers, the girls share and keep secrets, fall in and out of love, try to understand the strange ways of adults and decide what kind of adults they hope to become.

Tender yet devastating, The Paper Palace is a masterful novel that brilliantly illuminates the tensions between desire and safety, the legacy of tragedy and the crimes and misdemeanours of families. Over the next 24 hours and across 50 years, Elle Bishop must decide between the world she has made with her muchloved husband, Peter, and the life she imagined would be hers with her childhood love, Jonas, if a tragic, unspeakable incident hadn‘t forever changed the course of their lives.

by Eimear Ryan When Beth Crowe starts university, she‘s shadowed by the ghost of her potential as a competitive swimmer. Free to create a fresh identity, she finds herself among people who adore the poetry of her grandfather, Benjamin Crowe, who died tragically before she was born. She embarks on a quest to discover the truth about Benjamin and his widow, which brings her to a person who knows things about her family that nobody else does.

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

THIS MONTH, EDITORIAL ASSISTANT DANIELLA GRAY REVIEWS YOU AND ME ON VACATION by Emily Henry “Witty and fresh, Emily’s sharp writing makes for a novel of possibility and romantic excitement. Not to be judged as another predictable love story, Alex and Poppy’s friendship has seen them travel the world together through a pact they made as carefree students in Ohio. As the summers roll by, the pair make incredible memories along the way, but Poppy discovers her feelings for Alex are stronger than she’d anticipated. I loved travelling to new places with them, and the book offered some real escapism and warmth.”

NEXT MONTH WE’RE READING ...

*Survey conducted by Stannah

THE VANISHING HALF Editor Holly “Why not add ‘reading a book‘ to your to-do list this week? And, this easy read by Emily Henry is sure to have you racing through your other chores just so you can get stuck into another chapter. “

Deputy editor Vicky “Having loved Emily Henry‘s first book, Beach Read, I knew I was in for a treat with her follow-up novel. I couldn‘t put You and Me on Vacation down – it‘s pure romantic escapism at its finest.“

Senior content writer Stacey “I was hooked reading Alex and Poppy‘s story as they travel the world, while learning that love and friendship are intertwined along the way. Rom-com lovers, you‘re in for a treat.“

by Brit Bennett

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

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healthwellbeinguk

celeb interview

MEET MILLIE We caught up with the former reality TV star and first-time mum to chat exercise for enjoyment and the advice she’d give to her younger self WORDS | Daniella Gray

’m not sure I’ll ever get used to sharing moments of reflection with someone I grew up with on my TV screen. For those who don’t know, Made in Chelsea is (and still remains) a source of true upper-class entertainment and has provided the nation with some reality TV gold over the years. Giving us a taste of west London life, we fell in love with baby-faced Millie Mackintosh – one of the original cast members – back in 2011 for her quick wit and no-nonsense approach to life. Here, we’re getting to know a new Millie: one who is family-centred, honest and inspired by those around her...

I’m very much a routine queen – having one helps me to feel calm and in control. I’m up early with Sienna [Millie’s daughter with husband Hugo Taylor] and I’ll normally eat with her in the morning – we’re in the weaning stage at the moment, so we’re encouraging her to sit at the table and be part of breakfast time. While she naps, I try to do a bit of exercise. I like to mix it up, so this might be a run, brisk walk, Pilates or a strength training session. My time is more valuable than ever, so when I work out, I want to make it count. At the same time, I want to enjoy it, which means I’m definitely kinder to myself and won’t beat myself up if I’m not able to do one that day. Lockdown has helped me to slow down more as well. I’ve been walking a lot more – it doesn’t put any stress on your body and it also gives me a chance to call one of my friends and have a really good catch up. I also love walking to a destination, so I’ll walk to my favourite bakery in Notting Hill to get a pastry or meet a friend, who also has a baby, for a coffee.

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I find getting up and putting on my activewear straightaway, rather than staying in my pyjamas, really helpful for workout motivation. Once I’ve got the baby up, time can really run away with me and I can sometimes be like ‘I’m not even in my gym stuff yet and so maybe I won’t do it’. It’s definitely become harder to find the motivation to work out after having a baby, but I’ve also realised that you don’t have to exercise six times a week to get great results. Running was a great thing for me and my headspace during lockdown. It really boosts my mood and, even if it’s raining, I’ll still try and make myself go because I love the headspace it gives me. I’m looking forward to introducing some TRX or spin classes back into my routine over the summer too. I know you can do them virtually, but there’s something about the vibe of a room or the soothing feeling of everyone breathing together in a yoga class, for example, and I’ve really missed that.

START WELL

QUICK-FIRE QUESTIONS Photography by Oda Eide

Why is it important to share the ups and downs of motherhood? I think it’s really important to not just show the happy moments and milestones, but also the struggles and realities of being a parent. If you only show the good times, it portrays an unrealistic image and for me, being open about the struggles I’ve faced has really helped. I’ve also connected with lots of other mums and experts on babies who have really supported my journey too.

I’ve realised that you don’t have to exercise six times a week to get great results

I have a 70/30 split of eating healthily versus having more indulgent foods. I’m not overly strict with it though. If I have a big bowl of pasta one night, I think ‘so what’? For me, it’s about the balance of not having that pizza, pasta and cake every day and when I do have those foods, I can really enjoy them. I always start my day with a shot of Symprove, which helps me to look after my gut health. I’ve taken it for around six or seven years now because I used to have problems with bloating and IBS symptoms, but since taking Symprove, I don’t get them anymore. My facialist recommended it to me after I was experiencing some breakouts and I’ve never looked back! H W

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What advice would you give to your younger self? Go with your gut, believe in yourself and know your worth. Who is your biggest inspiration? My mum. We’re really close and speak or message every day. She’s my biggest supporter and I’m always asking her for advice. I hope Sienna and I have a relationship like ours when she’s older. What would you say is your favourite thing about you? I’m a family person at heart; I love being around my family and doing things with and for them, which is why I was so excited to start my own. I love being a mum and having that amazing bond with my daughter, Sienna. Symprove Ltd is committed to helping people enjoy a happy gut and healthy lifestyle. To kickstart your Symprove journey, visit symprove.com

TEAM REVIEWS

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

EDITOR HOLLY “Sometimes we all just need a little treat. Here at H&W we champion a healthy, balanced lifestyle, so if that means those chocolate cravings have set in, I’ve found it’s easier (and more pleasurable) to have the occasional sweet treat rather than denying yourself altogether – life is for living after all! This month, I’ve been indulging in Nush’s new Choc Pots – they come in a truly scrumptious chocolate orange flavour and the best part? They’re dairy- and refined sugarfree, plus the almond milk used to make them contains 20 percent pure almonds and gut-supporting live cultures – finally, a pudding that’s good for you! £3 for two 75g pots, nushfoods.co.uk

DEPUTY EDITOR VICKY “What pamper night would be complete without a relaxing face mask? This month, I tried Q+A‘s new Vitamin A.C.E Warming Gel Mask, which is packed with superfoods, including cranberry, cherry and pomegranate. The 100 percent natural and vegan mask warms up on application, and left my skin feeling clean and glowing.“ £8.50, qandaskin.com

“After upping my workouts, I’ve come to realise that peanut butter on toast for breakfast doesn’t quite cut it for an adequate amount of protein to fuel my training (sigh), so I’m turning to other sources instead. Unlike some vegan protein powders, the Chocolate Crush flavour from musclemary is flavoured with organic raw cacao, rather than artificial flavourings, meaning I can put a scoop in my oats or smoothie without that chalky taste for a balanced morning meal.” £35, musclemary.co.uk

“Yes, it may be summer, but I still love soaking in the tub at the end of the week! Tisserand’s luxurious Total De-Stress Bath Salts have been the perfect addition to my baths this month. Delicately fragranced with a blend of geranium, orange and nutmeg pure essential oils, you simply add in a spoonful and swirl the water to allow it to dispense fully. The comforting scent is just what’s needed to ease any worries from the day.” £15, tisserand.com

EDITORIAL ASSISTANT DANIELLA

CONTENT WRITER STACEY

“In a world of complex serums and potent acids, sometimes, self-care can be as simple as putting on a hydrating moisturiser. I was introduced to Eboni Cosmetics in lockdown and have loved its multi-purpose products ever since. My favourite is the Sweet Orange Whipped Shea Butter that easily absorbs into the skin, leaving it silky and soft. Packed with organic shea butter and coconut oil from Ghana, this formula has also helped me to nix those common skin bugbears we all deal with, and it’s even kept the ends of my hair healthy.” £18, ebonicosmetics.com

“With the summer holiday situation looking unpredictable, I’ve been looking for tanning drops that can give me a ‘she’s gone on holiday’ look, even if the reality is I’ve spent most of my time indoors, horizontal on the sofa. The new Pure range from Bondi Sands has been flying off the shelves in Boots and Superdrug, and the results live up the hype. This tan gives the nicest colour – a rich golden glow – and my skin feels super-soft thanks to the skin-friendly ingredients, such as hyaluronic acid for hydration, and vitamin C and E for radiance and repair. They’re the best tanning drops I’ve used for a while! I can’t wait to try more of the range.” £9.99, boots.com

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ADVERTORIAL

FEEL-GOOD TEA TO BOOST YOUR WELLBEING Want more from your favourite cuppa? These herbal blends may be just what you need

TEA BLENDS TO TRY Try these six feel-good tea blends from Ahmad Tea’s Natural Benefits collection IMMUNE: Lemon, Ginger & Turmeric + Vitamin C ENERGY: Grapefruit, Mate & Guarana + Vitamin B6

Nothing lifts the spirits like a good cup of tea. But do you long for tea that not only tastes great, but is also packed with benefits to help you feel good too? Whether you’re in need of a morning energy kick, an immune-boosting pick-me-up or a night-time relaxer, Natural Benefits from Ahmad Tea is a Great Taste award-winning collection of herbal and green tea infusions with added vitamins and botanicals to help you feel good and stay nourished throughout the day. The innovative range has been created to care for your wellbeing, and boasts six delicious, all-natural blends, including Immune, a blend of lemon, ginger and turmeric with vitamin C to help support the immune system; Energy, a blend of grapefruit, mate and guarana seed with vitamin B6 to help reduce fatigue; or Sleep, a blend of chamomile, honey, lavender and passion flower to help relax and unwind.

A caring cuppa “Over the past year, we’ve seen huge demand for wellness teas, as long-term anxiety coupled with a desire to stay healthy means people are looking for easy ways to improve their wellbeing,” says Ahmad Tea’s Senior Tea Taster, William Manning. “The Natural Benefits blends not only deliver the exceptional taste that people have come to expect from Ahmad Tea, but also give a helping hand when it’s needed

SLEEP: Chamomile, Honey & Lavender + Passion Flower BEAUTY: Peach, Carob & Rose Petals + Aloe Vera SLIM: Lemon, Mate & Matcha Green Tea + Zinc most, from a morning energy boost to a restful night’s sleep. “Using our three generations of tea blending experience, we’ve worked hard to produce some really exciting, delicious flavour combinations, using the highest quality natural fruit and herbal ingredients, with added fortifying vitamins and botanicals to help handle life’s daily challenges.”

DIGEST: Sweet Mint & Fennel + Biotin

Spotlight on Sleep With many Brits struggling to sleep well during the pandemic, getting a good night’s rest is more vital than ever. Created by top tea masters, the new Natural Benefits Sleep infusion from Ahmad Tea is a luxurious blend of flowers, honey and lemon balm to help you unwind and de-stress. The 100 percent natural and caffeine-free infusion combines calming chamomile with fragrant lemon balm and soothing lavender and passion flowers for the perfect bedtime brew. 25 Health & Wellbeing

Ahmad Tea Natural Benefits blends are available to buy for £3 for a pack of 20 teabags at ahmadtea.com/uk

30 DAYS TO

A Kinder, Happier You Daily kindness reaps more than just a do-gooder’s buzz; it can boost your health and foster better relationships – read on to find out it can enhance your life

ompliments and door holding aside, what does kindness mean to you? Is it offering words of advice to a friend, or perhaps it’s less about words and more about gestures. Whatever stokes your kindness barometer, we’ll wager you want a lot of it in your life. That’s where our plan comes in: we’ve rounded up 30 simple ways to practice kindness to others, the planet and perhaps, most importantly, yourself.

26 Health & Wellbeing

LIVE WELL

Work out what matters

OK, step one: work out your intentions. Why do you want to be kinder? The meaning behind your actions is important, so think about whether you simply want to add positivity to someone’s day, be more generous, or improve on how you communicate with the people who you care about. Adopt a positive and optimistic mindset, and write your intentions on a piece of paper.

PAUSE BEFORE YOU ANSWER A QUESTION

When you watch or hear an interview on the TV or radio, do you often see or hear someone pause before they answer a question? There’s a reason for this – taking a moment to reflect on what you want to say before responding doesn’t just help you fine tune your answer, but how you come across. It’s great to incorporate this more into your routine so you can handle your emotions in more constructive ways and foster better conversation. Try this today and see how you get on.

Do a spot of gentle activism “Taking part in craft and artivism projects, pamphleteering, petitioning, micro-donations, clicktivism and (quiet) boycotting are all great ways to commit to a cause without having to put yourself in a confrontational situation,” says Karen Edwards, author of The Little Book of Activism. “Social media posts are a resourceful way to show your support without having to shout too loudly. You might be pleasantly surprised by how successful gentle activism can be at reaching wide audiences.”

“Show you care by investing time in the people in your life,” says Dr Lynda Shaw, neuroscientist and business psychologist (drlyndashaw. com). “Relationships can shrink without an equal input of time and resources from both parties involved, so by trying, you validate and strengthen your relationships and people are more likely to recognise your loyalty and give you the same in reverse.” Investing time doesn’t have to mean you spend 24/7 together – it can simply be remembering to write a ‘good luck’ text before a job interview or sending flowers when a friend is going through a tricky time. Kind actions such as this will often be remembered.

SET YOUR GOALS AND VALUES

“If you don’t point your surfboard in a direction, it will either stay still or get washed up with the tide, travelling in a direction other people want,” says podcast host and author of Happy Not Perfect (Yellow Kite), Poppy Jamie. “A slight change in direction can completely alter the destination where we end up, so it is critical we have overarching goals to work towards. But this isn’t about just naming ‘five-year plan’ numerical goals like salary, net worth, number of kids or cars. It’s the opposite of setting ‘quantity thoughts’ that sit stiffly in the future, instead set qualitative goals that have values attached.”

Recognise your strengths

Happiness hack incoming: kindness extends to yourself, not just other people. “At the end of each day, think of one thing that you achieved,” says Bernadette Russell, author of How to Be Hopeful: Your Toolkit to Rediscover Hope and Help Create a More Compassionate World (published by Elliott & Thompson, £9.99) “You don’t even have to feel as if you did it very well. On a good day, it might be something like: ‘I managed to swim 10 laps in the pool.’ Now think of something positive that doing this thing revealed about you. For example, with swimming it could be: ‘I am strong, energetic and really committed to staying healthy.’ It’s a gentle way of loving and taking care of yourself.”

INVEST THE TIME

PAY ATTENTION

“I talk a lot about the power of kindness in my book,” says author of Your Mental Health Workout – A 5-Week Programme to a Healthier, Happier Mind (published Yellow Kite, £16.99), Zoë Aston. “Here is an idea from the ‘Physio For Your Feelings’ section: Listen to the kindness that comes your way – the compliments, acts, the observations and the quality time. How can you use these to be kinder to yourself?”

Prioritise collaboration

“Trust improves productivity and overall happiness at work,” says Dr Shaw. “At the moment, it’s harder than ever to form solid workplace relationships when we are working from home more, distracted by juggling many tasks and bombarded by messages. Prioritise social interactions and collaboration, in order to provide opportunities for trusting relationships to form.”

27 Health & Wellbeing

Support local businesses The high street has had it tough over the past year. If you’re looking to replace or buy something new for your home, or someone you love, consider local sellers over the shopping giants that dominate the online marketplace.

IMPROVE YOUR PATCH

“What would make your area a better place for you or your neighbours?” says Bernadette. “Sometimes the easiest, most efficient way to make a difference is simply to join in and support those who are already practising active hope, perhaps volunteering at a food bank, helping to run an after-school sports club or visiting older people. Be realistic about what you can manage and if you can’t find an existing group for it, why not start one up?”

Assume the best

Do you often find yourself assuming the worst of a situation (or a person), only to be pleasantly surprised? It’s time to give people the benefit of the doubt. Think about a situation or a conversation where you’ve found yourself irritated by the outcome. Could that person have just been having a bad day? If in doubt, it pays to consider the sunny side of a situation.

Check in on your mum friends Parenting, especially during the pandemic (where reduced childcare and support were limited), can be a lonely business. Take time to reach out to the parents in your circle and offer a supportive ear; they’ll appreciate it more than you may think.

Leave a message

Share something funny that has happened to you today or a positive piece of news, with a friend or family member. If you love voice notes – great! Otherwise, a good old-fashioned voicemail or even an email will do the trick.

12 13

DONATE BLOOD

Your local blood centres are open despite coronavirus restrictions, so it’s time to roll up your sleeves and donate. The blood you give could save someone’s life. However, Blood Donation UK advises to wait seven days from your vaccine before donating, and, if you have had side effects from the vaccine, to wait 28 days. Head to blood.co.uk to find out more.

A kinder you is one who is kind to the planet too! Take today to plant something green, whether that be a tree in your garden or simply a herb pot on your windowsill. It might seem like a simple thing to do, but studies show that plants improve concentration, reduce stress levels and boost your mood – so it’s time to get your hands dirty.

Explore meditation

Swap comparison for this

One of the key triggers of serotonin (the best-known happiness chemical) is confidence; however, while feeling like we can take on the world produces the feeling of being respected by others, it can also fuel a ‘one-up’ feeling, and is the reason we often seek social comparisons. Exposure to sunshine is another way to increase serotonin, as well as exercise and happy thoughts, so next time you find yourself with a bout of comparsionitus, take a walk. Tag #walktowellbeing if you can!

LEAVE A GLOWING REVIEW

Studies show that people who meditate tend to be happier and have better relationships with people. Think meditation isn’t for you? Maybe you haven’t tried the right one yet. “Meditation is one of the most impactful ways of soothing an anxious mind, but there’s no fixed type,” says psychotherapist Emmy Brunner (@emmybrunnerofficial). “Explore different styles and see what you connect with most and what you find it easiest to engage with: Do you like listening to the sounds in nature? Do you find guided breath-focused meditation relaxing? Or perhaps you find the sound of a particular person’s voice soothing? See what’s for you.”

If you rely on reviews to make your decisions about where you spend your money, it’s time to leave a kind one to a place, author or local shop that you’ve loved. Top tip: if you come across a server who made you smile or a salesperson who helped you make a decision, add their name!

PLANT SOMETHING GREEN

Donate

Closet bursting? It’s time to grab some bags and donate what you don’t need anymore. The BHF, Cancer Research UK and The Salvation Army are all currently accepting clothes donations.

BUY SOMETHING FOR A STRANGER

Now coffee shops are on the agenda again, why don’t you buy a drink for the person in the queue next to you? Studies show that altruistic behaviours such as this don’t just benefit the person on the receiving end, but you too.

PICK UP LITTER IN YOUR LOCAL GREEN AREA

Keeping our green spaces tidy and wildlife-friendly is a great way to instill some kindness into the environment and your neighbourhood.

28 Health & Wellbeing

LIVE WELL

Save your food waste

“Even taking the smallest steps to reducing your food waste can help save all-important energy and water,” says Emilie Vanpoperinghe (oddbox.co.uk). “Ends and peels can go into brewing a fragrant stock, stalks and ends from spring onions and living lettuces can be regrown again from a simple glass of water, and any peels can be made into crisps, toppings and chutneys.”

Use less energy

Another way to be kinder to the planet is to dial down your energy consumption. That means remembering to switch off a light when you leave a room, turn down the heating if you don’t need it on or swap your car journey to the local shop for a bike ride or a walk.

TAKE A WALK “Walking in nature stimulates the release of neurotransmitters endorphins and serotonin, and these trigger a positive feeling in the body and enhance our mood,” says clinical psychologist Dr Louise Joy-Johnson, (priorygroup.com). “Walking also involves bilateral stimulation of the body. The repetitive, rhythmic movement stimulates both the left and right sides of our brain. Such stimulation is known to help the brain process emotional distress. This decreased physiological arousal can cause us to feel more relaxed, helping us to ‘clear our heads’ and improve our mood.”

CLEAN YOUR AIR “Rather than using strong chemicals in air fresheners, why not install a living air filter – houseplants,” says Green Cleaners Liz and Vicki, (thegreencleaner.co.uk). “Some of the most efficient air-cleaning houseplants include spider plants, English ivy, rubber plants and peace lilies. These will naturally help to clean up the air in your home. If you’re not a fan of plants, simply opening your windows will help to freshen your house and also keep the air moving around your home.”

Be present

Do you find yourself zoning out during a conversation with a friend or colleague? It doesn’t mean what they’re saying isn’t relevant or interesting, it comes down to where your mind has wandered off to in that moment. Rather than lamenting over your ever-growing to-do list, try to be more present in your conversations. It will make a huge difference to your connections with people and help you become a better listener.

MOVE YOUR BODY

What makes you feel great? A long, deep-stretch yoga session or a spicy HIIT circuit? Whatever exercise you find yourself drawn to, today is the day to be kind to your body and carve out time for it. Whether that’s a full hour or just 15 minutes, every second you spend doing something to positively benefit your body will affect your mood, health and, most crucially, your happiness for the rest of the day. Don’t forget to set the scene with your favourite playlist or light a candle that has a soothing scent during your yoga or stretching practice.

Give yourself recognition Chances are, if you’re reading this feature, you’re already a supportive friend. But how often do you acknowledge your own achievements? Giving yourself a bit of recognition for a success at work, a parenting job completed or a progression on a passion project is important not just to your sense of self, but your sense of purpose. Be your own cheerleader today.

29 Health & Wellbeing

GIVE GIFTS Showing people how much we value them is a great way to radiate kindness and improve our relationships. Your gift doesn’t have to be extravagant – think flowers, a book that you’ve loved, a candle, or simple card or letter. Make a list of kind gestures that you think your friends or family members would like so you can use this as a springboard for inspiration.

Honour your dreams (and other peoples) Self-respect and kindness go hand-in-hand, so if you have an idea you can’t stop thinking about, give yourself the space and time to consider it, rather than dismissing it straight away. The same goes for when someone tells you their dream; don’t jump in with the practicalities (even if you think what they’re saying sounds a little wild), give them their moment to shine.

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33 Health & Wellbeing

SPECIAL

Skin THE Summer

How do the first signs of summer appear on your skin? Perhaps it’s the flurry of freckles on your nose or that post-sunbathe glow from a few minutes of tanning time. However they manifest, we know that the effects of warmer weather can be costly for your skin, and so, right on cue, we’ve constructed your very own summer beauty bible to help you get prepared. Over on page 39, for example, we’ve spoken to the best derms in the business on how to arm yourself with the best protection and tips for treating sunburn, because, despite our best intentions, it happens to us all! Page 40 also includes the best fragrances that are guaranteed to evoke feelings of warmth and light throughout summer and beyond. On page 34, the experts reveal the nutrients you need for healthy, glowing skin and finally, no holiday preparation is complete without a fresh manicure, so head to page 38 for everything you need to make it last. Summer, we’re ready for you!

Big beauty

FIXES

*research commissioned by hollandandbarrett.com

Glowing skin starts from within and eating these expert-approved foods could help

ine-tuning your skincare routine to one that works for you can feel like a big win these days, especially as only 37 percent* of women have faith in the ingredients they put on their face. You could opt for the traditional method of trial and error with a myriad of beauty products, but it’s much smarter to tackle your skincare woes in a more holistic way. To help you do just that, our handful of nutritionists reveal the skin-friendly ingredients you can incorporate quicker-than-a-microwave-minute into your diet. The best bit? They’re really simple and you may even be doing some of them already. It’s glow time.

16% of UK women feel that they look at least five years older as a result of the stress from the pandemic uvence.co

TASTE THE RAINBOW There are no prizes for guessing that eating the rainbow (literally) can help boost your skin health, but what are the plant-based powerhouses that make it really glow? “Vegetables contain powerful antioxidants, including beta carotene, which is found in carrots, sweet potatoes and pumpkin,” says Nehal Keshwala, senior specialist dietitian at The Princess Grace Hospital, part of HCA Healthcare UK (hcahealthcare.co.uk). “Your body converts beta carotene into vitamin A (retinol) that’s required for healthy skin. In addition, lutein (found in spinach and kale) increases skin hydration and elasticity, and protects it against harmful UV rays.”

FRUITY BEAUTY You won’t just find vitamin C in your daily eye cream. It was the ultimate secret weapon for your skin last year, with Cult Beauty identifying it as the most Googled beauty ingredient, so by eating the foods that contain it, you’ll be hitting your skin with a double dose. “Eating fruits that are high in vitamin C is important for collagen production and this keeps your skin firm and strong, protecting against premature wrinkles,” explains Dr Kathryn O’Sullivan, nutrition scientist for BIOMES (biomes.world). Good sources include blackcurrants, broccoli, kiwi fruits and strawberries.

34 Health & Wellbeing

The Mediterranean diet has gained a lot of attention over the years with its power to lower the risk of cardiovascular disease. What’s more, the research around swapping red meat to lean meat and oily fish is also gaining traction, and could be particularly useful if you suffer from pesky flare-ups. “Oily fish, including salmon, mackerel and sardines, contain omega 3 and omega 6 fats, which promote skin hydration,” says Nehal. “Omega 3 fats also help with the production of anti-inflammatory compounds, which may help with skin conditions, such as eczema and psoriasis.” She recommends eating one to two portions of oily fish per week and also being mindful of your water intake, as dehydration can show on your skin. Salmon stir-fry for dinner, anyone?

THE BEST NUT-RITION Not just for gobbling a handful as an afternoon pick-me-up, there’s science behind why nuts and seeds have anti-ageing superpowers. “Brazil nuts contain vitamin C and E, alongside selenium which has been found to help protect your skin against sun damage, signs of ageing and even skin cancer,” says Mina. To put into context how potent they really are, just one Brazil nut contains 96 mcg, which is 175 percent of your recommended daily intake of selenium, with its counterparts providing a measly less than one mcg. That being said, they’re still important, she assures. “Pumpkin seeds,

cashews and almonds are also high in magnesium, which helps regulate cellular regeneration, strengthening your skin and protecting it from damage.” Zinc is also a mighty mineral found in nuts and seeds which, Nehal says, is important for reducing inflammation and helping to heal spots, so try that instead of toothpaste the next time you have a breakout!

35 Health & Wellbeing

SPECIAL

Skin

SCALE UP

GUTSY BACTERIA It turns out that good gut health could be the secret to healthy, glowing skin. This is because the bacteria in your gut called the microbiome can also influence your skin health, says Dr Kathryn. “Probiotic yoghurts and fermented milks, such as kefir, contain live bacteria that encourage a healthy balance of bacteria in your gut, helping to boost your skin’s hydration levels. To get these skin-friendly foods in, try making your own smoothies and alternate with different fruits and vegetables and add in probiotic yoghurts for creaminess,” she suggests. Head to page 57 for everything you need to make a colourful and nutritious smoothie.

THE Summer

CRACKING UP Chocolate? Good for your skin? You heard right – just make sure the cocoa percentage is 70 or above. “The flavanols, or antioxidants, in the chocolate protect your skin from damage, increase blood flow and keep your skin hydrated,” states qualified pharmacist and founder of Formulate Health, Mina Khan (formulatehealth.com). She recommends snacking on a couple of squares or adding a few chunks to your morning granola for your fix.

The secrets to a

GOOD HAIR DAY, every day

*survey conducted by moneysavingheroes.co.uk

Lock in some healthy hair habits from the word go

et’s be honest: good hair days are hard to come by. Aside from the “thanks, I washed it!” response to someone commenting on your hair, we can all downplay how much maintenance goes into making ours look presentable on a daily basis. In fact, research* shows that we spend an average of £47,000 on our tresses in a lifetime – yep, you read that right. To give your bank balance some breathing room (and save you time in the long run), we’ve sourced the best experts who reveal their more cost-effective secrets to good hair day every day.

HERE COME THE CURLS To keep curls soft and bouncy, Stefan recommends washing your hair often, especially if you have coily or curly hair. “Natural oils and any added product will build up and weigh your hair down, so wash your hair a minimum of once a week. I always recommend a watery conditioner for softness too.” His favourite? The Shea Moisture Hydrate & Repair LeaveIn Conditioner, 10.99, superdrug.com

WHAT’S YOUR TYPE? Before we dive into the good stuff, consumer colour educator and stylist at SALON64 (salon64.co.uk), Gareth Williams, recommends taking the following quiz to help identify your hair texture and needs

Q: WHAT BEST DESCRIBES YOUR HAIR? a: b: c:

My hair is smooth and looks shiny My hair is thick and healthy My hair is curly and soft

Q: MY HAIR: a: b: c:

Reflects the light easily Can look dull Tangles easily

Q: MY HAIR IS: a: b: c:

Strong and resilient Is fairly strong but breaks occasionally Suffers breakage easily

Q: HOW LONG DOES IT TAKE FOR YOUR HAIR TO LOOK OILY? a: b: c:

Three days or more Two days One day

Q: MY HAIR: a: b: c:

Grows quickly (more than a centimetre a month) Grows about a centimetre a month Grows slowly (less than a centimetre a month)

THE RESULTS ARE IN… l

IF YOU ANSWERED MOSTLY AS:

“Your hair is healthy and your hair growth cycle is right where it should be,” affirms Gareth.

36 Health & Wellbeing

Should I consider sleeping on a silk pillowcase? l “Not necessarily. The material that your hair comes into contact with can potentially cause fractures in the hair’s cuticle, so throw out old towels and opt for fabrics that are smoother and have natural fibres,” suggests Gareth. “Wrapping your hair in a silk turban – this can be particularly helpful if your hair is coloured – is a simple step in your beauty routine that can instantly improve the look and feel of your hair and keep your cuticles smooth.” Maria also recommends plaiting your hair so it won’t get damaged during sleep.

SPECIAL

How can I keep my hair fresh and clean between washes? l “Most of my clients aren’t big fans of using dry shampoo, but that’s because they’re unsure of how to use it properly,” states Maria Giammanco, stylist at Gielly Green (giellygreen.co.uk). “Spray the dry shampoo a short distance away from your scalp. Leave it for three minutes and then start to massage your scalp with your fingers until the product is completely absorbed. Your hair will feel much fresher for longer.”

Skin

YOUR PRESSING HAIR QUERIES, SOLVED

been chemically lightened or treated,” says celebrity hairstylist and SheaMoistureUK ambassador Stefan Bertin (sheamoisture. com). “As well as wearing a scarf or hat, you could apply hair products that are specifically aimed at protecting from sun damage, such as shea butter, which has a little bit of natural SPF in it and can add to the cause.”

SPLIT HAPPENS Are your locks prone to breakage or split ends? Stefan says the first step is to get the protein and moisture balance right to prevent this. “There are many reasons why hair could be breaking, but start with making sure you’re using a proteinheavy conditioner or hair mask every three to four times you condition or treat your hair.”

IF YOU ANSWERED MOSTLY BS:

“Your hair has the potential to be healthier. You could make differences to your diet, drink more water and ensure you’re not causing damage by using chemical services.”

Are there any foods that I can eat to keep my hair healthy? l “First and foremost, staying hydrated is key for hair growth,” says Stefan. “Avocados are great because they’re high in vitamin E and can combat oxidative stress. Salmon also contains omega 3, which boosts hair growth and spinach is high in iron, which helps carry oxygen, allowing your body to repair.”

IF YOU ANSWERED MOSTLY CS:

“Your hair growth cycle may be slower caused by the overproduction of sebum. Look at making small changes to your diet and don’t use very hot or cold water on your scalp.”

37 Health & Wellbeing

THE Summer

Can the sun damage my hair? l “Yes, and even more so in hair that has

Nail IT! Meet the manicure trends on our radar, first hand

rom ‘squoval’ and almond to a cow print and pastel tips, few beauty treatments are as varied (and fun!) as getting your nails done. That being said, hands up if caring for your nails stops as soon as you wave adios to your technician? We’re learning from the best in the business on how to look after your nails throughout summer and beyond. Notepads at the ready.

DIY NAILS 101 “When doing a manicure, it’s essential to begin with a healthy-looking nail – that means no bitten down nails and no chewed skin around the nail edge,” says Maddie Regan, nail practitioner at 81 Rose Garden (81rosegarden.com). “Start with a good cuticle pusher. I recommend a long curved one that won’t scratch off too much of the nail plate, but will gently push the cuticles back.” If you want to go the extra mile, a sharp nipper will cut back any old skin around the cuticle, but these should only be used by professionals, she warns. “Another important tool is a fine grit nail file with free edges that aren’t sharp,” says Maddie. To avoid nail splitting, you should file in one direction, followed by a buffing block. “Nail buffers may seem gentle, but they can still thin the nail plate, so make sure you’re using minimal strokes.” Finally, we’ve learned that you can’t hide the potency of hand sanitiser if you don’t moisturise, so a hand cream should be applied daily, Maddie suggests.

THE NAIL KIT Consider these your go-to tools for the perfect DIY mani

Mavala Nail Cuticle Manicure Sticks Pack of 5, £4.50, feelunique.com

Large Crystal File & Case, £17, ld-boutique.com

Bioderma Atoderm Mains & Ongles, £4.50, bioderma.co.uk

TOP TIPS FROM A NAIL TECH The ability to go even two days chip-free after your manicure is a skill we’re yet to master. Luckily, nail technician at Blush + Blow, Ana-Maria Pruteanu (blushandblowlondon.com) is on hand to share her secrets to A-grade nails How can I maintain my at-home manicure? “To protect your nails from lifting, make sure you use gloves when you’re gardening or washing up and you could also apply a high gloss top coat that contains SPF to extend the life of your mani or pedi on holiday,” she recommends.

What are the on-trend colours for summer? “Deep reds are back in a big way and the same goes for milky nudes with a touch of nail art for a minimal design. I’ve also had lots of requests for pastel colours, glittercentric designs, mustard yellows and a twist on the French classic.”

38 Health & Wellbeing

Can the sun cause damage? “Overexposure to the sun can cause damage to your nail’s growth centre, which can affect its ability to regrow.” Don’t have time to get a manicure before going on holiday? Ana-Maria says that a layer of good quality sun cream on your nails can offer protection from sun damage.

MEET THE SUN SCREENERS

Dr Hiba Injibar

Dr Emma Craythorne

THE FIRST LINE OF DEFENCE

Dr Adam Friedmann

What happens to my skin when it’s exposed to the sun? “The sun emits different types of rays: UVA and UVB. UVA rays can cause ageing, while UVB rays are responsible for tanning and burning,” explains Dr Hiba Injibar, consultant dermatologist and founder of Dermasurge (dermasurge.co.uk). “When UVB penetrates your skin, it damages the cells, so your body releases melanin [in response] to the rays and slows the damage. The increased levels of melanin causes your skin to get darker, as it’s responsible for the pigment of your skin, hence why we tan.” How can I treat sunburned skin? “There’s no proven way to reverse the signs of sun damage, so prevention is highly recommended as the best way to avoid this,” says consultant dermatologist for Stratum Dermatology Clinics, Dr Adam Friedmann (stratumclinics.com). “In mild cases, seek shade and cool down with a damp cloth or a cool bath or shower. As soon as you get out, gently pat yourself dry, leaving your body still slightly damp. Then, apply a moisturiser to trap the water on your skin. Make sure to drink plenty of water too, as sunburn draws fluid away from the rest of your body to prevent dehydration.”

Does the sun cause wrinkles? “Wrinkles are a combination of gradual expression of your face, but they’re mainly caused by breakdown of the normal collagen and elastin [levels],” explains Harley Street dermatologist Dr Emma Craythorne (152harleystreet. com). “The UV radiation from the sun exposure causes this breakdown and ultimately the scaffolding of your skin becomes weak, resulting in wrinkles.” How can I tan safely? “When you’re sunbathing, it’s important to remember that your skin has a tanning cut-off point when it can’t produce any more melanin and when you reach this limit, your skin is being damaged by the sun’s ultraviolet rays,” notes Adam. “If you want a tan, wear a high SPF that has five stars of UVA protection to give your skin the highest levels of defence.” Does my make-up need to change? “Opt for non-comedogenic make-up in summer, so it won’t block your pores,” Dr Hiba recommends. “This might be an oil-free primer or a lighter weight foundation. Ideally, SPF should go directly onto your skin, but if you don’t have time, use a loose powder with SPF to top yourself up. The first application [of SPF] should be thorough and full.”

BEST FOR… before make-up

BEST FOR… every day

BEST FOR… dull skin

BEST FOR… post make-up

Sun Veil Daily Mineral Protection SPF 30, £38, monatglobal.com

the essential one SPF body lotion, £16, hellosundayspf.com

Root + Fruit Bright Start SPF 30 Broad Spectrum UV Shield, £39, wildsciencelab.com

Amazing Base Loose Powder Mineral Powder SPF20, £40, janeiredale.co.uk

39 Health & Wellbeing

SPECIAL

All of your sun safety FAQS, answered

Skin

YOUR SKIN

THE Summer

Safeguard

The perfume UNDER £20

White Musk Eau De Toilette, £16, thebodyshop.com This powerful little bottle features a blend of The Body Shop’s iconic White Musk fragrance – a beautiful symphony of scents with notes of clean aldehydes, comforting jasmine and sensual, cruelty-free musk.

SHOP Get ready for a sweet-smelling summer

here’s nothing better than finding a fragrance you can go back to again and again. Making it last all day is a different story, though. The secret? Using your pulse points is key, says Adam Anderson, expert at The Fragrance Shop (thefragranceshop.co.uk). “Your wrists, neck, ankles, behind your ear, collarbone and the back of your knees all emit heat, which will intensify the scent,” he explains. “Fragrance latches onto fibres, so you could also spray your favourite perfume onto your hair for a long-lasting scent.” Whether it’s a gift or a personal choice, we guarantee you’ll fall in love at first spritz with our selection.

Flower By Kenzo Eau De Toilette, £57, boots.com Sophisticated and elegant, this fragrance reflects the woman who wears it. KENZO reveals the fresh and light facets of the poppy, while the violet, mandarin and Bulgarian rose add a finishing touch to the powdery vanilla and white musk accord.

Viktor&Rolf Flowerbomb Eau de Parfum for Women, £73, amazon.co.uk Dubbed a ‘floral explosion’, Viktor&Rolf’s iconic perfume is like stepping into a world of floral fantasy. Experience a sparkling blend of top notes with modern tea, refreshing bergamot and feminine freesia – it’s made for special occasions.

GENDER NEUTRAL

Warm Cotton Eau de Parfum by Clean Reserve, £82, spacenk.com Whether you’re male or female, harness that just-washed fragrance with this light and refreshing perfume. Ideal for everyday wear, the light floral hints are familiar and luxurious, created for easy layering and blending.

40 Health & Wellbeing

SPECIAL

A reimagined interpretation of the common garden strawberry, this fragrance is deconstructed and unexpected. It stimulates the senses using a dynamic blend of fresh and bright notes of bergamot and pink pepper with warm musks, jasmine petals and orris root to reveal a memorable, genderless scent.

Confetti, £35, lush.com An infatuating and affordable perfume, the delicate violet leaf absolute blossoms combine with sensual rose, while smoky sandalwood oil marks the final chapter. It’s everlasting love and comfort!

Marc Jacobs Daisy Eau So Fresh Daze, £69, thefragranceshop.com Differing from the everyday Daisy Marc Jacobs Daze limited editions, the Daisy Daze is a fresh and fruity twist on the classic and offers an olfactive escape to an unexpected floral universe. This fragrance opens with luscious white peach and orchard blossoms to create a sense of comforting freshness.

Rêverie de Bergamote Eau de Parfum, £115, millerharris.com Housed in a joyful yellow bottle, Rêverie de Bergamote warms to your skin once applied. Cheery notes of bergamot are complemented by energetic tangerine and delicate aromatic herbs and woods.

LUXE CHOICE

Jo Malone London Peony & Blush Suede Cologne, £50, johnlewis.co.uk Jo Malone is the essence of charm. This fragrance is flirtatious with the juicy bite of red apple and the opulence of jasmine, rose and gillyflower. Mingling in the background is the sensuality of soft, blush suede.

41 Health & Wellbeing

Skin

VEGANFRIENDLY

THE Summer

Malin + Goetz Strawberry Eau de Parfum, £75, malinandgoetz.co.uk

NATURAL BEAUTY BUYS TO GET THAT SUMMER GLOW Say hello to a radiant complexion with these natural beauty and skincare treats

THE GOOD ZEST COMPANY ORGANIC CITRUS BODY WASH SET, £25, THEGOODZEST COMPANY.CO.UK The fresh, zingy and uplifting aromas of citrus essential oils provide a variety of health benefits, from reducing anxiety and boosting energy, to supporting the immune system and promoting positivity. This Citrus set is a great way to experience The Good Zest Company’s Body Wash selection and also makes a great gift for someone special.

Vegan Pro-Collagen protein powder supplies the key building blocks for collagen formation: collagen amino acids, a source of protein and cofactor vitamin C. The neutral malt taste is ideal in food and drinks.

IGENNUS VEGAN PRO-COLL AGEN POWDER, £27.99, IGENNUS.COM Collagen is important to strengthen your skin, hair and nails. With no dietary sources in plant-based diets,

42 Health & Wellbeing

ADVERTORIAL

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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

FOOD FOR THOUGHT Give your mind a lift with these brain-boosting foods, says celebrity nutritionist Gabriela Peacock

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he brain really is (irony) a mind-blowing organ which is believed to contain around 100 billion neurons, that make trillions of connections between them. It takes around 20 percent of the body’s calories to fuel this high-intensity engine room so that it can carry out its critical work. Brains are miraculous, adaptable, relentless, extraordinary – and, yes, greedy. It can be hard to find the motivation to improve a low mood when it has taken grip, but these are some gentle recommendations that can help the body begin to rebalance. It goes without saying that any clinical diagnosis needs professional assistance, whether that’s medication or emotional support from a GP, trusted friends and family members.

THREE IS THE MAGIC NUMBER I have found that these nutrients are particularly good at addressing low moods and anxiety, supporting the body’s natural ability to recover, rebalance and help the clouds to part.

TRYPTOPHAN + 5-HTP = YAY Tryptophan is an amino acid precursor to 5-HTP, which the body then turns into serotonin and is found in certain foods. 5-HTP, on the other hand, has no dietary source, but can be taken in supplement form: Tryptophan: poultry (chicken, turkey), eggs, cheese (parmesan, cheddar, mozzarella, gruyere), fish (halibut, salmon, trout, snapper, mackerel, haddock, cod), seeds (chia, sesame, pumpkin, sunflower, flax), peanuts, lentils, beans, tofu, oats, buckwheat. As tryptophan is found in high quantities in animal products, I suggest a 5-HTP supplement for vegans and vegetarians. However, this is not suitable for anyone being treated with prescribed medication for a mental health condition.

L-THEANINE – OMMMMM L-theanine is a compound that increases levels of serotonin and GABA (gamma aminobutyric acid) in the body, replacing

feelings of stress and anxiety with a sense of calm. Its magic is in its ability to make us feel relaxed but not sleepy:

sauerkraut, kefir; cruciferous vegetables, soya beans, mushrooms, spinach, brown rice, peas, sweet potatoes.

Tea leaves, particularly green tea: L-theanine is highly water-soluble, so when tea is prepared, nearly all of it dissolves from the leaves into the water (this does not include herbal teas because they’re not made from tea leaves).

CHEERFUL FATS FOR THE BRAIN

GABA – DON’T WORRY, BE HAPPY GABA relaxes the body and mind, reducing feelings of fear, stress and anxiety by attaching to proteins in the brain and producing a calming effect on the body. Some of these foods contain GABA, but they also help the body to synthesise it: Kimchi, miso, tempeh, plain live yoghurt,

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As the brain itself is nearly 60 percent fat, fatty acids are crucial to how it functions, protecting against inflammation, supporting cell membrane integrity and neurotransmitter communication. Low-fat diets can cause all kinds of problems – for example, cholesterol levels that drop too low may result in serotonin activity being reduced – and no one wants that. It’s important to have a balance of fats in the diet and when it comes to cognitive function and mental health, there are two clear favourites – monounsaturated and polyunsaturated fatty acids.

EAT WELL

NUTS AND SEEDS

Gabriela’s tip Calling all those who don’t like fish: in addition to including omega 3 through sources like nuts and seeds, take supplements extracted from algae, which is what the fish will have eaten to get their omega 3 in the first place

Nuts and seeds are great brain food, as they are good sources of omega 3 and vitamin E (which helps reduce oxidative stress linked to ageing). Try nuts – walnuts, almonds, cashews, Brazil nuts, hazelnuts, peanuts – and seeds – sunflower, pumpkin, flax, hemp, sesame, chia.

PROTEINS When digested, proteins become amino acids, which are needed to synthesise neurotransmitters, including endorphins, noradrenaline, dopamine and serotonin. Protein is the building contractor for all these mood-regulating chemicals. Unlike builders, protein makes you happy. Include a protein source at every meal:  Animal sources: lean meat (chicken, turkey, red meat), fish (salmon, mackerel, cod, sea bass, haddock, tuna), shellfish (prawns, clams, crab, crayfish), dairy products (milk, yoghurt, kefir), egg.  Plant sources: nuts (almonds, cashews, hazelnuts, walnuts, peanuts), seeds (pumpkin, sunflower, hemp, flax, chia), lentils, chickpeas, beans.

CAFFEINE AND BRAIN FOCUS Like many things in life, caffeine is not straight forward. But in the context of brain function, it can actually be beneficial. Caffeine blocks the function of adenosine, a compound in the brain associated with sleepiness. Caffeinated drinks like coffee and green tea are also both potent sources of antioxidants. However, it doesn’t agree with everyone and is best avoided by those experiencing problems with sleeping, stress or anxiety.

Gabriela’s tip Fish oil is incredibly important for a healthy brain, but some supplements can leave a fishy aftertaste. Keeping them in the freezer is a cunning way to reduce this effect

EXTRA VIRGIN OLIVE OIL Rich in antioxidants, this oil keeps the brain powered up, while helping to improve its memory and the capacity to learn. It provides amazing support through the ageing process, helping to keep the brain sprightly. Other mono-fats: peanut and sesame oils, olives, nuts (almonds, peanuts, hazelnuts, pecans, macadamia, cashews), seeds (pumpkin, sesame, hemp, sunflower).

MY MONO-HEROES

MY POLY-HEROES

AVOCADOS

OILY FISH

Apart from being a great source of monounsaturated fat, avocados contain choline, which increases levels of serotonin and dopamine. They’re also packed with cysteine and vitamin B5, both of which assist with concentration and energy levels.

Oily fish and shellfish are packed to the gills (literally) with omega 3, an essential fatty acid which increases blood flow to the brain, improves cognition and helps balance moods. Try salmon, mackerel, sardines, herring, anchovies, trout, tuna, halibut, mussels, oysters, prawns, clams, crayfish.

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DARK CHOCOLATE Apart from benefiting the liver and supporting sleep, dark chocolate can also contribute to cognitive function. The brain becomes increasingly vulnerable to oxidative stress through ageing and the cacao in dark chocolate contains flavonoids – antioxidants that can help tackle it. Flavonoids are also believed to assist in the growth of neurons and blood vessels in the parts of the brain associated with memory and learning, as well as stimulating the brain’s blood flow and improving its plasticity. No wonder we love to curl up with a big bar of chocolate. It’s literally making us cleverer. H W

For more, read this 2 Weeks to Feeling Great by Gabriela Peacock (Kyle Book, £20)

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Enjoy them in their natural glory as a delicious summer snack or add them to a variety of sweet and savoury recipes. From Picota cherry salsa and scones, to Picota cherry ice cream, these little red gems are more versatile than you think. For more recipe inspiration and ways to enjoy Picota cherries, visit pickapicotafromeu.com To celebrate the start of the European Picota cherry season, #PickaPicotaWeek is taking place online from 21-29 June 2021 to celebrate the arrival of these exclusive cherries in the UK. Keep an eye on Pick a Picota from Europe’s social media for delicious recipe ideas from top food bloggers, exciting giveaways and more information about these gorgeous cherries!

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The content of the present document only represents the author’s opinion and it is solely responsible for the message. The European Commission does not take any responsibility for the use of the information contained.

48 Health & Wellbeing

THE EUROPEAN UNION SUPPORTS CAMPAIGNS THAT PROMOTE HEALTHY LIVING

EAT WELL

this

THE LATEST FOOD NEWS FOR YOU

W HAT ’ S T REN DI N G T HI S MO N T H. . . DANIELL A GR AY

YOU HAVE

D airy-f re e little bites

PROTE IN

D I D YOU KNOW?

*hotpoint.co.uk

81%

TO KETO OR NOT TO KETO?

Ice cream as a snack? We’re here for it. With one in four households choosing to go dairy-free, Cecily’s has created these icy chunks for kids (and adults!). Made from a creamy coconut-based vanilla flavoured ice cream and covered in thick chocolate, three of these little bites are just 84 calories too. Cool. £5.50, cecilys.co

YOU HAVE

Everyone from Halle Berry and Gwyneth Paltrow MINUTES has been raving about this diet, so it’s no surprise that the trend has travelled far and wide, with 22,340 Brits searching for the benefits of ketosis every month. The diet is based on a low amount of carbohydrates, moderate protein and high fat, which makes your body go into ketosis, hence the name. This means it’s using fat, rather than carbs and sugar for energy, but make no mistake, you won’t be counting calories like your regular run-of-themill diet. Wondering where to start? The experts at naturalketosis. com say that a full day of eating could look something like this: coconut and seed porridge for breakfast, a pea and pancetta soup or vegan chilli bean soup for lunch and Moroccan lamb meatballs or jackfruit and butternut squash tagine for dinner. Snacks are definitely on the cards too. You could try a raspberry and seed or apple and cinnamon bar, which take about 30 minutes to make.

Of UK consumers* are throwing away the contents of their fridge every week, which adds up to around £9.44 worth of food. Want to waste less in the kitchen? Leftover pasta can be turned into a salad the next day and, for a tasty spin, try adding leafy greens, such as kale or spinach, cheese and pomegranate seeds for some added flavour. Waste not, want not! facebook.com/ healthwellbeinguk

Upped MINUTES yours recently? Not just for highperforming athletes, protein is key for repairing muscles and keeping you satiated between meals. Just be sure to not gobble all of yours up in one go and instead spread your intake throughout the day. Your body will be able to sustain the energy better, while keeping hunger levels at bay. Protein pancakes, anyone?

W O

EDITORIAL ASSISTANT

A diet that includes a variety of fruits and MINUTES vegetables is great for your physical health (stating the obvious, we know), but what might be brand new information is that it can give your brain a boost too. New research* examined the link between fruit and vegetable intake and stress levels of more than 8,600 Australians and the findings revealed that people who ate at least 470 grams of fruit and vegetables every day had 10 percent lower stress levels than those who consumed less than 230 grams. While sneaking in any fruit and veg to your diet is a win, peaches, berries and tomatoes are particularly high in flavonoids, which have been known to reduce inflammation and stress. Consider them a peach offering.

instagram.com/ healthwellbeinguk

49 Health & Wellbeing

*from Edith Cowan University

digest

GOOD MOOD FOOD

YOU HAVE

IN PARTNERSHIP WITH

A taste of summer Lighten up your garden gatherings with these fresh, flavour-packed recipes

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HALLOUMI AND PESTO PEPPERS Ready in: 35 minutes

S E RV E S : 4 350g cherry tomatoes, halved • 4 red peppers, deseeded and halved • Low-calorie cooking spray • 100g reduced-fat halloumi cheese, diced For the pesto: 2 slices of wholemeal bread (from a small 400g loaf) • 3 garlic cloves, crushed • 2 large handfuls of fresh basil leaves • Juice of 1 small lemon • Mixed-leaf salad, to serve

1 2

Preheat the oven to 200C/350F/Gas 6.

Divide the tomatoes between the pepper halves and season to taste.

To make the pesto, put the bread into a food processor and whizz into breadcrumbs. Add the garlic,

basil, lemon juice and 90ml of water and blitz into a loose paste, then spoon the pesto into the peppers.

Put the peppers into an ovenproof dish (shallow enough to fit under your grill), spray with low-calorie cooking spray, and roast in the oven for 20 minutes or until tender.

5 6

Preheat the grill to high.

Push the halloumi pieces into the peppers, grind over a little more black pepper and cook under the hot grill for 5-10 minutes to brown the tops nicely. Serve hot with the salad.

PORK AND A P R I C OT TA G I N E Ready in: 1 hour, 45 minutes

S E RV E S : 4 A pinch of saffron • 500ml boiling vegetable stock • Lowcalorie cooking spray • 1 large onion, finely sliced • 500g lean pork shoulder, all visible fat removed, diced • 2 garlic cloves, crushed • 1 tsp ground coriander • 1 tsp ground ginger • 90g dried apricots, halved • 400g tin of chopped tomatoes • 2 carrots, peeled and cut into chunks • A small handful of finely chopped fresh mint, to garnish • Boiled dried couscous, to serve • Boiled broccoli, to serve

1 2

Put the saffron into a small bowl and add 2 tbsp of the hot stock. Set aside to infuse.

Spray a large heavy-based pan with low-calorie cooking spray and place over a medium heat. Add the onion and cook for 4-5 minutes or until slightly softened. Remove with a slotted spoon and set aside. Increase the heat to high, add the pork and stir-fry for 3-4 minutes or until beginning to brown. Return the onions to the pan, add the garlic, coriander and ginger and continue cooking for 1 minute, stirring frequently. Add the saffron and soaking liquid along with the rest of the stock and bring to a simmer.

Add the apricots, tomatoes and carrots and turn the heat to low. Cover and simmer gently for 1½ hours, stirring occasionally until the meat and carrots are tender.

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Scatter over the mint and serve hot with the couscous and broccoli.

IN PARTNERSHIP WITH

BACON AND ROAST TO M ATO P A S TA Ready in: 35 minutes

S E RV E S : 4 400g baby plum or cherry tomatoes, halved • 2 garlic cloves, cut into slivers or roughly chopped • 2 tbsp balsamic vinegar • Low-calorie cooking spray • 4 bacon rashers, all visible fat removed, cut into strips • 400g dried conchiglie or penne pasta • 400g fresh broad beans, shelled (or 125g frozen broad beans) • 125g frozen peas • A small handful of finely chopped fresh parsley • Pea shoots, to garnish

1 2

Preheat the oven to 200C/400F/Gas 6.

Put the tomatoes in a bowl with the garlic and one tbsp of balsamic vinegar and toss well. Spray a roasting tin with low-calorie cooking spray, tip in the tomato mixture, and roast for 10 minutes. Scatter the bacon over the tomatoes and bake for a further 10 minutes.

Meanwhile, cook the pasta according to the pack instructions, then drain and tip into a serving bowl.

In another pan of lightly salted boiling water, cook the broad beans and peas for 2-3 minutes or until just tender (frozen broad beans will need 5 minutes). Drain, refresh under cold water and drain again. Slip off and discard the tough outer skins of the broad beans.

Tip the roasted tomatoes, garlic and bacon into a sieve set over a bowl. Whisk the remaining balsamic vinegar into the drained roasting juices and season to taste. Toss the dressing through the pasta and set aside to cool.

Toss the tomatoes, garlic, bacon, beans, peas and parsley through the pasta and scatter over the pea shoots to serve.

POACHED CHICKEN, MANGO AND CHILLI SALAD Ready in: 30 mins

S E RV E S : 4 3 skinless and boneless chicken breasts, all visible fat removed • 450ml chicken stock • 2 large ripe mangoes • 6 spring onions, finely chopped • 1 red chilli, deseeded and chopped • 150g mangetout • A small bag of rocket leaves For the dressing: Juice of 1-2 limes • 150g plain quark • A small handful of finely chopped fresh coriander

Put the chicken breasts into a saucepan and pour in the stock, adding a little water if the chicken isn’t covered. Bring the stock to a simmer and cook gently for 15-20 minutes or until tender. Drain off the stock and set the chicken aside to cool.

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Meanwhile, cut the cheeks off each side of the mangoes and cut the remaining flesh and skin off the stones. Peel and dice the flesh and mix it in a bowl with the spring onions and chilli. Toss well and set aside.

Snap the stalk end of each mangetout and pull away the tough seam down the side (if your mangetout are young there’s no need to do this). Shred the mangetout lengthways, put into a serving bowl with the rocket and toss.

Slice the chicken and add to the rocket along with the mango mixture, mixing everything together. Mix the dressing ingredients and drizzle over the salad to serve.

MEDITERRANEAN ROASTED COD Ready in: 1 hour

S E RV E S : 4 Low-calorie cooking spray • 750g floury potatoes, scrubbed and thinly sliced • 2 red onions, cut into wedges • 2 garlic cloves, sliced • A few oregano sprigs, leaves picked and chopped • 4 large tomatoes, sliced • 4 skinless and boneless cod fillets •2 lemons • A small handful of chopped fresh parsley, to garnish • Boiled dried rice, to serve

for 4-5 minutes or until softening. Add the garlic and cook for a further 1 minute.

Tip the onions and garlic on top of the potatoes. Scatter over the oregano, top with the sliced tomatoes and roast in the oven for 15 minutes.

1 2

Preheat the oven to 180C/350F/Gas 4.

Spray a large roasting tin with low-calorie cooking spray and layer the potatoes in the tin, slightly overlapping. Spray the potatoes with low-calorie cooking spray and roast for 25 minutes. Meanwhile, spray a non-stick frying pan with low-calorie cooking spray and cook the onions

Sit the fish on top of the tomatoes, squeeze over the juice of one lemon and season to taste. Cut four slices from the remaining lemon, putting one on each fish fillet, and roast for another 10-12 minutes or until the fish is cooked through and the vegetables are tender. Scatter over the parsley and serve hot with the boiled rice.

FAL AFEL BURGERS Ready in 35 minutes (plus chilling)

S E RV E S : 4 1 small carrot, peeled and finely grated • 400g tin of chickpeas, drained and rinsed • 1 small onion, chopped • 2 garlic cloves, peeled • 2 tsp ground cumin • 2 tsp ground coriander • ½ small pack fresh parsley • Low-calorie cooking spray • 4 x 60g wholemeal rolls • 4 lettuce leaves • 2 tomatoes, sliced For the punchy sauce: 200g fat-free natural cottage cheese • 3 tbsp fat-free natural yoghurt • 1 garlic clove, crushed • A small pack of fresh coriander • 1 tbsp lemon juice • ¼ tsp smoked paprika

processor with the chickpeas, onion, garlic, cumin, coriander and parsley. Season to taste and pulse until well combined but not too smooth, as you want a little texture. Divide into 4 portions, shape each portion into a burger and chill for at least 30 minutes.

Clean the food processor and tip in all the sauce ingredients. Blend until smooth, then season to taste and chill until needed.

Squeeze out and discard all the juice from the grated carrot (using kitchen paper or a clean tea towel) and put the carrot in a food

54 Health & Wellbeing

Spray the burgers with low-calorie cooking spray and arrange them on a nonstick grill pan or baking sheet. Place the pan or sheet on the grill (the burgers are quite delicate) and cook for 8-10 minutes or until cooked through, carefully turning them once.

Fill each roll with lettuce, tomato and a falafel burger and top with a good dollop of the sauce to serve.

IN PARTNERSHIP WITH JERK BEEF WITH RICE AND PEAS Ready in: 30 minutes, (plus marinating and resting)

S E RV E S : 4 1 tsp dried thyme • 1 tsp ground ginger • 1 tbsp white wine vinegar • 1 garlic clove, crushed • 1 tbsp light soy sauce • 2 tsp jerk seasoning • 1kg piece lean sirloin or rump steak, about 2cm thick, all visible fat removed • Low-calorie cooking spray • Boiled long stemmed broccoli, to serve For the rice and peas: 200g dried basmati rice • 100ml reduced-fat coconut milk • 8 spring onions, sliced, plus extra to serve • 2 large fresh thyme sprigs • 2 garlic cloves, finely chopped • A good pinch of ground allspice • 400g tin of red kidney beans, drained

Put the thyme, ginger, vinegar, garlic, soy sauce

and jerk seasoning into a small bowl, season to taste with salt and pepper and mix well. Make some shallow cuts in the steak and put it in a shallow non-reactive dish (glass, ceramic or plastic). Pour over the marinade and coat well, making sure you get some into all the cuts for the best flavour – a pastry brush does this job really well. Cover and leave to marinate for 1 hour.

Meanwhile, make the rice and peas. Rinse the rice in plenty of cold water then drain and tip into a large saucepan with the coconut milk, spring onions, thyme, garlic and

allspice. Season with sea salt, add 320ml cold water and place over a high heat. Once the water boils, reduce the heat to medium, cover and cook for 10 minutes. Turn off the heat, add the beans, and cover again. Leave covered for 5 minutes or until all the liquid has been absorbed. Spray the steak with low-calorie cooking spray and barbecue over direct medium heat for 5-6 minutes, turning once. Move the steak over indirect medium heat and cook for another 8-9 mins for rare, 10-12 mins for medium or 13-15 mins for well done. Leave to rest for 5 mins.

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Slice the steak as thickly or thinly as you like and serve with the rice and peas, a scattering of spring onions and the broccoli.

For more info All recipes are created for Slimming World’s eating plan, Food Optimising. The plan is based on principles of appetite regulation and reducing energy intake through understanding of how a food’s nutrient content and energy density (its calories per gram) affect satiety (our sense of satisfaction and fullness). This encourages calorie deficit without the need to count calories. To learn more or find your nearest Slimming World group visit slimmingworld.co.uk or call 0344 897 8000. Copyright SLIMMING WORLD 2021. ‘Slimming World’ is a trademark of Miles-Bramwell Executive Services operating as Slimming World. Images: Slimming World/Lara Holmes/Gareth Morgans

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MEAT FREE Rich, flavourful, effortless – if you need a meal within minutes that’s loaded with fresh vegetables, this fragrant dish is perfect for midweek

CHICKEN-STYLE TIKKA MASALA S E RV E S 1 Ready in: 8-10 minutes V

Ingredients: • 1 tbsp olive oil • Lazy Vegan Tikka Masala • Vegan naan bread • Handful of parsley • 50g non-dairy Greek yoghurt • 1 red onion, finely chopped • 2 radishes, sliced • A scattering of black sesame seeds

56 Health & Wellbeing

Fry the olive oil in a pan and add the bag of Lazy Vegan Tikka Masala, stirring occasionally.

2 3

Bake your naan bread in the oven, as recommended on the packet.

Make a sauce using the non-dairy Greek yoghurt, red onion, radishes and black sesame seeds.

Serve the Tikka Masala with the parsley.

Lazy Vegan Tikka Masala Ready Meal is available from your nearest Sainsbury’s, Ocado, Planet Organic and Wholefoods

EAT WELL

SMOOTHIE

OPERATOR Forget cleanses and detoxes, our selection will help you create a substantial meal or snack, full of nutrients and flavour Morrisons Nourish Gut Orange Mango Smoothie, £1.95, morrisons.com

Collagen Peptides, £25, vitalproteins.co.uk

Yeo Valley Organic Natural Yogurt, £1.65, sainsburys.co.uk

Crunchy Almond Butter Jar, £3.95, pipandnut.com Power Beets, £2.95, b-fresh.co.uk

The Fit Protein, £29.95, liveinnermost.com

Magic Bullet MB50200 Kitchen Express, £69.99, amazon.co.uk

Flahavan’s Organic Porridge Oats, £2.30, ocado.com

BOOK OF THE MONTH

Linda McCartney’s Family Kitchen: Over 90 Plant-Based Recipes to Save the Planet and Nourish the Soul by Paul, Mary and Stella McCartney Whether you follow a plant-based diet or sometimes dip your toe in the world of free-from, there’s no doubt that everyone enjoys some comfort food now and again. Paul, Mary and Stella McCartney have re-imagined Linda’s classic recipes, bringing them up to date for the modern, plant-based cook. Expect wholesome, delicious dishes, such as American pancakes, chilli con carne, sausage rolls and shepherd’s pie. Complete with personal stories and intimate family photos spanning three decades, Linda McCartney's Family Kitchen is not only good for you, but for the planet too. 57 Health & Wellbeing

Linda McCartney's Original Barista Coconut Drink, £2, tesco.com

Blend-X Fresh BLP41.A0GO, £59.99, kenwoodworld.com/uk

3 WAYS W I T H

AVOCADO Ditch the avo toast and jazz up your recipe repertoire with these light and simple dishes

58 Health & Wellbeing

EAT WELL

P E N N E P A S TA S A L A D W I T H F E TA C H E E S E , OLIVES, CHERRY T O M AT O E S A N D A V O C A D O

LIGHTER C H O C O L AT E MOUSSE

S E RV E S : 6

TA K E S : 1 H O U R , 15 MINUTES

TA K E S : 2 5 M I N U T E S V

500g penne pasta • 6 tbsp extra virgin olive oil • 1 small red onion, cut into thin strips • 1 large cucumber, diced • 400g cherry tomatoes, halved • 120g Kalamata olives, sliced in rounds • 3 tbsp lemon juice • 1 avocado, diced • Pinch of salt and black pepper • 120g feta cheese, diced • 1 tbsp parsley, chopped

1 2 3

S E RV E S : 4

Bring a large pot of water to a boil. Cook the pasta 1 minute less than package directions. Drain and toss with 1 tbsp olive oil; place on a sheet tray to cool.

125ml almond or coconut milk • 30g cocoa or cacao powder • 120g bittersweet chocolate • 2 large ripe avocados • 2 tbsp maple syrup • 2 tsp vanilla extract • Pinch of sea salt For the toppings: • Coconut whipped cream • Shaved chocolate • Strawberries (optional)

In a small skillet, sauté the onion in 1 tbsp olive oil until translucent; remove from the heat and set aside.

In a large bowl, combine the pasta with onions, cucumber, tomatoes, olives, the remaining olive oil and lemon juice; season with salt and pepper to taste.

Before serving, add the avocado, cheese and parsley.

Recipe from Barilla, visit barilla.com/en-gb to find more recipes.

S U M M E R C R A B TA C O S S E RV E S : 4 TA K E S : 2 0 M I N U T E S

In a food processor or high-speed blender, combine the coconut milk, cacao, melted dark chocolate, avocados, maple syrup, vanilla extract and salt. Blend until smooth and creamy, stopping when needed to scrape down the sides.

Divide the mousse equally into four bowls or jars, and chill for at least one hour in the fridge to get a more mousse-like consistency.

Serve the mousse cold with coconut whipped cream, chocolate and strawberries.

Recipe from Califia Farms, visit califiafarms.co.uk for more recipes.

8 taco shells • 300g fresh crab meat • Zest from 1 lime • 2 little gem hearts or other firm lettuce, shredded • 2 avocado, peeled, stoned and sliced • Handful torn coriander • 150g soured cream (optional) For the strawberries: • 200g strawberries, hulled and roughly chopped • Juice of ½ lime • 1 green chilli, chopped

To macerate the strawberries; combine the fruit with the lime juice and chilli and set aside for 10 minutes.

To make the tacos, warm in the oven for a few minutes, following the pack instructions. Combine the crab with the lime zest and some salt and pepper. Fill the shells with lettuce and avocado, top with the crab, strawberries, a scattering of coriander and some soured cream if using. Serve immediately!

For a veggie version: combine a 400g can drained chickpeas with the zest of 1 lime. Roughly mash the avocado and mix with the chickpeas and some seasoning. Use in place of the crab. lovefreshberries.co.uk

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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

ROLLING BACK THE YEARS Take a step down memory lane with our round-up of nostalgic workouts

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etween all the bicep curls and burpees, when was the last time you actually had fun during a workout? While those exercises have their place, you may be surprised to hear that fitness crazes from the past are making a strong comeback. Case in point: four times more people than usual have been searching for ‘step aerobics’ on Google, while those looking to purchase an aerobic step more than doubled as we continue to seek some escapism from lockdown. So, it’s time to dust off those leotards and leg warmers and inject a bit of fun using these old school workouts.

ROLLER SKATING The lowdown: No longer the reserve of children, adult roller skating became the breakout star of the retro fitness world during lockdown, mainly thanks to the fact that it’s such a low-contact sport. In fact, searches for ‘adult rollerblades’ have more than doubled, and the number of women hunting for suitable skates has also a hit record high for the last five years (searches up 130 percent). Not only is it a great way to stay fit and healthy (according to the American Heart Association, an hour of moderate skating can burn up to 330 calories!), but it’s also a good technique for improving your balance, endurance and stability. The kit: Finding a pair of roller skates to suit your needs may take time, so be prepared to do your research and consider everything from the wheels you’d like (hard or soft) to the type of boot you’d like. It’s recommended that you go up a shoe size too to ensure a better fit. You might also want to consider a helmet, knee pads, elbow pads and wrist guards to help avoid injury if you fall over!

Turn to page 88 for our picks of the best retro activewear buys!

The outfit: As long as you’re comfortable, you can wear whatever you like. Jeans might be a little too constricting, so try leggings or shorts. Remember to pull on a pair of long socks too to prevent blisters.

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MOVE WELL

TURN BACK TIME Our pick of the best pieces of retro fit kit

Smooth Weighted Fitness Hula Hoop, £24.99, This Is It Stores Ltd

Blue and Pink Yoga Mat, £19.99, tkmaxx.com

HULA HOOPING The lowdown: Add an exciting dimension to your fitness routine and get in touch with your inner child with a hula hoop workout. Now that you can buy weighted hula hoops, they provide even more benefits than the ones you would’ve played with at school, such as increased core strength, improved hip and spine flexibility, better cardiovascular health and stronger lower body muscles. Plus, according to the Mayo Clinic, you can burn around 165 calories per 30 minutes of hula hooping! Remember to begin with a weight that’s comfortable for you – you can always increase it when you’re

WORKOUT VIDEOS The lowdown: Modern workout videos are effective, but they’re not necessarily the most fun thing to do. If you are finding them uninspiring, try switching it up with a retro fitness video – we guarantee you’ll love the positive hosts, upbeat tunes, bright leggings and all-round hilarity of it all! And there are plenty available on YouTube for you to choose from, so you can sweat it out at home with fitness queen Jane Fonda, burn some calories with Mr Motivator or hip thrust along to a Jazzercise class – whatever suits your mood! The kit: The workout gear you’ll need depends on which fitness video you choose – but you’ll likely want a yoga mat, a set of dumbbells and, of course, something to watch your chosen video on.

STEP AEROBICS The lowdown: Although it might look relatively simple, step aerobics can provide a whole host of benefits. This high-intensity exercise involves stepping up and down in a variety of ways on a stationary block, working up a sweat in the process. Step aerobics can vastly improve your cardiovascular health – several studies have shown that an hour of step aerobics is roughly equal to running seven miles! It’s also low-impact, so it won’t be hard on your joints, and it can seriously increase your leg strength. Plus, because step aerobics is

The outfit: Working out at home? Why not go full 80s and get out your favourite leggings, leotard and leg warmer combination? If that’s not for you, simply pick light, loose-fitting, breathable activewear that you can easily move about in.

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Rookie Bubblegum Quad Roller Skates in Blue, from £69.95, skatehut.co.uk

more experienced. The larger the hoop, the more challenging the workout, so start small and work your way up. It’s also important to get your technique right to avoid hurting your back. The kit: All you need for this is a hula hoop! Increase the intensity of your workout with a weighted version – many are adjustable, and collapsible too for easy storage. The outfit: Clothing made from cotton and linen cling better to the hoop – avoid polyester and synthetic fabrics, as well as non-stretchy clothing. Short sleeve tops and shorts are best, and you can choose whether or not to wear shoes.

so versatile, you can do it anywhere – at home, at the gym or even outside! The kit: The main thing you need is a non-slip step – these are adjustable, depending on your fitness level. Once you’re more experienced, you can start to add other equipment to your routine, such as jump ropes, resistance bands, kettlebells and dumbbells. The outfit: As well as a pair of lightweight, non-slip trainers, you’ll need some breathable workout wear that isn’t too loose-fitting, so nothing gets in the way.

LEG IT

If you want major leg gains that can target and tone your whole lower body, look no further than this strengthening workout – and there’s not a squat in sight! WORDS | Kristoph Thompson his workout is designed to strengthen and tone your lower body, with exercises for the quads at the front of the thigh, the hamstrings at the back of the thigh, as well as the glutes. For more of a strengthening effect, perform three sets of each movement, resting for up to 90 seconds between each set. Select a heavier weight and aim for 10 reps per set. For more of a toning and fitness-boosting effect, perform the exercises in a circuit. Aim to complete 15 reps of each exercise before moving on to the next exercise. Complete the circuit three times in total.

STEP UP Stand with a bench or step in front of you, then place one foot onto the step, ideally with a 90-degree bend in your hip and knee, and the opposite arm raised.

Step up, making sure your front knee stays in line with your toes (rather than moving inwards or outwards), bringing the other leg up so your knee is level with your hips. Drive the lower arm upwards as you do so, alternating arm position.

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

3 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

DEADLIFT Begin standing with your feet hipdistance apart with a dumbbell placed on the floor just outside each ankle. Bend your hips and knees to take hold of the dumbbells. In this bottom position, your hips should be higher than your knees and, when viewed from the side, your shoulders should be above or slightly further forward of the dumbbells.

Stand up, moving your hips and knees at the same time,

keeping the dumbbells close to your body. Make sure your knees track in line with your toes (rather than moving inwards or outwards). Reverse the movement to return to the start, ideally returning the dumbbells to the floor, however if you‘re unable to do so without rounding or arching your back, take them down to mid-shin level. Repeat the movement 10-15 times to complete one set.

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If you find your front knee moves in or out as you step up, try a lower box and slow the movement down, imagining you are moving through wet cement. If you’d like to increase the challenge, perform the movement with a weight in each hand with your arms by your sides as you complete the set.

MOVE WELL

HIP HINGE Begin standing with your left foot lifted off the floor, arms by your sides.

Hinging from the hips, lean forwards and allow your left leg to move backwards while taking your arms straight out in front of you.

Slowly reverse the movement to return to the starting position then repeat on the other leg – this counts as one rep. Perform 10-15 reps in total to complete one set.

rather than turning away from the standing leg. If you’re struggling to keep your hips and shoulders square, or can’t keep your balance on one leg, try performing the move with both legs on the floor. Hinge forward from your hips, taking your hands down the front of your legs as you do so. Add hand weights to increase the challenge.

Your shoulders and hips should remain square,

LUNGE Begin standing with your feet hip-distance apart, holding a dumbbell in each hand for added difficulty. Take a step backward with your right foot, pausing for a second to get your balance if necessary, then bend your hips and knees to come into a lunge.

Your back knee should be just above the floor, with both hips and knees bent to 90-degrees, your torso upright and in line with your back thigh. Your front knee should not come further forward than your toes and remain in line with your ankle (rather than moving in or out to the side).

DONKEY KICKS From an all-fours position, lift one knee off the floor slightly.

1 2

Hinge from the hip, taking the foot upwards and bringing the upper leg parallel to the floor. Aim to maintain the bend in the knee so the sole of your foot points towards the ceiling.

Push through the front foot, straightening your legs to return to the start, then repeat on the other leg. This counts as one rep; perform 10-15 reps in total to complete one set.

Reverse the movement to bring the knee down to just above the floor then repeat. Perform 10-15 reps on each leg to complete one set.

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Can our GOALS be counter-productive? More fitness ambitions pencilled into your calendar than post-lockdown social plans? Well, according to the experts, there’s a case for stripping them back WORDS | Chantelle Pattemore

hether you’re new to exercise or ramping up an existing routine, chances are you’ve got at least one goal that encourages you to don your workout kit regularly. Perhaps it’s to hit a personal best, lose some weight by a specific date, hit 10,000 steps a day, or lift a heavier set of weights. Having goals can help motivate us, however, it’s important to remember they’re not the be-all-and-end-all. “Sometimes, I think we put ourselves under too much pressure,” states Luke Goulden, personal trainer and coach (lukegoulden.com). In fact, putting excess focus and value on targets might actually hinder your progress – and even your enjoyment.

MISSING THE TARGET If research is anything to go by, the reality of goal-setting isn’t always as positive as the intentions behind doing so. One US study of people who had fitness targets as their New Year’s resolution found 73 percent gave up before the finish line, while University of Scranton researchers put the rate of resolution success at a meagre eight percent. But why are these so low? According to mental health therapist Miyume McKinley (miyumemckinley. com), a key element behind failure is feeling overwhelmed. “Setting too many goals can be counterproductive if you do not allow yourself enough time to complete your tasks,” she says. “If we try to accomplish too many goals at once, we may not be able to complete the tasks to our best ability and this could hinder us from achieving our desired goals altogether.” You can also feel overwhelmed by just a single goal, especially if it’s an ambitious one. For example, if you’ve never run before and aim to complete a marathon in six months’ time, it’s

going to feel incredibly daunting. This sense of overwhelm is closely associated with another factor researchers believe lies behind our failure to achieve goals: self-efficacy. A number of studies have found those who don’t have the self-belief they can reach their targets, often won’t attain success. Meanwhile, those who believe their goal is realistically attainable are far more likely to achieve it. “Constantly aiming to change certain aspects of your body or constantly chasing a personal best can be exhausting, and demoralising if you feel you’re not making enough progress quick enough,” says Jemma Thomas, personal trainer and founder of Jemma's Health Hub (jemmashealthhub.com). “But the fact is, if you’re exercising and it’s making you feel better, then that is the only goal you should focus on.” Add in other factors, such as time and money constraints, comparing yourself to others, and lack of willpower, and the outlook doesn’t seem too bright. So should you ditch 66 Health & Wellbeing

your goals altogether? Absolutely not, argue the experts – instead, approach them differently and switch up your mindset. ON TARGET There’s certainly nothing wrong with having goals: they can motivate you, keep you focused and help create a sense of happiness and satisfaction. But everyone exercises for different reasons – so if you don’t have goals, that’s OK too. “Go for a run because you know it’s good for your health, go to the gym because you like how it makes you feel, [or] go swimming because it’s a nice break from the stresses that sometimes come with life,” says Goulden. “Take the pressure off yourself and exercise because of how it makes you subjectively feel.” As with most things in life, it’s all about balance – and finding the blend that works for you could be the key to elevating both your exercise routine and your wellbeing, to new heights.

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“Putting excess focus and value on targets might actually hinder your progress – and enjoyment”

CREATE A PLAN Goulden believes this is a must-have in goalsetting. “Overwhelm is usually just a sign there is no plan, and no plan leads to frustration,” he says. “Create a goal for yourself, have complete clarity, and plan how the journey looks and what you need to be doing on a daily basis.” This is an approach McKinley agrees with. “When we are clear on the goals we are working towards and the steps necessary to achieve them, we are more likely to succeed in accomplishing them,” she notes. START SMALL “A lot of the time, people get carried away when setting goals, usually because they feel really motivated to make things happen and excited about the prospect of achieving [them],” Watkins explains. “To avoid this, it’s best to start simple, take things step-bystep, and focus on one thing at a time.”

MOVE THE GOALPOSTS “The process of goal-setting is the best way to get clarity about your priorities and what you would like to achieve,” says Abbie Watkins, personal trainer from OriGym Centre of Excellence (origympersonaltrainercourses.co.uk). “Setting goals forces you to think about what is important to you, which can act as a source of motivation to make positive changes within your life.” Plus, we all know how great it feels when we achieve something, and that added rush of endorphins is something to relish. “It’s usually that fulfilling feeling that spurs us on to push ourselves even further to get what we want,” Watkins notes. Here are some ways you can start setting sustainable and healthy goals:

LOOK AT THE BIGGER PICTURE Goals don’t always have to be aesthetic or PB-based. Consider how exercise will positively impact your life in other areas. “Ask yourself, ‘If I exercise today or this week, will my concentration be better, will my sleep improve, will I be more relaxed?’” suggests Goulden. “Get clear on how exercise will support you and your values.” BE REALISTIC The thought of reaching pro-tennis player level by summer might seem nice but, in reality, it’s quite unattainable. Set yourself a goal that’s challenging but still achievable, and science says there’s a greater chance you’ll stick with it: one study saw a 90 percent success rate with this approach compared to setting easy targets. 67 Health & Wellbeing

PREPARE FOR HURDLES The chances of the road to success being entirely smooth-sailing is (unfortunately) minimal – but don’t let this put you off. “It’s not supposed to be easy. If it was easy, you wouldn’t grow,” states Goulden. “Prepare for sometimes taking a step back to take two forward. Focus on progress, not perfection, and believe in yourself.” MAKE IT MEASURABLE We’re more likely to stick with something if we can see our progress along the way and not have to wait until the finishing point to taste that thrill of success. As Watkins notes: “Ensuring your goal is measurable means you can keep track of your progress, and makes it much easier to gauge whether you are progressing in the right direction.” KEEP THINGS FUN Exercise should be enjoyable, and goals should amplify rather than hinder this. “Those who enjoy their exercise will usually be more consistent, and adherence will also be higher,” Goulden reveals. H W

MOVE WELL

your

fitness TIPS AND TRICKS TO KEEP YOU ACTIVE

QA ASK THE EXPERTS Q: How can I stay motivated post-lockdown? Luke Goulden, personal trainer and coach (lukegoulden.com), says: A: “Know that perfection is an expectation none of us can live up to and when you slip up, you never fail, you only learn. Tomorrow, [think about] what can you do to start creating momentum for yourself. Where can you take a small percentage win in your favour that will positively impact you and your life? It could be going to bed 30 minutes earlier or starting the day with a walk. If you show up consistently and do things that serve you, the life you live will move in the direction you want. Don’t worry if you take a detour off that path, just know that when you face a challenge, it’s never in the way, it’s on the way.”

IF YOU DO ONE THING THIS MONTH... ...try a barre class for boosted brain health. Tones muscles? Tick. Improves posture? Another tick, and now, barre classes have something extra to add to their CV. It all starts with the hope molecule, or myokines, to those in the know. In essence, your muscles (when worked) emit feel-good chemicals into your bloodstream that travel to your brain and can act as an antidepressant. What’s this got to do with barre, we hear you ask? Well, the focus at Psycle (psyclelondon.com) is on resistance training, using small, repetitive isometric contractions of your muscles and this activates your slow-twitch muscles fibres, causing them to produce hundreds of myokines. We’ll see you at the barre.

M A S TE R TH E MOVE

2 is the spot that ‘personal trainer’ reached on the top 10 list of most popular jobs in 2021. New research from ons.gov.uk also found that searches for ‘train as a personal trainer’ had increased by 270,000 at the start of this year. Experts at DeltaNet International think this is because dissatisfied employees have decided now is a good time to make the leap into something new and possibly more fulfilling.

Pilates teacher Paola Langella (shapesstudio.co), says: “Being active doesn’t mean signing up to your closest gym. You can be active every day by doing things such as walking in the park, running with your dog or cleaning your house. Try to use stairs over lifts, and walk instead of driving or taking public transport.”

BEGINNER

ADVANCED

“Lie on your back, open your arms to the side, palms facing up with your legs bent. As you exhale, bring your legs towards one side without lifting the opposite shoulder. As you inhale, maintain the position and enjoy the back stretch and as you exhale, use your abdominals to bring your legs up in the centre and towards the opposite side. Complete this stretch six times, alternating sides.”

“Lie on your back, arms by your side and your legs bent with your feet hip-distance apart. As you exhale, lift your glutes up with your rib cage closed and abdominals engaged. Imagine you’re creating a straight line from your knee to your hip and to your shoulder. Inhale, lowering your glutes and spine. Repeat this exercise for 10 repetitions.”

Tech talk Missed your weekly parkrun? It may be back sooner than you think. The experts in the transmission and control of infectious disease* ran a computer model through 10,000 simulations of an average parkrun event, using worst-reasonable-case estimates for number and duration of human contacts, which resulted in only 0.015 percent of runners potentially catching COVID-19. Based on this evidence, parkrun can restart in many locations on 5th June. Find your nearest one at parkrun.org.uk *Queen Mary University of London

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5 ways

TO TONE YOUR TUM Strengthen your core and avoid common exercise mistakes in just six minutes

he term ‘toned’ has been thrown around a lot over the years, but what does it actually mean? “To appear ‘toned’, your body fat has to be low enough for you to be able to see the muscles underneath, which ultimately makes the muscles appear ‘toned’,” explains Ryan Baronet, personal trainer and head of strength at Psycle (psyclelondon.com). “No particular exercise will make you toned, as this purely comes down to body fat percentage, which is mainly dictated by your diet. That being said, there are some key exercises you can do to strengthen your core and make your stomach look more toned.” Here, Lewis Richardson, trainer at Eastnine (eastnine.fit), shares his six-minute ab workout for you to do just that.

SIDE KNEE DROPS

1 2 3

On your mat, lie on your back with your arms and legs both fully extended. Bring your knees up to your chest at a 45-degree angle. To start, with control, swing your legs from the left to the right. Do this for 50 seconds, bringing your legs down to one side, back up to the centre and down to the other side. Exhale as you move your legs down to the ground and inhale as you bring your legs up. Focus on that deep, controlled breathing. After the final rep, bring your legs back up to centre and relax.

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FEEL WELL

Crunch time

spine will be going into constant flexion. Take each rep slow and don’t over do it. Not engaging your core. We must make a conscious effort to engage our core when performing all exercises, but especially when we are doing moves that target the abs specifically. This will ensure that our lower back is protected. Thinking that doing ab exercises will give you a six pack. Sadly this is not the case, performing abs exercises are important so that we can improve our core strength and stability, but doing ab exercises alone will not give you a six pack or help you lose weight around your belly. If you are wanting to achieve this, you will need to ensure you’re eating a healthy and balanced diet, in conjunction with being in a calorie deficit. Holding your breath! This is the same when doing any exercise, but holding your breath can be dangerous and detrimental to the movement and its benefits. Performing proper breath work can help engage the muscle properly while also helping you perform the exercise with control and properly.

•

”When using crunches as an exercise to engage and strengthen our abs, it’s essential that they are done correctly so that we don’t cause injuries,” warns Eastnine coach Abbey Layton (eastnine.fit). “These are the most common mistakes I see people making, and how to avoid them!”

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Flexing your neck too much so that •your chin is too tucked. This flexion can cause massive strain to the neck, triggering pain that may even lead to headaches. You want to make sure that your neck is in a neutral position with your spine. If you are experiencing neck pain, you can place your head in your hands and let your head fall heavily into your palm. That way your hands can take most of the load. Doing too many reps too quickly. If you are mindlessly crunching and not making each movement slow and controlled, you might cause yourself back pain as your

•

LEG RAISE HOLD

1 Lying on your back, put your arms to your side with your palms facing down.

BICYCLE CRUNCHES

1 2

Keeping your lower back on the ground, lift the shoulders so the core is engaged. Lift up so you feel a squeezing feeling in your core, then with control release to the ground. Make sure to keep your lower back on the mat and don’t allow it to arch.

Again, start lying on your back with your knees bent and place your hands behind your head as before, with your elbows wide. Lift your knees too, so that your thighs form a 90-degree angle and hold them there, making sure your lower back is grounded. Bring your right elbow to your left knee and relax, keeping your knees at 90 degrees. Bring your left elbow to your right knee and relax back into the starting position.

Repeat for 50 seconds, ensuring the movements are controlled.

3 Don’t arch your lower back, keep it grounded and hold this move for 50 seconds.

CRUNCHES Start lying on your back with your knees bent and feet flat on the floor. Bring your hands behind your head, making sure your elbows are wide open and cradle your head but don’t interlace your fingers.

ALTERNATE ELBOW TO KNEE CRUNCHES

2 Slowly raise your legs and keep your legs fully extended.

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Repeat this for 50 seconds.

Lay on your back on the floor and fully extend your legs around six inches from the floor. Use your hands to cradle your head and keep your elbows wide. Engage your core and bring your legs in towards your knees in towards your chest, lifting your shoulders off the floor.

Bring your right elbow to left knee then lower your head and shoulders back down to the mat. Make sure your lower back stays grounded and repeat this for 50 seconds.

Make sure your movements are controlled, keeping your lower back on the ground.

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.

It’s been a really exciting time for the H&W team recently, as we were able celebrate National Walking Month in style! Our brand new podcast, Walk to Wellbeing, launched in May, with TV presenter, author and H&W’s very own columnist Amanda Byram as our first guest. She took us with her as she strolled on the beach in Hove and spoke about what gets her out for a walk and the big life lesson she’s learned over the last year. Don’t forget you can follow the show on Apple Podcasts or Spotify, or search for ‘Walk to Wellbeing’ wherever you get your podcasts! Turn to page 78 for more details. Speaking of the coast, we heard from the women who have switched their beach retreats to walking holidays and have never looked back – head to page 74 for their stories. We’re also tapping into the digital side of things over on page 76, where we investigate how all things technical could improve your walks.

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Would you try a

walking holiday? Looking for your next group getaway? Here’s why you should make your next trip a walking one

icture this: time spent with your favourite people, creating memories, while immersing yourself in the fresh air and sights of the British countryside – and the best part of this deal? You're improving your fitness while having fun with your friends. Restricted-travel friendly, budget-accommodating and no airport faff to contend with; walking breaks are becoming increasingly popular among fitness-keen friends, and in particular, women. Jenny Scott tells us why her group of friends traded in sandy beaches for inspiring inclines.

“We went on our first walking trip after our friend Julia signed up to do a trek. She sent us a message saying ‘I’m going to Snowdonia for a weekend to practise trekking with my pack, does anyone want to come along?’. All seven of us did and we spent the weekend walking up Snowdonia and neighbouring mountains, gossiping, catching-up and laughing. Julia had a fully loaded expedition pack, but the rest of us packed light and spent two days just enjoying each other’s company. We stayed in a rented house in the middle of nowhere. It was low-budget, but fitted all of us comfortably and was close to a pub, the hills and came with a log fire – perfect. Since then, we’ve spent more and more of our get-togethers walking. Whether it’s a long weekend or a day trip, regardless, we always have a great time. We tend to stick to the UK and have been to Wales, the Highlands and Devon as well as smaller local trips in Surrey, Kent and East Sussex. We’ve been friends for 20 plus years, so we’ve been on lots of holidays together as a group. Before our first walking holiday, we mainly took city breaks, a few long haul trips that were

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slightly more adventurous, and some beach holidays. A few of the girls have lived abroad or further afield, which means we’ve also spent time visiting them over the years in Belgium, France and Scotland. So far we’ve done around eight walking trips together, but we try to meet up for walks and overnighters as much as possible. We also tend to do similar getaways for things like birthdays and hen dos now, too. I find walking breaks so much more fun than beach holidays. While lounging on the beach sipping cocktails can be great, I think we’d find it a bit boring now, and we can go to a restaurant anytime together! What I love about walking is that we all get quality time together, but also as individuals, as we often break off into smaller groups to chat during our hike. We also have more interesting shared experiences that we can laugh about

IN PARTNERSHIP WITH

“It’s the unexpected and the wrong turns that are my favourite memories of our time together” afterwards. I know a lot of people can be put off by the idea of wet weather and muddy boots but it’s the unexpected and the wrong turns that I love the most. Some of the most memorable trips have been when one of us loses a shoe in the mud, another scrambling up a mountain, and an over dramatic reaction to a field of cows – these are just some of the stories that we all reminisce about. And, of course, we still get the evening or pub stops to enjoy good food and a glass of wine. What I love most about these breaks is the time we get together and the laughter that comes with them: waking up early and coming back to the house exhausted after a day of fresh air; changing into our loungewear and enjoying wine in front of the fire together; laughing about how we had to make a bridge to get over a river; a competitive game of pooh sticks and how one person thought it was a good idea to wear their new gym trainers on a muddy trail. Depending on how challenging the walk is, there’s also a real shared sense of

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G R O U P - F R I E N D LY WA L K I N G B R E A K S Whether you’re seeking magical woodland walks or challenging hikes over hills and moorland, here’s our round-up of walking breaks – you’ll be itching to get out the door!

achievement of covering a certain distance or hiking up a big hill. If you’re considering going on a walking break, I would say just do it! There are so many options in terms of where you go, how hard it is, and the scenery. You can even combine it with a bigger holiday and make the most of both worlds.” H W

West Highland Way A much-loved Scottish trail perfect for groups of friends, the West Highland Way can take five or eight days to walk (depending on your pace!) but has plenty of scenic sights along the way. Spanning the rugged highlands, impressive lochs and majestic moors, the best time to walk this walk is in spring and autumn, when you can soak up the spectacular views. Find out more information at walkhighlands.co.uk Cotswold Way A 102-mile long-distance footpath that winds through charming flower-filled countryside and quintessential British villages, the Cotswold Way also has plenty of historic sites marking the way – with photo-worthy views aplenty. Explore the walk better by visiting cotswoldsaonb.org.uk The Ingleton Waterfalls Trail One word here: waterfalls. Yes, that’s right, tucked away in the Yorkshire Dales is the Ingleton Waterfalls Trail. Around 4.5 miles long, full of winding footpaths and wildlife spots, you’ll be hard pressed to find a more idyllic and group-photo worthy walk. Visit ingletonwaterfallstrail.co.uk to find out more.

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Can technology improve our walks?

in partnership with

If you’re looking for a way to step up your strolls, turning digital could be the answer. H&W takes a deep dive into how tech can do just that

e’re often told to switch off our phones when we head out for a walk, and it’s true that there are many benefits of doing so, including feeling more present in your surroundings and reduced stress. In fact, walking with your phone can actually reduce the health effects of walking: researchers at Kent State University’s College of Education, Health and Human Services found that pedestrians who were texting walked 7.4 percent more slowly, and those who were talking on their phones walked 11.3 percent more slowly than those without a phone. The scientists found this significant, considering that increased walking speed has been shown to increase cardiovascular fitness. That being said, when used in the right way, technology can seriously improve your strolls – here’s how...

Safety first It’s important to take precautions when walking alone, and that’s where tech comes into its own. Simple items, such as a head torch and small lights that attach to your shoes (try the Invero High Visibility Super Bright Safety LED Shoe Light Clip, £6.99, amazon.co.uk) can be really helpful to keep you visible at night, and to show obstacles in your path that could cause you injury. As well as that, you can use certain apps that allow your chosen contacts to track you while you’re on a walk via GPS, such as Life360 (free, available from the App Store and Google Play), which also sends alerts when someone leaves or reaches a destination to give you that extra piece of mind.

Be connected Social media has its pros and cons, but one thing it is great for when it comes to walking is bringing people together. “Social media has played a big part in the growth in popularity of people getting outdoors, learning new skills and engaging in outdoor learning,” say the experts at The National Outdoor Centre, Plas y Brenin (pyb.co.uk). “Platforms such as Facebook give people the opportunity to connect with other like-minded people to get tips, as well as to find friends to share the outdoors with.”

Listen up Lots of us love to listen to music or a podcast when we’re out on a walk, and new advances in headphone tech can improve that experience even more. There are lots of wireless earphones available, and you can even find sweatproof ones for a extra comfort. If you’re looking for something even safer, try a pair of Aftershokz (from £79.95, aftershokz.co.uk). These innovative headphones use bone conduction technology to allow for both high-quality sound and situational awareness, so you can listen to your favourite playlist and still hear what’s going on around you. P.S. don’t forget to download our new Walk to Wellbeing podcast to keep you company on your strolls! Turn to page 78 for details.

Stay smart Activewear has come on leaps and bounds in terms of technology over the last few years. Gone are the days of pulling on a pair of old leggings and heading out for a walk – now, you can take your pick from fabrics that wick sweat away, to light, breathable layers and everything in between. Shoe

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technology has also improved, with new features to enable comfort, such as Skechers‘ Arch Fit range’s knit-in cooling panels and flex articulation design. You can even get ‘smart’ sports bras – the MYZONE Sports Bra has built-in fitness and heart rate tracking, and allows you to virtually train with others.

Go paperless Can’t stand folding up huge, fiddly maps? We hear you! Why not subscribe to the Ordnance Survey’s OS Map App (£3.99 a month, osmaps.ordnancesurvey.co.uk)? Not only does it allow you to create, record and discover new routes, but it also provides an aerial 3D preview of the terrain. As digital product manager Tim Newman explains, “by previewing in 3D, you can make sure that a route is safely within your fitness limits and that you’re comfortable with the terrain. Pick a clear table or area of floor, and the app will create a model of your route and display it on that surface using the phone’s camera. To explore the landscape, just move your phone around.”

Final say “All of these social and digital platforms play a role in inspiring people to venture into the outdoors which has to be a good thing, improving participants’ physical and mental health,” say the experts at The National Outdoor Centre. “These social platforms inspire people to get outdoors, and navigation aids make it easier for people to get where they want to go, often to relatively remote locations. However, bear in mind that a map and compass still work once your phone battery is flat!” H W

IN PARTNERSHIP WITH

MOVE WELL

EL EVAT E YOU R WAL KS WIT H GOOGL E PI X E L Editor Holly Treacy This time last year, I’m not sure I’d even considered different bird species, or what types of trees were on my local walk. Despite living in Suffolk for the past five years, I don’t think I’d even really noticed my surroundings – I was always too busy. But if, like me, you‘ve discovered birdwatching or a new route during the pandemic, let me introduce you to Google Pixel (£399, available at the Google Store, John Lewis, Carphone Warehouse, EE, Vodafone and Argos). If you’re reading this thinking it’s just another smartphone, think again! You might have used Google Maps to get you from A to B before, but what about discovering new walks around your area? Whether you’re new to a town, or a long-time local, it’s easier than ever to discover green hotspots on your doorstep. My favourite part? You can simply say, “OK, Google, find a park near me” and you’ll be presented with a plethora of choices. Then, select which one you fancy, hit directions and select the walking option. Tap the ‘start AR’ button and off you go – your map will even turn into your camera view! And it’s not just the route that Google Pixel can teach you about. Remember when I was saying I’d become a bit of a nature nerd this past year? Well, Google Lens can help with that too. By tapping on this function in the phone’s camera, you can identify different plants and then swipe up to learn more about your discovery – for example, did you know sunflowers can grow to a height of 300cm?! And if photography is your thing but you’re always chasing that perfect lighting, you’ll love the Night Sight mode: with Pixel 4a 5G’s astrophotography capability you can capture the stars in just one tap or take the perfect sunrise selfie after your morning run.“

7777 Health & Wellbeing Health & Wellbeing

MOVE WELL

IN PARTNERSHIP WITH

PODCAST

NEW

Take your first step towards better health in partnership with

NEW EPISODE

EVERY SATURDAY 0:13

-33.19

Deborah James My Dream Walk - 22 May 2 15

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

in partnership with

WAYS TO TURN YOUR WALK INTO A RUN

Want to transform your strolls into a jog but not sure where to start? The experts have their say – with a helping hand from Skechers

any of us turned to the great outdoors when lockdown hit and we were limited to exercising just once a day, pulling on our shoes and heading out for a walk or run. In fact, there was a 92 percent increase in downloads of Public Health England’s Couch to 5k running coach app in 2020 compared to 2019. Interested in turning some of your regular walks into a run? While it’s not as simple as just upping your speed, there are lots of things you can do to help you on your way. We turned to top personal trainers to find out the steps (pun intended) to take to turn your walk into a run.

1. Check before you start “Prior to becoming the next Usain Bolt, it is wise to check where you are physically,” says Nicola AddisonNewland, Healthspan’s resident personal trainer and wellbeing expert (healthspan.co.uk). “Do you have any pre-existing conditions that could be worsened by exercise? Perhaps it would be beneficial to seek some medical advice from your GP prior to starting, if only to give you full confidence that you are good to go.”

2. Don’t be afraid to switch between running and walking “If you are progressing from running to walking, don’t try to run the whole distance right from the beginning,” says David Wiener, training specialist at AI-based fitness and lifestyle coaching app Freeletics (freeletics.com). “Start off by breaking up your run into short intervals of running and walking. By doing this, you will reduce the overall intensity of the session and, over time, you can lengthen the running parts and shorten the walking breaks until you can run your desired distance without walking. This basic form of interval training is especially beneficial for runners who are just starting out.”

MAX CUSHIONING ELITE TRAINER Lightweight, breathable and perfect for a run skechers.co.uk 80 Health & Wellbeing

3. Invest in good trainers “Running doesn’t require much investment in terms of gear and accessories, but to get started you absolutely must have a good pair of running shoes which suit your running style,” says David. “Unlike all-round trainers, running shoes are designed to allow your foot to strike the ground properly, reducing the amount of shock that travels up your leg. They’re also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters.” The lightweight Skechers Max Cushioning Elite Trainer features Skechers M-Strike technology to promote efficiency in each stride – see right to find out more!

ADVERTORIAL

SKECHERS MAX CUSHIONING ELITE TRAINERS

4. Bring a friend “Having someone else alongside us is a sure-fire way to help us push past any apprehension when it comes to starting to run, or even just increasing your walking pace,” says Chris Allsbrook, nutrition coach at OriGym Centre of Excellence (origympersonaltrainercourses. co.uk). “We can thrive off another’s company, and it also means you’ve got someone to talk to if you are struggling, or need reassurance anywhere along the way. That element of camaraderie and understanding can make all the difference, especially if you’re looking to get started on running. A friend can also act as someone to compete against, too – friendly competition can spur us on to push past that next mile, or just that next lamppost, and comparing results with others can inspire you on to bigger and better things.”

5. Warming up is critical “Think of your body as a car that needs warming up on an icy day,” says Nicola. “We cannot expect the body to go from zero to hero instantly. Make sure you spend five to 10 minutes before and after each run doing some mobility drills, such as ankle rolls, knee hugs, heel kicks and calf stretches. These moves will slowly increase the heart rate and, in turn, blood flow, which will help mobilise the joints and lengthen the muscles. A good warm up will also reduce the chance of injury.”

6. Do a gradual increase “Perhaps the most commonly recommended way is to gradually increase your ratio of walking to running,” says Chris. “This is the basic principle of the NHS’s Couch to 5k scheme, and it can be hugely effective when it comes to implementing running into your routine! Simply set yourself two amounts of time – one for walking, and then a separate one for running. Many people choose to walk for five minutes, and then run or jog for one minute, but, depending on your fitness level, you can increase your walking time, or your running time. This not only helps you get accustomed to running, but it’ll help prepare you mentally for the additional strain that running puts on the body.”

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Meet your new best friend when you’re clocking up the miles! Designed to add more comfort and response to your run, the nearlyseamless engineered mesh fabric and sleek breathable material of the Skechers Max Cushioning Elite Trainer ensures optimum breathability and poise. As well as cushion-soft bounce and super responsive technology, the ULTRA GO platform on the midsole allows for the mid-foot strike zone to promote efficiency in each stride, while the lightweight, durable and flexible parametric web outsole provides multi-surface traction, so you can cover more ground in less time. Plus, if your trainers get a bit muddy, they are machine-washable and just require a cold cycle and air-dry. £85, available in a range of colours at skechers.co.uk

AT YOUR FINGERTIPS Discover even more top-to-toe wellbeing advice in our exclusive free downloads

10:28

HOW TO MOVE MORE AS A FAMILY An exercise challenge could be just what you need to get the whole family enthused and up on their feet!

25 WAYS TO LIVE HEALTHILY ON A BUDGET Make the most of the everyday store cupboard ingredients with tasty recipes and hacks to save money on your food shop

BREAK YOUR BAD HABITS IN SEVEN EASY STEPS Discover the benefits of less screen time and how to schedule in self-care sessions

+ WHAT HAPPENS WHEN I WALK FOR 20 MINUTES A DAY? Head to healthwellbeing.com and click on ‘downloads’ to find these printable, expert-approved guides and more! Plus, become a member, for free, to unlock all of our exclusive content, including delicious recipes, wellness tips and celeb secrets. 82 Health & Wellbeing

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

STUDIO TO STREET STYLE Update your workout wardrobe with these key functional and affordable pieces from British fashion brand Zozimus

Hero Vest in Black, £25 Go to Leggings, £45

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Left: Foundation Bra in Floral Energy, £30 Ultimate Energy Leggings in Floral Energy, £50 Centre: Active Tank in Black, £30 Right: Foundation Bra in Bering Sea, £30 Ultimate Leggings in Bering Sea, £50

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LOOK WELL

Classic Tee in Grey Marl, £30 Ultimate Leggings in Floral Energy, £50

85 Health & Wellbeing

Left: Luxe Sweat in Lily White, £55 Ultimate Leggings in Bering Sea, £50 Right: Statement Sweat in Grey Marl, £45 Ultimate Leggings in Floral Energy, £50

All available at zozimus.co.uk

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WIN

THIS MONTH’S

GIVEAWAYS

AMAZIN GOODIEG WORTH S OVER

£1,000! Closing d ate: 15/0 7/21

WIN! A BUNDLE OF SKINCARE PRODUCTS FROM DR.LIPP!

WORTH WORTH£240! £400! WIN! A ONE-YEAR SUBSCRIPTION TO THE FEEL AMAZING APP!

drlipp.com

We’ve joined forces with H&W award-winning balm brand Dr.Lipp to give one lucky reader the chance of winning a gorgeous supply of goodies from its 100 percent natural dry skin range, worth £250! Crowned the winner of the ‘Age Better‘ category in the Health & Wellbeing Awards 2020, you can treat yourself to its ultimate multi-use goodies – perfect for anyone on the go with very dry skin. From long-lasting lip balm and cuticle cream to cheek highlighter and everything in between, Dr.Lipp has you covered! The skincare brand has included a selection of its hero Original Nipple Balm, Superfood Tints and CBD Calm Balm, as well as an exciting unreleased launch! All products are 100 percent natural using only the highest-performing ingredients to help simplify your beauty routine, making them easy WORTH to trust and simple to understand.

ailsafrank.com

If there’s one thing we can agree on, it’s that we’ve all had a difficult few months that haven’t been without their challenges. We’ve joined forces with Feel Amazing from renowned self-help author Ailsa Frank to give away two memberships to the app, worth £240! Perhaps you’re feeling burnt out from a stressful job or have health worries you’d like to address. If this sounds like you, Feel Amazing lets you be off screen for a change and allows you to unclutter your mind. Using the power of hypnotherapy, Ailsa guides you through her incredible techniques to provide long-term solutions to your stress and anxiety – it’s exactly what you need to help you sleep well, worry less, achieve more and break bad habits. There’s a category for every section of your life, including rest and relaxation, boosting confidence and even motivation and success. The power is in your hands!

£250!

WIN! AN AROMATHERAPY STICK BUNDLE FROM GO2!

WORTH OVER £250!

thego2brand.com

We’ve teamed up with GO2 to offer five winners a bundle of its inhaler sticks, worth £250 altogether! If you need more energy, better sleep, relief from anxiety or sharper concentration, then GO2 can help. These revolutionary essential oil inhaler sticks are 100 percent natural and use the power of aromatherapy to tap into our natural systems. From athletes and professionals to busy mums and dads, there’s a stick for everyone. Lacking energy? The GO2 ENERGY stick is the perfect choice to fight fatigue. Need to boost concentration? The GO2 FOCUS stick consists of a blend of rosemary to support memory function, with peppermint and lime to lift the senses and improve focus. Offering a much-needed energy boost, stress support, better sleep, sharper focus and all-round better you, this prize will certainly lift your mood with GO2’s range of products.

WIN! AN ANNUAL SUBSCRIPTION TO READLY! readly.com

Summer is the perfect time to be inspired, relax and restore some balance, which is why we’ve paired up with digital magazine subscription service Readly to offer three winners one annual subscription each, worth £285! A subscription to Readly provides unlimited reading of over 5,000 magazines and newspapers all on one platform, so you can read your favourite titles and discover many new ones too. Reading helps to focus the mind and offers a great form of inspiration, entertainment TERMS AND CONDITIONS: Each winner will receive a £50 bundle of GO2 inhalers sticks, which is made and education – there‘s something for everyone! From health up of GO2 ENERGY STICKS, GO2 B.CALM STICKS, and fitness, interior design, fashion, food and cars to lifestyle GO2 FOCUS STICKS AND GO2 SLEEP STICKS. The prize is non-transferable and not redeemable for a cash WORTH magazines, national and regional newspapers and everything equivalent. The prize bundle will be delivered in full to the in between. And for those who want to properly shut down winners. No further correspondence will be entered into. without Wi-Fi, you’ll be pleased to know that you can download up to 500 editions and read HOW TO ENTER: them in the offline mode too! It‘s the perfect Visit our website healthwellbeing.com/giveaways for your chance to win* app this summer.

£250!

* Terms and conditions apply – see online for details. Closing date: 15/07/21

87 Health & Wellbeing

CLASSIC HITS Throw it back to the 90s with our selection of retro athleisure Nike Air Max 2090 in White/Multi, £130, very.co.uk

Impasto Legging in Navy, £58, pocket-sport.com

Mali Reflective Pacer, £42, wearetala.com

Close Out One Piece in Olive, £114.75, pe-nation.com

CoolNet UV+ Headband Slim Ne10 in Pale Pink, £11.76, buff.com

adidas Originals 'Tennis Luxe' Logo Sweatshirt in Off White, £49.95, asos.com

Nike Sportswear Sweatshirt, £43.99, zalando.co.uk

Fresh Foam Crag v2, £85, newbalance.co.uk

CONDOR 2 Alveomesh Natural Parme, £130, veja-store.com

Women’s Park Box T-Shirt, £25, columbiasportswear.co.uk

Black Racer Crop Top, £12, next.co.uk

88 Health & Wellbeing

LOOK WELL

IN OUR MAKE-UP BAGS

your

style

With the minimalist approach to skincare standing firm, you might be thinking that a mist is anything but simple and streamlined – but here’s why it is. More than just a mist, this new launch from By Sarah London hydrates thirsty skin, soothes inflammation and boosts radiance. Its intelligent formula works to replenish your skin’s microbiome, while strengthening its barrier function and harnessing a powerful blend of plant-based ingredients. Desert rose moisture retention complex is the star of the show. It’s an innovative, sustainable ingredient that’s been proven to deliver long-term moisturisation, while building your skin’s protective barrier and significantly reducing the appearance of fine lines and wrinkles. The mist fits right into your current skincare routine too – spritz it on cleansed skin or even over make-up for an instant cooling, calming effect. £30, bysarahlondon.com

TIPS TO UPDATE YOUR LOOK

“Preparation is key to an at-home flawless wax. Make sure your hairs are not too short, you’ve removed any dead skin cells and practice the technique on your legs first,” says skincare expert Charlotte Connoley (charlotteconnoley beauty.com).

PREP FOR A … DI TO Y

TIP 1 “The longer your hair, the easier and painless it will be to remove. It shouldn’t be too short – four to five millimetres is a good length. Don’t moisturise before waxing either, as the wax won’t remove the hair as efficiently.”

BEAUTY ON A BUDGET Lighten your base without compromising on coverage

TIP 2 “Start on an easy-to-reach area, such as your leg, and ensure you take off the waxing strip using a fast, upwards technique, as opposed to a slow and outward movement, which can cause damage to your skin or even bruising.”

Camo CC Cream, £14, elfcosmetics.co.uk This colour correcting cream is the only product you need to achieve a natural-looking complexion, with full coverage. It’s a multitasking dream cream with peptides and niacinamide, which is known to plump, hydrate and smooth the appearance of your skin, as well as protecting it with SPF.

TIP 3 “Immediately after waxing, your skin can become slightly sensitive, so you should avoid sunbathing or any heat treatments, such as saunas, steam rooms, hot baths and swimming, as they can cause irritation. Applying deodorant, self-tan or make-up should be avoided for 24 hours too.”

Garnier BB Cream Anti Age Medium Tinted Moisturiser, £9.99, boots.com Breathable and lightweight, the Garnier BB cream is a daily moisturiser containing mineral pigments to even out your skin tone. The texture provides optimal coverage to hide the appearance of lines and wrinkles, while boosting the radiance of your skin.

89 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 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

7 WOMEN DEDICATED TO IMPROVING YOUR HEALTH We’re introducing you to our line-up of game-changers, A.K.A the women who have made it their mission to spread a positive message in the health and wellness industry

91 Health & Wellbeing

“When we see ourselves reflected in the world, we’re empowered to feel like we have a place” Zakiya Bishton, founder of Mindwalk Yoga and The Black Women’s Wellness Collective @mindwalkyoga “My yoga journey started when I was 17 – at the time I was an anxious, young woman searching for a way to feel comfortable in my skin. I’m of mixed heritage, Jamaican and British, and during this period I was trying to navigate the world and build an identity. I threw myself into sports such as running, gymnastics and figure skating, as a bit of escapism. Being active made me feel alive, but when it was over my anxious thoughts always seemed to return. Yoga came into my life and offered a more holistic approach to wellbeing. However, studios in the UK are often broadly white, expensive and mainly able-bodied spaces – I didn’t have a black yoga teacher for many years. Not seeing yourself represented in a practice that you feel deeply connected to creates an ‘othering’ feeling. This was a real driving force behind me starting up my business, Mindwalk Yoga. I wanted to create a space where black women and women of colour felt they were seen; they were not the ‘other’. Mindwalk Yoga is a virtual studio and people tune in from their home, on their terms. We’ve created a space that is accessible, and we offer something for everyone, including Yoga Therapy for anxiety, Hatha Yoga and Sound Baths. The representation of the health and wellbeing world can feel unattainable and intimidating for many women, but when we see ourselves reflected in the world, we are empowered to feel like we have a place. I share yoga as a toolkit for individuals to adapt to make them feel good, lift a low mood, calm a busy mind and connect to oneself.”

“I think it’s really important that we see women of all ages being fit, strong and active” Jacqueline Hooton, @hergardengym “I had my first child at 26 and my love of fitness really started around that time. I knew I needed to look after my health and wellbeing, so I started exercising with Jane Fonda videos, while my baby sat in his baby bouncer or slept. Then, when my youngest son was born, I stepped it up a level. I was 40 at the time, and I felt my son deserved a mother who was just as active as the one his older siblings had benefited from. I started working with an exercise physiologist who encouraged me to formalise my fitness knowledge by training to become a personal trainer. My platform is about promoting the importance of daily physical activity, good nutrition and exercise to midlife women. I’m passionate about women understanding the changes their bodies go through during midlife and the menopause, and I try to emphasise the value of healthy habits, such as regular exercise, stress management, sleep and good nutrition. I share a combination of workout videos, exercise tips and advice, and tackle some specific concerns of midlife women. I want to constantly challenge the negative narrative on ageing and what we are capable of as we grow older. I think it’s really important that we see women of all ages being fit, strong and active.” 92 Health & Wellbeing

FEEL WELL

My goal is to simply help support as many people as possible to live healthier, happier lives” Dr Hazel Wallace, doctor, registered associate nutritionist and founder of The Food Medic (thefoodmedic.co.uk) @thefoodmedic “I was always quite academic, but I’d always assumed that I would follow in my father’s footsteps and become an accountant. We sadly lost him to a stroke when I was 14 and that was really the flick of the switch that changed my career direction towards medicine. I became fascinated with the human body and the interaction between our lifestyles and our health. I felt that it was something I was meant to do with my life. I started The Food Medic to make informative content related to health and nutrition more accessible to a wider audience. My goal is to simply help support as many people as possible to live healthier, happier lives. If there’s one thing that I’d love for women to know, it’s that the menstrual cycle is a barometer for overall health. We often only focus on the actual period when women are actively bleeding but in reality, this is only a very small component of our cycles and it can tell us more than we think. Start tapping into your cycle and the corresponding changes in your body through tracking it, this also allows you to distinguish between what is normal or not normal for you.”

“I want to continue to inspire people to prioritise and optimise their health”

“Swimming outside brings you back to your body” Ella Foote, director of thedipadvisor.co.uk @dip_advisor

Dr Sesay, @talkswithdrsesay (talkswithdrsesay.com)

“As a child, my parents would take me to the English coast and, even in winter, I would be compelled to put my toes in the water, but it wasn’t until I was at university that I realised it wasn’t common for people to swim in the sea. In my 20s, I decided to do an outdoor water swim to challenge myself: I did mile long sea-swims for charity, then, before I knew it, I was doing 3k, 5k, 10k, and then the Thames Marathon (14K)! In 2016, I decided to take a break from events and just swim for joy, that meant seeking and exploring new swim spots for dips and plunges. Despite there being plenty of groups meeting and swimming across the UK, and open water venues offering swimming sessions, I noticed a huge amount of people still hesitant to get involved. So, I came up with Dip Advisor for the leisure swimmer. It isn’t about distance, speed, fitness or being brave, it’s about getting the zing from the cold and enjoying the wild, natural water and all it has to offer. Sure, there’s duck poo and a weed can brush your legs, but this is all part of the experience. Swimming outside brings you back to your body and it reminds you that you are strong and capable. You really can’t compare it to anything else. Plunge in and you will understand what all the fuss is about!”

“During my GP placement as a medical student, I remember being hooked in by the enormous variety of concerns, and the relationships between patients and their GPs were so inspiring. What sealed the deal for me was an interaction with a patient who had an ongoing problem that she was nervous about discussing. Eventually, through trust and encouragement, she finally opened up and what seemed so small and simple changed her life. The gratitude in her face was incredible to see. I started my platform, ‘Talks with Dr Sesay’, with the hope of educating and empowering people with important information about common medical conditions, such as cancer screening, hypertension, diabetes, and acid reflux. I feel there is so much that can be put in simpler terms for people to understand and I want to inspire people to prioritise and optimise their health – both physical and mental. Women should trust their gut if they think something is wrong. Whether it is about your periods, breasts, stools and so on; know what is normal for you and get used to that pattern. If you notice anything different then please seek help from your doctor.” 93

Health & Wellbeing

“Breathwork changed my life” Rebecca Dennis, breath facilitator and author of Let It Go (published on 22nd July by Happy Place Books, £12.99) “I have been studying and practicing holistic therapies for more than 20 years, but I came across breathwork just 12 years ago. Breathwork changed my life, and helped me to understand the root cause of anxiety and depression. I’d always had a passion for anatomy and physiology, and I was inspired as to how powerful the breath can be when we learn to harness it. It’s the most sustainable healing tool we have on the planet right now and it is available for everyone. By making friends with our breath, we can access more intimacy, creativity and find optimal health on a mental, emotional and physical level. Life happens and we seem to be forever multitasking, hitting deadlines, and coming up against situations that put us under pressure; as a result, we are burning more energy than we need to. Finding the time to nurture ourselves is not always easy or feasible, however simple breathing techniques can be incorporated easily into busy lives. I know it’s really cliché to encourage people to love themselves, but we have this amazing body, and once we really appreciate this, it will listen and respond positively to these messages.”

“My mission is to help others discover what their bodies can do” Gede Foster @gedefoster, trainer at Fiit (fiit.tv) “I have been active my whole life; I attended a fulltime ballet school from a young age and then went on to pursue dance full-time as a career. However, one summer, I suffered from an injury – I tore four ligaments in my ankle and cracked some bone off my foot. It was a difficult time, but that commitment to training was always ingrained into me, so I delved deeper into trying to understand my own body. I decided to train in Pilates, which I fell in love with, and that’s where I really found my confidence. Working as a trainer, I found my passion for helping others achieve their goals with their bodies, and I felt so empowered. I prefer to educate through movement as opposed to just instructing, as I think this helps people understand more about their own movement and capabilities. My mission is to help others discover what their bodies can do and to feel confident in their own skin.”

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FEEL WELL

Summer Sale Now On SUN-SATIONAL SAVINGS UP TO 62% OFF! Looking to stay fit, healthy and happy? Health & Wellbeing magazine is your go-to lifestyle title, packed with healthy eating advice from nutritionists, exclusive interviews with celebrities, including Tess Daly and Fearne Cotton, and top tips from GPs, as well as feel-good inspiration and mindful techniques. We also have inspiring content from our amazing columnists, nutritious recipes, the latest beauty, fashion and skincare buys and easy-to-follow exercise plans you can do from the comfort of your own home – all of which will help you look and feel your best!

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Health & Wellbeing

Learn your

SUMMER Your ultimate A-Z guide to staying healthy all season long

B is for… BBQs Who doesn’t love a barbecue when the sun comes out? You’ll be happy to know that it’s easier than you think to stay healthy when dining al fresco. Simple tweaks such as choosing better quality meat over heavily processed options, keeping an eye on your alcohol consumption, not overloading on condiments and piling your plate with colourful salad will help you stay balanced this summer while still enjoying the season.

is for… Acne By now you might have hoped that you’d be boasting a clear complexion every day, and while we wish we’d waved goodbye to sporadic breakouts, it’s a hard truth that acne doesn’t necessarily come to an end when your teenage years do. Plus, during summer, a combination of heat, sweat and humidity can cause flare ups. Luckily, Dr Rekha Tailor of Health and Aesthetics (healthandaesthetics.co.uk) has some top tips: wash your phone and pillowcase regularly, change your face mask frequently, don’t touch your face and cleanse your skin thoroughly every day.

C is for… Connection Of course, it’s been a tough year for all of us, without the company of those we love. Now that restrictions are lifting, we can start to reconnect safely with the people we’ve missed. Not only will it make your heart full, but meeting up with friends and family will also give your body a healthy boost, too. You can count improved stress levels, better resilience and even reduced blood pressure among the many benefits of reconnecting once again.

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is for… Vitamin D This vitamin is incredibly important in the winter when our natural sunlight levels are diminished, but did you know that it can also be useful in the summer, too? It seems that vitamin D, which helps us to absorb calcium and phosphate, can help to reduce the swelling and inflammation caused by sunburn, according to research published in the Journal of Investigative Dermatology.

E is for… Exfoliation Exfoliation is a vital step in your skincare routine, as it sloughs off dead skin cells to reveal fresh new ones, allowing moisturising products to penetrate the skin more deeply. It turns out that exfoliating is even more important in the summer, as that’s when our complexions need that extra boost of hydration. It’s also a time when our pores can be easily clogged due to SPF, pollution and sweat, so be sure to exfoliate once or twice a week.

Fis for… Fitness Being active is crucial all year round, but there are certain things to keep in mind to help you stay safe when exercising outdoors in summer. Remember to take a bottle of water with you, apply sunscreen and wear light, breathable layers and a hat. It’s best to avoid working out during the hottest hours of the day too, which are between 11am-3pm, and reduce the intensity of your exercise on particularly hot days.

is for… Ice cream

G is for… Goggles They might not be the most attractive thing you can wear, but a good pair of goggles are vital for protecting your eyes from chlorine and potential pathogens that can exist in a swimming pool. While we’re on the subject of eyes, it’s wise to invest in a good quality pair of sunglasses to keep your peepers safe from sun damage.

Healthy ice cream might sound a little too good to be true, but we promise you that not only is it out there, but it also tastes great! Brands such as Ben & Jerry’s have got in on the action with its range of Moophoria products, but you can also find other lighter alternatives, including Halo Top, which starts at just 320 calories per tub, Oppo, which provides 60 percent less sugar, and Alpro 360, which is both light on calories and dairy-free. Plus, you’ll be pleasantly surprised to discover that the summer favourite Solero comes in at just 98 calories per lolly, and you can also buy a no-added sugar version of Magnum!

J is for… Jump rope If you’re looking for an easy exercise that can quickly raise your heartrate and burn calories, your search is over. While it may seem simple, skipping with a jump rope can burn 10 calories a minute, and the benefits don’t end there. Skipping can also improve your coordination, increase your stamina and flexibility, strengthen your bones and boost your mental health, to boot.

K is for… Kayaking is for… Hayfever Sneezing, itchy eyes and a runny nose? It’s quite likely that you’re suffering with a seasonal allergy. Hayfever doesn’t have to mean a ruined summer though, as there are lots of things you can do to reduce the symptoms aside from just taking tablets. Vacuum regularly, shower and change your clothes when you come indoors, keep doors and windows shut when possible and wear sunglasses to stop pollen getting into your eyes.

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Watersports aren’t so appealing in the winter, but come summer, it’s a different story. With so many options on offer, from kayaking and canoeing to stand up paddle boarding, there really is something for everyone. These sports can really help to strengthen your muscles, tone your legs and improve your heart health, plus they are a great way to meet like-minded people if you join a local club or group.

N is for… Naps

is for… Low energy We don’t know about you, but summer can sometimes leave us feeling a little lethargic. If you are suffering with low energy levels, you can breathe easy as it’s not something you have to continue putting up with. The heat is a big cause of feeling tired, so be sure to wear light layers and to stay hydrated. The sun rises earlier in summer, which can wake you up earlier than normal, so consider wearing an eye mask to bed.

Prioritising sleep is essential. Particularly over the last year, many of us have struggled to get enough shut-eye, so practicing good sleep hygiene is key. This means switching off devices before bed, regulating the temperature, avoiding caffeine after 2pm and having a consistent bedtime and wake-up time every day (yes, even at the weekend). Taking a nap can also be beneficial for improving concentration and alertness for the rest of the day if you did have a bad night’s sleep.

M is for… Mosquitoes

O is for… Orchard If you’re stuck for something fun to do with the kids, why not take them to a local pick-your-own farm or orchard and spend an afternoon harvesting everything from apples to strawberries? Not only is it beneficial for the environment as you’re supporting a local farmer and avoiding air miles, but it’s healthy for your body and mind and the fruit and veg you pick will taste all the better. Find your local farm at pickyourownfarms.org.uk

Pis for… Picnics Is there anything that screams summer more than packing up a hamper full of delicious food and heading out into the countryside for a picnic? We don’t think so. Make your own dips, choose healthier sandwich fillings and consider snacks like fruit kebabs. Take some outdoor games with you, such

Long summer evenings spent sitting outside in the garden are all fun and games until you come back covered in mosquito bites! As well as wearing a repellent and covering up with long sleeves, you could also consider burning a citronella candle, which has been shown to be effective in keeping insects away. If you have been bitten, apply an ice pack to stop any swelling, and apply an anti-itch cream.

as boules or a frisbee, and get ready for an afternoon the whole family will enjoy.

is for… Quiet We know it can be hard to carve out time for yourself when you’ve got a busy schedule, but there are too many benefits for it to be ignored. From lower levels of stress to improved relationships and increased concentration, there’s no excuse to not allow yourself some relaxation. It doesn’t even have to be for long – just a 20-minute soak in the tub or a 10-minute podcast on a walk could be all it takes.

Ris for… Read Sitting by the pool with a good book is something we’ve been dreaming about over the past year, and for good reason. Regular reading has been shown to improve brain connectivity, help you sleep, ease depression symptoms and reduce blood pressure. If you’re looking for your next novel, turn to page 21 to find out what the H&W team have been reading lately!

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FEEL WELL

is for… Water Up to 60 percent of our body is water, and many of our bodily functions rely on this liquid to keep working, such as digestion, circulation and regulation of temperature. That’s why it’s so important to stay hydrated, particularly in the warmer months. Alcohol can be dehydrating, so remember to drink a glass of water between each alcoholic beverage. Struggle to consume water? Try adding sliced fruit for a tasty hit.

X is for… Xylitol

PROMOTIONAL CONTENT

If you’re looking to reduce your sugar intake but have a sweet tooth that can‘t be ignored, xylitol could be exactly what you’re looking for. Total Sweet Xylitol (totalsweet.co.uk) is the UK’s leading brand of this natural sugar alternative. Made from sustainable European birch and beech wood, Total Sweet has fewer calories and ‘available’ carbohydrates than sugar, a low GI value and actively promotes healthy teeth. It looks and tastes just like sugar, so whether you’re sprinkling it on your strawberries or baking a Victoria sponge, reducing sugar couldn’t be simpler. £2.90, available at most health stores and supermarkets.

S is for… Sun How could we talk about summer without mentioning the sun? While we may get less sunlight than we might like here in the UK, it’s still important to remember that it can cause damage. Seek shade during the hottest hours of the day, and take precautions such as wearing a high SPF and wearing loose clothing that covers exposed skin. Always reapply sunscreen after you’ve been swimming, and keep it topped up throughout the day.

Tis for… Tan Sunbathing may be a favourite summer pastime for many of us, but too much sun isn’t good for us. Self-tan is the safest option for a healthy glow, as it doesn’t dry out your skin, plus it’s quicker and more convenient.

Y is for… Yoga Why not take your yoga practice outdoors this summer? Not only will you gain from

is for… Vegetable garden

the exercise itself, but you’ll also connect

There are so many benefits to gardening, we haven’t actually got room to fit them all into this feature! From improved memory to increased strength, gardening really has it all. If you do have outdoor space, why not make some room for a vegetable patch this summer? Not only will it help to cut down on your food bills, but you’ll get a real sense of achievement when you grow and cook your very first (slightly wonky) carrot!

a greenspace can bring. There’ll also be no

is for… UTIs Yes, it’s a taboo topic, but with women four times more likely than men to suffer with them, we think that it’s an important one. It’s also a fact that urinary tract infections (UTIs) are more common in summer. This is because the weather is warmer, and it’s therefore easier for bacteria to grow. While the only way to relieve a UTI is to take prescribed antibiotics, there are steps you can take to avoid one developing. Always remember to stay hydrated, avoid irritating feminine hygiene products, and empty your bladder after sex.

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with nature and all the benefits being out in competition for floor space, like there would be in a studio, and it’ll allow you to be even more present. If you’re not keen on the idea of going alone, search on Google for your nearest outdoor class.

Z is for… Zinc oxide Zinc oxide is a main ingredient in mineral sunscreens. The difference between chemical sunscreens and mineral ones is that the former absorb UV rays, while the latter act like a shield and deflect the rays. While there are pros and cons for both, mineral sunscreens are reef-safe, meaning that they don’t contain ingredients that cause coral bleaching. They’re also a good choice for those with sensitive skin.

ADVERTORIAL

5 TIPS TO SUPPORT YOUR FAMILY’S IMMUNITY THIS SUMMER

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 you need to take a more preventative approach, especially when you know you will be exposed to environmental risk factors such as seasonal changes, air-conditioned buildings, commuting on public transport and travelling in busy public areas (especially air-travel). With the majority of Brits seeking a much-needed summer break, whether that’s a staycation in the UK or a vacation abroad, it’s important to put your family’s health first and avoid any unnecessary compromise to your immune systems. So, whether you are planning on staying local or hoping to safely escape to a warmer destination overseas, here are some top tips for holiday health this summer.

contribute to the normal function of the immune system. Sambucol is the UK’s number one immunity vitamin brand*, developed 30 years ago by a leading virologist who discovered that black elderberries had significant antioxidant properties. The Sambucol range combines black elderberry, vitamin C plus zinc, and comes in a variety of delicious and easy-to-use formats, including liquids, effervescent tablets and gummies that are suitable for infants aged 6+ months through to adults. STAY HYDRATED Drinking at least six to eight glasses of still water (or herbal teas) each day, especially in warmer climates, is essential for our health. In particular, air-travel can contribute to dehydration, so staying hydrated before, during and after a flight is important to avoid air-travel related nausea, fatigue and headaches. Add refreshing lemon, lime, orange or other fruits to flavour water and make it more appealing to drink.

PROTECT YOUR GUT HEALTH It is now recognised that up to 70 percent of our immune defences are in our gut, so keeping your tummy happy and healthy is essential. Take a good probiotic supplement in the lead-up to your trip and look for a fridge-free supplement such as Bioglan Biotic Balance Ultimate Flora (available at Holland & Barrett and other leading retailers) so you can keep it with you when you travel.

TAKE YOUR VITAMINS Antioxidants help form the basis from which our body can derive energy to mobilise its immune defences. An antioxidant multivitamin can be taken a few weeks or even months before travelling. Ingredients such as black elderberry (sambucus nigra. L) have been used for centuries as a natural remedy, while vitamin C and zinc are well-known to help

“I give Sambucol to my own family throughout the year. My kids (aged five and two) love the taste, and I feel that it has made a big difference to our family’s immunity” CAROLINE FARRELL, NUTRITIONIST

KEEP YOUR HANDS CLEAN From tray tables and armrests, to cutlery and blankets, public transport can be a breeding ground for germs. With your hands being the most consistent point of first contact with germs on aeroplanes and trains, it’s important to keep them clean. Always carry an anti-bacterial gel that contains 60-80 percent alcohol.

EAT A BALANCED DIET It’s nice to enjoy delicious new foods when exploring other countries and cultures, but remember to eat a balanced diet while doing so. Include foods that are high in vitamin C: refreshing fruits like mango, watermelon, citrus fruits and berries, as well as veggies like peppers, spinach and tomatoes are great options. The minerals zinc, which is found in nuts, oysters and red meat, and selenium, found in Brazil nuts and beef, are also good antioxidant sources.

The Sambucol range is available from £6.99 at Tesco and other leading retailers. To find out more, visit sambucol.co.uk

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*NieIsen MAT W12 March 2021

Whether on a staycation or vacation, follow these tips to keep your immune health in check

health

clinic THE INSIDE KNOWLEDGE FOR BETTER HEALTH PROMOTIONAL CONTENT

REDUCE YOUR RISK Just like eating a balanced diet to keep your body healthy, there are steps you can take to ensure your brain stays sharp too. With only 34 percent of us thinking that it’s possible to reduce the risk of dementia, Alzheimer’s Research UK is on a mission to change the way people perceive the diseases that cause it with its new campaign, Think Brain Health. Your brain really is incredible and, as the UK’s leading dementia research charity says, there are simple things you can do to protect it and reduce your risk of developing dementia in later life. To find out more, visit alzres.uk/signs

D I D YOU KNOW?

se re

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d on behalf of fielddoc

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co. uk

54 percent* of IBS sufferers live in constant fear of eating something that may trigger their symptoms. The prospect of being able to eat out at restaurants again is exciting, right? But for those living with irritable bowel syndrome, it’s probably less so. Some of the foods that can cause IBS flare ups are high-fat, processed foods and some spices, so don’t live in fear, head to page 110 to find out how to manage those gnarly symptoms.

HEALTH HEROES

WH AT’S TRENDING TH IS MONTH ... ED ITORIAL ASSISTAN T DANI ELL A GR AY

p ai n - f re e p e ri o d s

For some, the monthly arrival of your period is a) inevitable and b) a pain in the neck, to be frank. Luckily, there’s a handy new device on the scene to help if you suffer from painful cramps. It sounds a little rogue, but have faith. Ovira works by using electrotherapy technology, blocking pain signals travelling to your brain. Essentially, it gives your period pain the heave ho! £109, ovira.co.uk

THE LATEST TRENDS TO KEEP YOU WELL THIS MONTH

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D’LITES 2.0 ‘Heart You’, £45, skechers.com

Shake up your regular cup of Joe with a refreshing, cool twist. Bringing together a combination of delicious nuts and chocolate, this iced variety is left unsweetened, so you can enjoy your caffeine fix guilt-free!

Your scars don’t contain melanin – the pigment in your skin that protects it from harmful UV rays – so this silicone gel can ensure yours aren’t aggravated by the sun if they’re exposed.

Pesky menopause symptoms making your skin feel a little lacklustre? Show yours some love with soothing rose water that helps to refresh and give your skin some much-needed hydration.

This latest sandal from the James Goldcrown collection is sporty and fashionable. It features a synthetic upper, with the artist’s signature heart design and a cushioned luxe foam footbed. Dreamy!

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SYMPTOM

CHECKER It’s time to brush up on your dental knowledge; we’ve put the most commonly asked oral health questions to the experts We brush and floss our teeth every day, but how much thought do we actually give to the health of our pearly whites and gums? According to healthcare provider Bupa (bupa.com), two million Brits haven’t been to the dentist for more than 10 years – with over a third admitting they ignore dental pain or use painkillers to mask it, and a third of people revealing they never floss or visit their hygienist. So what are the signs that we need to pay more attention to our teeth? And, how can we earn ourselves a gold star in brushing next time we visit the dentist? Our experts are on hand to help you achieve a clean sweep when it comes to dental hygiene.

What’s the best way to brush your teeth? First things first, ensure you use the right sort of toothbrush. According to the experts at expressdentist.com, adults typically need a soft-bristled toothbrush while children need soft bristles and a soft head. For a manual toothbrush, hold it at a 45 degree angle towards the gum line and gently brush with a circular movement over the front, back and top. For an electric toothbrush, hold the brush at a 45 degree angle with a little force, and keep it placed on each tooth for three to five seconds. If you're still unsure, ask your dentist to demonstrate. It may seem like an easy, everyday thing to do, but many of us could use a refresher.

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Why do I sometimes struggle to open my mouth wide? Jaw feeling a bit achy? It’s not uncommon to struggle with opening your mouth wide, as Dr Hanna Kinsella (kilnlanedental.co.uk) explains: “This can be an indication that your wisdom teeth are coming through. The wisdom teeth grow at the back of your gums and are the last teeth to come through. For most people, they grow in their late teens or early 20s, but for others it can be later and most people have four.” Wisdom teeth removal is one of the most common surgical procedures carried out in the UK. “These teeth can sometimes emerge at an angle or get stuck due to lack of space,” says Dr Kinsella. “Wisdom teeth don’t usually need to be removed unless they’re causing pain, however, if they are only partially submerged or impacted, they can cause a build-up of bacteria which can lead to other complications, so by missing routine appointments these issues may go undiscovered. Regular dentist appointments are vital for everyone to maintain good oral health and help prevent tooth decay, gum disease, and oral cancer. The fact that so many people have missed routine appointments during the pandemic means there will be a knock-on effect on oral health.”

FEEL WELL

I’M THINKING I MIGHT GET MY TEETH ALIGNED, IS IT WORTH IT? You might have seen adverts for aligners pop up during your internet searches, but can they really help your teeth? “Having your teeth properly aligned is not just a matter of aesthetics, it has health benefits too,” says Dr Khaled Kasem, chief orthodontist (smile2impress.com/uk). “One of the biggest is the improvement of occlusion, where correctly positioned teeth gives us better stability when biting. It prevents unnecessary wear, potential fractures and unwanted contact between teeth that can be caused by overcrowding. Having correctly aligned teeth also facilitates digestion, since food is broken down better, avoids overloading the jaw muscles, aids better breathing, improves speech and helps to prevent cavities and periodontitis.”

BY W O R D O F M O U T H Confused by the oral health aisle in your local pharmacy? Not to worry, we’ve rounded up the teeth-friendly products to fill your medicine cabinet with.

Gallinée Prebiotic Toothpaste, £12, gallinee.com

Humble Corn Starch Floss Picks Mint, £3.99, hollandandbarrett.com

Brushd. Dental Care Supplements, £8, brushd.co.uk

HOW CAN I STOP GRINDING MY TEETH? An unpleasant side effect of a busy life and mind, grinding your teeth (bruxism) usually happens when we’re stressed, anxious and often happens during sleep. It often causes pain in your face or jaw, headaches or earache. “The problem with bruxism is that it can cause damage to teeth, wearing down or even causing fractures to teeth and crowns,” says Alastair Fry, consultant oral and maxillofacial surgeon at London Bridge Hospital (hcahealthcare. co.uk). “It also causes increase stress on the jaw joint or TMJ (temperomandibular joint), and tension and strains in the chewing muscles themselves. This can present as pain in front of the ear

and sometimes radiating to the temples. The habit of bruxism or clenching has a strong link to stress and anxiety, so it’s not surprising that oral and maxillofacial surgeons are seeing an increase of this and it’s associated conditions at this time. There are a number of methods available for managing bruxism and its consequences. These include relaxation techniques and mindfulness apps. Splints or mouth guards can be made to fit over the teeth to wear at night as well, these protect the teeth and also help to take the strain off the jaw joint. A consequences of bruxism or grinding is the increase of chewing muscles or hypertrophy, classically

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the masseter muscles. The muscles become very tense and painful and the symptoms can be worse eating chewy or hard foods. One of the effective treatments for this is Botox injection in to the muscles which can reduce the strain, relieve the symptoms and help break the habit. This can be carried out in clinic. Other options include the use of low dose TCAs (Tricyclics antidepressants) which can help the muscles to relax and therefore be helpful for some patients.” Speak to your dentist if you think it’s becoming a problem.

7 ways

TO TRANSFORM YOUR HEALTH Dr Alex George, NHS doctor and the UK’s Youth Mental Health Ambassador, shares his top tips for improving your health

nown for his honesty and insight into mental and sexual health, former Love Island contestant Dr Alex George is on a mission to empower us to make our own health choices and take positive control. As he explains, what you do consistently has a direct impact on everything from your immune system to your mental health and your metabolism to your energy levels. Here, he reveals seven small, yet purposeful, steps that we can all make today for big results and a healthy future.

LOOK INTO YOUR FUTURE

MAKE AN INTENTION

Your family health history is important. While many diseases are caused by our modern lifestyles, there are many others with a genetic component. Finding out if any of your family has certain conditions can help you protect yourself and be attuned to any early signs in your own body. So be a family health detective and ask your loved ones the following seven questions:

Make an intention for the day, every day. Before you even get out of bed, identify one thing you’ll do that day, no matter how small, that you’ll stick to. Say it out loud to give intention to your purpose for that day. Don’t be shy; you may be new to self-talk, but you’ll soon get used to it. I do it every day as I walk to work – I don’t even notice the funny looks any more!

• Have any of my close relatives had cancer – what type and at what age? • Has anyone in the family had cardiovascular disease, including high blood pressure or a stroke? • Is there a history of high cholesterol? • Is there a history of depression or other mental health conditions? • Are there any other major diseases in the family? • What did my grandparents and great-grandparents die of? • Has anyone experienced fertility issues or (for women) early menopause? I’m well aware that this sounds like a pretty downbeat conversation to be having with your folks. But hey, it could well have its upsides too. You might find you come from a long line of centenarians! My point is, it’s empowering to find out as much as you can about the hand you’ve been dealt when it comes to your health. And that’s because there’s always something you can do to prevent potential issues or improve your odds. Think of it like future-proofing. Knowledge is power.

3 LIVE IN THE PRESENT Nostalgia can be a wonderful thing, and looking back and remembering the good (and not-so-good) times can be healthy and instructive. But a lot of people live their lives without being ‘present’. Telling the voice in my brain to shut up and focus on the moment has helped me through some of my darkest times. There is only the now – this moment is the most important one, so live it.

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LIVE WELL

4 LEARN TO SAY NO We can all find reasons not to say no to something. You may think you’ll be letting people down or you’ll upset someone. At work you may feel you have a duty to your colleagues to take on that extra workload or you may worry people will think you’re a shirker or lazy if you don’t. But the main reason people find it hard to say no is that they simply don’t know how to. One look at my diary and you’ll see I’m one of them! But it is important to learn how to say no and the best way to do that is literally to practise saying the word out loud. And don’t feel that you have to be nice when saying no – polite yes, but don’t feel you have to apologise. There’s nothing to be sorry about when you’re taking positive steps to reduce your stress levels and improve your mental health.

DEAL WITH STRESS RIGHT AWAY

EAT PLANTBASED FOODS Try to eat three more plant foods than you would normally. It could be having a piece of fruit or a handful of nuts as a snack instead of a biscuit. You might want to throw some seeds on your salad, add an extra vegetable to make your dinner more colourful or stir some beans into a soup or stew. Remember – vegetables, fruit, wholegrains, legumes, nuts, seeds (and their oils), herbs and spices – these all count as plant-based foods and they all provide the fibre your gut microbes love.

If you put off dealing with a challenge it will become a problem. Break it down. What is causing the stress? Is it actually a problem? For example, maybe you have moved to a new town, with all the worry that comes with finding somewhere to live, and are wondering whether you will make friends. Often, if you reframe a problem, you find out it’s actually a massive opportunity. Say to yourself, ‘I get to move to experience a different environment, find a beautiful new home and meet wonderful people’.

7 BUILD EXERCISE INTO YOUR SOCIAL LIFE Be a bit more adventurous when meeting up with friends. Sure, going to the pub or having dinner is great, but so is going for a run or a cycle together. If that’s too much, then go for a walk in a park or in the countryside. Sign up to try a new fun activity together, such as paddleboarding or Nordic walking. Or resurrect an old activity you all used to do together, like netball or skateboarding – just wear the correct protective equipment if you do the latter, as you don’t want to end up in A&E!

For more, read this Live Well Every Day by Dr Alex George is published by Aster, £18.99, paperback. Also available as an ebook and audiobook.

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DAPPER DOGS

CALM K9

Perfect for your furry family members, BARNABY & JONES offers stylish products that are as beautiful as they are functional, helping to put your dog one paw in front of the rest. Whether you have a city pooch or country pup, you’ll find practical, comfortable accessories for the stylish, on-trend dog, from harnesses and leads, to collars and bow ties. From £5, barnabyandjones.com

Help your pooch relax with TopLife Formula’s Bedtime Milk for Dogs, a blend of goats’ milk, soothing chamomile and honey designed to aid a good night’s sleep. The milk is recommended as a treat before bedtime and can also be used during stressful situations to help calm dogs over 12 months old. As with all TopLife products, Bedtime Milk for Dogs contains no artificial ingredients, colours, flavours or preservatives. £1.30, available in B&M stores, Ocado and Fetch.

FAMILY

FIRST

HEALTHY SNACKING HERO Looking for a healthy snack that parents and kids alike will love? Innovative new brand Good & Honest offers you an indulgent treat that won‘t compromise your nutritional goals! Made using all-natural ingredients, they are lower in calories and saturated fat, and are a source of fibre and protein. £1.50, available from Morrisons.

From eco-friendly shampoo to a calming treat your dog will love, these products will help you look after every member of the family

VISION OF HEALTH Feed and protect your family’s eye health with the acclaimed Screen Eyes formula from DR.VEGAN. Suitable for adults and teenagers, the formula includes essential carotenoids, bilberry and vitamins to enrich your macular pigment, protecting the sensitive areas of your eyes while helping to reduce the risk of age-related macular degeneration. Get 20 percent off with code HW20. £16.99, drvegan.com

ECO-FRIENDLY SHAMPOO SWAP Switch from bottles to KinKind Shampoo bars in your family bathroom for an easy eco-friendly swap. These award-winning, plastic-free bars give families the enjoyable experience and results they expect from bottled products, but without the plastic and water. Plus, each freshly fragranced, foaming bar lasts up to 50 washes and saves two plastic bottles! £6, kinkind.co.uk 106 Health & Wellbeing

ADVERTORIAL IMMUNE SUPPORT Sambucol is the UK’s number one immunity brand*, with over 25 years of scientific research. Founded on the natural properties of black elderberries and combined with immunesupporting vitamins, such as vitamin C and zinc, Sambucol comes in a range of delicious vitamin formats for infants aged 6+ months through to adults. From £6.99, available at Tesco

*NieIsen MAT W12 March 2021

PACK AND STACK From packed lunches to storing leftovers, Zoku’s brilliantly designed Neat Stack collection of nesting food storage containers are a family essential. They pack away compactly in your cupboards, taking up little storage space, while the leak-proof lids will give you confidence when on-the-go. Each container comes with its own colour-coded band to help you quickly find the size you need. From £19.99 for the sevenpiece set, available from Amazon.

THE ULTIMATE KITCHEN GADGET

FRUITY AND FRESH B.fresh juices and smoothies are made using whole fruit and veg, cold pressed to retain as much goodness as possible. Approved by nutritionists, they help make the healthy option easy. The Family Favourites bundle is the perfect way to help give your family a delicious, fresh and nutritious health boost! £52 for box of 20, b-fresh.co.uk

A kitchen tool designed with universal uses in mind, the Bamix revolutionary wand mixer is ideal for the cook in your family. Extremely versatile, it can replace other kitchen appliances as it cuts, chops and purees raw and cooked veg and fruit, cooked meat, frozen fruit and ice cubes. It’s very quiet, easy to hold and doesn’t vibrate through any of its functions. From £105, bamixuk.com

PL ANET-FRIENDLY PARTY ESSENTIALS Now that lockdown restrictions are easing, we can enjoy the sunshine in the garden. If you’re planning an al fresco party, picnic or barbecue, why not make it an eco-friendly one with Bamboo Stick Masters? The brand’s paper straws and bamboo skewers are fully biodegradable, so you can put them straight into your compost when you’ve finished using them! From £5.99, bamboostickmasters.com

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FEEL WELL

IMAG

E B Y S TO R I E S

Dr Ifeoma Ejikeme Skin can be gorgeous at any age – here are my top tips for improving your glow

Dr Hazel Wallace @thefoodmedic

Dr Rangan Chatterjee @drchatterjee

Dr Megan Rossi AKA The Gut Doctor @theguthealthdoctor

TALKING POINT

As we mature, there are some changes that occur throughout the body and skin is no different. After the age of 20, we produce around one percent less collagen each year. Products and treatments need to focus on ensuring the changing needs of the skin are met. You might be coming up to perimenopause or menopause and changes in moisture in the skin can occur. We all produce something known as GAG (glycosaminoglycan), which helps with water balance in the skin. When our oestrogen count decreases, so does GAG, which means that the skin is not able to hold on to the water as much as it used to. This means you’ll need to lean on ingredients in your skincare routine to help pull moisture into the skin and lock it in. Hyaluronic acid, glycerin, aloe, ceramides and niacinamide are all types of ingredients which will be very helpful to help prevent dryness. Next, you want to consider active ingredients, such as retinoids and antioxidants, to help with things like pigmentation and to help increase the skin turnover, which means you’ll see more glowing skin as well. When it comes to treatments, it’s time to think about combination strategy. Things like radio frequency, High Intensity Focused Ultrasound (HIFU) and microneedling can be helpful to stimulate collagen and thicken the skin. Let’s take each of these in turn. Microneedling is a treatment which uses very small needles, usually on a device or a pen, to cause micro injury to the skin. As the skin heals, it produces more collagen and elastin – you’ll notice your skin looking plumper and firmer. HIFU and radio frequency stimulate collagen using energy, doing these treatments a few times a year can be helpful to boost the skin. Dermal fillers can be an excellent treatment in your 40s and 50s onwards to fill hollows in the temples, lifting brows, sculpting cheekbones, reducing the nose to mouth lines, bringing shape back to the lips, treating the jawline, the chest and even the hands. These treatments can be done with micro droplets placed in the different areas to give a harmonious look that’s gentle and natural. At the clinic, I find combination techniques including excellent products and selected treatments give the most natural results.

MY HERO PRODUCTS Gentle cleansers: CeraVe Hydrating Cleanser for Normal to Dry Skin (£9.50, boots.com). This contains hyaluronic acid and ceramides to gently hydrate the skin. It’s helpful for those with sensitive complexions. DermaQuest Peptide Glyco Cleanser (£32, skinspirit.co.uk). An active cleanser with peptides to boost the skin and glycolic acid to exfoliate, it’s helpful for those with hyperpigmentation. Antioxidants: Medik8 C-Tetra Lipid Vitamin C Radiance Serum (£35, medik8.com) and Skinceuticals Resveratrol B E (£135, skinceuticals.co.uk). These neutralise free radicals which can cause hyperpigmentation, redness, irritation and dull skin.

“Active ingredients, such as retinoids, will help with things like pigmentation and skin turnover” Retinoids: Obagi 1% Retinol (£57.78, skinstation.co.uk) and Medik8 Stable Retinol Night Serum Vitamin A Crystal Retinal 3 (£45, medik8.com): These retinoids are gentle enough to be used by first time retinoid users. Start by applying it three times a week and slowly increase use. Retinoids increase the skin turn over to reveal fresher brighter looking skin, help fade dark marks and increase collagen products. These are just some of the reasons it is a favourite ingredient. SPF: This is crucial at any age. Epionce Ultra Shield SPF50 (£31, theskinexperts.co.uk) is a hydrating SPF which can be used on all skin types for sensitive skin. H W

For more, connect with Dr Ifeoma Ejikeme, skin expert and medical director/founder of Adonia Medical Clinic. Follow on Instagram @dr_ifeoma_ejikeme

What products do you use on your skin? 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 PROMOTIONAL CONTENT

A MY P R IC E H OOV E R

Personal trainer and DPT physiotherapist pvolve.com

How can I strengthen my pelvic floor muscles? “The pelvic floor is a group of small, but important muscles at the base of the pelvis. It’s important to specifically strengthen them as you get older to help maintain continence and stability in your pelvis, and if you‘re in the perinatal or perimenopausal period. At P.volve, we’ve designed a programme that takes you from the basics of engaging your pelvic floor using our specialist equipment, but alternatively, there are some exercises you can do at home. Lie on your back with your knees bent and feet flat, hip-width apart. Exhale as you tighten and lift your pelvic floor, as if you were stopping the flow of urine and hold this as you squeeze glutes and lift your hips from the floor. Slowly lower back down and release, then repeat 20 times. The seated pelvic brace involves sitting in a chair and, on an exhale, tightening and lifting your pelvic floor and drawing in your lower abdomen, as if to zip up a tight pair of jeans. Hold both contractions through the exhale and relax on the inhale. Repeat for 10 breaths. As you get better at this, try to hold the contractions as you go from sitting to standing.”

Can I benefit from a low FODMAP diet? “The low FODMAP diet avoids foods high in FODMAPS [types of carbohydrates], which can be found in fruit, vegetables, some grains and cereals, and it’s often associated with people who suffer from irritable bowel syndrome (IBS). Certain foods are eliminated from the diet for a period of time, before gradually reintroducing them to find a level of tolerance without IBS symptoms returning, such as abdominal discomfort – this has been shown to be effective in three out of four people. The low FODMAP diet is not a diet for life though and should be done under the supervision of an IBS dietitian, but it does help identify your key dietary triggers and help you get back to a nutritious way of eating. To reduce your symptoms of IBS, you can also make small changes to your diet first, such as limiting alcohol, spicy or fatty foods.”

SAS HA WATKINS

Re gi s t e re d d i e t i t i a n a nd c o-fou nd e r of F i e l d D oc t or fielddoctor.co.uk

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PHARMACISTS

at Chemist Click chemistclick.co.uk

Are there ways to stop hay fever from disrupting my sleep? “Most people assume that hay fever only affects you when you’re outdoors or living in a rural area, but actually these types of allergies can strike at any time with many people suffering at night. You could start by shutting all windows in your bedroom to prevent pollen particles from making their way into your room, as these will attach themselves to furniture and linen. In regards to washing your bedding and sheets, we’d recommend a 60-degree wash to ensure all germs and pollen particles are removed. Before bed, dab a small amount of Vaseline or petroleum jelly to the outside of each of your nostrils. This will act as a trap for any lingering pollen particles in the atmosphere or on your sheets, which could find their way to your face. The particles will stick to the Vaseline as opposed to going up your nose and should help to prevent any sneezing or itchiness in the night.”

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S T A R L E T T ER Dear Health and Wellbeing, “I enjoyed reading Five Ways to Fire Up your Walks (February 2021). I was diagnosed with chronic pain several years ago, so last year, I got a dog and began walking every day and my strength and stamina have slowly improved. I‘m now ready to move on to the next level – I’ve treated myself to a new fitness watch and now have lots of practical ideas how to get more from my daily walks.” Sarah, Warrington

ONLINE THIS MONTH FIND OUT HOW STRICTLY COME DANCING STAR LUBA MUSHTUK TRAINS IN PREPARATION TO LIFT THAT GLITTER BALL AND HER NON-NEGOTIABLES FOR WINDING DOWN.

YOUR SAY ON INSTAGRAM @healthwellbeinguk Hummus addict? We feel you. Grab that tin of chickpeas nestled behind your coconut milk and whip up one (or both) of these hummus recipes for lunch the next day. @pointstobetterhealth One of my favourites, looks delicious. @healthwellbeinguk In honour of #NationalWalking Month, the H&W team have shared their reasons and why it‘s so much more than just getting from A to B. @dawnie1234 They have the same lockdown habits as me. I walk in all weathers now!

@healthwellbeinguk 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! @smilingvidhi I loved hearing all about Amanda!

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WRIT E IN A ND WIN Get in touch with Health & Wellbeing magazine and you could win the Kit Wireless Kitchen Wall Charger, worth £59.99! This handy device plugs over a standard wall socket to offer your phone or tablet an ingenious stand, while you cook up healthy recipes in the kitchen! Avoiding any nuisance from messy wires, the charger is the perfect accessory to help save space on worktops. The clever design also allows easy access to the second slot of a double plug socket, if needed. Visit kitsound.co.uk for more products in the range.

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

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

I DON’T STRETCH? Going from dumbbells to desk is common, but we’ve got the tools to help you incorporate stretching smoothly into your workout routine

PU LLING YOU R WE I GHT There’s nothing like sore muscles in the morning to remind you that you forgot to stretch (again) after your workout and it’s understandable why. Perhaps you needed to get the kids’ packed lunches ready or a colleague asked for your input on a project before office hours, but as Cecilia Harris, personal trainer and co-founder of Results Wellness Lifestyle (resultswellnesslifestyle.com) explains, stretching should be part-and-parcel of your exercise routine, particularly as you get older. “Staying flexible is very important for overall health and fitness because it improves everything from mobility and posture to the condition of your muscles in general. If you neglect to stretch, your muscles shorten, become tight and restrict the amount of movement in your joints.” Not ideal when we want to get some squats in or even complete simple acts, such as climbing the stairs.

HOME STRETCH There are also some forms of muscle rehabilitation that you may not associate with the common hamstring or glute stretch. Ever heard your favourite wellness celebrity talking about active recovery while getting their steps in? It’s a kind of movement that complements your exercise routine, which is less intense and a great gift for your body, to be honest. This could be a gentle walk, light swim or a few sun salutations. “It’s a bit counterintuitive to think about, but the best way to help your muscles recover after a strenuous day of exercise is actually to move them again,” explains Danyele Wilson, lead trainer at Tone & Sculpt (toneandsculpt.app). “Some days your body will need complete rest, however, a light active recovery session will help reduce lactic acid build up that leads to the uncomfortable posttraining muscle soreness and stiffness.” It’s nice to know that getting your #walktowellbeing in is great for your mental health, as well as contributing to those muscle gains.

87% of sports participants experiencing exercise-related pain or injuries jacuzzi.co.uk

GO WITH THE FLOW Granted, sticking around for a stretch can seem like the last thing on your mind once you’ve finished a front-room workout or sweaty 5k and, let’s face it, it’s kind of boring. If you’re truly stretched (see what we did there?) for time though, Luke Goulden, personal trainer and coach (lukegoulden.com) says that you can get away with completing a basic warm up in a matter of minutes. “Depending on the type of workout and the amount of time you have, I would spend five to 10 minutes before training doing dynamic based movements and yoga-inspired flows. To cool down, you could select a few static based stretches and hold for one to two minutes in each, taking time to feel your body and breath.” His top three stretches? A supine twist, child’s 113 Health & Wellbeing

pose to puppy pose and reverse tabletop. Cecilia agrees, but would encourage you to warm up a little longer if you can, especially if you’re lifting weights. So, there you go. The benefits of stretching are three-fold: you’ll feel stronger, more flexible and oh-so relaxed.

5 The amount of days DOMS (delayed onset muscle soreness) can last

Five minutes with...

Alice Liveing The pint-sized personal trainer on her new app, a changed mindset and lessons learned from the industry What are your daily non-negotiables? “I’ll always do some sort of exercise, so that could be a walk, yoga or a gym session. With the launch of the app, it‘s really made me value movement more than ever. I’ve never had a job where I’m glued to my desk all the time, but this is what a lot of my clients experience, so it’s a great learning curve for me. When things are really busy, I make sure I eat a proper meal so that I’m fulfilled and energised for the rest of the day and lastly, being able to switch off in the evening is really important for not just myself, but my partner, too.”

Photography credit: Lydia Collins (@lydiaxcollins)

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ALICE’S NUTRITIOUS GO-TOS

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What can you tell us about your new app, Give Me Strength? “The app is an accumulation of my seven years of experience and, when COVID hit, I was teaching online classes and felt that people really valued my expertise as a trainer in a way they hadn’t before. The app aims to help people understand how to approach their training in an accessible and sustainable way, providing them with structured programmes – which you can do whether you go to the gym or train at home – that are designed to fit their goals and abilities. There’s an education platform that’s filled with blog posts from leading experts, mood diaries and the option to track your progress too. I’ve taken a holistic approach to it and I want people to enjoy using the app for long-term health because they want to keep themselves well.” How important was it to cater for women who are pregnant or going through the menopause? “It’s something that I felt really passionate about because, not only are they a big part of my audience, it’s such a forgotten area, and women

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want to continue to train while pregnant or in the postpartum period, as well. For menopausal women, I’ve created a programme that‘s not too full on, because I’m aware that a lot of women have quite aggressive symptoms, so it’s a balance of strength and resistance training and mobility work for that stage in their lives.” What have you learned from working in the industry? “My perspective of fitness has certainly changed. We’re taught from a young age that exercise is only there to lose weight or stay in shape and through social media, you start to believe that life is better in a smaller body, but actually, it’s not all it’s cracked up to be. I’ve had to pull back from that mindset and have realised for me, it’s just as important to go to the gym as it is to have drinks and eat pizza with my friends. That‘s a life I can enjoy and one that‘s sustainable for me.” How do you wind down? “I find taking the time to prep and cook a meal so meditative – it’s one of my favourite parts of the day. Reading is also great, and I don‘t take work to bed with me!” Who inspires you? “The people who spring to mind are Dina Asher-Smith and Serena Williams – they’re incredible. I also get messages from people on Instagram who tell me about themselves and I think ‘that’s amazing!’, so it’s nice to see it from both sides. There are the big faces, but sometimes it’s the people that you really don’t expect who inspire you the most.” Give Me Strength is available now at givemestrength.app/ or on all other app providers