NEW! THE ULTIMATE GUIDE TO HEALTH & HAPPINESS
LISTEN TO YOUR BODY
What you REALLY need to know about EATING & EXERCISE!
...it’s telling you more than you think
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Daily habits of stress-free people
DAYS TO A HAPPIER YOU!
SHOULD YOU TRY CBD OIL?
STAY CALM AT WORK Useful tips and practical ideas to try
NEW YEAR NEW YOU!
LATEST news and expert advice
KICKSTART 2020 & KEEP GOING! HOBBIES FOR HEALTH
SPIRITUAL YOU
FREE TO THINK
The unexpected benefits of learning a new skill from scratch
Get in touch with the spiritual side of yoga
How you get a lot more back when you let go
CONTENTS
030 THE ULTIMATE GUIDE TO HEALTH & HAPPINESS
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NEW YEAR, NEW YOU! Learn to master your Physical Intelligence to achieve your goals in 2020!
CONTENTS
GET HEALTHY!
GET FIT! 014 Why work out?
048 Take control of your wellness
018 Eating and exercising for your age and lifestage
052 Feel positive about stress
024 Get back on your bike! 030 Build a winning mindset 034 Yoga and skiing: a fantastic combination 040 Get going this year! 042 Why myofascial release is your new favourite massage
054 Quiz: Are you stressed? 058 How to stay calm at work 064 The best complementary therapies 070 Simple, healthy swaps to boost your breakfast 076 Should you try CBD oil? 084 Is there really such a thing as beauty sleep? 089 Cut out sugar for good! 092 Look after your gut by enjoying fermented food
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CONTENTS
THE TEAM
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EDITORIAL
J U L E S TAY L O R Editor-in-Chief
CHARLOTTE MARTYN Managing Editor
DAVINA RUNGASAMY Production Editor
VICKY GUERRERO Production Editor C R E AT I V E
JULIAN DACE Senior Art Editor
ROBIN COOMBER Art Editor
M AT I L D A S M I T H Deputy Art Editor
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LEELA ROY Deputy Art Editor
WITH THANKS TO...
Christine Bailey, Kate Bennett, Maria Bez, Hannah Bullivant, Jo Carnegie, Samantha Clarke, Monica Garrison, Janey Lee Grace, Harriet Griffey, Gemma Harris, Melissa Kimbell, Charlene Lim, Natalie Lue, Sarah Orme, Marie Perry, Rae Ritchie, Annika Rose, Caroline Rowland, Jen Shaw, Sara Tasker, Leah Vanderveldt, Abigail Whyte, Julia Wills, Karen Young
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GET HAPPY!
LICENSING Licensing and Syndication Tim Hudson tim.hudson@immediate.co.uk International Partners Manager Anna Brown
100 Kickstart your new year!
PUBLISHING Managing Director Catherine Potter
108 Finding fun with a new hobby
FIND A COPY Call +44 (0)844 844 0388, visit www.buysubscriptions.com/craftspecial or email immediatemedia@servicehelpline.co.uk
110 The benefits of learning a new skill from scratch 113 Discovering your natural high 116 Standing strong with your determination 118 Quiz: Are you motivated?
I M M E D I AT E M E D I A C O M PA N Y
120 How to find your mojo
Chief Executive Officer Tom Bureau Managing Director, Bristol Andy Marshall
122 Get in touch with your spiritual side 126 Set your intentions with a vision board 130 14 days to a happier you! 136 Make your home your haven 142 Start the year with a journalling habit 146 Learn to let go... 5
Immediate Media Company Bristol Limited (company number 05715415) is registered in England and Wales. The registered office of Immediate Media Company Bristol Limited is at Vineyard House, 44 Brook Green, London W6 7BT. All information contained in this magazine is for information only and is, as far as we are aware, correct at the time of going to press. Immediate Media Company Bristol Limited cannot accept any responsibility for errors or inaccuracies in such information. Readers are advised to contact manufacturers and retailers directly with regard to the price of products/services referred to in this magazine. If you submit unsolicited material to us, you automatically grant Immediate Media Company Bristol Limited a licence to publish your submission in whole or in part in all editions of the magazine, including licensed editions worldwide and in any physical or digital format throughout the world. Any material you submit is sent at your risk. Although every care is taken, neither Immediate Media Company Bristol Limited nor its employees agents or subcontractors shall be liable for loss or damage.
SLEEP GETFACTS FIT Shine on the inside and out by taking care of your body, whatever your age.
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GET FIT
EATING & EXERCISING FOR YOUR AGE AND STAGE We all know that eating a balanced diet and exercising is good for us. Maria Bez and Kate Bennett discover that we can also tailor our approach to health according to our age, reaping even more benefits for our bodies.
Photography: Olesya Kuznetsova / Shutterstock
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here’s no ‘one size fits all’ for diet and lifestyle, and this is especially true as we age. The principles of healthy eating stay the same over a lifetime, but our hormones, metabolism and lifestyle undergo big changes. Our bodies need different foods and nutrients to adapt. It makes sense that if we want to have lots of energy, to enjoy a strong and healthy body, and maintain our weight, we need to adjust the way we eat and exercise according to our age. No matter where you are in your journey, you can take steps to enjoy being healthier and fitter for longer.
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SLEEP FACTS
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GET FIT
WHAT YOUR BODY NEEDS Myofascial massage releases our connective tissue and can offer real, long-lasting benefits and an understanding of what our bodies need, says Jo Carnegie
Photography: Image Source / Getty Images
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yofascial release is said to be a massage like no other, and is ideal for anybody who has sore shoulders and neck niggles because of sitting in front of a computer for a living. But it’s quite possible it’s something you haven’t encountered before. Fascia has fast become a buzzword in the wellness world. But what exactly is it? Sophia Ortiz, who runs the Bristol Massage Space Company, explains more: “The fascia acts as the body’s shock absorber, encasing all the muscles like a webbing,” she says. “The fascial system supports and connects every muscle, ligament, tendon, organ and tissue in the body.” It’s also helpful to think of the fascia like the white pith that holds the segments of an orange in place. The fascia needs releasing as it’s continually growing, binding together to provide support to the body. While this is an important part of our normal physiological function, too much of this may lead to the fascia building up in certain areas, preventing easy movement or a full range of motion – it’s the same reason why you feel stiff after sleeping, or need to stretch when you’ve been sitting in a chair at your desk all day.
While normal activity or stretching can prevent this build-up from happening, extended periods of inactivity, or injury, can require more attention.“Fascia with trauma or injury sticks together,” explains Sophia. “When left untreated, this can lead to hardening, pain and reduced freedom of movement.” This is where myofascial massage comes in, undoing all those knotted areas. “I describe myofascial release as a gentle, noninvasive form of resetting and steamrollering the body – but in a really nice and relaxing way!” says Sophia. “It’s a technique that has been around for about 50 years, but it’s become a lot more popular recently. It’s an exciting thing to add to a practitioner’s tool-kit and, due to its gentle nature, it’s especially beneficial for working with injury.” Whether you’re injured or just looking to work into some of those tension areas, everyone from professional sportspeople to stressed city workers and even pregnant women can reap the benefits of myofascial release (also known as MFR). Sophia starts by laying her hands on her client until they begin to relax. Next, she employs more traditional massage movements, gently kneading out any knots. She then holds, then massages
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Stress at work doesn’t have to be a given. With the right strategies there are ways to work more calmly.
GE THEALTHY
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GET HEALTHY
STAYING CALM AT WORK
Unable to switch off? Feel like you’re always under pressure? Dr Rangan Chatterjee tells Sarah Orme that setting boundaries is the first step to less stress...
Photography: Westend61 / Getty Images
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ost of us have experienced stress at work at different times in our lives. We may have turned the pressure into a positive by making a big change, or fulfilling a career goal. We may also have adopted stress-busting habits, such as keeping active, empowering ourselves by taking control, and using our support networks to help us relax or problem-solve. But sometimes new jobs, promotions or changes in workload mean an increase in stress and, before we know it, the negative effects of stress have crept up on us. According to the Health and Safety Executive in the UK, every year more than 11 million working days are lost due to stress, yet we’re often reluctant to raise mental health issues at work. A recent study by Accenture found that just 22 percent of people would be open about their mental health at work, and 27 percent believed it would damage their career. For 26-year-old Sophie, ignoring the level of stress she was under led to poor health and anxiety. Her job had always been fast-paced, but her company didn’t choose to take on more staff
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GE THEALTHY
Waking up feeling well-rested is good for our skin, as well as our body and mind. 84
GET HEALTHY
We know that a good night's rest is essential for our mental and physical wellbeing, but...
IS THERE REALLY SUCH A THING AS ‘BEAUTY SLEEP’? Words: Melissa Kimbell
Photography: skaman306 / Getty Images
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ith a third of the UK population averaging just five hours slumber a night, it’s no wonder sleep is always on our minds. From exhausted parents comparing bedtime battles, to busy people who can’t stop their thoughts racing when they hit the pillow, good sleep is the one gift everybody wants. It’s recognised that poor sleep has negative effects on the body. This can include headaches, drowsiness, lowered immunity and irritability, and a lack of good-quality sleep can also speed up the ageing process. “The body goes through five distinct sleep stages, from light to deep sleep, and then finally dream sleep,” explains insomnia specialist Kathryn Pinkham (theinsomniaclinic.co.uk). “A combination of all these stages in sequence, repeated several times during the night, is required for a good night’s sleep. The ageing process can accelerate when this sequence is interrupted, especially during the later stages when the body is healing itself,” she adds. The dream sleep stage is when all the magic happens – during
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Kombucha, kimchi, kefir – fermented foods are popping up everywhere, and for good reason. Sarah Orme and Maria Bez discover how they can give your immune system, mind and digestion a much-needed boost...
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Photography left to right: Natasha Breen / Getty Images; ThitareeSarmkasat / Getty Images; Westend61 / Getty Images
FEED YOUR GUT
GETGET HEALTHY FIT
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et’s face it, talking about your gut is definitely the less glamorous side of wellbeing. But, as you may have heard, there’s growing evidence that taking care of your gut can reap real benefits for both your physical and mental health. “Your gut is the centre of your being – it digests and assimilates nutrients from the food that you eat,” explains Robyn Youkilis, author of Reset Your Gut. “It’s where the majority of your immune system resides, and it also plays an important role in mood and hormones.” A healthy gut knows exactly what you need to feel your best, according to Robyn: “It’s your connection to your intuition; your unique gift that directs your best choices in life.” When your gut isn’t healthy, it can’t absorb the nutrients your body needs to function, meaning that your cells won’t work properly, regardless of how well you eat. “It’s like having a jewellery box full of diamonds, but not having the key to unlock the box to wear those beautiful gems!” Robyn explains.
Research has shown that your gut health (and what you eat) can also have a big impact on your mood. The gut is sometimes referred to as your second brain because it contains millions of neurons, or nerve cells. Our brains and guts are linked by a complex network of neurons, hormones and chemicals, and Robyn says that it’s this network that provides feedback to the brain on how hungry we are. The connection works both ways and stress and anger can also affect the gut, particularly if you suffer from conditions such as Irritable Bowel Syndrome (IBS). Similarly, a gut imbalance (often called ‘leaky gut syndrome’) can cause tiredness and low moods. Your gut’s microbiome is made up of tiny microbes that live inside our bodies and it can create more mood-lifting serotonin than your brain, so taking care of your gut can have a real impact on your mental health. So where does fermented food come into all this, and why is it so good for the gut? Fermented foods have been through the lacto-fermentation process, which means that naturally occurring bacteria feed on the sugar and starch within the food,
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Photography: Percolated .Photography
Marie’s first floristry workshop led her to a new career and lifestyle.
GET HAPPY
BLOOMING WITH CONFIDENCE
The prospect of being a beginner can seem intimidating, but learning a new skill from scratch can bring you more confidence, motivation and happiness, says Marie Parry
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feeling nervous and unconvinced that they would be able to make the arrangement we would be working on, only to leave feeling more confident, happy and motivated.
hirty minutes into my first floristry class, I had that lightbulb moment – this is what I was supposed to be doing! I’d signed up for the class a couple of weeks earlier, bored with the office job I had been doing for 15 years, feeling drained of energy and wondering what I was doing with my life. I had always had this little dream, tucked away in the back of my mind, of being a florist, but it seemed such an impossibility that I’d never given it serious thought. It had been so long since I had learned anything new, but when I saw the flower-arranging workshop being advertised I jumped at the chance to take part, relishing the opportunity to escape from the routine of my city life for a few days. “Workshops help us learn skills far beyond the activity taught,” says Amber Lort-Phillips, organiser of The Big Retreat Wales. “These range from a sense of community and the confidence that builds from learning something new, to meeting new friends and staying in touch with old ones,” she explains. My floristry workshop did just that. It was inspiring to step out of normal life for a while and do something more physical, creative and connected to nature. It’s so easy to become disconnected from the natural world when you spend your time sitting in front of a computer for nine hours a day in a fast-paced, city environment. Going on a little adventure to learn something new with other like-minded people in the beautiful North Wales countryside was a real tonic.
Growing skills For some, it was about learning a new skill; for others it was just an opportunity to do something for themselves. Some people lived alone and came along for the chance to make friends (one lady hadn’t spoken to another person for two days), and I get plenty of mums coming along who are desperate for a laugh and some adult conversation. Paula, a farmer and mum of an energetic toddler, burst into tears in her first class because it was the first time in a long time that she’d been able to drink a warm cup of tea. She told me that it really put a spring in her step for days afterwards. “I’ve decided to try flower arranging because I enjoy looking at flowers and want to learn a new skill,” Sian explained at her first workshop. She’s now a regular attendee. “It’s become so much more than that for me,” she says. “I really enjoy being in my own bubble, not being bothered by anyone. I use it to
Life lessons Photography: Percolated .Photography
Fast-forward five years and I’m back in the classroom – but this time I’m the one teaching the workshop. That first floristry class eventually led me on a journey to changing my career and moving out of the city – but it doesn’t have to be that drastic for everyone! When I started teaching, I hoped that everyone would leave my classes with a sense of achievement at learning new techniques and creating beautiful flower arrangements, but I was really surprised at some of the feedback I received – people were getting so much more out of the workshops. Many walked in 111
GET HAPPY
JANUARY JOURNALLING At the start of each year, Hannah Bullivant sits down with her partner to write a journal – a practice she credits with nurturing and enhancing their relationship, family life, goals and her mental health
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or as long as I remember, I have written in a journal (or diary, as I used to call it). I remember my first ever journal with its shiny Friends Forever cover and mini padlock, a Christmas present from my mum that I accidentally found before the big day. I had asked her for it for weeks and was so excited to finally get my hands on it. I drew big red crosses and wrote threats on the first page addressed to any would-be sneaky readers.
Thoughts and fears I have always loved writing and my journal gave me space to do so with no adult correction or intervention. I liked the secrecy of it, the ritual of using the tiny metal key to crack open the spine, having a paper space that was totally mine, private, a container to spill all my secrets and big feelings into. I have some of my diaries still, including the one I wrote in aged ten, the year my mum died. Oh how my heart breaks for ten-year-old me. I have always been someone with an active, buzzy, sometimes anxious mind, even as a child. My journals
companioned me throughout my childhood grief and typically angst-ridden teenage years and into the heart-bursting excitement and nervousness of university. I have the journals from the year I met my now-husband. A lot of career pondering happened in those pages, many lists of pros and cons. It held all my thoughts and so many fears about becoming a mother, and my journal accompanies me today as I navigate freelance work, family, friends, a social life and being a responsible human in the world. I live with anxiety and my head can feel very noisy sometimes. Writing down and processing my feelings in a non-judgmental, totally unbiased blank book has always been immeasurably helpful in my life. As soon as the words are out of my head (written or spoken), I feel instantly calmer. Journalling is one of the best ways I can support my mental health – and it’s free! The space in which to simply state what’s actually happening in my life or in my mind, and reflect on it in an unbiased way, resembles therapy to me. In reality, there is no comparison to therapy, which I think nearly everyone would benefit from, but this comes close enough.
Tool for reflection Ten years ago, on one New Year’s Eve day, my husband and I decided to write a review of the previous year, and plan the following one. We called it The January Book, and we enjoyed this process so much that it became an annual tradition, and an important part of our relationship. We find ourselves discussing topics that we wouldn’t otherwise make time for and it has brought us much closer. We use it through the year at key points, like our wedding anniversary, and at the quarter points of the year to check in on our goals – so we have since renamed it The Life Book. It’s a process we do both alone and together. The Life Book has led to deep discussions around the health of our marriage, career and house 142
Photography: Hannah Bullivant
Hannah adds mementos to her journal to preserve happy times and release those feelgood memories later on.
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