Health And Wellbeing Magazine 2021

LIVE WELL

EAT WELL

MOVE WELL

LOOK WELL

YEFSEYOEULCAWN!E L L

AUG 2021

TASTY SUMMER TREATS TO INDULGE IN

LOOK & FEEL YOUNGER 50

WAYS TO AGE WELL

START YOUR GOOD NIGHT’S SLEEP PLAN Take our survey on pg 129

ALESHA DIXON Fitter in her 40s and loving it

Say Yes To Success!

How to change your outlook and your life

EAT TO BEAT BURNOUT Boost energy and get back to your best

YOUR HAPPIEST SUMMER EVER

W O N Y O J E MOR

TUDE JOURNAL TI RA G N W O R U YO KE MA S IN THE GARDEN 4 ORTCUTS TO SUPER HYDRATED SKIN IN W S ES LN EL W K IC U SH 4Q WALKS TO EXPLORE 4 L TA AS CO K U ST BE 4 AUG 21 £4.99

PLUS! GET WELL WITH Andrea McLean • Amanda Byram • Caroline Barnes • Kristoph Thompson

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

Editor’s Letter

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

HO LLY TREAC Y

Senior content creator: Rachael Perrett rachael.perrett@aceville.co.uk Senior content writer: Stacey Carter stacey.carter@aceville.co.uk Editorial assistant: Daniella Gray daniella.gray@aceville.co.uk

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H

ello and welcome to the August issue of Health & Wellbeing and have we got an exciting issue for you! First off, have you had a chance to tune into our new podcast, Walk To Wellbeing? Check our guests such as our fabulous columnists Amanda and Andrea and many more. Next up, we didn’t think we were giving you enough H&W love, so we’ve got 32 extra pages of wonderful advice and entertainment – we hope you enjoy our new sections of the mag. Thirdly, the time has finally come for us to reveal our H&W award winners, so on the 15th July, we’ll be hosting a fantastic virtual ceremony and you’re all invited!

Head to page 124 to find out how to sign up.

And finally, I’m so proud to announce our amazing cover star this month is the fabulous Alesha Dixon. If you flick to page 26, you can read her full interview and discover her life lessons she’s shared with us, including her outlook on ageing: “With every year you get older, you’re lucky to be alive. I’ve got wisdom and experience that I didn’t have 20 years ago. There’s so much to be thankful for and I want to keep feeling like this when I’m 50 and 60.”

And in the spirit of healthy ageing, we’ve dedicated our 10-page special to living your healthiest you. Head over to page 79 where you’ll find 50 amazing tips to look after your body and mind and keep you feeling your absolute best.

I’m personally embracing every new line and silver hair, because what a privilege it is to be living and growing into this version of myself – here’s to owning our experience with pride and embracing our future selves in the finest health.

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Holly

NUTRITION KEYS VG

Vegan

V

Vegetarian

DF

Dairy-free

GF

Gluten-free

SF

Sugar-free

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

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

Vicky, Deputy editor “As the H&W team knows, I love craft – it‘s definitely something that’s got me through the many lockdowns.

That’s why I can‘t wait to make my very own gratitude journal, following the steps over on page 38!”

3 Health & Wellbeing

Stacey, Senior content writer ”Does your current routine need a bit of a refresh? On page 11, our feature Routine vs Regime will help you find the spark in your everyday, and might even inspire you to form new habits.”

Daniella, Editorial assistant ”Take it from the experts: gruelling exercise won’t help you to feel good about yourself. Turn to page 59 find out how you can still achieve your goals with a balanced, kinder approach to your training.”

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Contents

August 2021

T

26

ON THE COVER

Travel well 40 WELLNESS WANDERLUST Cultivate some holiday happiness with these post-lockdown settings

Eat well

Start well

43 POWER UP YOUR PLATE

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

Nutritionist Rosie Millen shares her top foods to beat burnout

8 CLEAN UP YOUR ACT

51 TREAT YOURSELF TO A SWEETER SUMMER

H&W uncovers the antibacterial beauty trend

Round off a day spent in the sun with lighter-style desserts from Slimming World

Live well 11 IS IT TIME TO REVAMP YOUR ROUTINE?

56 3 WAYS WITH TOFU A selection of tasty recipes using this versatile veggie hero

These are the tools you need to switch up your daily schedule

Move well

14 7 WAYS TO BECOME A BETTER LISTENER Fine-tune your skills to help your relationships soar

59 OVERTRAINING: A DANGEROUS GAME

18 ANDREA MCLEAN

The experts reveal what happens when you hit your workouts too hard

Our columnist and founder of This Girl is on Fire reveals how she tries to find balance in her life

51

62 HOW TO DO THE PERFECT SQUAT Become a master of the move with resident PT Kristoph Thompson's tips

22 YES YOU CAN! Advice from the experts on how to change your outlook on life

64 JUMP TO IT

26 ALESHA DIXON

Here’s why skipping could make a great addition to your workout routine

Our cover star talks the power of parenthood and why consistency is key

Walk well

Create joy

70 GET SOME VITAMIN SEA

34 HORTICULTURAL HACKS FOR INNER GROWTH

The science behind why walking near to the coast can give your health a boost

Proof that you don’t need to spend hours in the garden to reap the benefits

73 WALK TO WELLBEING PODCAST

36 9 WAYS WITH COURGETTES

Take control of your health, one step at a time with our guests' wellness journeys

Family-friendly recipes to enjoy this season

38 SEW SOME GRATITUDE

74 STEP YOUR WAY TO GOOD HEALTH

Stitch your own journal in a jiffy with craft pro Corinne Bradd’s step-by-step guide

Walk away from the stresses of daily life by getting your boots on

4 Health & Wellbeing

124

121 In every issue 132 WHAT HAPPENS WHEN...I SOCIALISE?

Look well 91 15 WAYS TO KEEP YOUR SKIN HYDRATED Quench your complexion’s thirst with these expert tips

94 SOLE MATES Our selection of the best footwear to keep you supported and comfortable

108 AMANDA BYRAM Our wellness guru shares her ways to a summer of relaxation

Feel well

This is what goes on when you interact with friends and family

144 10 WELLNESS WINS Bolster your health and wellbeing with these tips to hook onto your daily practice

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

146 FINAL SAY We sat down with celebrity make-up artist Caroline Barnes to find out her skincare go-tos and the advice she’d give to her younger self

SUBSCRIBE TODAY

111 IS A MINDFUL MENOPAUSE RIGHT FOR YOU? Find out how to embrace this stage of your life instead of fearing it

116 YOUR GUIDE TO A HEALTHY HOLIDAY These tips will help you stay well while on your travels

121 HOW TO BE MORE SELFISH Learn how taking time for yourself will benefit you, and others

124 THE HEALTH & WELLBEING AWARDS 2021

Your healthiest you

Have your say and help us celebrate the wellness heroes!

80 FOOD FOR THOUGHT Pile up your plate with youth-boosting bites

We’re delving into the land of nod with our Sleep Stories campaign

82 MAKE A MOVE

133 DOCTOR’S CLINIC

Keep your body young and active with these workout tips

Midwife Marley shares her tips for the best post-partum health

84 STAY HAPPY, STAY YOUNG

134 “I WALKED BACK TO WELLNESS”

Consider these other factors to boost your wellbeing

One inspiring woman shares her story on how walking helped shape her outlook on life

86 HEALTH HACKS TO AGE WELL

137 LIVING WITH DEMENTIA

Use this knowledge to feel your best inside and out

129 HOW ARE YOU SLEEPING?

Learn more about what life is like living with early onset dementia

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

For details, turn to page 30.

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

142 “BECOMING A DOG OWNER SAVED MY LIFE”

COVER: Alesha Dixon

88 GLOW GETTER Discover the top 10 ingredients you need for radiant skin

Find out how exercise and daily walks turned this woman's life around

NEXT ISSUE ON SALE: 5th August 2021

5 Health & Wellbeing

CREDIT: NobleBlu, photography by Claire Harrison

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All one has to do is follow everything step by step from the Diabetes Freedom manual. Diabetes Freedom is available in e-form and can be downloaded on any of your devices.

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START WELL

THE HEALTHY

HOTLIST

DON’T SWEAT IT Summer is here, which means you can pass off a sweaty brow for that good ol’ summer glow instead, but we’ll have you know that sweating can provide some great benefits.

Laurie Hooper at The Natural Deodorant Co. explains them and the reasons behind more of us choosing natural alternatives.

A bite-size look at what’s trending in the world of wellness WHY YOU SHOULD KNOW ABOUT…CHARCOAL As something that’s key to lighting a barbecue, you might be surprised to know that charcoal is a handy ingredient to have in your bathroom cupboard.

Helping to deeply cleanse and purify your skin, charcoal is known for its detoxification properties to those in the skincare game.

The caveat? It’s better to use it on oily skin, because the charcoal reduces the amount of oil within your pores, explains Bianca Estelle, a skin specialist and medical aesthetician (biancaestelleaesthetics.com).

“Charcoal is largely found in face masks, both the peel-off variety and the clay kind.

Make sure you don’t overdo it by applying the former every day and instead, stick to gentle products to reveal clearer, smoother skin. At bea Skincare, charcoal is in the Vitamin Infused Konjac Sponges [£24, bea-skincare.com] to help maintain your skin’s normal pH levels and protect its natural lipid barrier.”

“Sweating plays an important role in helping your body to regulate its temperature, eliminate toxins and maintain the balance of salt levels. As a general rule, antiperspirant uses aluminum salts to stop sweat from leaving your pores and deodorant acts as an antibacterial on your skin’s outer layers.

It stops the bacteria in your perspiration from smelling, often by killing the bacteria or neutralising the odour.”

“Until recently, natural deodorant was a bit like antiperspirants’ less-cute best friend. It wasn’t as long-lasting or effective, and most people wouldn’t consider trying it. Hygiene remains essential for the majority of people, but there’s now an increasing interest in health and wellbeing, which has been further emphasised during the pandemic.”

USE YOUR HEAD

Exfoliating Scalp Brush £8, helloklean.co.uk Hello Klean’s hand-held Exfoliating Scalp Brush sloughs away the dead skin cells and stimulates the scalp. Designed with an easy-grip handle and super-soft bristles, it allows for a gentle scalp massage without irritation.

Whether you have straight, curly or coily hair, it’s suitable for all.

Westlab Soothing Dead Sea Salt, £4.99, boots.com Helping to soften and soothe, these salts are the perfect companion to your shampoo to ensure a healthy and flake-free scalp. Specifically designed to alleviate pesky itches, the salts create a gentle abrasive, which buffs away dead layers of skin and rebalances your scalp.

Scalp Coconut and Guava Hair Scrub, £12.99, vitacoco.co.uk This anti-dandruff scalp scrub features natural particles of walnut, coconut shell powder and pineapple extract to help gently exfoliate a flaky scalp.

The coconut water and guava make a dream team, leaving your hair and scalp feeling instantly refreshed.

7 Health & Wellbeing

“Natural deodorants have become a popular choice. They are effective immediately after application, whereas antiperspirant doesn’t start working until a few hours later, which is why you’re told to apply antiperspirant right before going to bed, so you’re protected in the morning. They also don’t tend to leave any powdery marks on clothes.” You can find out more about The Natural Deodorant Co.’s products at naturaldeoco.com

Clean up YOUR ACT Beauty hygiene has been taken to a whole new level.

H&W reports the reasons behind the trend

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esponding to a world where bacteria and germs are strictly not welcome, the antibacterial beauty boom means big things for optimising skin health. With more emphasis on having a solid skincare regime than ever (thanks a lot, ‘maskne’), there is cause for concern for those who suffer with skin problems when you over-do it on the product front. Here, we break down a clean beauty regime and key ingredients that should be on your radar.

SUPPLY AND COMMAND You’ve got to hand it to the beauty industry.

It’s certainly capable of listening to what the people want when it comes to the products we use on a daily basis, whether it’s a cruelty-free SPF or multipurpose treatments that mean more bang for your buck. This time, it’s all about having your products work in harmony with your skin, leading to a less-is-more approach, but why are more brands heading this way? “They’re becoming more aware of toxins and how harmful they are to your skin, as they’ve been linked to many side effects, such as rosacea, psoriasis, eczema and pigmentation,” says celebrity facialist and skincare expert, Lisa Harris (lisaharrisksinscience.co.uk).

Although not a new beauty breakthrough, it’s become more popular in the last 12 months and could be down to consumers demanding more insights into what their products contain.

“Aside from COVID-19 and a big focus towards the impact of viruses, there are other factors that we’re more aware of that hinder your skin’s performance and health,” says Sarah JayneTipper, skincare specialist and training director for Pure Swiss Aesthetics (pureswissaesthetics. com). “These are stress, poor diet and gut health,

sun exposure, harsh weather conditions, irritating household or personal care products, lack of sleep and air pollution.”

CLEAN CUT Ever tried doing skincare and your skin simply doesn’t care? This could be due to overbearing your skin with a multitude of products and as a result, leaving it stripped and irritated. Antibacterial and antimicrobial beauty (yes, there’s a difference) aims to fight infections and balance your skin’s microbiome. “We use antibacterial ingredients to create a hostile environment as a way of destroying or inhibiting the growth of bacteria,” says Sarah-Jayne.

“Antimicrobials, on the other hand, destroy or inhibit the growth of all microorganisms, including bacteria, fungi and viruses, which can eradicate a number of skin issues and acne symptoms.” She says that by keeping your skin’s natural balance in check, the results can be seen pretty sharpish.

“By yielding off infection from germs, you strengthen your skin’s most important protective mechanisms and the outermost layer, known as the acid mantel. This layer is one of your skin’s most important protective and defensive layers, and when it’s happy the benefits can be felt immediately.

The effect calms and restores comfort and balance to your skin, while reducing redness in the long term.”

BAL ANCING AC T OK, so a balanced skin microbiome can lead to a healthy, glowing complexion – so far, so straightforward. But, this doesn’t mean racing to the bathroom and scrubbing your face like it’s going out of fashion. Professional make-up artist Joy Adenuga (joyadenuga. com) says it’s possible for your skin to be too clean and overuse of certain ingredients can be counterproductive. “Using antibacterial beauty products alone won’t keep your skin clean or germ-free, and you should still be adding hydration and protection to your skin’s barrier,” she explains. In terms of knowing what to swerve on the shelves, Joy

8 Health & Wellbeing

says to avoid skin irritants, such as parabens, phthalates, formaldehydes, fragrance and dyes. “Overcleaning your skin can create skin redness and a weakened skin barrier, as well as breakouts from stripping your skin’s natural oils.”

GLOWING UP While a clean beauty regime may look different for everyone, the good news is there are some essential ingredients to keep an eye open for, most of them deriving from oils and acids.

“More commonly, antimicrobial products are used in the cleansing or toning stage [of a skincare routine],” states medical and cosmetic doctor Dr Yalda Jamali (she’s @dr.yalda on Instagram). “Common skincare ingredients that are found with antimicrobial properties are tea tree oil, benzoyl peroxide, rosehip oil, witch hazel, sodium hypochlorite and phosphorus acid.

They all work similarly to protect your skin from daily external pollutants and impurities, which helps to prevent and reduce breakouts.” Again though, some oils should be approached with caution, as some can inflame the skin. “Lavender and tea tree both work topically and are the most sought for ingredients in skincare properties. They’re antibacterial, antiviral and help with fungi and inflammation in your skin. Tea tree has great antibacterial properties that help to clean the skin too,” Lisa adds. So, what’s the pinnacle of clean beauty? For SarahJayne, it’s using results-driven products that will treat your skin without stripping it.

Your cleanser, for example, should be calming and soothing, while your night cream should contain powerful antioxidants to neutralise toxins and oxygen radicals.

“This regimen focuses on the overall structure of your skin, without using too many products or risking upsetting the skin. The products are gentle yet effective and help recharge the healthy cells and eliminate toxins, supporting immunity and health.” The key to glowing, healthy skin really is in your hands. H W

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

IS IT TIME TO REVAMP YOUR ROUTINE? Deviating from your daily schedule might seem counterintuitive, but there are big benefits to be gained from changing up your day

11 Health & Wellbeing

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ake up at 4am; start the day with a green smoothie at 6am; meditate before your coffee at 8am and don’t forget to catch up on world events at 9am. While CEOs often credit their routine for being the secret behind their success, rigid regimes aren’t always the colour-coded super-skill they’re made out to be. In fact, psychology experts and life coaches argue that being less fixated about your daily comings and goings, and allowing more room for spontaneity, can not only make you productive, but happier, too.

As we approach a busier schedule postpandemic, learning to be more flexible with our plans can only be beneficial, so we asked the experts in routine-making, how we can start breaking our own rules.

My way or the highway Many of us were told that organisation was key at school (it’s probably where a lot of us had our first foray with a highlighter) but are there pitfalls to planning your day out to the last millisecond?

“Organisation leads to increased productivity, but being overly orderly and too rigid could limit you,” says business consultant and life coach, Angie Wisdom (angiewisdom.com). “If you’ve created this mental space where there is no other option, and it must be a certain way at a specific time, your mind will have difficulty seeing other possibilities. It’s almost as if you start to believe it has to be this way to be right.”

While having an organised life can make everything seem and feel more streamlined, when the unexpected pops up, it can throw us into chaos. This is what causes us to turn down last-minute plans or resent abrupt changes. “The challenge occurs when something unexpected does arise, where you need to adapt and you can’t process that,” warns Angie. “It then becomes a bigger obstacle than it actually is, and you might miss out on opportunities or waste time fretting over what isn’t.”

Take a gamble How then, can we make our routines more resilient to change? Enter spontaneity.

“Spontaneity helps to create a problemsolving mindset and can often lead to

unexpected opportunities,” says Angie.

“When your mind has the ability to be spontaneous, you’re more likely to see multiple outcomes and navigate yourself out of difficult situations, instead of being stuck on a preconceived idea of how things should be. Having this ability can open other doors and options you didn’t see before.”

Studies show that people who factor in spontaneity to their life are 38 percent more likely to be content and happier (OnePoll); so, while you can’t plan in an out-of-the-blue phone call from a friend or a new agenda to your workday (that would defeat the purpose), you can leave room for flexibility in your daily routine, as career coach Caroline Wellingham (raisethebarlifecoaching.com) explains; “try the ‘Five Second Rule’. If you

12 Health & Wellbeing

think of something that you want to do and you know it will help you in achieving your goal, just count down from five and then just do it. Also think about how you can push yourself outside your comfort zone – maybe set a challenge of doing one thing every day or week that is spontaneous. If you’re stuck, Google ‘fun things to do today’ and just pick one thing that excites and scares you a little.”

At face value Another way to become more flexible is to ask what your values mean to you. “The key to becoming more organised where it matters is to look at your priorities and non-negotiables,” says Angie. “Make a list of the things you need to do for your wellbeing

LIVE WELL

and productivity, such as a meditation or exercise.” Doing this will help you to work out what‘s worth spending your energy on and where you might better use those pockets of time. Do you always hold back from making plans on a Sunday because you think it might make you tired come Monday? Sometimes the things we fret over can actually help energise us, by pushing us out of our comfort zones. “Be aware of your values,” advises Angie. “That way, when you face changing circumstances, you have a compass for navigating the environment.”

If it doesn’t affect your core values, it’s probably a good idea. No excuses then; the next time someone offers you an opportunity that means stepping out of your routine, don’t be so quick to turn them down. H W

64% of people who describe themselves as impulsive say that they are ‘happy’ or ‘very happy’ with their current lives. snaptrip.com

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7 ways TO BECOME A BETTER LISTENER If you find yourself frequently zoning out when someone’s talking, you could be seriously harming your relationships. Here’s how to improve your listening skills for good

A

re we losing the art of listening? Research by high street hearing specialist Hidden Hearing has revealed that the majority of Brits think themselves to be ‘active’ listeners rather than ‘passive’ listeners who pay full attention to the conversation by listening and responding, despite more than half of those surveyed admitting they often interrupt or fill in sentences when someone else is speaking. The survey also found that a third of women wish their partner would listen to them more during a conversation, compared to one fifth of men. So how can we become better conversational partners? We turned to the experts for their help to improve our relationships...

1

3

LISTEN BECAUSE YOU WANT TO UNDERSTAND

ASK ABOUT YOUR INTENTION

“Instead of doing it ‘just to be polite’, you should listen because you are genuinely interested in what the other person has to say,” says Chris Pleines, a dating expert from datingscout.co.uk. “Arguments are not all bad, in fact these heavier conversations are needed to improve relationships.

The goal when communicating is to understand and express.

If you lack understanding of your partner, it will also affect how you express which does not solve your problems.”

“Sometimes, a friend or a partner will rant over their woes and challenges to us,” says Chris. “At these times, it’s best to ask them this question; ‘Am I listening or are we problemsolving?’ If they tell you that they only want you to listen, then just listen. Most of the time, people just need to get it out of their system and they already know how to address it. If they answer otherwise, then you know that they will consider your opinion. Let them know about what you think and your advice after you’ve heard the whole story. Don’t cut them off halfway as they may tailor their story to what you want to hear. Collaborate on your solution plan after you’ve heard everything there is to hear.”

2 USE NON-VERBAL CUES “Be present and actually hear what the person is saying to you,” says Danny Clarke, founder of Simply-People (simplypeople.co.uk). “Consider both the words that are being said and non-verbal cues, such as body language. Let the person know they have your attention and listen to the words and the way they are saying them. The worst thing you can do is become distracted or multitask, as not only will you miss key cues, it’s also a surefire way to become a bad listener.”

14 Health & Wellbeing

LIVE WELL

4 FIND THE NEED BEHIND THE WORDS “Your goal in clearly listening should be to allow yourself to enrich the other party’s life,” says business coach Phil Drinkwater (phildrinkwater.coach). “It’s key not to interrupt, since this will be received as a sign that you aren’t truly interested in what the other person has to say. Crucially, aim to find the need behind the words they are saying. For example, if they say ‘you’re always out’, you might realise that they’re afraid of losing you, or they need more quality time with you. Once they understand you’re compassionately interested in their needs, and hearing their truth, you could ask further questions, such as how they would know if their need was now being met. Resist the temptation to become defensive by seeing this as an opportunity for personal growth, and verbally thanking them for the feedback.”

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DON’T BE A DEBATER

KNOW WHEN TO TALK

“You are in a relationship, and not a debate,” says Chris.

“We tend to listen for things that we often disagree with instead of also actively listening for things we agree with. This leads us to always respond with, ‘Yes, but,’ or ‘I know, but’. That makes listening onesided since you are too busy building your case and being the debater. Instead of seeing your conversation partner’s point and acknowledging them, you are too preoccupied with rebutting.

To be a better listener, you must know how to listen to the entire conversation – the good, the bad, and everything else in between. Listen to hear, and not to reply. The ‘win’ isn’t to break down the other person’s argument, it is about meeting halfway and understanding each other so you can reach a satisfying compromise.”

“Look for cues to know when the other person has finished,” says The Relationship Guy, John Kenny (johnkennycoaching. com). “They‘ll look at you, or may break eye contact and look away. Ask them, politely, if they have finished, and if they want you to give advice. This is your time to respond, if you don’t agree or have an opinion they want to hear. Start your reply with something like, ‘I hear what you are saying’, repeat back to clarify understanding – ‘my thoughts’, ‘what I feel’, and then say what it is you need to. If you disagree, try and find something you do agree with first: ‘I hear what you‘re saying and I agree that...’ The more that you engage with what they say, the more effective the communication and the more likely it is they will reciprocate when you‘re speaking.”

7 REPEAT KEY PHRASES “Repeating back phrases not only helps the other person know that you are listening, but it also helps you to comprehend the message and digest the conversation,” says Danny. “If you’re unsure as to the meaning of something the other person has said, don’t be afraid to ask questions. Again, it shows that you are listening and wanting to ensure that you understand what’s being said and the entire conversation.”

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NEWS

well

being PROTECT YOUR ENERGY

See

The pandemic has created two scenarios: those living alone may have been unwillingly roped into weekly Zooms, whereas people with a full house might have struggled to find a few minutes for themselves. If either of those applies to you, or you’re somewhere in between, know that your feelings about the world unlocking are totally valid. New research* has found that more than half of UK adults said they felt happier during lockdown, with having more time to themselves as a contributing factor. So, forget FOMO. The experts at Cricut want you to have more TOYO – time on your own, even if it’s just 30 minutes and they say it’s important to earmark this time by scheduling it in your diary. Wondering what to do with your time?

Hobbies such as learning how to make your own gratitude journal are great for boosting your mental health. Head to page 38 to learn how to do just that.

With lockdown restrictions easing across the UK, it’s never been easier (and more fun!) to support small businesses. And, with that, why not head to your local cinema? All you need to do is grab your popcorn and get comfy!

WELLBEING TIP OF THE MONTH Drink tea to boost your brain health Need more reasons to enjoy a cuppa? We’ve got you covered. Putting your feet up with a hot cup of tea is like therapy in a mug, which is good, because new evidence is on par. It’s down to the bioactive compounds, the experts say, helping to alleviate stress and anxiety, while keeping you calm and focused. How many cups do you need?

Two to three should do it.

Do You’ve heard of the benefits random acts of kindness can have to your own wellbeing, so with 78 percent* of people worried about the threat of litter on nature, cleaning up rubbish could be a great way to give back.

It’s time to get those hands dirty.

Read

BOOKED IN

Whether you consider yourself a gardening novice or a green-fingered guru, this new book focuses on how the activity can positively impact wellbeing. The Joy of Gardening: The Everyday Zen of Mowing the Lawn, £11.99, amazon.co.uk

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It’s sometimes hard to put into words what it feels like to turn the final page of the latest novel you’re reading and, if it’s made a real mark, you want to tell someone about it, right? Being part of a book club means you can do just that. We have our own here at H&W that’s free to join, but if you fancy something that’s more committal and subscriptionbased, Poppy Loves London is an online community of

women who come together each month to discuss books, as well as take part in lifestyle events, such as cook-a-longs and craft workshops. Yoga sessions and movie nights are also on the agenda! Just head to poppylovesbookclub. com to find out more information. Want to try your luck at updating your bookshelf? Turn to page 21 to find out how you could win a bundle of books from Hay House.

*esearch by wildearth-nutrition.com

*cricut.com

HELPING YOU ACHIEVE A HEALTHY, HAPPY MIND

Andrea McLean “Expecting our lives to be in perfect unison

at all times is unrealistic” Our columnist and founder of This Girl is on Fire, Andrea McLean, reveals how she tries to find balance in her life

T

he first thing to remember when you are trying to get any kind of balance in your life is that there will always be a bit of wobbling.

I know that when I first started working full-time for myself on my own business, getting the work/life/home/ family/relationship/me balance was as out of balance as it could possibly be. I was way off kilter! If my life had been a cartoon picture of me on a sailing boat in a storm, it would have shown me leaning so far back over the edge my head would have been touching the water, my life jacket weighed down by work and stress, with every other aspect of my life clinging on to the mast, waiting for me to notice it.

Having my whole life so out of balance felt impossible to fix because there was so much that needed to be done, and I couldn’t see a way around it. I literally didn’t have a spare second in the day to fit in anything other than slaving over my hot laptop, working on our business, fixing problems as they came in and spending every night wondering if we’d even made a dent in it. My daily planner was jammed with notes, side notes and to-do lists that never got completed – in fact, they just seemed to grow.

WHAT CHANGED? I DID. The workload stayed intense, but I changed the way I was looking at it. Rather than feeling like I wasn’t getting any part of my life right, I recognised that this was simply an insanely busy moment in my life – I was starting a brand-new venture, so of course it was going to take up every waking moment. It needed to, because I had quit my job to do this, and I had a family to support! Recognising that this was a moment in my life where my work needed 100 percent of my energy took the pressure off.

I sat down with my 14-year-old daughter, my youngest and the only one still at home, and had a very honest conversation with her.

I explained to her exactly what was going on.

I told her that for this short space of time, I was

giving a lot of myself to this new work venture because I really believed in it, that it was going to one day help change the lives of millions of women around the world, but it needed a lot of my energy right now to get it off the ground. It wouldn’t be like this forever, and I was so grateful to her for her understanding.

She would have mum back very soon, but for

I will never be able to have every single part of my life functioning at 100 percent

the next little while, I was going to be neck-deep in this. I tried to at least have dinner with her every night, even if was a quick bite at the kitchen counter, talking about school and friends for half an hour before I went back into our home office again.

But the trade-off was keeping Wednesday nights sacred to us. Every Wednesday, even though my brain was screaming that I had a thousand things that needed to be done for the next day, I downed tools at 8pm and sat with her to watch a movie of her choosing.

Wednesday night became ‘Mum and Amy Movie Night’, where for a few hours we laughed at silly romantic comedies, cried at sad romantic weepies, giggled at daft Pixar animations and revisited some old Disney classics that we hadn’t seen for a while. Films that I would never have stopped my work schedule for, but that I’m so glad I did.

18 Health & Wellbeing

Once I had kissed her good night and she headed happily off to bed, I’d work for a few more hours, because that’s what needed to be done so that I wouldn’t be behind the next day.

I was tired; I didn’t get enough sleep, but it was so worth it.

Now that things have calmed down a little and we are working 10 hours a day, six days a week instead of 15/7, I have been able to address my work/life/home/ family/relationship balance by working on the wobbles.

WHAT DO I MEAN BY THIS? Well, it means accepting that I will never be able to have every single part of my life functioning at a 100 percent, with every box ticked, all at the same time. It’s impossible. At certain moments, one part of our life will need more time and attention than the others. It’s like the sailing boat analogy again – even though you have chartered a course, in order to catch the wind, you need to adjust the sails and then lean into the pull. If the waves are choppy there will be some zig-zagging to allow for the swell. And yes, eventually, you will get to your destination, there will just have been some fine-tuning, some give and take along the way.

And for much of it you’ll actually have been off course, constantly tweaking and adjusting to get yourself back on track. There will be very few times when you are travelling smoothly in a straight line. That’s how life is. And the better you get at adjusting to each swell, each change in the wind, the less of a drama it is. It’s just what you do to get to where you’re going.

It’s not a straight line; it’s wobbly.

HOW DID I GET MY HEAD AROUND THIS? I stopped aiming for 100 percent. That was quite a tough thing to do, and interestingly it made me realise a few home truths about myself. I discovered that, rather than being lazy (which is what I thought I must be because I never hit my target), I am in fact hugely

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.

up; for me they come under these sections: Exercise, Meditation, Eating Well, Finish Work in Good Time, Get Seven Hours’ Sleep. And I put a tick or a cross next to these. I used to aim for 100 percent every time with these and mentally beat myself up if I didn’t achieve them, not taking into account the last-minute changes that happen in day-to-day life, or the fact that some things take longer to do than expected. Now that I’m aiming for 80 percent, I feel a much bigger sense of accomplishment.

And finally, my Life-Balance To-Do List, which is split into these sections: Health and Fitness, Family and Friends, Romance and Relationships, Fun and Recreation, Personal Development, and Spiritual. Under these headings I put the things that work personally for me – whatever my fitness goal is right now; a Saturday date coffee with my husband; my movie night with Amy; my weekly coaching session which keeps me on track; my meditation.

All these things are personal to me, but they are great starting points for anyone who wants to try to get some kind of flow with their life balance. Because that’s the thing about flow. It moves with whatever is put in its path. It finds a way around; it slows down, it speeds up – it doesn’t stay rigidly the same.

Expecting our lives to stay the same, to be in perfect unison at all times is unrealistic and sets you up for disappointment. So set your destination, hoist your sails, but remember that to stay afloat you need to be flexible, adjust your course and know that those with the best balance are the ones who can shift their weight and move with the wind, not the ones who fight to stay in a straight line.

Allow for the wobble – that’s the secret to perfect balance. H W

@andrea_mclean @andreamclean1 officialandreamclean.com

competitive with myself and I like to give my absolute best to everything I attempt to do.

By trying to hit 100 percent every time, in every part, I was setting myself up for failure – because it’s impossible.

I started aiming for 80 percent. If I hit 80 percent success, in 80 percent of what I did, that meant that I was doing incredibly well. If I got 60 percent in one part, I was happy with that too, because it still showed progress and at the very least, forward momentum.

SO HOW DID I MEASURE ALL THESE THINGS? In my daily planner. I am a relative newcomer to the world of planners. I have always had a diary where I put down all my commitments – where I had to be at what time, etc. I have a journal; a notebook where I jot down my thoughts about things – you know, life, the universe and everything. But a planner? No – what would I put in it? Well as it turns out, I put my whole life in it…

Every Sunday, I write down my goals for the week, both personally and professionally.

I then write down three things that I am excited about that are coming up that week.

I jot down what my daily goals are in different ways. For example, my to-do list of things that have be done, the meetings I have lined up, my deadlines etc. In another section, I write down the habits that I want to keep 19

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21 Health & Wellbeing

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“

T

here’s no such thing as can’t”, was the message my parents recited to me as a child whenever I dared suggest that a piece of homework was too hard or a climbing frame too high. And although as a youngster I believed them, as the years have gone by my sense of fear has developed. Now, when faced with a new dream or ambition, I can’t help but first think about all the reasons why it may fail, rather than focus on the steps I can take to make it a reality.

I know I’m not alone in thinking like this. I hear friends talk about how they couldn’t possibly go for a promotion because they’re sure someone better would apply, and others discuss all the reasons why they could never run further than 5K, despite having the capability to do so. It seems that, for many of us, the possibility of failure is simply too hard to bear.

BIASED BRAINS According to clinical psychologist Dr Clair Burley (drclair.com), this is an evolutionary problem. “Our brains are hard wired to be threat-focused,” she explains. “When faced with something new, we automatically scan for threats to our physical, psychological, emotional and social wellbeing. This means that we are more likely to see the risks involved in a challenge rather than the benefits – at least to start with – and that focus can lead us to over-exaggerate the things that could go wrong, or the ways in which we might fail.” But we shouldn’t be held back by our fears. “Being threat averse, and staying in our comfort zone, can keep us safe but also stuck,” she adds. “Stepping outside our comfort zone, by going for that job interview, for example, or trying a new hobby, can help us grow and have a positive impact on our lives and wellbeing.”

SMALL STEPS So, what’s the answer? For Pascale Lane, a life coach and the author of How to be Happy in Life and Love: A guide to living the life you deserve (youfulfilled.co.uk), gaining self-confidence and reminding yourself of your own inner strength is a good place to start. She suggests trying the below steps in order to refocus your mind on what you can achieve...

Step 1 Understand all the things that you are really good at. It sounds simple, but it’s so important as a starting block. Think about everything that you have achieved in your life so far. List them all on a piece of paper and take pride in the words staring back at you.

Step 2 Ask yourself what you would like to achieve.

How many of those things are within your

grasp? Consider what it is you need to do to take one small step towards one of the things on that list. It only needs to be one thing at a time, but pick one and do something about it.

Remember one tiny step each day will take you very far over the course of a year.

Step 3 Surround yourself with the right kind of people. There are two kinds of people in this world – the ones that will support you in everything you do and the ones that like to keep you firmly on the spot. Surround yourself by go-getters who encourage you to be the very best version of yourself.

Step 4 Realise that knowledge is everything.

What do you need to know that will help you tomorrow? Educate yourself and take time to explore, investigate and learn. The more you learn, the more you will be open to new ideas and new opportunities.

Step 5 Start using affirmations and mantras. Ask yourself, who do you want to be? Write a sentence or two that encompasses everything that you want for yourself in the future. Write it out five times every day and repeat whenever you have a wobble.

For example: I am a strong and confident woman, able to achieve whatever I want, because I work hard and deserve it.

Small steps like this can make a huge difference to our outlook in life, and it’s important to remember how open and adaptable our minds are to change. It may sound unbelievable, but we have the ability to re-wire our brains and change the way we view things simply by creating new habits and routines in our day. In fact, science has shown that the more we think

24 Health & Wellbeing

positively and show a can-do attitude, the more likely we will respond in this manner when faced with new opportunities in the future. “Neuroplasticity, which relates to the ability of the neural networks in our brain to change as a result of our experiences, means that we can make real changes, grow and evolve over time,” says Dr Clair. “If we focus on managing our feelings and our thoughts in such a way that we can take committed action towards our values-based goals, then we can accomplish our dreams.”

So, maybe it’s time to remind ourselves of that phrase loved by parents, because sometimes there really is no such thing as can’t. H W

LIVE WELL

REFRAME YOUR MINDSET Are you being ruled by the idea of what you can’t do in life? Pascale looks at some common worries and suggests ways to change your outlook…

Worry #1 “I can’t move house because I can’t afford it” How to change your viewpoint: Investigate the kind of house you want and the areas that you would be willing to live in. Speak to a mortgage adviser and find out the facts about what you need to earn and how strong your position is. Be proactive. Nothing is impossible, but knowledge is power.

Worry #2 “I can’t leave my job because I haven’t got a new one” How to change your viewpoint: Start looking around at other jobs.

Be proactive. Are you in the right job

field/sector? Does it make your heart sing? What do you really want to be doing? Decide what you want to do and make it happen. Nothing is going to happen if you just sit there and wait for it to fall on your lap.

Worry #3 “I can’t run a marathon because I’m not fit enough” How to change your viewpoint: Understand that this is simply untrue.

If you really want to do a marathon, start today. Walk or run 1K this evening.

Gradually up it once or twice each week. Download an app like Couch to 5K. Speak to other runners and join a running group. Set the intention and then do it. You’re not going to

25 Health & Wellbeing

run a marathon by sitting on your sofa moaning about not being fit enough.

Worry #4 “I can’t make new friends because I’m not confident enough” How to change your viewpoint: Remember that you and many others feel this way. What kind of things do you like to do? What kind of friends do you want to have? You don’t need to be a confident person to be a good friend. Have the intention to make new friends and see how you can go about going to those places and meeting them, whether that’s at the gym, a book club, yoga class or anything else.

You are worthy and you are lovely.

Have faith and believe in yourself.

LIVE WELL How has your relationship with fitness changed over the years?

I’ve become more consistent with my fitness routine and I can now see how it makes me a nicer person and life feels more manageable when I keep it up! At 42, I am stronger and fitter than I was at 22. I’ve always loved oneon-one sessions with my PT, but the difference is I now do more lower impact stuff, such as yoga and Pilates. That’s my time to calm my energy and be stiller and more present.

Adding those two elements into my weekly workouts have made a huge difference.

I definitely feel the least stressed I’ve ever been in my life right now – of course, I still get tired and overwhelmed, but those feelings are shorted lived and temporary. I can work through things much quicker than I did in the past. And, especially having children, I not only want to have the energy for them, but I want to be a patient parent and kind, too.

I find fitness helps with that.

What’s your favourite workout?

I love weights. I’ve started using a bar, which is great and I’ve gotten to a point where I need to be lifting something heavier. I also do body conditioning three times a week with Janet for an hour, and then Pilates or yoga.

So, I’m working out five days a week, which is a lot more than I used to, but I have the weekends off. That’s my time to rest and relax.

I feel strong when I work on weight training, but then I do a Pilates or yoga session and I’m like, ‘Oh, hang on, I’m not quite as fit as I thought!’. Those workouts challenge my body in a different way. I’ve never been flexible, so it helps to work on that – I like to keep my body guessing if I can!

Let’s talk health advice. What’s the best advice you’ve been given?

Everyone goes through phases, don’t they?

The ‘let’s get fit, it’s January’ one which works for a few weeks and then it’s the ‘let’s get fit for summer’. We have these pockets of motivation, but I’ve realised it’s more about being like that all-year-round! Consistency is the best piece of health advice I’ve been given. If someone has something they want to achieve and they’re not seeing the results, whether that be physically or mentally, you have to have a bit of patience. It’s making peace with that and accepting if you want something you have to work hard for it. Nothing comes overnight.

Wellness to me, is thriving in all aspects of life

It’s that feeling of actually, with every year you get older, you’re lucky to be alive.

I’ve got wisdom and experience that I didn’t have 20 years ago. There’s so much to be thankful for, and I want to keep feeling like this when I’m 50 and 60

You’ve got two young girls.

What health habits would you like to role model to them?

I do think kids learn from what they see.

We’re very active in our house. When I grew up, my dad was always playing football and squash and my mum was doing aerobics and weight training at the gym. That does rub off on you. My girls see both their mum and dad working out regularly, and we often have conversations around eating well. I hope by seeing those habits at home, they’ll naturally pick up on them. We make lots of food together and we’re lucky they like their fruit and veg, so we don’t have to hide them in things. But I think, most importantly, we keep it very positive in our house.

Would you say you’re a big believer in positivity then?

When someone has a healthy mind and they’re happy and content, they make good choices. I had to do a lot of work on myself to get to that point. I wasn’t fortunate enough to grow up with the same feeling our children have, which is one of contentment. I’m just really tapped into it and conscious of it. Everything we do in our lives is an uphill battle that starts with our mind. And so far, touch wood, we’re doing a good job as our children are happy and healthy. That’s all you can ask for as a parent.

How did becoming a parent impact you?

Having a daughter reined me in a bit! I became more mindful of the choices I made.

I wanted to become a great example to my daughter. She’s helped me become a better person […] in a way. I’m not perfect, and I’m human, so I will make mistakes, but for the most part, I try to be the best example I can be. I’m conscious of how impressionable they are. I want them to look back at this time and think, my parents really rocked it.

What we really want to know is, what do you love most about being in your 40s?

When I was 39, I felt quite anxious about turning 40, and that was a bit odd, because I’d always thought I’d be cool about it. But 29 Health & Wellbeing

Alesha Dixon is an ambassador for TRESemmé and is partnering with them on the launch of their new TRESemmé Colour Enhancing Masks.

I felt overwhelmed at the time. When I did actually turn 40, it was a bit like ‘Oh, that’s it? It’s not a big deal!’. What was so nice, is I had all these wonderful things happen to me the year I turned 40. I got a job on TV in America, I was blessed with another daughter, all these amazing things were happening and I suddenly thought, well, maybe life starts at 40. It’s that feeling of actually, with every year you get older, you’re lucky to be alive. I’ve got wisdom and experience that I didn’t have 20 years ago. There’s so much to be thankful for, and I want to feel like this when I’m 50 and 60.

Have you learned any lessons along the way – can you tell us what they are?

Life should be a continuation of you being the best person you can be. I’m still learning to have acceptance of the fact that I’m getting older, but everyone is in the same boat. Sometimes the reality is quite scary and it can be quite overwhelming, so I’m trying to practise being present. If you focus on moment to moment rather than weeks and years, things become easier.

It sounds like you’ve been really busy, what does the rest of the year look like?

This year I’m continuing collaborating with TRESemmé and I’m launching my wellness brand NobleBlu, and that’s my own company which makes it really special.

I’m also launching more music later in the year, as well as another children’s book, and I’m working on my children’s clothing collection with George ASDA. It’s all exciting stuff! And, I have to keep on top of my fitness game, you know? I’ve got a 21-month-year old to keep up with – looking after Anaya is exhausting!

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TEAM REVIEWS

This month, the Health & Wellbeing team are sharing our favourite things that we’re loving

EDITOR HOLLY “It’s no secret on the H&W team, that I’m a bit of a Dr Chatterjee fan!

So when I’ve needed a bit of extra motivation this month, I turned to our Dr’s Clinic columnist’s book Feel Better In 5 and picked three health “snacks” to weave into my day. They are so simple and have made a huge difference to my energy and mood. Who knew having a cuppa in the sunshine each morning before work could be a nourishing health tip! Penguin Books, £16.99

DEPUTY EDITOR VICKY

“As someone who can burn in January in the UK (I wish I was joking), staying safe in the sun is very important to me. Having already faced one tomato-faced incident this year, I was very happy when Image Skincare’s Prevention+ Daily Matte Moisturiser SPF32+ landed on my doorstep.

This oil-free formula is simple to use and leaves no tell-tale white streaks, either.” £53, imageskincare.co.uk

“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

“Lots of us have found ourselves struggling to sleep this year, and I’m no exception.

When I’m having trouble switching off from the day, I turn to the Get Sleepy podcast to help me unwind. This twice-weekly story-telling podcast aims to help you get a good night’s sleep. Each episode begins with a short meditation to ease your body and mind into a state of relaxation, and in the morning, I often discover I’ve fallen asleep before the story has even begun!”

Free, getsleepy.com

EDITORIAL ASSISTANT DANIELLA “Believe me when I say that trying to find a good pair of non-leather walking boots is akin to skipping the bread basket – it’s a challenge.

After scouring the internet, I came across the Women’s Moab Speed Mid GORE-TEX from Merrell, which is a more summery edition to my brown, tired-looking boots that have carried me through all of those lockdown walks. Built on the solid foundational rock plate, the Moab Speed features recycled laces, lining and footbed, and is also fitted with FloatPro for added traction and stability, kicking in when the terrain suddenly becomes rocky underfoot.

The drop (10mm) is slightly lower than I’m used to, so I’d keep that in mind when choosing your walking socks.

But they’re lightweight, comfortable and waterproof, so what more can I ask for?” £135, merrell.com

CONTENT WRITER STACEY

“The hot weather and the humidity have had my hair looking a bit flat of late, so to try and restore some moisture, I’ve been trialling the SheWolf Pre Shampoo Hair Mask with Apricot Butter. Apply 30 minutes before shampooing or use it overnight like I did, and let it nourish your scalp as you sleep. I’ve experimented with a few different masks before, and I’ve noticed that while a few initially transform my hair from brittle to soft, on day two or three my locks seem drier than ever. Thankfully, the Apricot Butter Mask from SheWolf doesn’t seem to have that effect on my hair, so I’ve been using it as a deep conditioning treat when I’ve got a few spare minutes.” £16.50, shewolfhair.com

“If I’m after something a bit more decadent after dinner, this feels like a real treat. Imagine a soft-baked chocolate cookie, filled with gooey peanut butter and topped with mini Swiss chocolate chips – it’s the perfect combination of sweet with a hint of saltiness.” £1.39, rhythm108.com

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ADVERTORIAL

GARDEN DELIGHTS Feel-good plants to brighten up your outdoor space this summer KALANCHOE GARDEN STYLING TIPS

hen it comes to nurturing our health and wellbeing, gardening is right up there. It gets us outside, connects us with nature, encourages us to live in the moment, and is wonderfully therapeutic.

But you don’t need a garden to grow!

Whether you have a lawn, terrace, balcony or even a window ledge, you can still enjoy the wellness benefits of spending time outside with plants. Health & Wellbeing has teamed up with the plant experts at Always Kalanchoe to reveal why colourful Kalanchoes (aka ‘Flaming Katy’) are great plants to grow outside this summer…

W

They’re great mood-boosters. Colour is a brilliant mood-booster, and kalanchoes are some of the most colourful plants out there, available in a rainbow of moodboosting hues from vibrant oranges, yellows and reds, to calming pinks and creams.

They’re easy to grow. As a member of the succulent family, kalanchoes need very little attention and will bloom happily for 10 weeks with just weekly watering, making them a great choice for new plant parents.

They’re a cut above roses. Kalanchoes come in a number of varieties, and the double flowering ‘Flaming Katy’ with its pretty rosebud effect will please any plant lover, with a lot less attention required than roses!

• Pop some kalanchoes into a window box or hanging basket for instant garden glam.

• They also look great grouped together in large pots or containers to create depth and abundance.

You don’t need a garden to grow them!

These little beauties will grow happily in pots on balconies and terraces, or even in window boxes! They love the sun, so just choose a sunny spot and they will give you more than 10 weeks of colour.

You can go on holiday without a worry.

Planning to go away this summer?

Kalanchoes are the perfect ‘leave them and go’ plant as they will thrive with very little attention – no need to ask the neighbour to water them when you’re away!

They’re easy to find. One of the great things about kalanchoes is that they are available to buy all year round, and are easy to find. In fact, you can pick up kalanchoes from most garden centres or supermarkets, and with price tags from just £2, they’re great value too.

They will live happily outdoors… or in!

Kalanchoes will live happily outside all summer (from mid-May to September) but when the autumn frosts arrive, just bring them back inside!

33 Health & Wellbeing

• Styling them by colour can help lift your mood – try oranges and reds for an energy burst or soft creams and pinks to feel nurtured and relaxed.

• They also make great centrepieces for al fresco dining tables – just in time for BBQ season!

Kalanchoe (‘Flaming Katy’) plants are widely available from florists, supermarkets and garden centres nationwide.

For plant advice and inspiration, visit kalanchoe.nl/en or follow @alwayskalanchoe on Instagram.

Horticultural hacks for INNER

GROWTH Getting out in the garden is great for your wellbeing – but you don’t need to toil for hours to reap the rewards

A

fter being cooped up for so long during the series of national lockdowns, it’s no surprise that many of us turned to our gardens for comfort. One recent study conducted by sports brand Reebok concluded that gardening was now the seventh most popular type of exercise in the UK, well ahead of some hugely popular sports. Elsewhere, retailers reported record searches for plants, garden furniture and equipment – and more of you took to social media to share your harvests, too.

It’s great that so many Brits have turned to gardening and it makes perfect sense, because the pandemic has been challenging for most of us in one way or another. Whether you lost a friend, relative or a job, or simply struggled with the sheer monotony of lockdown life, there have been plenty of challenges over the past year.

Growing your own produce offers a wholesome, creative and productive outlet for those of us who have needed one. We’ve heard from so many readers who claim to have been saved by their gardens over lockdown and it’s important to recognise the positive impact that gardening can have on your wellbeing.

We hope these ideas will help you to make the most of your garden, plot or windowsill, as a space for nurturing your self-care.

34 Health & Wellbeing

CREATE JOY

FIND OUT MORE IF YOU’VE GOT... 10 MINUTES

HARVEST SOME HERBS A herb garden has bountiful benefits – from looking beautiful on the plot, to adding delicious flavours to your cooking. But there is more to them than that. Many different kinds of herbs are said to help with various health issues – from stomach aches to easing anxiety. So, if you find yourself with 10 minutes to spare, get out into the garden and spend some time among your herbs. Take in the smells and the textures, and enjoy a quiet moment with nature. Then, why not harvest some leaves too and make yourself some calming herbal teas?

There are lots of great resources out there for learning more about gardening for wellbeing – here are some good places to start!

The RHS: rhs.org.uk/advice/ health-and-wellbeing Mind: mind.org.uk Thrive: thrive.org.uk growfruitandveg.co.uk

If you’ve got... 15 minutes

SOW SOME SEEDS The simple act of sowing seeds – veg, herbs, fruit or flowers – can have a hugely positive impact on your wellbeing. It is an act of hope, an act of looking forwards, and the act of creating something to look beautiful in the garden and feed your family with. It doesn’t take long, and you don’t need lots of fancy kit to get started – even empty egg shells or an old fruit punnet make good seed starting containers. Also, sowing seeds can be a great way of socialising with other people on your plot, or with your neighbours – swapping excess sowings and sharing seeds is a great way to share your passions with others.

IF YOU’VE GOT... 5 MINUTES

TAKE A CUPPA OUT INTO THE GARDEN It can be tricky to carve out time just to take a breather and reset yourself during busy days. But next time you flick the kettle on, why not grab your cup and take a five-minute meander around the garden? Switching off from technology and news feeds for a while can be hugely beneficial, as can taking in the fresh air and nature all around you.

IF YOU’VE GOT... 30 MINUTES

GET YOUR HANDS IN THE SOIL Sticking your hands in the soil and getting out into nature has been proved to reduce stress, improve mood and even help to reduce symptoms of depression and anxiety.

Scientific studies have found that getting your hands dirty really does help – digging in the ground stirs up microbes in the soil, which, when inhaled, can make you feel more relaxed and happier. The reason is, these microbes stimulate serotonin

35 Health & Wellbeing

production – yes really! As well as this, digging up (and indeed serving up) home-grown crops have been shown to give you a big dopamine hit, creating feelings of satisfaction and bliss.

What’s not to love?

Whether you’ve got a glut from the garden or picked some up from the shops, courgettes are in their prime right now and suitable for all sorts of dishes

9 WAYS W I T H

COURGETTES

1 COURGETTE SAUCE PEEL 5 COURGETTES AND CUT INTO SLICES. HEAT 120G BUTTER AND A SPLASH OF RAPESEED OIL IN A LARGE FRYING PAN AND ADD THE COURGETTES, COOKING GENTLY UNTIL THEY’RE TENDER. TRANSFER TO A FOOD PROCESSOR AND BLITZ FOR 10 MINUTES, UNTIL VERY SMOOTH. USE TO DRESS PASTA, SALADS AND RISOTTO.

2 COURGETTE FRITTATA Fry onion and garlic in oil until soft. Add 2 grated courgettes and cook for 5 minutes. Add fresh herbs and season, then cool. Beat 5 eggs into the courgettes. Return to the pan and stir until the eggs set. Cook until firm.

Courgettes are at their best at this time of year and so versatile

36 Health & Wellbeing

3 CARROT & COURGETTE SOUP Fry carrots and courgettes in butter until nicely coloured.

Add vegetable stock, a few bay leaves, 2 tablespoons of tomato puree and a little sugar. Simmer for 20 minutes, then remove the bay leaves and blend. Season and serve.

Courgettes are low in calories and high in water content – making them the perfect summer ingredient. From salads to soups, there’s so much you can do!

7 PICKLED COURGETTES SLICE 500G COURGETTES VERY THINLY USING A MANDOLINE. COVER WITH WATER AND ADD 2 TABLESPOONS OF SEA SALT, STIRRING TO DISSOLVE. LEAVE FOR 1 HOUR, THEN DRAIN AND DRY THOROUGHLY. IN A PAN, COMBINE 500ML CIDER VINEGAR, 120G SUGAR, 1 TABLESPOON OF MUSTARD POWDER AND A TABLESPOON OF BROWN MUSTARD SEEDS. SIMMER FOR A FEW MINUTES, THEN SET ASIDE TO COOL. ADD THE COURGETTES TO THE LIQUID, TRANSFER TO STERILISED JARS AND LEAVE FOR 1 WEEK.

4

5

8

COURGETTE FRITTERS

COURGETTE SPAGHETTI

COURGETTE SALAD

Grate 750g courgettes and place in a sieve for 30 minutes to drain. Combine with finely chopped spring onions, parsley and mint. Add 150g flour, season, then add 3 beaten eggs. Fry tablespoons of the mixture in oil until golden brown.

If you don’t have a spiraliser, you can still make courgetti.

Use a vegetable peeler to cut thin ribbons of courgette, then pile them on top and slice into very thin batons. Fry the noodles for a few minutes over a medium heat, then stir through your pasta sauce.

Use a vegetable peeler to slice courgettes into long thin ribbons. Toss in the juice of 1 lemon and 4 tablespoons of rapeseed oil. Season and leave to marinade for 30 minutes, then serve with crumbled feta.

6 CHOCOLATE COURGETTE CAKE PREHEAT THE OVEN TO 190C/375F/GAS 5. BEAT TOGETHER 120G BUTTER, 120ML RAPESEED OIL AND 300G CASTER SUGAR UNTIL FLUFFY. GRADUALLY INCORPORATE 3 EGGS, THEN ADD 125ML MILK. SIFT TOGETHER 350G PLAIN FLOUR, 2 TEASPOONS OF BAKING POWDER AND 4 TABLESPOONS OF COCOA, THEN FOLD THIS INTO THE WET MIXTURE. ADD 450G GRATED COURGETTES, THEN POUR THE MIX INTO A CAKE TIN AND BAKE FOR 35 MINUTES, OR UNTIL AN INSERTED SKEWER COMES OUT CLEAN. SEASON WITH SALT AND PEPPER TO SERVE. 37 Health & Wellbeing

9 COURGETTE GRATIN Preheat the oven to 190C/ Gas 5. Slice 4 courgettes and dry thoroughly. Fry the slices in a little rapeseed oil, in batches, making sure every slice is nice and golden. Add some chopped garlic and fry until crisp. Transfer the slices and garlic into a gratin dish, along with slices of cheese and tomatoes. Sprinkle over grated Cheddar, season, then bake in the oven for 30 minutes.

Maintaining a positive mindset and actively recognising your blessings on a day-to-day basis have been shown to boost happiness, lower stress and improve mental health. But how do you begin your gratitude journey in a fun, mindful way?

Get creative! Here, we show you how to handcraft a beautiful gratitude journal to kick-start your self-care.

You will need • A4 white paper • Cardstock, various colours • Patterned papers • Strong sewing thread • Embroidery thread • Needle

HOW TO DO A RUNNING STITCH

1

Secure the thread on the wrong side of the card, then bring the needle through to the surface to start the first stitch.

2

DIY Journal

1

Make one section of pages by folding six sheets of A4 white paper in half and inserting them one by one inside the other.

Open it out and mark eight points down the centre fold at 2cm intervals, leaving 3cm on either side.

Moving forward, take the needle back down through the card and bring up again.

Keep the distance between the gaps and the stitches the same size and continue along the stitching line.

2

Hold the papers in a ‘v’ shape and pierce the marks with a needle, passing through all sheets on the fold. Make a slim book jacket from card covered with patterned paper. Mark and pierce the jacket on the fold in the same way as before.

3

Slip the papers inside the jacket. Take a double thickness of strong sewing thread, knot the end and, starting from the inside of the section, sew a running stitch through the holes before sewing back in the opposite direction. Fasten the thread into the original knot and trim the ends.

4

Make several sections in this way and stack together. Hold in place with a large bulldog clip, then bind the sections together using the stitching on each spine. Begin by weaving embroidery thread through the centre stitches. Add decoration and interest by oversewing from stitch to stitch. Knot and weave the thread back through before trimming.

39 Health & Wellbeing

TOP TIP Oversewing means stitching diagonally from left to right.

The needle goes through one side and is brought around the edge of the card to go through the same side.

For more creative projects, head to crafts-beautiful.com

CREATE JOY

Wellness

Wanderlust Craving new scenery after months stuck at home? From heavenly beach retreats to peaceful alpine hideaways, there are plenty of beautiful settings for a sumptuous post-lockdown spa escape WORDS | Hannah Wilkinson

MOUNTAIN SANCTUARY We all know the benefits of being in nature, which is why Northern Italy’s beautiful Trentino region is a great destination for those who are after a health boost. It’s here you’ll find the luxurious Lefay Resort and SPA Dolomiti – a peaceful wellness retreat surrounded by breathtaking mountain scenery. Since opening in 2019, this resort has made a name for itself as an exclusive wellness destination – and you’ll understand why when you see its impressive spa offering. Spread over several floors, the resort’s dedicated health centre delivers all the amenities you’d expect from a first-class spa – with the added bonus of panoramic views of the Dolomites. If you’re serious about finding your Zen, a highlight is Lefay’s innovative sauna area which was built on the principles of classical Chinese medicine. Five energy circuits are available and the idea is that each path has an individualised sequence of treatments to help restore your balance. lefayresorts.com

TROPICAL ISLAND ESCAPE If you’re after an exotic setting for your first holiday after lockdown, BodyHoliday in Saint Lucia won’t disappoint. Surrounded by forested mountains and sugar-white sands, this luxury retreat promises a one-of-a-kind getaway where you can focus on your wellbeing in one of the world’s most beautiful destinations. As the name suggests, exercise is a core part of BodyHoliday’s offering, so during a stay here you’ll find a host of activities with options from yoga and dance classes to high-intensity bootcamp sessions on the beach. But if breaking a sweat isn’t your idea of fun, then rest assured, you’re still welcome! As one of the first beach resorts of its kind, you’ll find plenty of opportunities to soak up the rays, take in the scenery and make the most of laid-back Caribbean life – you’ll even have daily spa treatments as part of your standard rate. The award-winning wellness centre offers a full spectrum of therapies, including ayurvedic treatments, holistic therapies, specialised massages and personalised programmes so we can bet you won’t want to leave, visit thebodyholiday.com 40

Health & Wellbeing

FEEL WELL

INDIAN OCEAN PARADISE With its powder sands, turquoise waters and year-round sunshine, most don’t need convincing to visit the Maldives. But it’s not just the dreamy beachside scenery that should lure you to its shores. If you’re after a holiday that combines a tropical adventure with the benefits of a wellness escape, Emerald Maldives Resort and Spa should definitely be on your list. Set on a private island and surrounded by lagoons and coral reefs, this luxury resort promises a heavenly hideaway miles from home and the stresses of lockdown. Rooted in ancient healing practices, the resort’s Emerald Spa is a one-of-a-kind healing sanctuary where you can enjoy a full range of holistic rituals in the privacy of 10 luxury villa-style treatment rooms.

With everything from aromatherapy treatments and Abhyanga massages to individualised practices designed to lessen anxiety; you’ll definitely find plenty to indulge in. Head to emerald-maldives.com

BACK-TO-NATURE HIDEAWAY Nestled on the shores of Ago Bay in the forests of Japan’s Ise Shima National Park, Amanemu’s rustic ryokan-inspired retreat is the place to go for an immersive wellness experience. Built around natural hot springs, the resort’s award-winning 2,000-squaremetre spa is an ultra-luxe destination, and one that definitely makes the most of its beautiful surroundings. Water is the healing force behind the offering here, so of course you’ll find plenty of bathing options with a large central onsen pool, plus two private spa pavilions – each with their own thermal pools. When you’re not soaking in the mineral-rich waters, an extensive choice of spa treatments and holistic therapies is also available to enjoy – shiatsu is a prerequisite if you’re heading to Japan! If you want to make the most of your stay, consider one of the resort’s forest bathing or spa escape programmes for complete rejuvenation. Visit aman.com

LAKESIDE RETREAT For those wanting to experience state-of-the-art spa facilities after lockdown, Chenot Palace Weggis’s Medi-Spa needs to be on your radar. Overlooking the gorgeous Lake Lucerne in Switzerland, this modern property provides in-depth medical diagnostics, nutritional consultations and sumptuous treatments as part of its extensive offering. The aim of this resort is to educate its guests on the science behind wellness through a holistic and personalised approach. Its three signature retreat programmes use the latest technologies and targeted treatments to activate healing, prevent disease and rebalance the body and mind. If somehow you find the willpower to leave the wellness centre, you’ll discover plenty of opportunities for outdoor R&R here, too. An underground tunnel connects the spa to an idyllic private beach where you can enjoy wild swimming, taking in the views and savouring your new-found freedom. Visit chenotpalaceweggis.com 41

Health & Wellbeing

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

POWER UP YOUR PLATE Has lockdown left you feeling overwhelmed and exhausted?

Rosie Millen, AKA Miss Nutritionist, is on hand with her top tips to giving yourself a much-needed boost

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M

ore than two-thirds of adults in the UK (69 percent) report feeling very worried about the effect COVID19 is having on their wellbeing, according to research by health.org.uk. The World Health Organisation have not only officially added burnout to their International Classification of Diseases; they predict that work-related stress, burnout and depression will together top the list of most prevalent diseases in the coming years. Nutritionist Rosie Millen was inspired to help others after she collapsed in a park one day and, with poor information and misdiagnosis, remained in bed for close to three years. Now recovered, she coaches thousands of people to re-energise and regain their lives with her unique, lifestyle plan. Here, she reveals the best foods to add to your plate if you’re feeling fatigued.

THE MAGNIFICENT SEVEN If you are feeling burned out and tired, here are my magnificent seven foods to focus on.

1

OILY FISH

Salmon, mackerel, sardines and anchovies are excellent sources of omega 3 fatty acids which have anti-inflammatory properties.

They are also a good source of protein and vitamin B12, which is essential for energy production in the body. Bear in mind, however, that oily fish can contain levels of pollutants, so do look up government suggested limits on how much oily fish you should be eating each week.

2

DARK GREEN LEAFY VEGETABLES

I’m talking broccoli, spinach, kale, Swiss chard (yum) and collard greens.

These foods are packed with nutrients such as magnesium, vitamin A, vitamin B9 and vitamin C, all of which are vital to our health.

3

BEETROOT

Studies have shown that drinking beetroot juice helps to increase energy and enhance endurance. It’s also a good source of B vitamins, iron, potassium and fibre, and can be eaten raw or cooked. That’s why beetroot is one of my magnificent seven.

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EAT WELL

4

FIVE SIGNS YOU ARE LACKING PROTEIN

AVOCADO

Avocados are rich in healthy fats and fibre. And as fats yield more energy than carbs or proteins, they are great for giving you a boost.

They are also a good source of B vitamins, required for ATP (adenosine triphosphate) production. ATP plays a key role in energy transfer within cells.

1. YOU HAVE LOW ENERGY AND SUFFER FROM FATIGUE You need to be eating protein at every meal and snack to keep your blood sugar levels on a nice even keel to provide you with sustainable energy every day.

2. YOU HAVE FOOD CRAVINGS

6

STRAWBERRIES

A study published in the Nutrition Journal in 2012 found that vitamin C reduced fatigue in office workers when administered.

Which is why strawberries are on this list. Packed with vitamin C and fructose (fruit sugar), they give you a natural boost.

Protein takes four hours to break down in the gut and keeps us feeling full. If you are not eating protein regularly, it can lead to cravings. Most people are eating too many refined carbohydrates which cause blood sugar spikes and dips.

3. YOUR MUSCLES FEEL WEAK Everyone knows that protein is needed to build new muscle mass.

A low-protein diet can result in muscle wasting and poor workout recovery.

4. YOU HAVE THIN HAIR AND WEAK NAILS If you want super-strong and healthy nails it’s all about the protein. It’s literally food for nails.

5

BEANS

5. YOU FEEL ANXIOUS AND MOODY

Ever heard of the expression to be full of beans? That’s because beans, such as kidney beans, black beans and pinto beans, are powerhouses of nutrients. They are packed with protein to help stabilise blood sugar levels and contain high levels of B vitamins to help your body turn food into energy. What’s not to like?

Amino acids are the building blocks of neurotransmitters which control your mood. Proteins help the brain produce hormones like dopamine and serotonin which help bring on positive feelings such as calm, excitement and positivity.

7

QUINOA

In my view, quinoa is a silent superfood. Quinoa is awesome in the body. For example, 185g (6½oz) of cooked quinoa provides 39g of carbs, 5g of dietary fibre, 8g of protein and a significant amount of vitamins and minerals including magnesium, folate and manganese. Well done, quinoa!

45 Health & Wellbeing

FOODS THAT GIVE YOU ENERGY

I

like to stick to the following rule... If it didn’t come from the ground or didn’t have a mum – don’t eat it!

Over the next six weeks I want your food to be as fresh and as nutrientdense as possible. I’m not saying that the foods to avoid are the devil – I

just want you to feel more energised as quickly as possible. If you do have that slice of chocolate cake, don’t panic. Just pick up where you left off and carry on with the plan.

Let’s not forget that all foods provide energy, but there are some that give you more of a boost

PROTEINS Proteins found in foods such as fish, chicken, eggs and protein smoothies. Proteins provide us with essential amino acids – ‘essential’ because our bodies cannot make them.

HEALTHY FATS Healthy fats found in avocado, oily fish, nuts and seeds, which provide us with essential fatty acids.

46 Health & Wellbeing

For more, read this Burnout’s a B*tch! by Rosie Millen is out now (£20, Mitchell Beazley)

than others. There are three macronutrients which provide your body with the building blocks to recover. These three macronutrients – protein, fats and carbs – are all vital for energy. They are:

SLOW-RELEASE CARBOHYDRATES These release their sugars into the bloodstream much more slowly than refined carbs because they contain fibre. I call them smart carbs. Smart carbs include beans, quinoa, lentils and chickpeas.

Make it

MEAT FREE Great for soaking up flavours, aubergine makes the perfect meaty substitute. Try barbecue sauce instead for even more smokiness!

AUBERGINE KEBABS SERVES 4 Ready in: 40 mins V

DF

VG

Ingredients: For the kebabs: • 100ml hot sauce • 3 tbsp olive oil • 6 tbsp golden syrup • 2 tbsp lemon juice • 2 aubergines (2 kebabs per aubergine) To serve: • 4 flatbreads • A handful of Romaine or iceberg lettuce, roughly chopped • 2 tomatoes, thinly sliced • 1 red onion, thinly sliced

1

Preheat the oven to 200C/400F/ Gas 6 and line a baking tray with greaseproof paper.

2

Combine the hot sauce, olive oil, golden syrup and lemon juice in a mixing bowl and set to one side.

3

Slice the aubergines into the thinnest rounds you can manage; the thinner you slice the aubergine, the more marinade you will get on each piece and the crispier the edges will be when cooked.

4

Coat all the aubergine slices in the marinade and fold each slice in half before skewering onto a kebab skewer – you will need about four skewers.

For more, read this

5

Place the skewers on the lined baking tray and bake in the oven for 40 minutes until crispy.

6

E ASY V E GAN

By Brett Cobley £14.99, harpercollins.co.uk

Serve the kebabs on flatbreads with lettuce, tomato and red onion.

48 Health & Wellbeing

EAT WELL

this

IF

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

YOU HAVE

20

MIND O

VE

Sure, puzzles and MINUTES sudokus have their place for keeping your brain active, but a commonly-available ingredient has been found to have similar powers. Researchers at the National University of Singapore have found that seniors who consume more than two standard portions of mushrooms weekly – that’s around 150g per portion – may reduce their odds of having mild cognitive impairment by 50 percent.

Take 20 minutes to whip them up into a soup.

Snacks are back in a big way, and this month, you’ll find BitesWeLove in our cupboards. They’ve got health-conscious consumers in mind who want wholesome snacks on-the-go. Peas are the star ingredient, so they’re high in fibre, a source of plant protein and contain 60 percent less fat than regular crisps.

Available in selected Sainsbury’s stores.

O SHRO M MU

S atisfying snac ks

R

DANIELL A GR AY

10

VEG OUT

Struggling to get your five-a-day? You’re not MINUTES alone. According to research*, one in 10 UK adults currently eat vegetables just once a week or less. In a bid to change this, Tesco and Jamie Oliver have clubbed together to show shoppers just how easy it is to get more of the green stuff in your diet. Only have 10 minutes? If you like things sweet, grate an apple or pear into your porridge oats, or upgrade your eggs with a few slices of mushrooms and half a tomato. Cracking!

THE LATEST FOOD NEWS FOR YOU

EDITORIAL ASSISTANT

YOU HAVE

D I D YOU KNOW?

112%

IF

FOOD FOR THOUGHT

facebook.com/ healthwellbeinguk

YOU HAVE

30

Ever wondered why the response “I’ll have MINUTES what they’re having” comes so naturally? It turns out that our food choices are shaped by other people more than we thought – especially in the workplace. A new study has found that when co-workers are eating together, individuals are more likely to choose foods that are as healthy – or unhealthy, for that matter – as the selections made by their fellow employees. Want to swerve the dilemma altogether? Thirty minutes is all you need to prep your meal for the day ahead. Traybakes are an easy, cost-effective way to load your lunches with colour and abundance. Try a traybake of fennel, butter beans, leeks and a dollop of pesto for a speedy but healthy option.

The demand increases for meat-free dishes at Prezzo.

Its response to the spiked interest? The Italian restaurant has partnered with plant-based pioneers THIS (this.co) to recreate some of its most popular dishes, including the chicken penne arrabbiata and chicken and roasted peppers pizza. The new recipes will feature on menus across 150 of Prezzo’s restaurants, nationwide. instagram.com/ healthwellbeinguk

49 Health & Wellbeing

*figures from Opinium

digest

IF

IN PARTNERSHIP WITH

Treat yourself to a sweeter summer Round off a day spent in the sun with these lighter-style desserts 51 Health & Wellbeing

BLUEBERRY AND LIME JELLIES Ready in 25 minutes, plus cooling and setting

S E RV E S : 4 185g blueberries, plus extra to serve (optional) • 6 sheets of leaf gelatine • 250ml made-up no-added-sugar summer fruits cordial • Juice of 2 limes • 2 level tsp sweetener granules • 125ml diet lemonade • Fresh mint leaves, to decorate

1

Divide the blueberries between four 150ml moulds or dessert glasses and chill.

2

Soak the gelatine sheets in cold water for 4-5 minutes until softened. Squeeze out any excess water and put the sheets into a bowl over a pan of simmering water along with the cordial, lime juice and the

sweetener. Heat until both of the sweetener and gelatine have dissolved, then set aside to cool.

3

Pour the cordial mixture into a jug, add the lemonade and pour over the blueberries. Chill for at least 4 hours or until set.

4

When you’re ready to eat, dip the moulds briefly in hot water. Press a serving plate against the top of each mould, shake slightly and flip over to turn out. If you’re using dessert glasses, just serve the jellies as they are – there’s no need to turn them out.

5

Decorate with the mint leaves and serve with extra blueberries, if you like.

MANGO SORBET WITH PINEAPPLE Ready in 30 minutes, plus freezing

S E RV E S : 6 2 large ripe mangoes or use 300g prepared fresh mango • 2 large bananas • 2x175g pots Muller Light Vanilla yoghurts • 1 level tsp sweetener granules • 1 level tsp vanilla extract • 1 medium pineapple or use 400g prepared fresh pineapple • Fresh mint leaves, to decorate

1

Cut the cheeks off each side of the mangoes, then slice the remaining flesh and skin off the stone. Peel and dice the mango flesh and put it into a food processor.

Add the bananas, yoghurts, sweetener and vanilla extract and whizz until smooth.

2

Transfer the mixture to a freezer-proof container and freeze for 1 hour or until frozen around the edges but slushy in the middle.

3

Using a fork, break up the ice crystals around the edge and stir into the slushy centre. Freeze for another 2-3 hours.

4

Tip into a food processor and whizz very briefly until smooth, then return to the container, cover and freeze. Top and tail the pineapple, then cut away the skin around the outside. Chop the pineapple in half, then into quarters. Cut away the hard core then slice the flesh and put it into a bowl and chill.

5

Move the sorbet into the fridge 10 minutes before you want to eat so that it can soften a little. Scoop the sorbet into bowls and serve with the pineapple and mint leaves to decorate.

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IN PARTNERSHIP WITH LEMON AND POPPY SEED ICE CREAM CAKE Ready in 30 minutes, plus freezing

S E RV E S : 6 5 unwaxed lemons • 4 level tbsp sweetener granules • 180g extra-light soft cheese • 200g low-fat custard from a tin or carton • 200g fat-free natural Greek yoghurt • 1 level tbsp poppy seeds

1 2

Line the base of an 18cm sandwich tin with non-stick baking paper.

Finely grate the zest of 2 lemons and juice 3 lemons. Put the zest and juice in a bowl with three level tbsp sweetener and mix together until the sweetener has dissolved.

3

Put the soft cheese in a bowl and gradually beat in the lemon mixture. Fold in the custard, 150g yoghurt and most of the poppy seeds.

Spoon the mixture into the prepared tin, scatter the rest of the poppy seeds on top and freeze for at least 8 hours or overnight until firm.

4

To make the candied zest decoration, pare the peel of the remaining lemons, thinly shred and put the shreds in a saucepan with the remaining sweetener and 3 tbsp water. Bring to the boil over a high heat, then reduce the heat to low and simmer for 10-12 minutes until soft. Spread out the shreds on a tray lined with non-stick baking paper and leave at room temperature to dry out and crisp up.

5

Shortly before you want to eat, remove the ice cream cake from the tin and transfer it to a flat serving plate. Spoon the remaining yoghurt into the middle of the cake and sprinkle the candied zest on top. Leave at room temperature to soften slightly, then slice to serve.

STRAWBERRY TRIFLE *Pregnant women, the elderly, babies and toddlers are advised to choose eggs showing the British Lion stamp if eating raw or partially cooked eggs.

S E RV E S 6 Ready in 20 minutes, plus chilling 2 egg yolks* • 2 level tbsp sweetener granules • Grated zest of ½ orange and 2 tbsp juice • 400g plain quark • 12 sponge fingers • 250g strawberries, halved or quartered • Fresh mint leaves, to decorate

1

In a mixing bowl, whisk the egg yolks and sweetener until creamy. Add half the orange zest and 2 tbsp of quark to the egg yolks and whisk until smooth, then gradually whisk in the remaining quark.

2

Put the orange juice into a wide shallow dish.

Dip the sponge fingers in the juice and use them to line a deep serving bowl.

3

Spoon a quarter of the quark mixture over the sponge fingers and scatter over three-quarters of the strawberries. Add a layer using up the remaining quark, then smooth the surface, top with the rest of the strawberries and chill for at least 20 minutes.

4

Sprinkle over the remaining orange zest and decorate with mint leaves to serve.

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ORANGE AND RASPBERRY BITES Ready in 50 minutes, plus cooling

M A K E S 1 6 S Q UA R E S Low-calorie cooking spray • 4 eggs, separated • 4 level tbsp sweetener granules • Grated zest and juice of 1 large orange • 150g self-raising flour • 1 level tsp baking powder For the topping: 100g extra-light soft cheese, chilled • 100g plain quark, chilled • 2 level tbsp icing sugar, sifted • Zest of ½ orange • 200g raspberries, to decorate

1

Preheat the oven to 180C/350F/Gas 4. Grease a 22x22cm cake tin with low-calorie cooking spray and line with greaseproof paper.

2

Put the egg yolks and sweetener in a large bowl.

Add the orange zest and juice and, using an electric whisk, beat for 5 minutes until pale and thickened.

3

In a clean bowl, whisk the egg whites until soft peaks form. Gently fold into the egg yolk mixture. Sift the flour and baking powder into another bowl and fold into the eggs.

4

Spoon the mixture into the prepared tin and bake for 20-25 minutes or until golden and firm. Cool in the tin for 10 minutes, then turn out and cool completely.

5

Make the topping. Put the soft cheese, quark, sugar and most of the orange zest into a bowl and stir well. Whisk briefly to give a smooth topping (take care not to over-beat or the mixture will be too loose) and spread evenly over the cake. Chill for 10 minutes, then sprinkle over the remaining orange zest, cut into 16 squares and top each one with raspberries.

*Pregnant women, the elderly, babies and toddlers are advised to choose eggs showing the British Lion stamp if eating raw or partially cooked eggs.

ICED RASPBERRY AND OR ANGE PARFAIT Ready in 20 minutes, plus overnight freezing

S E RV E S : 8 400g fresh or frozen and slightly thawed raspberries, plus fresh raspberries to decorate • Finely grated zest of 1 orange • 4 level tbsp sweetener granules • 4x175g pots Muller Light Vanilla yoghurts • 3 egg whites* • Fresh mint leaves, to decorate

1

Brush a 1.5kg loaf tin with water and line with clingfilm, smoothing the film into the corners and leaving the excess to overhang the tin.

2

Put the raspberries into a food processor with the orange zest and 1 tbsp of sweetener. Whizz until you have a purée, then add the yoghurts and whizz briefly to combine. Transfer to a large bowl.

3

In a clean bowl, whisk the egg whites until they’re just holding their shape.

Add in the remaining sweetener a little at a time until you have a stiff glossy mixture, then gently fold into the yoghurt.

4

Spoon the mixture into the prepared tin and carefully fold the overhanging film over the top. Freeze overnight.

5

About 20 minutes before you want to eat it, dip the tin very briefly in hot water and turn out on to a plate.

Leave in the fridge to soften slightly.

6 54 Health & Wellbeing

Decorate with fresh raspberries and mint leaves and slice thickly to serve.

3

WAYS W I T H

TOFU Versatile and flavoursome with oh-so-much potential, it’s time to get creative using this veggie staple

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EAT WELL

C AULIFLOWER AND TOF U MAPLE KORMA

VEGAN CHEESECAKE

S E RV E S : 6

S E RV E S : 8

TA K E S : 75 M I N U T E S

TA K E S : 6 0 M I N U T E S

V

VG

V

DF

GF

DF

For the korma sauce: 660g blanched almonds • 2 tbsp pure maple syrup (preferably golden colour for its delicate flavour) • Salt and pepper to season • 1 tbsp olive oil • 1 onion, diced • 2 garlic cloves, crushed • 1 green chilli, finely chopped • 15g fresh ginger, peeled and grated • 1 tsp ground cardamom • 1 tbsp ground coriander • 1 tbsp ground cumin • ½ tsp ground turmeric • 400-500ml water For the cauliflower and tofu: 235g hard tofu, cubed • 1 cauliflower, cut into bite-sized florets • 1 tbsp pure maple syrup • 1 tbsp olive oil • Bunch spring onion, chopped for garnish

1

In a food processor, blend the blanched almonds, maple syrup and salt and pepper together until smooth.

VG

For the base: 100g biscuits, such as McVities Hobnobs • 90g vegan butter, melted • 60g light muscovado sugar • 2 tsp vanilla bean paste For the filling: 450g vegan cream cheese • 450g silken tofu • 300g light brown soft sugar • 1 tbsp vanilla bean paste • 60ml lemon juice • 1 tsp corn flour • 60g plain white flour

1

Preheat your oven to 190C/170F/Gas 5 and line a 20cm (8”) springform pan with parchment paper.

2

In a pan, heat the olive oil and fry the onion, garlic, chilli and grated ginger until soft.

Add the ground cardamom, coriander, cumin and turmeric and cook for a further 5 minutes.

TOF U AND TURMERIC SCRAMBLE

3

Add the contents of the pan to the food processor and blend together for about 60 seconds.

S E RV E S : 4 TA K E S : 2 5 M I N U T E S V

4

Transfer the korma sauce to a saucepan, add the water, then stir and simmer on a low heat to warm through.

2 tbsp The Groovy Food Company Virgin Organic Coconut Oil Infused with Turmeric • 1 leek, trimmed • 2 garlic cloves, crushed • 1 small red chilli, deseeded and finely chopped • 150g frozen green peas • 500g firm tofu, crumbled • 1 tsp sweet paprika • 1 tbsp ground cumin • 1 ½ tsp salt • 1 ½ tsp The Groovy Food Company Organic Creamed Coconut • 50ml hot water • 50g fresh coriander leaves, roughly chopped

5

In a bowl, toss the cauliflower florets and cubed tofu together in the maple syrup and olive oil.

6

Transfer to a baking tray, season with salt and pepper and oven roast for 20-25 minutes until the tofu is golden brown and the cauliflower is cooked through.

7 8

Into serving bowls, ladle the warmed korma sauce over the roasted cauliflower and tofu.

Garnish with chopped spring onions and serve with rice.

Recipe: Maple from Canada (maplefromcanada.co.uk)

VG

DF

2

To serve: 4 slices wholewheat seeded bread • 2 avocados • Chilli sauce, optional • 2 limes, cut into wedges

Using a food processor, mix together the vegan butter, light muscovado sugar and vanilla bean paste until fine breadcrumbs form.

Press the mixture into the bottom of the springform pan.

1

3

2

4

3

5

4 5

Bake for 10 minutes, then and remove and leave to cool at room temperature.

In a large bowl, beat together the vegan cream cheese, soft tofu, sugar, vanilla bean paste and lemon juice until smooth and creamy.

Slowly add the corn flour and plain flour, a little at a time, until fully incorporated.

6

Pour the mixture into the cooled biscuit base tin and bake for 60 minutes, then leave the cheesecake to cool.

7

Place it in the fridge overnight before serving.

Recipe: Baking Mad (bakingmad.com)

57 Health & Wellbeing

Heat the coconut oil in a small skillet or wok over medium heat. Add the leek, garlic, chilli and peas. Sauté for a few minutes until everything has softened.

Meanwhile, spoon the creamed coconut into a blender, add 50ml of hot water and blend until smooth. Set aside.

Add the crumbled tofu, paprika, cumin, creamed coconut and salt. Using a wooden spatula, slowly break up the tofu as you mix all the ingredients together.

Turning constantly, cook for 5-6 minutes until evenly combined and heated through.

Remove from the heat, garnish with freshly chopped coriander and serve hot.

Toast the bread slices. Scoop the avocado flesh into a bowl and mash with a good squeeze of lime juice and seasoning. Spread the avocado onto the toast and top with the scrambled tofu, the remaining coriander and a drizzle of chilli sauce, if using. Pop some lime wedges on the side for squeezing over.

Recipe: The Groovy Food Company (groovyfood.co.uk)

I

*get-nourished.com

t doesn’t take long to realise that we’re officially making the most of summer and, while the arrival of the new season automatically means barbecues, Pimms and picnics, it’s (sadly) a great opportunity for training programmes and the like to take advantage.

This year though, the language seems more tactical than ever; with new research* surfacing that 34 percent of females are feeling the most pressure to shape up, seeing words such as ‘quarantine 15’ or ads trying to get you to sign up for a ‘three weeks to summer shorts plan’ isn’t uncommon. While it may feel natural to pack in as much exercise as possible to lose weight, overtraining can backfire and have major negative impacts on your body…

DEPRESSIVE OVERLOAD We know you know that exercise comes with a plethora of physical and mental health benefits, whether it’s the calming effects of a chilled out yoga session or that euphoric buzz after a 5k. These feelings are, of course, what keeps you coming back and although important, they can sometimes blur the line between what’s healthy and what’s not. With this in mind, overtraining can be tricky to spot, especially when you enjoy a sweaty workout, says Cecilia Harris, personal trainer and co-founder of RWL (resultswellnesslifestyle.com). “The first physical sign that you might be doing too much is that your training starts to get worse, instead of better. For example, if you train in the gym, you might find you can’t lift as heavy as before or you tire out earlier in your cardio sets; if you’re a runner, you’ll find it harder to meet those

5k times that used to be easy.” Finding yourself snapping at your partner or feeling as though your patience wears thin with the kids more than usual of late? These are also signs that you’re overdoing it on the exercise front. “The signs of overexertion are not always physical and overtraining can often manifest itself in changes in mannerisms or behaviour,” notes Chris Allsobrook, qualified personal trainer at OriGym (origympersonaltrainercourses.co.uk).

“A shortness of temper, increased irritability or anger levels, and decreased motivation are all results of overtraining, but are often overlooked. You might also experience a dip in your enjoyment of exercise and other hobbies. Simply put, your levels of exhaustion and fatigue can impact you mentally and you can begin to exhibit symptoms that many often associate with depression.”

THE BIGGER PICTURE Before we continue, a quick lesson in the impact that exercising has on your overall calories burned in a day. Without getting too technical, we have something called a basal metabolic rate (BMR), which is the total number of calories you would burn if you were to lay in bed all day or remain horizontal on the sofa while watching your favourite series. Steven Virtue, fitness development manager at Total Fitness (totalfitness.co.uk), explains more.

“The total number of calories you burn in a day is dependent on a number of variables, such as your age, height, weight and body composition (muscle vs fat mass). Your BMR is the total number of calories your body needs each day to carry out involuntary functions, such as breathing and digestion, and generally, your BMR is higher the younger you are

and the more muscle mass you have.”

Granted, this number is affected by the amount of exercise you do, but your BMR makes up about 60 percent of your daily calorie expenditure, Steven adds.

In essence, going gung-ho at the gym potentially won’t have the impact you hoped for. So, what should a moderate training programme look like? Well, there’s no concrete plan that everyone should follow and, like with a lot of things, there’s no one-size-fits-all. What we do know, with certainty, is that you should make your exercise routine fit around you and not the other way around.

“A training schedule should do two things: reflect your personal life and commitments (meaning you fit the gym around things such as family or work), and it should be balanced for your individual fitness needs,” states Chris. “Building a schedule

60 Health & Wellbeing

that uses a 2:1 ratio, – which could be two lower intensity workouts, mixed with one high intensity workout over the course of a week – has been a split that I’ve found to work extremely well, and one that allows for sufficient rest between each session. It’s also an adjustable metric too. For example, if you’re struggling with the higher intensity workout, you can downgrade that to include another lower intensity workout. Or, if you want to push yourself, you can add another intense workout in, or replace one of your lower intensity workouts with a tougher challenge.” It’s also worth noting that your sessions should never leave you feeling nauseous or faint, but rather pushing yourself outside of your comfort zone slightly with every consecutive session, he adds.

MOVE WELL

REST EASY OK. That’s all well and good, but for those who enjoy getting a serious sweat on daily, might be left wondering where this leaves them. The answer?

Chris recommends replacing one or two of your more intense workouts with a mindfulness practice, such as yoga or meditation. “The benefits of yoga are well-documented, and including a therapeutic form of exercise in your routine can

300% increase in the number of searches for “gym memberships” in the UK better.org

allow you to take full advantage.

Yoga offers a break from the pressure that’s placed on your muscles, but simultaneously prepares them for further exercise by stretching and strengthening your muscle fibres.” While a boxing class or HIIT session can be great ways to alleviate stress and improve your overall mood, Steven warns that the stresses placed on your body during these activities might be causing

A BODY FOR LIFE In terms of exercising excessively in a bid to shape up in time for summer or (dare we say it) a holiday, Cecilia has some words of advice.

“Short term goals that focus on looking a certain way for a certain period of time is never something I would advise, and there are so many reasons for this. While there is nothing wrong with training to feel more confident in the way you look, you could be setting yourself up for disappointment or failure if you only focus on the aesthetics. Plus, giving yourself a short time

yourself even more stress if these workouts are not controlled. He also says that rest is, and should be, an imperative part of your exercise routine. “Adequate rest allows your body to heal and recover, which ultimately leads to increased strength and aerobic fitness. Rest optimises your exercise performance and promotes hormonal balance, which are both key to sleep, energy, mood and health.”

More reasons for a lay-in, then.

frame often makes you put more pressure on yourself to work harder or for longer than you really should, which means your body is placed under a lot of stress. I always say that movement should be part of your life and feeling good comes from consistency.”

One more thing: remember that everything has changed, so it’s OK if your body has too.

If you really want to feel good about yourself, making small changes, such as introducing exercise into your daily routine and cutting out negative eating patterns is a great way to start, and you’ll reap these benefits beyond that holiday.

YOUR GOALGETTER WEEK OF WORKOUTS A balanced approach to your training will mean you're able to optimise your results through rest and recovery, plus achieve your goals in the process!

Monday: HIIT Tuesday: Upper body strength Wednesday: Lower body strength Thursday: Rest or a yoga session/light walk Friday: HIIT Saturday: Full body strength Sunday: Rest 61 Health & Wellbeing

Jump TO IT Whether it’s a warm-up or a workout, here we find out why skipping is more than just child’s play!

T

here’s nothing quite like the carefree world of the playground, where days are spent playing red rover, getting “married” every week and skipping with your BFF until the sun goes down. Although nowadays the games are competitive, the matrimonies legal (hopefully not every week!) and the friends different, there’s one thing that can still give us a pang of nostalgia – jumping rope. The boundless energy of a young whipper-snapper may be hard to find after a 60-hour working week, but it turns out those youthful activities have more body benefits than we first thought.

Crossfit, Body Pump and Bootcamp may have replaced the humble PE lesson, but skipping has prevailed as the go-to exercise for an all-over body workout that not only tones your legs, abs and arms but also gives you a serious cardio-boost too.

They didn’t tell you that in school, did they?

WHAT’S SO GREAT ABOUT IT? You might not think that bouncing up and down on the spot does a whole lot, but it unwittingly forces your body to engage, working muscles you didn’t know you had.

Not only does the plyometric move raise your heartrate in a short amount of time (torching calories as it does so), it also tones your centre as the core works overtime to steady the movement. After jumping rope for just 10 minutes, three times a week, you should start to see more definition in the calves, thighs and glutes (from consistently bouncing on your toes), abs and lower back (to stabilise you), and the arms and shoulders (each

64 Health & Wellbeing

MOVE WELL

“Skipping can strengthen your heart and lungs”

turning motion tones the whole arm). With the outside taken care of, personal trainer Matt Roberts (mattroberts.co.uk) tells us how it can help the inside, too. “Skipping is a great, cost-effective cardiovascular exercise for strengthening your heart and lungs, and thus can help prevent type 2 diabetes and heart disease,” he says.

WHY’S IT DIFFERENT FROM WHAT I’M DOING NOW? Whether it’s pounding the pavement or pumping iron, skipping can give your workout routine the shake-up it needs by taking your body out of its comfort zone.

“In terms of effectiveness as a fat-burning activity, skipping works best when used in high intensity intervals, meaning that you should work hard and fast before slowing down (or stopping) to rest, then going again,” Matt tells us. “It compares favourably to many cardiovascular workouts in that it can burn a lot of calories in a short space of time.

It has less impact on your joints than running, and requires less space and equipment than many activities with comparable benefits.”

HOW MANY CALORIES ARE WE TALKING HERE? It’s hard to believe that a childhood game could be so good for your fitness levels, but jump rope does just that by torching 10 calories per minute. OK, it may not sound like much, but Matt puts it into perspective.

“Per hour, skipping blitzes 1,000 calories compared to 800 for jogging and 400 for yoga. The amount burned will depend on how the activity is performed, and how hard you can push yourself. Realistically most people won’t be skipping for an hour, but 20 minutes of intense, fast skipping will burn a significant amount of fat. It is a good way to fit in some great exercise in a relatively short space of time.” H W

READY? LET’S GO! If you’re a beginner, this is a perfect way to ease into a jump rope workout. As you become more advanced, add in single-leg jumps, sit ups and push-ups instead of resting intervals.

• Skip gently for 25 jumps • Mobilise your legs with 10 lunges and 10 side lunges • Skip gently for 25 jumps • Mobilise your upper body with side bends and arm circles • Skip for one minute

• • • • • •

Rest 30 seconds Skip for one minute Rest for 45 seconds Skip for 90 seconds Skip gently for 25 jumps Stretch your hamstrings, calves and quads

Skipping by numbers

7

feet long is the average length of a skipping rope. It should reach both shoulders when you stand in the centre of it

45 minutes of running has the same health benefits as 10 minutes of skipping, according to the British Rope Skipping Association

12 muscles that are working hard with every leap

65 Health & Wellbeing

10 minutes of skipping is equivalent to running a mile in eight minutes

25 percent increased fitness was reported in women who jumped rope for five minutes a day over four weeks

1,000 the amount of calories burned after an hour of jump rope

MOVE WELL

your

fitness TIPS AND TRICKS TO KEEP YOU ACTIVE

QA ASK THE EXPERTS Q: How long will it take to get my cardio fitness back?

Personal trainer Jack Young at PureGym Bristol (puregym.com), says: A: “Although your cardio system doesn’t technically grow and repair stronger in the same way your bicep would, your training is still respondent to progressive overload. Your heart doesn’t have the same muscle memory system as other groups, but your muscles supporting cardio workouts – such as your abdominals and diaphragm muscles – do. Make sure to build up gradually to allow your body to adjust to your training before amping up the intensity. For most people heading back to the gym, you can expect a period of anywhere between two to 12 weeks to regain your fitness back to previous levels, depending on what training you have been doing and your goals.”

...make a cocktail to maintain your fitness levels this summer. Before you get too excited, there’s a key word missing from that sentence worth noting: exercise. We’ll explain. While getting in a 30-minute workout every day is a win, experts leading a new study from Columbia University say that this could be kind of insignificant if you’re spending the rest of your day at your desk, for example. Their tip? Instead of fitting all of your exercise into a small window, do three minutes of moderate-to-vigorous activity or 12 minutes of light activity per hour of sitting – this could be a walk, dancing, a few squats or some star jumps. In other words, it’s your exercise cocktail. Mix it up!

M A S TE R TH E MOVE

77% The amount of active Brits who experience pain or injury while exercising, with HIIT named as the main culprit for sports niggles. The research* found younger people were also more likely to suffer than older generations, with 55-64-year-olds having the lowest rates for sports injuries.

*research by lenstore.co.uk

IF THERE’S ONE THING YOU DO THIS MONTH…

Personal trainer and founder of Tone & Sculpt (toneandsculpt.app), Krissy Cela, says: “Perform each exercise, one after the other, with little or no rest. Rest for two to three minutes between rounds and repeat three times.” Add some star jumps and dumbbell squats to increase the intensity.

BEGINNER

ADVANCED

“Begin by standing straight with your core engaged. Kick one leg back to the point where you feel a slight engagement between your glutes and hamstrings – don’t forget to squeeze your glutes at the top. Ensure you maintain a straight back for the entire move.”

“Place your feet just over hip-distance apart.

Keep your knees in line with your toes and squat down, as if you were to sit on a chair.

Aim to get your glutes parallel to your knees. With your core engaged, exhale and jump up, straightening your legs.

Return straight into a squat position.”

Tech talk Sustainability might not be make-or-break when it comes to choosing your next pair of running trainers, but if greener choices have been on your radar recently, this new collaboration could be the first step. Adidas and Allbirds – two major players in the activewear game – have joined forces to create a running shoe with a carbon footprint of just 2.94kg CO2e per pair which, by the way, is 63 percent less than its sporting counterpart. For more information on the FUTURECRAFT.FOOTPRINT, visit allbirds.com

67 Health & Wellbeing

Sarah Dropped 3 Pounds in 3 Days!

"I've never seen the weight come off like this. I really LOVE this 'diet'! It's more like a life overhaul! I have more energy than I've had in years and my skin is actually glowing! This is the perfect "Mommy Makeover" I was looking for. In the last few weeks I wasn't hungry at all, and it is the perfect complement to my busy lifestyle. I know that I am losing weight in a healthy way! My husband has started asking me more frequently if I would make him a smoothie, which is wonderful! Thank you times 10 million!"

Sarah used the Smoothie Diet to do a complete "Mommy Makover" - Tulsa, OK

*Your results may vary.

Jade Kicked 12 Pounds in 21 Days!

"I’ve been trying forever to lose the last 10-15 lbs. and tone up and that’s exactly what happened so I am very happy. I feel great about myself, I don’t find myself holding in my belly anymore and feel confident about myself and people have noticed that about me too...and my love handles are gone! I couldn’t be happier with this whole program and I definitely recommend this to anyone looking Jade was able to lose her stuborn belly fat and get r id of her love handles - Buffalo, NY

to lose a little or lose a lot.” *Your results may vary.

21 DAYS

TO A SLIMMER, SEXIER YOU! THE SMOOTHIE DIET is a revolutionary new lifetransformation system that not only guarantees to help you lose weight and feel better than you have in years, it also promises to eliminate more body fat - faster than anything you’ve tried before.

WHAT MAKES THE SMOOTHIE DIET DIFFERENT? This Is NOT just a big book of smoothie recipes. You're getting the same proven 3-Week weight loss and health improvement program I share with my private clients. The secret that makes the Smoothie Diet so effective is the Custom 3-Week Weight Loss Schedule. All the smoothies are given in a very specific sequence and frequency to maximize your results. For example the nutrient and ingredient ratios vary week to week to make sure the weight keeps coming off and stays off.

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.

What gets you out on a walk? For some of our incredible Walk to Wellbeing podcast guests, it’s the opportunity to reconnect with nature, de-stress or simply enjoy the sun on their cheeks now that summer is well and truly underway. We have some motivational wellness journeys – from guests including the inspiring Deborah James and Health & Wellbeing’s very own columnist Andrea McLean – that you can learn from, so follow the podcast on Apple Podcasts or Spotify to make sure you never miss an episode! This month, we’re looking at the health benefits of walking on your body and mind – turn to page 74 to discover yet more reasons to step it up. And, if you fancy getting some vitamin sea in your life, head to page 70 for five of the best coastal walks in the country. As always, happy walking!

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EVERYTHING YOU GET In just a few minutes from now you'll have access to all the tools you need to lose weight and get healthy as quickly as possible. I've left nothing up to chance, everything is laid out step-by-step so you can start today and lose weight by tomorrow!

THE SMOOTHIE DIET 21-DAY PROGRAM If you're looking for a complete life transformation over the next 3 weeks then you’re in the right place!

Whether you need to lose the last 5-10 lbs or you want to get rid of 40lbs or more, this will work for you. This diet is extremely flexible so even though this program is 21 days you can continue using it for as along as you want to lose as much weight as you want and I explain exactly how.

Dramatic weight loss is only one of the numerous benefits you’ll get from this diet. How would you like more energy, clearer skin, better sleep, sharper thinking, stabilized blood sugar, and more? You are only 21 days away...

You're getting the FULL 21-DAY WEIGHT LOSS AND HEALTH IMPROVEMENT PROGRAM I regularly use with my private coaching clients.

Over 36 DELICIOUS FAT-MELTING MEALREPLACEMENT SMOOTHIE RECIPES

SHOPPING LISTS FOR EACH WEEK To Make It Super Simple To Get Everything You Need

SMOOTHIE MAKING TIPS & PREP GUIDE To Make Sure there is ZERO trial and error and to ensure you spend less time in the kitchen and more time enjoying your new confidence and energy levels!

Get some

VITAMIN SEA Wild hair, salty lips and bracing winds; a stroll along the British coastline isn’t just good for the soul, it’s good for your health too

in partnership with

70 Health & Wellbeing

IN PARTNERSHIP WITH

e all know that walking comes with a plethora of health benefits, but are certain environments superior to others?

While countryside jaunts boast greenery, birdsong and woodland, winding coastal paths offer dramatic cliff drops, sandy beaches and marine wildlife. Luckily, spending time in either blue or green spaces has been scientifically proven to boost your wellbeing, more so than if you were to take a walk down the street. According to a study conducted by the Blue Health Project earlier this year, regularly visiting both green and blue areas can effectively supercharge your wellbeing, by improving your mental health and your overall happiness. But do the benefits of a walk along the coast really outweigh an amble through our green spaces? Read on to find out more about your seaside stroll.

W

WORTH ITS SALT Salt has had a bad rep in the past, but iodine is a different kettle of fish. According to the Health and Food Supplements Information Service (HSIS), iodine is a mineral that is essential for manufacturing thyroid hormones which are needed for normal growth and development, especially for the brain and central nervous system; it also aids your immune system and keeps your skin healthy.

Sources of this super-mineral include seaweed (which is super-high in iodine), kelp, cod, iodised salt, and some dairy products (though levels of iodine in these

MOVE WELL

vary). However, another crucial source of this essential mineral is sea air. According to a study by the Irish Medical Journal, people who live by the coast have higher levels of iodine intake compared to those who live more inland. Put in basic terms, simply being by the sea and absorbing all that fresh, salty air, can be a major health booster.

SEAS THE DAY Golden sands, striking cliffs and bracing sea breezes are just a few attributes of an invigorating seaside walk, but it’s always good to expand your repertoire of beach strolls. Here, we’ve rounded up a few that will inspire you to think beyond your nearest beach and explore the British coastline.

Porthdinllaen, Llŷn Peninsula, Wales With impressive 360-degree views, this sandy stroll will take you along a Welsh stretch of coast that is filled with wildlife, until you reach a split of land which is home to an old ship building. For the last part of the walk, head to Caban Griff and be on the lookout for rock pools, before ending your walk back at the Trust car park.

Old Saltburn to Warsett Hill, North Yorkshire One for land lovers: A mixture of both coast and country, this ramble across scenic North Yorkshire starts at Saltburnby-the-Sea, a Victorian seaside town full of pretty picture spots. In the 19th century, they mined the area around Saltburn for iron stones, and there are still plenty of remnants of its industrious past today.

4 WAYS TO LIVEN UP YOUR COASTAL WALK

PRACTISE MINDFULNESS

INCORPORATE A WORKOUT

COUNT YOUR STEPS

Being mindful of sights, sounds, textures and colours while walking is good for your mental health.

A study by a university in the Netherlands showed that people who practised mindful walking had improved moods compared to those who didn’t. Take a moment on your next stroll to soak up the sights and sounds of what’s going on.

Use your walk to improve your fitness by adding in a dynamic workout, such as a tempo run or sprints. Not into the idea of a sweat sesh? Simply take a map, and section off your route into fast, slow and medium paces. Our top tip – use the slower parts of your walk to take in the most scenic parts of the coast.

For Fitbit and other smart watch users, tracking your daily movement is probably a given, but if you don’t already, using your phone or watch to log your steps is a great motivation tool. Not only can it help with weight maintenance, but it can also give you an idea of your daily movement.

SNAP A PIC AND TAG US AT #WALKTOWELLBEING At H&W HQ, we’re big fans of selfie mid-, or post-walk. Follow in the footsteps of celebs such as Andrea McLean and Amanda Byram, and post your next walking selfie on social media.

Don’t forget to tag us @healthwellbeinguk and use the hashtag #walktowellbeing, to be in with a chance of being featured on our page!

Awe-some seascapes Vastness, dramatic landscapes and inspiring changes in nature give our brains the ‘awe-factor’ which science shows is good for our mental health. While the research on awe is still preliminary, many people swear that simply being by the sea helps put things in perspective.

Headon Warren, Isle of Wight With views that are bound to take your breath away, this beautiful stroll, which takes you from Totland Pier to a burial mound, takes around two to two-and-a-half hours to complete, depending on your pace and whether you stop to take pictures of the views!

Dunwich Heath and Beach, Suffolk If you do this walk during the spring, summer or autumn months, you’ll be rewarded with plenty of colourful photo opportunities along this gorgeous stretch of land. You embark on this stroll at the Coastguard Cottages and take the footpath along the lowland coastline towards Centenary Pond. There’s plenty of wildlife on this walk, so take a pair of binoculars with you so you don’t miss out.

The Moray Coastal Trail, Scotland Scotland is known for its striking, wild coastline; The Moray Coastal Trail runs from Buckie to Cullen, and offers opportunities for dolphin spotting, sandy stretches of beaches for picnicking and cliff top views over the sea. H W Visit nationaltrust.org.uk, to find more walking inspiration.

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74 Health & Wellbeing

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Ruled by the ocean, pieces in marine-like hues match Cancer’s gentle and considerate nature, so she would suit the Skechers Apparel 3D Logo Crop Tank Top, along with the Skechers Apparel GOwalk High-Waisted 7/8 Legging. She’s also tenacious and would appreciate a functional sneaker like Skechers GOrun Pulse – Ultimate Best. A loyal companion, she’d be your best workout buddy the next time you’re ready to break a sweat.

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Their inherent intensity and passionate nature make Scorpios a fierce competitor, so she’ll need gear that provides the flexibility to do it all. Taking a minimalistic but still attention-grabbing approach, the Skechers Apparel Floral Bra Top, plus the Skechers Apparel Noir Eden HW Legging and a pair of Glide-Step Sport – Daily Spark trainers is the perfect ensemble for our dynamic Scorpio.

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YOUR Healthiest YOU

If there is one thing that is certain in life, it’s that each day you get a little bit older. However you feel about that, it’s important to remember that ageing is a privilege and that it’s vital to continue to look after your body and mind so they continue to function at their best throughout the years.

That’s why we’ve rounded up 50 (yes really!) ways to keep yourself feeling your absolute best. Turn to page 80 to discover 10 foods that will benefit your body, and head to page 82 for top personal trainers’ exercise tips that will allow you to stay agile and flexible in later life. Meanwhile, on page 86, you’ll find 10 health hacks to help you age better, and over on page 84 we reveal 10 healthy ageing lifestyle tips.

Finally, on page 88, we show you the best beauty ingredients to look out for to get that elusive youthful glow.

Try an antiinflammatory diet

“Every day, the cells in our bodies are continually using oxygen for their metabolic processes,” explains Dr Lee. “As a result, they produce electrically charged particles called reactive oxygen species (ROS). These ROS are potentially dangerous molecules that can damage DNA and trigger the development of many chronic diseases, such as atherosclerosis, diabetes, dementia, and cancer.

Oxidative stress triggers chronic inflammation. However, you can combat this with foods with high levels of antioxidants, which are vital for good health because they neutralise ROS. These are found in large quantities in fruit and vegetables, including strawberries, blueberries, and raspberries. Olive oil, whole grains, nuts, seeds, and oily fish are also other excellent sources.”

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Eat dark chocolate “Dark chocolate contains a staggering number of antioxidants when compared with many other foods like acai berries, blueberries and cranberries (which are known for their high antioxidant contents),” says Trevor Roberts at Nutrition Ingredients (nutritioningredients.co.uk).

“Research has suggested that dark chocolate can help to reduce blood pressure while increasing insulin sensitivity and improving arterial function and elasticity. One study found that high-flavanol dark chocolate (chocolate with at least 70 percent cocoa solids) doubled the amount of time people could stay in the sun before turning red, something that didn‘t occur in people who ate chocolate with less flavanols.”

Sip on green tea

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“Much like many of the foods on this list, green tea is packed to the brim with antioxidants which help the body to protect against free radicals,” says Trevor. “These are unstable molecules that form during metabolism and in response to stress. Green tea is particularly high in antioxidant polyphenols, which has been suggested to help with fighting diabetes, insulin resistance, inflammation and even helps to protect collagen within the skin, reducing the signs of ageing.”

Find flaxseeds

Flaxseeds are brimming with health benefits and they’re really easy to add into your usual diet.

Not only do they contain lignans, which can lower cholesterol, reduce blood sugar and insulin levels, but they are also a good plant-based source of omega 3. Plus, if that wasn’t enough, research shows that consuming flaxseeds can improve hydration and help smooth skin. Why not add a spoonful to your breakfast?

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Get plenty of calcium “Calcium from dairy is shown to be optimal for our bone health,” says Sophie. “Fractures and spinal problems associated with bones loss occur far more commonly in people on plant-based diets.

If you’re reducing dairy or are following a vegan diet, make sure you’re rigorous about your calcium intake from other sources and consider supplementation.”

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Turn to vitamin D

“Recent research has shown that vitamin D works in conjunction with longevity genes,” says Dr Lee. “It was also found that vitamin D also reduced the disruption of many body proteins that tend to occur naturally with ageing. This vitamin does so much more for the body than just promote bone health. UK adults are currently recommended to take 10 micrograms of vitamin D per day as a vitamin D supplement. Before you start any regular supplements, you should discuss this with your GP. However, in general, vitamin D supplements are safe and may offer particular benefits for the elderly and those in high-risk or vulnerable groups.”

YOUR Healthiest YOU

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Make a

he next time you need motivation, remember the benefits exercise provides. Not only does it allow you to maintain fitness levels and weight, it can also help you stay young. “While ageing Staying active isn’t just for keeping fit – it can is inevitable, there are things also keep your body young. Here’s how... we can do to age well,” says David Wiener, training and nutrition specialist at fitness app Freeletics (freeletics.com).

“The ageing process begins at Stay active a cellular level, and your body “Living a sedentary life is more isn’t as efficient at repairing likely as we age,” says David.

“But there is a big difference damaged tissues. However, between exercising and ‘staying when you exercise, your muscles active’. Making sure that there is not one hour in the day produce many beneficial (other than when your sleeping) compounds.” Read on to find where you haven’t stood up is a good place to start, even if it out just how useful working means walking up and down the out can be to keep your body stairs three times or walking to the toilet, it can massively functioning as it should. contribute to ageing well.”

MOVE

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Get Zen “Yoga, Tai Chi and Pilates are amazing ways to keep fit and aid your mindset,” says David.

“Studies have shown that embarking on these activities, can help people to reduce stress, improve posture, balance and mobility, as well as increase muscles strength in the legs. One of the biggest challenges in life can be yourself, so taking time to relax and winddown from the day can have amazing mental and physical benefits.”

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Exercise regularly “It is common knowledge that exercising regularly helps you to stay strong and healthy, helping to lower your risk of obesity, heart disease, stroke, diabetes, and even cancer,” says David. “Furthermore, staying active can boost your self-esteem, improve your sleep, and give you more energy. The NHS recommends adults do 150 minutes of moderate intensity activity per week. If that doesn’t sound manageable, start off slowly and work up the minutes as you get fitter and stronger.”

Don’t forget to do resistance training “The importance of cardiovascular exercise for longevity is well known, but people often overlook the unique benefits that resistance training can offer,” says personal trainer Daniel Carpenter from Common Purpose Club (commonpurposeclub.co.uk). “It can help stave off common age-related degeneration, such as osteoporosis, sarcopenia and arthritis by increasing bone density, muscle mass and joint health.”

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“Speed and power training isn’t just for athletes, the ability to apply strength at high speeds will transfer into everyday life and can reduce the risk of accidents and injuries,” says Daniel. “Low-level plyometric training, such as hopping, skipping, jumping and throwing, will train the muscles to produce force quickly and help keep the ligaments and tendons strong and resilient.

This type of training can be done without extra weights or fancy equipment. Take a standard exercise like the bodyweight squat, turn it into a power development exercise by simply speeding it up, then you can progress to box jumps or squat jumps. Remember to start simple and perform with good technique before progressing too quickly.”

Focus on the basics

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Step to it “Coronary heart disease and heart attacks become increasingly common as we get older if we aren’t fit and healthy,“ says PT Adam Collard, NOCCO and Barebells ambassador (adamcollard.com). “People think that to stay fit, they have to train themselves into the ground, but the majority of your total daily energy expenditure comes from basics, like breathing, eating and sleeping. Then your next chunk comes from day-to-day steps, cleaning the house and chasing the kids. So why not try to boost this? Just increasing your steps by 2,000-3,000 per day could help you stay fitter, and have mental benefits.“ Head to page 69 for our tips.

Remember it’s never too late to start

“All exercises stem from the basic foundational moves – squatting, hinging, pushing and pulling,“ says Adam.

“Take the squat. We can go from squatting to and from the armchair to having a 100kg bar on our back. The same goes for deadlifting and picking up an object pain-free. So next time you’re in the gym, pick movements that replicate your day-to-day life and get good at them.”

Find a balance It’s something we take for granted when we’re young, but many of us lose our sense of balance as we get older. This is due to a range of factors, and it can mean we’re unsteady even just when standing up – an Australian paper found that around one in three people over 65 falls at least once a year. However, there are steps you can take to improve it. Exercises such as standing on one leg, practicing a heel-to-toe walk, back-leg raises, squats and toe raises will all help, as will yoga, Tai Chi and Pilates.

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“We’ve trained a lot of clients who have assumed that they are over the hill and unable to do what they used to,” says Daniel. “After months of training, they are amazed at what they can do, and even outperform their previous bests set when they were in their 20s! The process may take a little longer, but it’s never too late to start training and exercising.”

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83 Health & Wellbeing

Look after your pelvic floor “Our pelvic floor muscles go through a lot, but the good news is they can be trained,” says Louise Jackson, yoga teacher and founder of Joya (wearejoya. com). Try Louise’s exercise below: 1. Lie on your back with your knees bent towards the ceiling.

2. Place a finger inside your vagina and gently hold and press areas of tension.

3. As you do so, breathe in for a count of four and exhale for a count of four.

YOUR Healthiest YOU

Introduce some speed and power training

Stay happy,

STAY YOUNG It’s not just your five-a-day and regular exercise that will keep you feeling energised – curiosity, gratitude and strong friendships have an essential, and often underestimated, role to play WORDS | Claire Munnings

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e all know that eating well and staying active are important for a long and healthy life, but what if we told you that there are other factors too – such as your list-making skills or how much sex you have? It may sound unbelievable, but it’s true. Countless studies have revealed the impact our mindset has on our health, and research has shown how the people we surround ourselves with help us flourish. Our experts share their tips on how to boost longevity…

Meditate often It’s clear that meditation has a myriad of benefits for our wellbeing and evidence suggests it can help reduce our levels of cortisol and even bolster our immune system, too. “Every second we are being mindful is a second we are not producing stress hormones,” says Fran McElwaine, a functional medicine practitioner and longevity coach (realhealthandwellness. com). “The less stress hormones we produce, the less inflammation there is in our body and the less we experience oxidative stress, the slower the ageing process. Over time, a regular practice also re-wires our brain, helping us feel more in control, less stressed and less anxious,” she adds.

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Have regular sex

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Research suggests it can strengthen your immune system, reduce stress, improve heart health and help you sleep better, too. “One key indicator of how we age is the length of our telomeres. These prevent the unravelling and fraying of our DNA as we get older and short telomeres indicate a shorter lifespan,” says Dr Alka Patel, a GP and the founder of The Lifestyle First Method (dralkapatel.com). “A 2017 study found longer telomeres in women having weekly sexual intimacy.”

24 Be more organised “Keeping your desk tidy, getting to appointments on time and double-checking your work may sound boring, but the health effects are amazing,” says Marta Zaraska, a science journalist and author of Growing Young: How Friendship, Optimisim and Kindness Can Help You Live to 100 (growingyoungthebook. com). “Conscientious people not only live longer, but they have a lower risk of developing dementia and MS, suffer fewer skin problems and even get less headaches.” More scatter-brain than a list-maker? “Science shows that you can become more conscientious by ‘faking it until you make it’,” Marta adds.

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Show gratitude It’s been proven that gratitude can improve our wellbeing – with studies showing that grateful people report feeling healthier, sleeping better and enjoying improved self-esteem when compared to others. “Gratitude is one of the single most important practices we can adopt,” says Fran.

“We tend to focus on what we want, rather than appreciate what we have and the simple act of savouring the small joys that happen every day can change our mindset to one of positivity. Gratitude is a de-stressor because the hormones associated with it help our body feel safe.”

Build close connections

Sharing a drink with your bestie is a sure-fire way to boost your mood – but it turns out that good friendships can also do much more than this. In fact, studies show that having a strong network of family and friends can lower your mortality risk by about 45 percent. “Humans are social apes and our bodies function the best when we are surrounded by our tribe,” says Marta. “We have a better stress response when we are socially integrated, we experience lower levels of inflammation, and we benefit from various social hormones that connect our minds and our bodies.”

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Know your purpose

This doesn’t have to mean something big or all-encompassing like saving the planet, but simply something that matters to you – such as making your kids happy, growing fruit and veg for your family or climbing the career ladder. “It's something that the Japanese call ikigai,” explains Marta. “Ikigai is a big deal in Japan – the ministry of health there has even included it into their health promotion strategy. Studies confirm that people who have ikigai live longer and are less likely to get cardiovascular disease that those who haven't found it.”

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Find your perfect partner

Being in a happy romantic relationship isn’t just good for your home life, it’s also hugely beneficial for your health and longevity according to research.

“In fact, it can actually lower your mortality risk far more than the famed Mediterranean diet,” explains Marta. “What's more, a happy romantic relationship may reduce your risk of cardiovascular disease, Alzheimer’s disease and diabetes, and even boost how well you respond to vaccines.”

Stand up

Think you need to put in hours of exercise to enjoy the benefits of an active lifestyle? Think again. Simply standing can have a huge impact on your health and help reverse the detrimental effects of a sedentary lifestyle. “The Stand More at Work Trial showed that standing more increases vitality,” says Dr Alka. “A study revealed you can raise your life expectancy by two years by reducing sitting time to less than three hours a day.”

Forgive people

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Always be curious

“Being curious about the world around us and how we relate to it is a powerful way to keep our thinking fresh,” explains Fran.

“If you’ve ever taken a toddler for a walk and patiently stood by while they examined every leaf, pebble and texture in the road, you will know that curiosity is a sign of vibrant growth and development.” A study from the University of Montpellier has confirmed that being open to new experiences and maintaining a youthful mindset can help keep us feeling young for longer too.

“Curiosity puts us in a powerful place of energy and forward momentum which keeps us engaged and excited about life,” adds Fran. “It’s a real fountain of youth if ever there was one!”

“Holding onto resentment and pain is extremely stressful, and stress ages us more than we realise as it triggers all sorts of inflammatory pathways in the body,” says Fran, who adds that moving on from conflict can help us release these feelings and improve our health. Research backs this up – studies have found that the act of forgiveness can lower the risk of a heart attack, improve the quality and quantity of sleep, and reduce feelings of anxiety and stress.

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YOUR Healthiest YOU

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Lower your stress levels “Keeping levels of stress to a minimum helps to prevent premature ageing,” says Dr Golfomitis. “In this day and age, we all live very stressful lives, regardless of our occupation. Stress is causing increased levels of adrenaline and cortisol, responsible for faster cell ageing.

Regular meditation and yoga are great tools in aiding relaxation and de-stress. Also walks in nature, for example in a forest or at a beach, are very good ways of relaxing the mind.”

Health hacks TO AGE WELL Feeling your best isn’t just about your looks – what’s going on inside your body is just as important

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Challenge your brain “As you age, there are lots of activities to keep yourself mentally stimulated, which can benefit your mental health and your brain,” says Dr Luke Powles, clinical director at Bupa Health Clinics (bupa.co.uk). “For example, gardening, cooking, and volunteering can boost your brain health. A lot of these can be sociable, as well as mentally challenging – a mix that’s good for brain health.”

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geing is a physiological process that every living being goes through,” says Dr Cristina Golfomitsos, NHS cardiology and acute medicine consultant and aesthetic medicine doctor for Semper Iuvenis Aesthetics London (semperiuvenisaesthetics.com). “However, there are ways to keep the body wellfunctioning as long as possible. Genetics partially dictates health, but lifestyle also plays a role.” Try these hacks to help you age well.

Go for cold

“A regular cold shower may improve your health and lengthen your lifespan,” says Dr Deborah Lee, of Dr Fox Online Pharmacy (doctorfox. co.uk). “Cold water swimming has been shown to lower blood pressure, improve insulin sensitivity and elevate cortisol levels, and taking a cold shower may have similar benefits.

Ease yourself slowly into a cold-water routine – lower the shower setting to cold gradually each time and tough it out for as long as you can.

Then whack on the hot water for a minute before switching on the cold again. For best results, end on a cold setting.”

Take care of your mouth

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Research published in the Community Dentistry and Oral Epidemiology journal revealed that the number of teeth a person has is significantly correlated to their life expectancy. So, alongside brushing, flossing and regularly visiting your dentist, what else can you do to look after your mouth and live a long, healthy life? Mehy S. Lo Presti, restorative and aesthetic dentist at The Kensington Dentist (thekensingtondentist.com) reveals his top tips for optimising your saliva and oral microbiome: • Get enough omega 3 fatty acids from your diet or supplements for their anti-inflammatory benefits • Measure your vitamin D3 level and supplement it with vitamin K2 if it‘s too low – this is important for your bones, teeth and immune system • Avoid eating the most inflammatory foods where

possible – dairy, sugar, grains and highly refined omega 6 oils • Load your plate up with healthy protein, essential amino acids, collagen, healthy fats and greens • Take a daily vitamin C supplement to boost immunity and collagen synthesis.

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

15 WAYS TO KEEP YOUR SKIN HYDRATED Face drier than the Sahara and not sure where to turn for relief? Read on and drink up the experts’ top tips

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eeling like your skin’s trapped in a barren desert with no oasis in sight? We hear you. The second your complexion starts to feel tight and lacking in hydration, your first thought might be to slap on your heaviest winter moisturiser and assume you’re done, but that’s not the case. In fact, there are 15 things you can do to give your skin a helping hand – and some of them may surprise you! From switching to cooler showers to changing up what’s on your plate, the experts all agree that dry skin isn’t something you have to put up with any longer.

We’ll get your thirsty skin out of that drought in no time.

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3 TURN DOWN THE HEAT “External temperatures (i.e. central heating and air conditioning) can wreak havoc on your skin,” says Sarah.

“Hot showers are considered one of the worst culprits for dehydration; it strips the skin of its natural oils, leading to dryness, itchiness and sensitivity. Turn down the temperature (lukewarm is best) and try to limit your bathing time to no more than 10 minutes.”

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Scrub, scrub, scrub

“Exfoliation is a good way of boosting skin hydration: when we exfoliate, we remove dead skin cells – the same dead skin cells that can prevent our skin from glowing and letting our moisturisers from doing their job,” says Denise. “Regular exfoliation helps to increase cell turnover which in turn leads to a more plumped, glowing complexion.”

AVOID TOO ABRASIVE OR ACTIVE INGREDIENTS

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“Potent actives such as retinol and AHAs can be miracle workers for the skin but don’t overdo it,” warns Sarah Zimmer, founder of NAYA (nayaglow.com). “Using too many actives on a regular basis can damage the skin barrier, causing inflammation, irritation and dehydration.”

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PROTECT YOUR SKIN AT NIGHT

LAYER ON DAMP SKIN

“While you sleep, it’s a good opportunity to nourish your skin with products that will sink in as you rest,” says Karl Kristian, founder of natural beauty and supplement brand New Nordic (newnordic.co.uk).

“A facial oil will lock in moisture without leaving the skin feeling greasy. Rosehip oil is especially effective for rehydrating and healing. “

“When moisturising, apply your products, especially face oils, serums and creams, to damp skin,” advises Denise Rabor, health and beauty expert and founder of The D.O.R Beauty Edit (thedorbeautyedit.com).

“Applying products onto damp skin creates a moisture lock, helping to keep your skin hydrated for longer.”

2 SPF is a must “Always apply a broad-spectrum sunscreen, SPF50 if you are sunbathing, or a minimum of SPF30 in casual sun exposure, to prevent UV rays from damaging your skin, but also to prevent sun exposure from dehydrating your skin,” says Dr Mike Tee from the Harley Street Skin Clinic (harleystreet skinclinic.com).

“It will cause you to lose moisture and will break down your skin’s collagen and elastin, which are responsible for its strength and elasticity.”

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ADD A NATURAL SERUM OR FACIAL OIL TO YOUR REGIME

Use a gentle cleanser “Using a harsh cleanser can strip natural oils and leave skin dried-out in the aftermath,” says Dr Tee. “Instead, opt for gentle washes that protect your skin barrier while still helping to remove all the dirt and make-up. If you have really dry skin, use a cream or oil face wash.”

“Applying oils and serums just before moisturising is a vital step ,” says Dr Tee. “These are loaded with hydrating ingredients and can provide skin with sufficient water content before moisturiser locks it in. Look for oils with oleic acid as this makes for deeply hydrating products.”

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EAT HYDRATING FOODS

“The type of food that we eat can contribute to the total water consumed,” says Kathryn Danzey, health and wellbeing expert and founder of Rejuvenated (rejuvenated.com).

“Foods like water cucumber, melon and strawberries are incredibly high in water. The body recognises these whole foods and their nutrients, enabling our cells to recognise water more readily.”

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LOOK WELL

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ADD OMEGA 3 TO YOUR PLATE

LOOK OUT FOR HYDRATING INGREDIENTS

“Omega 3 fatty acids are nature’s very own moisturiser; they nourish the skin by managing oil production, thus helping you to stay beautiful from the inside, out,” says Kathryn. “Omega 3 plays an essential role in the structure and appearance of the skin. They are incorporated into cell membranes in the epidermis which in turn forms a protective web to help prevent moisture being lost.”

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INVEST IN A GOOD HUMIDIFIER

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“Moisturising your skin from top-to-toe is essential to maintain optimum skin health,” says Sarah. “Hydrating the skin prevents transepidermal water loss while helping to retain moisture. Choose moisturisers which contain hydrating ingredients such as humectants, glycerin or ceramides. These skin-loving ingredients absorb water and help to hold it in place.”

TRY A DIY MASK

“Home-made masks are a great way to hydrate your skin,” says Dr Tee. “Use ingredients such as coconut oil, avocado and honey. Masks typically don’t contain oils so using them to nourish the skin reduces the risk for acne-prone skin meaning fewer breakouts. A pricier option for everyday use, but definitely worth it on the odd occasion.”

“You can boost the moisture content in your home with a humidifier to help combat dry skin,” says Dr Tee. “Putting a humidifier in your bedroom will help to stop your skin from drying out. They are also good for your respiratory system. Some people claim they can also help you sleep better, which has a knock-on effect of reducing dark circles and under eye bags.”

Moisturise in moderation

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“There is such a thing as too much moisturiser,” says Dr Tee. “Good quality moisturisers are highly concentrated and are designed to be applied in small amounts. If you use too much product, it can clog your pores and potentially trigger breakouts. All you need is a berry-sized amount of product, morning and evening.”

Myths Busted There are lots of old wives’ tales about hydration – here, we sort fact from fiction

THE MYTH: It’s only dry skin that needs moisturiser

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THE FACTS: “All skin needs to be moisturised regularly,” says Sarah.

“Combination skin needs a balancing moisturiser to not increase oil production; sensitive skin needs a gentle cream.”

THE MYTH: At night, skin needs to rest from moisturisers

PACK ON THE HYALURONIC ACID

THE FACTS: “Night cream helps rejuvenate your skin,” says Dr Tee. “As you sleep, your body regenerates, so anti-ageing creams work best at night. Antioxidants help stimulate collagen and elastin production, essential for firm, younger looking skin.”

“Include hyaluronic acid in your skincare products,” advises Denise.

“Because it holds 1,000 times its weight in water, it’s become the go-to for skin hydration. Mix it in with your serum, face oil or moisturiser for long-lasting hydration.

In the summer months, keep a facial mist containing hyaluronic acid in your fridge for an on-the -spot hydration boost.”

THE MYTH: You shouldn’t use moisturiser if you have acne or oily skin THE FACTS: “Oily skin can become worse when it’s dry as the skin over-compensates with excess sebum production,” says Sarah.

“I recommend a lightweight, water-based moisturiser for oily skin. This won’t clog up the skin and subsequently will let it breathe.”

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THE THRIFTY VEGGIE Harness every season’s flavours with recipes that combine fresh produce with lasting staples in The Thrifty Veggie. Expect clever and delectable vegetarian recipes that can make a real difference to your household budget. £14.99, available at Waterstones, bookshop.org, Hive and Amazon UK.

BETTER NATURE SWEET & SMOKY RASHERS Soaked in a sweet and smoky marinade, Better Nature’s allnatural, tempeh-based rashers add the perfect, protein-packed bite to a pancake stack, salad or pasta dish. £2.49, betternaturefoods.co

CLAIRE’S AMAZEBALLS Rich in protein, vitamins and antioxidants, Claire’s Amazeballs offer a guilt-free energy boost on-the-go. Loaded with buckets of natural energy, each ball is carefully measured, made and rolled at home

by Claire in Marlow, Bucks. Besides being gluten-free and vegan, they are 100 percent natural, so you won’t find any unpronounceable ingredients. From £12 per box, clairesamazeballs.com

CAJUU’S CASHEWS THE WAY BACK ALMANAC 2022

If you’re a fan of cashew nuts but want something with a bolder flavour, look no further than Cajuu. Delicious and healthy, these ethically sourced nuts are reinventing cashew snacking with African inspired flavours. From £3.95, available at various stockists including Wholefoods Market UK and cajuu.co.uk

The Way Back Almanac is a modern spin on the traditional almanac, aimed at people who are looking to find their way back to nature. Reawaken a sense of belonging and improve your physical, mental and spiritual wellbeing. £12.99, available at Waterstones, bookshop.org, Hive and Amazon UK.

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If you love a drink that not only feels healthy but tastes delicious too, then pick up a carton of Planted. Available in three very drinkable flavours, the plantbased beverages are the perfect refreshment at any time of the day. £1.50, available from health stores and planteduk.com

FLOWER & WHITE RASPBERRY CRUMBLE MERINGUE BAR Covered in fairtrade white chocolate with a melting meringue middle, these moreish bars are a punnet of pleasure that you can pick up at any time – plus, each bar is just 95 calories! Made with natural ingredients, gluten-free, veggie-friendly and wrapped in 100 percent paper recyclable packaging, they’re the ultimate guilt-free summer treat. £1.39, flowerandwhite.co.uk

8FOOD KETO VICTORIA SPONGE Now you can have your cake and eat it, too! Introducing 8Food’s KETO Victoria Sponge: low-carb, high in fibre and most importantly, delicious, it’s the perfect summertime accompaniment to any occasion. £5.80, 8foods.co.uk

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IN LIGHT BEAUTY SKIN AID KIT Ideal ‘first aid’ for the whole family, this skin kit features Dr Spiezia’s ever-popular and award-winning wellness ointments in petite sizes. The kit provides relief from common yet bothersome conditions, from dry, red and itchy skin, to easing sore muscles and joints. Plus, it’s all presented in a handy, organic cotton zip bag, making it perfect for on-the-go. £37, inlightbeauty.co.uk

NATURTINT SILVER SHAMPOO Maintain those sun-kissed highlights for longer with Naturtint’s new Silver Shampoo. It instantly removes yellow undertones and is enriched with purple rice to protect hair from daily oxidation and pollution, restoring shine and softness. £9.99, naturtint.co.uk

BARE COCONUT AND STRAWBERRY BODY WASH

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BARE is one of the cleanest skin and hair care brands on the market, with only five ingredients in every product. Summon scents of the season and get that fresh, clean feeling with BARE’s delicious Coconut and Strawberry Body Wash, enriched with shea butter, coconut extract and olive oil for intense nourishment. £6.50, barefortheskin.co.uk

Get your glow on with this amazing organic and vegan day cream, with SPF20.

Vitamin C helps to enhance your skin’s natural defence system, speeding up the repair process, while niacinamide helps to visibly minimise enlarged pores and soften fine lines. £8.49, naturasiberica.co.uk

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FIND YOUR SUMMER STYLE BAM STANCE YOGA PANTS BAM has a range of sustainable bamboo yoga kits that are perfect for summer practices. The unique blend of fabric, combined with considered design, results in breathability, flexibility and comfort, so you can flow freely from pose to pose.

The Stance Yoga Pants are a perfect example: a super soft, relaxed capri style that is still fully supportive. £39, bambooclothing.co.uk

COMPLETEGRIP™ ECO-FRIENDLY YOGA MAT Loved by yoga teachers worldwide, the new CompleteGrip™ Ecofriendly Yoga Mat is strong, durable and sustainable. It’s perfect for all types of yoga and fitness activities, so the days of slipping and sliding are gone! Shop now and save 15 percent with the code HWELL21, valid until 31st August 2021. £79, completeunityyoga.com

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BEWATER BOTTLES These bewater bottles with crystals at their centre will become your summer essential! Made in the UK using ethically sourced gemstones, they’re perfect for those with an affinity for gemstones as well as anyone on the hunt for stylish and unique gifts and accessories. There are 15 crystal combinations to choose from, including the Abundance with Citrine (pictured), so you can choose the perfect one for you. From £22, bewater.com

Take the stress out of everyday life with the Bridgewater Backpack from Kula. Crafted from a reinforced paper material designed to be water and tear resistant, it’s the ultimate sustainable style statement.

Available in a range of colours. £35, kulabags.co.uk

GOLA PERFORMANCE TYPHOON TRAINER Gola Performance has stepped up its game with the Typhoon ladies’ trainer, ideal for fitness enthusiasts and runners.

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Offering a full range of movement, it’s perfect for those high-intensity workouts. Available in women’s sizes UK 3-8. £70, gola.co.uk

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

IS A MINDFUL MENOPAUSE RIGHT FOR YOU? The menopause can be an unprecedented phase of life, but as mindful hypnotherapist Sophie Fletcher explains, it doesn’t have to be scary if you change the way you face it

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FEEL WELL

R

ather than dreading this time of your life, imagine what it would be like to feel excited about the opportunities it gives you, and to know that you can tackle anything that arises, anxiety-free. A mindful menopause will help you to do just that. It is a unique approach to perimenopause using a simple but effective blend of hypnosis and mindfulness tools, which will help you navigate this transition and respond to the challenges, whether physical, emotional or spiritual, in a positive way.

THE POWER OF THOUGHT Never underestimate the power of the unconscious and your thoughts.

A mindful menopause will show you the power of this mind-body connection and how you can use it in a way that lifts you up and makes you feel capable of achieving anything, while also helping to reduce your hot flushes!

Whether you are going through menopause with the help of Hormone Replacement Therapy (HRT) or are approaching it naturally, the changes that occur will affect you. Just as you were able to move through other life transitions and challenges, you will be able to move through this one, with more knowledge and experience than ever before.

This new transition is inevitable. And it can be exciting. The spiritual and emotional growth that is available to you right now may have been overshadowed by the patriarchal cultural narrative, not just of womanhood, but of menopause itself.

PRACTICING GRATITUDE The focus on menopause is always hormones. ‘It’s my hormones!’ is something that you will often hear from friends, colleagues and in ubiquitous menopause memes in the media to excuse clumsy behaviour, forgotten appointments or angry outbursts.

Yes, hormones play a vital role, but so does your brain. As you go through perimenopause, your brain loses some of the neuroprotective benefits of oestrogen, but you don’t have to resign yourself to a life of foggy thinking.

Your brain is like a computer that is reorganising itself to be as efficient as possible for this next stage of your life. While it’s reorganising you just have to find your way around and have patience. The fogginess will pass.

Despite hormone-related fogginess during perimenopause, and in other stages of your life, you’ve juggled and you’ve hustled. You are resourceful. Think of those times in your life when you have found a way through something impossible, or the creative methods you employ to manage the day-to-day balancing act of juggling home and work. You probably do this while not even thinking about it consciously (if you can’t remember a time right now, you will soon after you have read this).

Never underestimate what you are capable of or allow other people to limit your potential.

During perimenopause it can be helpful to create grounding habits and rituals that give you balance. Recognition and acceptance that this is a normal part of life as it unfolds, can help you to adapt your daily schedule in a way that works for you.

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EXERCISE: STARTING YOUR DAY WITH JOY Grounding yourself in the morning means you can start your day with a connected body and mind, which sets a calm tone for the rest of the day. You may be someone who is very alert in the mornings, or you may be someone who needs a bit of caffeine to get the wheels in motion.

However, you begin the day, this exercise will benefit you. It only takes five minutes and you can do it sitting or lying down. It involves a breathing technique and a gathering in of energy, so that you feel focused and strong instead of scattered and disrupted in your thoughts and actions. To set an intention to start the day in this way is a powerful message to your mind that you are ready for business!

HW

For more, read this Mindful Menopause by Sophie Fletcher, out now, published by Vermilion, £14.99, penguin.co.uk

YOUR

healthy holiday guide

The bags are packed, you’re feeling healthy, and you’re just daring to believe that this might be the moment you finally embark on your long-awaited summer holiday. But what does a trip away look like in 2021?

I

t won’t come as a surprise to anyone, that any stretch of time spent away from our homes is going to look a whole lot different than it did before the pandemic. With hygiene and maintaining distance from other travellers being a top priority for sun seekers, how can we navigate our upcoming summer getaways? To help us understand how to stay safe, we’ve put together an expert-led guide on how to be hygiene-smart in these changeable times.

Determining the ‘risk factor’

does the risk heighten when we take to the air? “Plane travel requires substantial time waiting around security lines and airport “When we travel, we are at risk of transmitting terminals, which can bring you into close the virus to other people, as well as catching it contact with other individuals, even with ourselves,” says Dr Richard Hastings (hycolin. social distancing measures in place,” says Dr Hastings. “Most viruses do not spread easily com). “Covid-19 is an airborne virus that on flights because of how the air circulates can be transmitted via respiratory fluids, as on the plane, however, social distancing well as through touching infected surfaces, is very difficult in such an enclosed space. so travelling to busy areas increases your This means you could end up being sat next risk of encountering someone who may be to someone for several hours which would infected, even if they are asymptomatic.” increase your risk of exposure to Covid-19.

While travel restrictions are ever-changing, Public transport is also a very popular choice the possibility of being able to jet off this when travelling, however, the proximity to summer has got us feeling hopeful. But 116 Health & Wellbeing

“To stay hygienic when travelling, identify germ hotspots” other people and the shared surfaces makes it a perfect place for viruses to spread. Countries abroad may also have different infection rates to the UK, meaning you may be more at risk of catching the virus when out exploring on holiday.”

Be savvy But, that’s not to say you should give up the idea of travelling altogether. “One of the best ways to stay hygienic when travelling is to identify germ ‘hotspots’ which are more likely to be carrying pathogens,” says Dr Hastings. “This could include frequently

DON’T SKIMP ON SUNSCREEN Of course, staying healthy on, and after your holiday isn’t just about being wise with your anti-bac.

Keeping hydrated, staying cool and lathering on the sunscreen are all equally important.

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• “While we know that many people will be opting to stay in the UK this year, that doesn’t mean that sun safety can be ignored,” says skincare expert Dr Borve (firstderm.com).

“It’s well known that people tend to pay more attention to their sunscreen and SPF when they are abroad, but forget or don’t think it’s as important when in the UK. I cannot stress how important it is that we buck this trend.”

• For those packing their staycation suitcase, the NHS recommends sunscreen with at least a four-star UVA protection and a minimum SPF of 30 to protect against UVB. “After a year in lockdown, people should take extra care before exposure to intense sun,” says Dr Borve. “As melanoma incidence is highest among those with fair skin who tan poorly.”

• Struggling to find a suncreen for your sensitive skin? Dermatologist nurse Paula Oliver has some advice: “Dry skin conditions such as eczema are rarely caused by the sun itself, but more often triggered by certain medicines, chemicals and plants that can cause our skin to become sensitive to sunlight.

Many people suffering from itchy dry skin conditions find that mineral sunscreen is less irritating on their skin.“ • “Use non-perfumed products and moisturise regularly (at least twice a day),“ says Paula.

“Apply your sunscreen in downward strokes – don’t rub or massage it in as this can increase the itch.”

HOW TO GET YOUR HYDRATION HIT Making sure that you guzzle down enough water in the summer months is a must for us all. Luckily, nutritionist Lily Soutter, Highland Spring’s partner for the ‘#HSNatural10 Challenge’, is on hand to give us the lowdown on how to up our water intake. “We’re all different and so are our hydration needs,” says Lily. “The NHS guidance tells us that getting enough fluids and staying hydrated throughout the day is important for energy, concentration, mood, and even exercise performance. Check the colour of your pee to help see what you might need – the lighter, the better. There are also apps that can help you track your fluid intake throughout the day.” Not a fan of plain water? “Try infusing water overnight with fresh berries, mint, ginger, cucumber and even lemon,“ says Lily. “Adding a splash of freshly squeezed juice to your water also gives you a vitamin hit and a dash of flavour.”

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ASK THE EXPERTS The best in the business answer all of your burning health questions

D R SAR A H BR E W E R

GP and author experthealthreviews.com

How can I avoid travel sickness?

“Travel or motion sickness is a condition that affects adults and children alike, and can make travelling stressful and uncomfortable. It can be tempting to buy fast food en route, but greasy, fatty or spicy meals can cause nausea or worsen travel sickness. You should, however, avoid travelling on an empty stomach.

Have a light meal 45 to 60 minutes before travelling, and top yourself up with light snacks, which are bland and low in fat. If it’s possible, offer to drive.

Drivers are less likely to suffer from travel sickness, as they’re concentrating on the outside. If driving isn’t an option, try to sit in the front seat and open the windows to get fresh air circulating and keep your attention focused on the distant horizon to reduce your sensory input. You can also turn to medication too: take cinnarizine two hours before a journey, and it will reduce your susceptibility to motion sickness for at least eight hours. If you’re already feeling sick, you can suck a tablet rather than swallowing it for a more rapid effect. If you prefer a more natural option, try ginger tablets or wearing acupressure bands on your wrists.”

Why is it important to wear a helmet while cycling?

“There’s no doubt that wearing a helmet is essential to stay safe while cycling.

In 2018, 55 studies explored the relationship between cycle helmets and crash injuries, and the research showed wearing a helmet reduced the risk of a head injury by 48 percent, a traumatic brain injury by 53 percent, and facial injury by 23 percent. If you come off your bike, you’re most likely to damage your arms and legs, followed by your head, face, abdomen, chest and neck. Friction with the road surface often leads to contusions and lacerations known as road rash, which results in partial or full thickness loss of skin and other tissues, and embedded road debris. A bike helmet should be correctly fitted, and worn horizontal on the head, with V-shaped straps buckled up under the chin. Cycling gloves can also help protect your hands and cycling goggles are recommended for eye protection when you’re out.”

DR DEBOR AH L EE

Doctor and medical writer doctorfox.co.uk

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DR AY ES HA AKBA R

Cons u l t a nt ga s t roe nt e rol ogist hcahealthcare.co.uk

Can IBS symptoms affect my period?

“Irritable bowel syndrome (IBS) is a common condition that affects the digestive system. It can cause symptoms, such as bloating, stomach cramps, constipation and diarrhoea, making the condition difficult to live with. While the exact cause is unknown, IBS has been linked to stress, oversensitive nerves in your gut or having a family history of the condition. It’s common for women who suffer with IBS to notice changes in the symptoms of their menstrual cycle and, while the connection between IBS and the process of menstruation isn’t clear cut, it’s thought to be the result of changes in hormones, which fluctuate significantly throughout the menstrual cycle. Women who suffer with IBS are likely to experience more severe symptoms during their menstrual cycle, including cramping, fatigue or backache.

If you live with IBS, you may also find that bloating and constipation worsen following ovulation, which takes places around day 14 of your cycle. This can last until the beginning of your period.”

B

efore 2020, many of us would probably admit that we struggled to fit in time for little acts of self-care. But following the pandemic, an increasing number of us have started to cotton on to the benefits. In fact, according to a poll by opticians Scrivens, 54 percent of people felt more motivated to take better care of themselves following lockdown. What’s more, Pinterest reported earlier this year that searches for “how to love myself” increased six-fold compared to last year. If 2020 was the year of improving our selfcare routine, then it seems 2021 is all about learning to love ourselves. So we say, there’s no better time to be more selfish, for the benefit of your own wellbeing as well as that of others – and we’re here to help you do just that.

CO N S IDE R WH AT ‘ SE L F IS H ’ MEA N S TO YOU First of all, let’s just remove any preconceptions you may have about what it means to be selfish. Most of us will no doubt have been told to “Stop being so selfish” growing up. But as an adult, the concept takes on a different meaning entirely. Amongst the ups and downs of life, little acts of selfishness could be the level ground that helps you find balance.

Being selfish is about finding time to put yourself first and showing yourself more self-love so that you can feel more fulfilled in life. What’s more, being selfish can help you develop more compassion, increase your self-esteem and self-respect, and even allow you to be more giving to other people in your life.

So from this point on, we’re putting a spin on ‘selfish’, because it’s about showering yourself with positivity and self-love, and loving yourself isn’t selfish.

SCHE D ULE I N ‘M E ’ T I M E We’re often stuck on autopilot, so finding time to be more selfish may take a bit of planning at first. It might sound counterintuitive, too, but carving out time in your schedule, whether it’s an hour or a full day, really encourages you to stop and take moments to yourself.

This is also the perfect time to switch off from social media and your phone. We can often feel as though we should always be available, need to respond to messages straight away, or might miss something important on Instagram the moment we set down our phone. But this can negatively affect our mental and physical health, from our eyesight and posture, to anxiety.

Of course, ‘me’ days will look different for everyone. Perhaps you use this time to simply soak in the tub or settle onto the sofa with a book. Or maybe you want to start something that you’ve always wanted to do but never got around to, like learning a new language or taking a course. We’re often consumed by all of the things that need to be done, or we feel we should be doing.

But being more selfish means stopping to make time to do the things that you simply want to do or enjoy doing, and working towards your goals and dreams.

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H&W AWARDS 2021

D ON ’ T BE AF R AID TO SAY “ N O” When all of your friends are getting together, there’s a new event in town or you’ve been invited to a work event, it’s easy to say “yes” to everything. But before you know it, you’ll be looking at your diary wondering when you’ll find time to even fit in the grocery shop. This can quickly take its toll on us and lead to us feeling stressed.

While you may love your friends and hate missing out, it’s worth knowing when to turn down invitations so that you can prioritise yourself.

TA K E C A R E OF YO UR P H YS IC AL H EA LTH While we wouldn’t judge you for skipping a shower while working from home, looking after your body is a huge part of mastering the art of self-love. From getting enough sleep, maintaining good hygiene and eating well, to exercising, getting massages and keeping up with regular exams and check-ups, it’s important to look after yourself on the outside, too. These seemingly little habits can improve your self-respect, boost your confidence and creativity, and give you more energy – that’s a win-win in our books!

TOP PAMPERING PICKS TAKE CARE OF YOU WITH THESE HEALTH & WELLBEING AWARDS FINALISTS, WHICH CAME OUT ON TOP IN THE SELF-CARE SAVIOURS CATEGORY IN 2020. GO ON, YOU DESERVE IT!

Kiss the Moon Dream Night Cream For Feet (Winner), £26, kissthemoon.com Give your tootsies some TLC at the end of the day with this dreamy moisturiser, which blends lavender, bergamot, cedarwood and chamomile aromatherapy oils with ultra-hydrating shea butter to soothe tired soles.

Vitamin Injections London C The Difference Treatment Eye Masks, £36, vilskincare.com If you have 20 minutes to spare, then settle in for a luxurious eye treatment complete with gold nanoparticles! The precious metal is combined with vitamin C to create a lift effect around your eyes.

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Vitamin Injections London Vitamin Infused Miracle Mask, £40, vilskincare.com You’ll feel (and look) amazing after using this face mask, which is packed with vitamins and minerals to target multiple skin concerns, from clogged pores to fine lines and blemishes.

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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TOP UP YOUR POWER BANK Energy levels can naturally dip during the summer months, as your body needs to work harder to cool you down, which is even more reason to keep some in reserve. If you’re looking to combat your fatigue, BetterYou has a range of natural energy supporting supplements that are delivered in an oral spray, so the active ingredients are absorbed by your inner cheek into your bloodstream, allowing for rapid nutrient uptake. Shop the range now at betteryou.com

D I D YOU KNOW? WH AT’S TRENDING TH IS MONTH ...

Atomik Researc h ted by

18-34 year olds* are three times more likely to be stressed than those over 65.

Although stress can be part of everyone’s lives at some stage, it turns out younger people in Britain are bearing the brunt more than their older counterparts. The increasing strain has been reported to have affected their sleep and relationships with partners and spouses. If you need to cool off, try taking a walk in nature, but failing that, a good old-fashioned cuddle could be the antidote to relieving some tension.

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Onyx Sliders, £9, shreddy.com Using sliders as part of your workout session creates an unstable surface, which forces your muscles to engage and keep you balanced. They even come with a handy cotton pouch so you can use them in the gym.

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Getting fed up with your monthly tampon purchase? Saalt’s fully sustainable period care will break you and your wallet free of the tampon aisle forever. Although potentially daunting to begin with, The Saalt Cup is worn internally like a tampon, but collects, rather than absorbs, your period. It has first-time users in mind, with its silicone material to help you insert it easier, too. £25, saaltco.uk

THE LATEST TRENDS TO KEEP YOU WELL THIS MONTH

Greek Olive Oil Dressing, £4.49, hunterandgatherfoods.com Whether it’s an upcoming BBQ, or midweek dinner, this herby and tangy dressing doesn’t compromise your health or on flavour. It’s perfect for marinating, drizzling or dipping.

Walk to Wellbeing podcast, free on Apple Podcasts, Spotify or wherever you get your podcasts The Walk to Wellbeing podcast enables you to stroll right alongside inspiring guests, as they share their top tips for a happy and healthy life.

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Grapefruit & Orange Hand & Body Lotion, £5.79, faithinnature.co.uk We hate to break it to you, but skin can still become dry and irritable, even in summer. Help to nourish it with coconut oil and shea butter.

SLEEP STORIES

Ho w are you

SPEEPING?

Sleep is one of the pillars of health, but do we prioritise it as much as we should?

We’re delving into the land of nod with our Sleep Stories campaign...

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hen we heard that UK searches for insomnia cures and sleep anxiety had increased 700 percent over lockdown (happybeds.co.uk), we had to sit up and pay attention. And it’s no surprise that us Brits have had trouble nodding off over the past year: the pandemic brought with it non-stop worry to keep us awake and so, even when we weren’t thinking about work, home or health, the global news had our heads in a spin when they should have been hitting the pillow.

So, it was armed with these statistics that we were inspired to launch our Sleep Stories campaign. From here on out, we’re changing the narrative around rest. No more do we want to proudly wear the phrase ‘I’m tired’ like a badge of honour – sleep is the self-care that we all need and we’re here to help guide you on your sleep journey. So, fluff up your pillows, pour yourself a cuppa and have your say in our simple survey – your best night’s sleep is closer than you think.

W

Holly TAKE O UR SLE EP S U RV E Y Sleep is something that’s always on our minds at H&W. Questions such as: ‘What do you think (insert weird dream) means?’

‘Why do I feel more anxious at night?’ and of course, ‘Is it normal to go to bed at 8pm?’ are common topics of discussion in the office and over chat. But, if we’ve learnt anything from the past year, it’s that even a day sitting at home in our pyjamas can make us feel tired. So why is that? To find out more about the nation’s sleeping patterns, we’re involving you, our wonderful readers.

We want to know everything about your relationship with sleep, from the aids you use to help you snooze, to the amount of hours of kip you get each night. And, if you enter your answers online at healthwellbeing. com, you’ll be in with a chance to win our bundle of sleep goodies, courtesy of Kally Sleep. Sweet dreams, everyone!

1 What is your age range?

Tick one box. o 20-25 o 25-30 o 35-40 o 40-45 o 45-50 o 50 + 2 How many hours of sleep do you estimate you get a night? o Less than five o Five to six o Six to seven o More than seven 3 Do you think you’ve slept less since the pandemic began? o For sure o I haven’t slept less, but I’ve definitely felt more tired o About the same as before

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4 Have you ever suffered from any sleep difficulties?

Tick every box that applies to you o Insomnia o Sleep apnea o Restless leg syndrome o Sleep anxiety o Other o None of the above 5 Do you think your sleep has got worse since the pandemic began? o Definitely o A little o No, it’s stayed the same as before

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

I SOCIALISE? Diary filling up? Get calendar confident with help from the experts

S M I LE LI K E YOU M E AN IT You experienced hibernation in its true form when the ‘stay at home’ message applied to the nation last year with little-to-noquestions asked. Now, as restrictions are lifting, it seems the pendulum is swinging in the other direction. Pub lunches, brunches, holidays – to an extent – and everything in between are back, and why shouldn’t they be? A rush to make up for lost time makes complete sense and after all, humans are social creatures that can experience feelings of happiness, positivity and a general boost after being around friends and family. “When you interact socially with others, it sets off all sorts of neural pathways. There’s a serotonin lift, which is one of your body’s natural feel-good chemicals and an oxytocin boost when you connect with someone on a deeper level,” explains Sarah Cannon-Gibbs, chartered counselling psychologist at The Family Treatment Service (thefamilytreatmentservice.com).

“As a result, when you’re socially engaging with others, you feel better able to be your authentic self and the vagus nerve will connect to the muscles in your face, allowing you to smile.”

21%

INTROVERT VS EXTROVERT So while the benefits of getting together with loved ones does come with its upsides, it’s no surprise that many people are still hesitant to get their diaries filled up, especially if doing so leaves you feeling like your battery levels are on five percent, without a plug socket in sight.

This may also prompt you to place yourself in one of two personality camps: someone who is shy or a bit reserved (introverted) or someone who is confidently social and outgoing (extroverted), but as psychologist and author of The Leader’s Guide to Resilience, Dr Audrey Tang explains, these terms are commonly misapplied. “The original usage in psychology was to describe how people prefer to recharge. In other words, the introvert is very capable of giving mass presentations, being the life and soul of the party, performing to audiences – and doing so very well – in the same way the extrovert is more than adept to

of people still feel nervous about scheduling plans cricut.com

working alone or doing intricate detailed tasks in a quiet setting or with little daily contact.

But, the extrovert then recharges best with others and the introvert needs a rest after the party is done.” And the reason for feeling less-than-spritely after being around people?

Sarah says that living under threat means your socialising muscles need to get their strength up again. “We’ve been living in a state or fight or flight for more than a year and mental exhaustion doesn’t just come from lack of sleep, physical work or lack of exercise, it can also come from the overexertion of intense emotions which, in turn, can deplete our system and leave us feeling drained.”

TAKIN G CA RE O F Y O U It was easy to use a global pandemic as an excuse not to see people, but now as invites to social events might be clocking up, you may be wondering where to turn when you need to ring-fence some time for 132 Health & Wellbeing

yourself. To start implementing those boundaries now, Dr Tang suggests asking yourself a few questions before committing to any plans: who am I most comfortable with, who can I be most authentic with and who can I speak freely with? Mental social distancing is also a thing, FYI. “As you open your doors, make sure you’re letting the right people in. If you’re worried about having to make up excuses to incorporate your wellbeing rituals, consider being honest with people and explaining what you’re doing; you might even inspire them. Don’t be afraid of saying ‘I’m being protective over what little free time I have.’ They might be disappointed, but it’s often worse to continue with something that’s not serving your wellbeing through gritted teeth. The best way you can be healthy for others is by putting your own health and wellness first.”

FEEL WELL

Midwife Marley After having a baby, it’s inevitable that you will look and feel different. Some of these changes will be temporary, but many will be there to stay for good. Here are my tips on how to cope

Dr Hazel Wallace @thefoodmedic

Dr Rangan Chatterjee @drchatterjee

Dr Megan Rossi AKA The Gut Doctor @theguthealthdoctor

TALKING POINT

Many of the initial changes can come as a bit of a surprise but it’s important to remember that bodily changes are a significant part of new motherhood.

Some of the immediate changes include swollen feet, body aches, heavy bleeding, wobbly tummy, night sweats, enlarged and tender breasts and urinary incontinence. Temporary postpartum changes such as swelling, bleeding and body aches usually settle within a few days to a few weeks. If you are suffering from slight urinary incontinence after the birth, pelvic floor exercises should help to resolve it. If the problem persists, it’s time to call your care provider.

Breasts will often enlarge dramatically a few days after the birth when the milk increases. It can be accompanied by breast tenderness which can happen whether you are breastfeeding or not.

If you are breastfeeding, you’ll probably find that the breasts remain larger than normal for some time, usually throughout your breastfeeding journey.

Sometimes when breastfeeding stops, the breasts will reduce back to pre-pregnancy size but quite often they remain larger. Many women are concerned that breastfeeding causes saggy breasts, in fact it’s the hormones and growth during pregnancy that causes breasts to sometimes sag. This happens to many women who don’t breastfeed but because it often occurs when you stop breastfeeding, due to the reduction in milk, it‘s wrongly associated with it.

After having a baby, it’s inevitable that you will have a belly pouch. Your abdomen undergoes lots of changes during pregnancy, more so than any other part of your body. Age, genetics and weight gain can all play a part in how your belly appears after having a baby but stretch marks and wobbly bellies are totally normal. The uterus also must take time to contract back down to its pre-pregnancy size, so don’t expect overnight changes; this can take up to six weeks. Some women will be wearing their pre-pregnancy clothes within days of birth, but this is not true for the majority. Women who are young, slim and fit/toned pre-pregnancy, that have put on little

weight during pregnancy are more likely to revert to their old clothes earlier. For the vast majority, this takes a significant amount of time. It can take up to a year to recover after having a baby.

Because the skin on the abdomen has been stretched during pregnancy, as have the muscles, it may never be as taut as it was. Stretch marks are a part of postpartum life for most women and they can’t be prevented. Genetics and weight gain play a role in whether you’ll get stretch marks and how noticeable they will be. Stretch marks may appear angry and red initially but as time goes on, they usually fade and don’t appear as prominent.

Due to the uterus growing and stretching belly muscles, some women will suffer from diastasis recti, the separation of the abdominal muscles.

This is often felt by putting your fingers in between the muscles to feel how far apart they are. While most abdominal muscles will repair and tighten over time, occasionally they need a little help.

A physiotherapist or postpartum fitness trainer may be able to help with exercises to correct it.

Accepting your new body image is not always easy but here are some tips to help you cope: • Adjust expectations. Remember that everyone is different, and their postpartum journey will be. Don’t put too much pressure on yourself.

• Let go of the scale. One of the quickest ways to start feeling better in your postpartum body today is to stop hopping on the scales every day.

• Detox from social media. ‘Snap back’ culture is toxic. It harbours unrealistic expectations for most people. Snapshots of motherhood on social media are often unrealistic. If you are feeling pressure from social media, give it a rest for a while or limit your usage.

• Forget the diet plan. Healthy eating, combined with regular light exercise such as walking, is the best way to work towards a healthy lifestyle.

“Age, genetics and weight gain can all play a part in how your belly appears after having a baby”

For more, connect with Marley Hall, independent midwife (midwifemarley.com).

Follow her on Instagram @midwifemarley

Are you dealing with postpartum changes? We love to hear from our readers; drop us a line at letters@healthwellbeing.com and you could be featured in our next issue.

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“I walked back to WELLNESS” After recovering from a battle with breast cancer, the inspirational Nina Barough went on to start her own charity, Walk the Walk, to raise money for those suffering from the disease. Here, she shares how walking has helped to shape her outlook on life

I

n the hurly-burly of life, walking truly is the 21st century jewel in the crown of fitness and health. It can build overall fitness at any age, can be a great aid to prevent diseases, and can help maintain mental and physical wellbeing.

I think lots of people are quite surprised at just how much regular walking can contribute to the quality of their lives. Aside from all the health benefits, it creates an oasis of space to meditate, solve problems, imagine dreams or just share with special people in your life.

The idea of walking a marathon in New York in a bra, to raise money for breast cancer, came to me in a dream more than 20 years ago. However, the realisation of just how beneficial walking is only became apparent as I went through my own breast cancer treatment.

I felt I had lost control of my life as I knew it, so I grappled to find something to hold on to. What I ate and how I looked after my body became those anchors. I started walking in the belief that the combination of good food, along with being active, would

be my focus – and I have never looked back.

I went on to found my very own breast cancer charity Walk the Walk, which has now raised in excess of £134 million.

More than half a million women, men and children of all ages and abilities have taken on our challenges, including our iconic MoonWalks in London, Scotland and Iceland, often with a life-changing impact as they begin to feel the benefits of regular walking.

What I love about walking with a purpose is the pure rhythm and power of repeatedly putting one foot in front of the other, which is why I call it power walking.

I also love the variety of rhythms that I can create to match my mood, whether it be meditational and calming, rhythmic hiking, or more physical and high energy.

It is not just about walking at a normal everyday pace, although all walking is good. The two most important things to remember are firstly, to walk with a purpose for a minimum of three times a week for 30-40 minutes.

Secondly, quicken your pace to increase your heart rate, so that you will be walking a little faster than usual – but not so quickly that you are unable to speak or keep a conversation going.

Walking allows me to really be in the moment, enjoy the fresh air, and discover places in a very different way. Most importantly, it allows me space and time to focus on everything or nothing at the same time.

Once you find that ‘walking place‘ in your life, you will find it is addictive, and very much treasured. You will look forward to getting out into the fresh air, no matter what. H W

“Walking allows me to really be in the moment, enjoy the fresh air and discover places in a very different way”

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STRONGER TOGETHER

POLE POSITION The modern health benefits of Nordic walking

IMPROVE POSTURE Just getting those poles in your hands makes you stand taller and, used regularly, will lengthen and stabilise the spine. This is particularly useful for avid screen users who spend much of their working week hunched over a computer.

REDUCE DIABETES Nordic Walking For Health says studies have found using walking poles increases the metabolic and cardiovascular demands of walking – and, as a result, helps to the reduce risk factors associated with type 2 diabetes.

ALLEVIATE BACK, NECK AND SHOULDER PAIN We can all suffer those aches and pains, but research confirms using walking poles help to improve upper-body mobility, which in turn tackles problem areas.

BOOST YOUR CARDIOVASCULAR HEALTH That’s true of any form of brisk walking.

But Nordic walking provides an even more effective workout, which helps to strengthen your heart.

MINIMISE IMPACT By providing that extra stability, you take the strain off your knees, while also boosting power and speed.

TURN YOUR WALKING SESSIONS INTO A FULL-BODY WORKOUT

HELP REDUCE SYMPTOMS OF PARKINSON’S Research has shown Nordic walking at moderate to high intensity has positive effects on the severity of Parkinson’s disease and also on patients’ balance, gait and motor function.

BREATHE EASY Nordic walking has been shown to be effective for people with chronic obstructive airways diseases, improving the uptake of oxygen. That was the case even though patients didn’t believe they were doing a more challenging workout.

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Feature originally published in Platinum magazine (platinum-mag.co.uk)

Opt for poles and your upper body gets an effective workout. They can help to build muscle, too.

STRONGER TOGETHER

Living with

m e n t e a D i Dementia: it’s a diagnosis many of us fear for ourselves and our loved ones later in life. So, what if it comes early and you’re suddenly one of the few cruelly forced to deal with this condition before you reach 60? Here, Wendy Mitchell sheds light on what it’s like to live with early onset dementia – and shares her inspiring story with Nicci Gerrard

T Feature originally published in Platinum magazine (platinum-mag.co.uk)

he very word dementia can frighten us. Many people, at the diagnosis, jump-cut forward to their anticipated end, where memories have slid away in catastrophic chunks, where language jumbles up and is lost, where chaos and loss squat in the ruins of the self.

I first see Wendy Mitchell standing at the large window of her front room in Yorkshire looking out. She’s slender and upright, with short, peppery- brown hair and a small, neat face.

She smiles as I approach, a wide and undefended smile. When she opens the door, she is welcoming and although she had said in advance she was anxious about my visit, she seems relaxed and alert.

The house is scrupulously tidy and clean; everything has its proper place. There’s a large diary in the kitchen whose pages are interleaved with email printouts; there’s a wall calendar with appointments marked up in large, legible letters.

I notice, as she moves about making me tea, that she has a slightly wide-legged and rolling gait, like someone standing on the deck of a ship. When she speaks, there’s an almost imperceptible blurriness to her words, as if they’re beginning to lose their

hard edges and melt together.

I see these things only because I know that she has been given a diagnosis most of us would dread. Wendy is in her 60s. In 2014 she was diagnosed with Alzheimer’s; she also has vascular dementia. She is young to have an illness that is associated with age: in the UK, about one in six people over 80 will develop dementia.

Yet early-onset dementia represents approximately five percent of the 850,000 people living with the condition in the UK, and it may be significantly under-diagnosed.

This means that at least 43,000 people of working age are living with it, some even in their 30s and 40s. Wendy is cruelly unlucky, but sadly not unique.

What marks her out, however, is that she has written a book about her experience.

Making a narrative about the loss of narrative; finding words for the failure of language; giving a voice to emotions that usually go

137 Health & Wellbeing

unspoken. Somebody I Used to Know, written with the help of the journalist Anna Wharton, is a lucid, candid and gallant portrayal of what the early stages of dementia feel like.

From the days of fog and exhaustion, through the bewilderment of medical examinations and psychological tests, into the certainty and fear of knowing what was wrong – and then into fear’s aftermath. For her, this meant finding a new purpose, a way to be optimistic and valuable in the world in the face of her own unravelling.

This memoir, with its humour and its sense of resilience, demonstrates how the diagnosis

of dementia is not a clear line that a person crosses; they are no different the day after the word is attached to their sense of confusion and the vague but insistent sense that something is wrong than they were the day before. They have an illness currently without a cure and they’re still one of us.

It’s the stigma and the loneliness surrounding the disease that turns something that is painfully hard into something that is barely endurable.

Before her dementia, Wendy was in control of her life. She hated to ask for help from anyone and she liked to plan ahead.

She was a private, level-headed and selfpossessed woman. A single mother of two beloved daughters now in their 30s, an NHS administrator, an organised and extremely energetic woman who would get up at five in the morning to get to the office early.

Someone who would do all the DIY in her house (she was a good painter and decorator, a nifty wallpaper hanger), and who loved outdoor exercise with wholehearted endeavour.

Wendy’s book opens with her running (she used to love running, being outside with the wind in her face, adrenalin surging

through her). And then she falls, crashing to the ground with no explanation of how she came to be there, no pothole or bumpy ground to trip her up.

She says that she already knew something was wrong without knowing what it was: there was a fog in her brain, a thick sense of weariness, and occasionally a sudden blank – “a big, dark black hole”.

But it never occurred to her that this was dementia.

She had “zero experience” of the illness, just thought it was what old people had, and anyway, dementia was about forgetting things, not this insidious sense of the world being skewed.

The diagnosis came gradually, after a series of meetings with her GP, with a neurologist; after memory tests, which she conspicuously couldn’t do, the words she was supposed to repeat wiped from her memory like chalk off a board and the clockface she drew coming out wonky and awry.

She read the formal diagnosis upside down on a letter on the neurologist’s desk: some memories disappear quickly nowadays, but that one remains vivid. There it was in black and white, not just said but written.

Official. Final.

“Well, I thought: what now? I was gobsmacked.

And I felt a total emptiness.

There was nothing I could do; the inevitability of what was going to happen was out of my hands.

“I felt very sad. And I felt sad for my daughters: you can’t escape the sadness. I think I expected the services to kick in.

When you have a stroke, then you get physio. Here, there was nothing: it was just, like, a sad face, and, ‘I’m sorry, nice meeting you, goodbye’.

It took me ages to get round that fact.”

It’s an illness where the whole family get the diagnosis. During the time I spent with her, Wendy spoke repeatedly of her daughters. When she was upset, her sorrow was for them; when she thought ahead, it was their future that made her anxious. She wants to be their mother still, to protect and

“Never make it a secret. There should be no shame. Why feel ashamed of having a complex brain disease?

People are afraid to talk about it”

138 Health & Wellbeing

look after them, and is determined they should never become her carers.

Two weeks after the diagnosis, she went back to the neurologist with her daughters, introduced them and left the room, so that they could ask whatever they wanted. “But you don’t know what you don’t know,” she says.

For six months, her life was adrift. She went to work, concealing her diagnosis, trying not to be caught out, assailed by the terrifying moments of blankness that sometimes, increasingly often, swallowed her whole.

Days were dominated by trying to hold things together, by Post-It notes on which she wrote herself instructions and reminders, and by the desperate and, in the end, futile attempt to hold disorder and panic at bay.

Things began to change only when, through the Alzheimer’s Society network, she started to meet other people like her.

“It was the first time in my life I had met people with dementia – it was wonderful, the best thing I could have done. I saw they were no different from the rest of the world; I saw it wasn’t the end, after all.

“There is nothing more comforting than confiding in other people like you: yes, I did that too. And no one batting an eyelid if someone thinks Queen Elizabeth is pregnant.

It is absolutely non-judgmental, and oh, there’s so much laughter because so much is very funny, the ridiculous things we can do.”

Now Wendy takes part in research, is part of the Three Nations Dementia Working Group, talks at conferences, is a “dementia blogger” offering advice, encouragement and hope to others.

Wherever she goes, she speaks out about the illness. Dementia “strips away your sense of value” and of having a place and purpose in the world, but talking about it, facing the truth, has become her life’s work. Because, as she says, “never make it a secret. There should be no shame. Why feel ashamed of having a complex brain disease?

People are afraid to talk about it.”

When she told her work colleagues of her diagnosis, she was aware they would be shocked and embarrassed so she was as gentle and tactful as she could be, breaking the news to them and in some way comforting them for her misfortune.

When her neighbour, with whom she used to chat every day, was suddenly “crossing the road to avoid me” she had to confront him and ask him why. Shame stops people facing the truth and dealing with it.

In her book, Wendy intercuts the account of her dementia years with what read like wistful love- letters to her previous self – that lucky woman who worked long hours, ran in all seasons, hung wallpaper, looked

STRONGER TOGETHER

Feature originally published in Platinum magazine (platinum-mag.co.uk)

“BECOMING A DOG OWNER HELPED ME BEAT DEPRESSION“ Jane Crow was in her 40s when her life fell apart; thankfully, she restarted on a ‘wonderful new journey‘ thanks to her first greyhound

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ow in her 60s, Jane, of Bristol, recalls how illness, as well as decades of underlying anxiety and depression, finally led to her eventual mental breakdown.

“It was a very difficult time and my life sank to rock bottom. I had a great job looking after a housing project for elderly people and enjoyed it very much.

“However, I was suffering with an increasing numbers of panic attacks and bursting into tears at work. Looking back, I think I had suffered with problems relating to depression since my teenage years. I also felt the pressure of looking after my elderly parents, and was suffering with sleep apnoea and neuromuscular problems that were not being treated.

“Then, to top it all, my husband left me for someone else and my elderly dog died. It was all too much for me and my world literally seemed to sink into the ground. Everything felt impossible.”

Although Jane had sworn that she would never own another pet, a friend persuaded her to visit a local dog home.

“I was told about a greyhound that was looking for a new home. She was three years old and bred for racing, but she only ever came second. I met the dog trainer and I immediately fell in love with the dog, Tilly,” she says. Rather like Jane at that time, Tilly was emotionally closed off and unable to socialise.

“Tilly had to deal with some big changes. She arrived having never lived with a person before and was without her dog companions for the first time in her life. It must have been so strange and unfamiliar for her and it took her a while to open up. I guess I could relate to how she was feeling because of my own low

“I would force myself to go out because Tilly needed the exercise” 142 Health & Wellbeing

feelings,” she says. “But within a few weeks we had bonded in quite an amazing way and became great companions – it was a life-changing moment for me.”

Owning a dog meant that Jane had to go outside her home each day to walk Tilly.

“I would force myself to go out because Tilly needed the exercise and I discovered that it made me feel a lot better,” she says. Over the years, Jane’s adopted six greyhounds. Today, she lives with Charlie and Rosie, who are both aged 11. “I think older dogs are perfect for me – now I’m in my 60s, they are less energetic and easier to care for,” she says.

“Having greyhounds has saved my life. I have a reason and purpose to get up each day. I find that caring for them is therapeutic. It’s rewarding to see them enjoying their lives. I simply can’t imagine being without my dogs.” H W

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

Hydrate with juicy fruits

8

1

If you’re finding it a struggle to reach the recommended guidelines for water intake (the NHS recommends 1.2l a day, FYI), you can up your levels by eating foods that are packed with it. These include tomatoes, celery, lettuce, watermelon, cauliflower and – to our joy – even bread.

Take a break from the screen

A digital detox is, let’s face it, pretty out of the question for most people. If you want to have more time away from the screen, try the 20-20-20 principle. The concept is simple: for every 20 minutes of screen time, look away at something that’s 20 feet away for at least 20 seconds.

10 9 WELLNESS WINS

Bolster your confidence

Updating your CV might not seem like something you think to frequently do, but refreshing it can help you reflect on your achievements and get you ready to make that career move, helping you to look back on your incredible repertoire of skills.

2

Switch up where you squat to stay motivated

Now that the weather is starting to improve, carry some of that ‘Monday motivation’ through the whole week by taking your workout outside. A change of scenery, say from your front room to your back garden, will not only give you more space, you’ll be getting more natural light before getting behind the computer screen.

3

Bolster your health and wellbeing with these tips to hook onto your daily practice

Consider your mask’s material

To tackle that pesky maskne that keeps invading your chin, you should avoid wearing a cotton mask because this will absorb sweat. Instead, choose a mask that has tightly woven material, such as cloth and, to avoid further irritation, ensure your mask has fastenings so it won’t move around on your face.

4

Go green

Got the shakes after your morning cup of coffee? It happens to the best of us. If you’re particularly sensitive to caffeine, taking some L-theanine (an amino acid found in green tea) alongside it can help to reduce the anxiety that some people feel and induces a calming effect.

5

Know your sources

Everyone, from frequent gym-goers to your next door neighbour, is consuming more protein now than ever before. It’s important to get your intake from a variety of sources that are readily available though, including beans, nuts, meat and organic non-farmed fish.

6

Harness some control by being flexible

Change is difficult for all of us, but if the stress from it is having an impact on your mental wellbeing, try focusing on what you can control, rather than what you can‘t. Let go of preconceived ideas or expectations of how things ‘should be’ and look at ‘how they are right now’.

7

Increase your fibre intake slowly

While we‘re big advocates for including whole foods, such as beans and lentils into your diet, keep in mind that your digestive system might not be used to the increased amount of fibre in a short space of time, so be sure to give it a few weeks to adjust.

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10

Sleep tight to hack your hormones

Hormones control so much of your body and not getting enough sleep in the long term leads to fatigue, impaired learning and memory, and irritability. Getting your eight hours may seem like a luxury, but it’s imperative to good overall health, as lack of a few z’s can make you susceptible to illnesses, such as the common cold or the flu.

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S T A R L E T T ER Dear Health & Wellbeing, 8 Walking Mistakes You Might Be Making (May 2021) really struck a chord with me.

Your experts’ tips were fantastic and made me realise I was wearing the wrong type of shoes, for starters. My steps were too wide and I also wasn’t drinking enough water.

I’m so glad I’m able to do a meditative walk with a group now and I’m really looking forward to it. I love walking and want to get the best out of it!”

Rikki, Wirral

ONLINE THIS MONTH FIND OUT HOW TEAM GB ATHLETE DESIRÈE HENRY FUELS HER TRAINING, PREPARES MENTALLY FOR THE OLYMPICS AND SWITCH-OFF HACKS

YOUR SAY ON INSTAGRAM @healthwellbeinguk You are so much more.

RG @ownitbabe @lucywyndhamread Yes!

@healthwellbeinguk @breakingballet has you covered with some tips to help make exercise easier and more enjoyable when you really don’t want to do it. @aimeevictorialong Great. Thanks for posting!

@healthwellbeinguk We all know how important gut health is, right? Today is World Digestive Health Day so it’s the perfect excuse to find out more ways you can care for your gut. @doctor_ovadia Yummy!

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Five minutes with...

Caroline Barnes The celebrity make-up artist on skincare superheroes and the advice she’d give to her younger self What does your daily make-up routine consist of?

“A sheer base that gives a decent amount of coverage and glow, such as the Miracle Second Skin

by Max Factor. I’ll also do my brows, put on lashings of mascara and, at this time of year, a coral watermelon lip.”

What do you eat for healthy, glowing skin?

“I love veg, so I find it easy to get plenty of variety in my diet. I’ve just started taking Wild Nutrition Natural Glow supplements [£90 for a 30-day supply, wildnutrition.com] to help protect my skin during the summer months, as they ensure I have all the vital vitamins for the best complexion I can achieve.”

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How do you like to work out?

“I run and have just completed my first half marathon. I live near a few commons, which is really convenient and I find it's the best way to de-stress and energise myself. It’s just a shame I’ve only discovered this now at 48!”

Is there anything positive you can take from 2020?

“Definitely. Although it‘s been intense, I’ve loved being with my three boys and working from home rather than in far-away studios.

I’ve learnt to be happy with a simple day, rather than trying to pack 100 things to do in a weekend and being exhausted by Sunday. I tried – many times – to make soda bread, but failed. It seems that I bake lethal weapons instead, but at least I gave it a go!”

How do you like to relax?

“Snuggled on the sofa watching a family film, or with a glass of wine, friends and a ton of laughter.

Failing that, I’m a bath addict, and

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a daytime soak is the height of luxury for me. Beautiful bath oils and a super snooze as you relax afterwards on the bed is so calming and such a treat after a busy week.”

What are your skincare non-negotiables?

“Daily vitamin C and retinol.

When I incorporated these products into my regime, the difference was incredible.

I’m also learning lots more about the importance of the microbiome of our skin and new powerful natural brands and, while the skincare industry is booming, it’s important to invest in products that will actually make a difference.”

What do you do to bolster your mental health?

“Running has been an incredibly balancing tool. If I feel out of sorts then a run, even just for half an hour, somehow resets my mind.

I couldn't run one kilometre without stopping a year ago, so I say to people, if I can do it, anyone can! I also take probiotics daily, as I really think our guts need to be looked after as they’re very much linked to our minds.”

Is there any advice you‘d give to your younger self?

“Don’t be so hard on yourself!

Remember that everyone is carrying their own worries, so don’t stop yourself doing things because you’re feeling selfconscious. I had such bad acne when I was younger and I couldn’t look people in the eye.

I have learnt that if you pay attention to other people it takes the focus off yourself. Put a smile on your face and make someone smile back, it‘s a great feeling.”