Life Guide Essentials Jan/Feb 19

essentials

ISSUE 3 - JANUARY/FEBRUARY 2019

Ageless & active

JOCELYN MAXFIELD

is fitness fabulous

Sleep easy: Tips for THE

TIRED

Liz Earle TOP TIPS FOR FACING

the menopause

19-20 N Railway St, Seaham SR7 7DA

Your journey to wellbeing...

Wellbeing isn’t the end destination, it’s the experience; a way of living.

What better way to embody a positive, healthy and relaxed lifestyle than at The Serenity Spa...

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Memberships start from just £55.

Seaham Hall Hotel, Lord Byron’s Walk, County Durham, Sr7 7Ag Tel: 0191 516 1400 Email: spamembership@Seaham-Hall.com www.seaham-hall.co.uk

Life Guide

Welcome

ISSUE 3 • JANUARY/FEBRUARY 2019

04 Generation Ageless

08

Meet Jocelyn Maxfield

06 Trinny tips Makeup to flatter

08 Paw pals Dogs for life

10 Generation Ageless Meet Kevin Doran

12 Sleep easy Tips for the tired

16 Liz Earle Managing the menopause

Be inspired!

From grown-up gap years to flourishing in the fresh air with your four-legged friend, Life Guide brings you a celebration of midlife marvellousness with a sense of gusto not gloom. In this edition we bring you inspiration for time-off, for new beginnings, Generation Ageless people to admire and some sanity-saving advice to help you live in the moment. Enjoy!

18 Finding space A time to reflect

Kathryn Armstrong, editor Contributors Elysia Agnew, Jessica Laing

Photography Kevin Gibson www.kgphotography.co.uk Cover Image: Jocelyn Maxfield photographed at Crossfit, DHM

If you wish to advertise with us please contact our sales team: Lisa Anderson: lisa@remembermedia.co.uk / 07734 560565

Remember Media Ltd, e-volve Business Centre, Cygnet Way, Rainton Bridge South Business Park, DH4 5QY remembermedia.co.uk All contents copyright Š2018 RememberMedia Ltd. All rights reserved. While every effort is made to ensure accuracy, no responsibility can be accepted for inaccuracies, howsoever caused. No liability can be accepted for illustrations, photographs, artwork or advertising materials while in transmission or with the publisher or their agents. All information is correct at time of going to print, December 2018. Life Guide is published annually by Remember Media Ltd.

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LIFE GUIDE JANUARY/FEBRUARY 19

Life Guide

Generation ageless We’re talking to people who have made interesting life/work changes and have a positive attitude to midlife, doing things differently, changing their pace of life, their priorities, reflecting in what’s gone before and the new opportunities and challenges to come I AM...

Jocelyn Maxfield, a 55-year-old mum with two lovely grandchildren and the founder of LaVostra, an online store selling activewear for women with style.

I USED TO DO THIS… My husband Tom and I developed Seaham Hall into the only 5 star hotel in the North East and the Serenity Spa which was awarded Best Spa in the World in 2003. I also opened Serenity in the City spas in Newcastle and Edinburgh.

Now life is about...

Family, keeping fit and active, being happy and of course working on my new venture, LaVostra.

WHY AND HOW I MADE A CHANGE… We sold our businesses 10 years ago and went on a Senior Gap Year that lasted a lot longer than that.

We travelled a lot but always came back home to the North East to see family and friends. But then I lost my mind and set up LaVostra.

I love working out and keeping fit and I am a dedicated follower of fashion and so LaVostra combines both of these passions. I think that people should always feel comfortable and look great whether they are at the gym, doing a dance class or holding the Lotus position and with LaVostra I want to help people achieve that by offering products from all over the world that aren’t available in the UK. LaVostra activewear can be worn to and from the gym and even on a lunch date. It’s styled for studio to street.

FAMILY IS ALL ABOUT...

I come from a large family and because my father was in the military we were stationed in lots of different places and were all sent off to boarding school. Growing up, I never felt I had a base so when I came to the North East over 30 years ago I knew this was where I wanted to stay. I love spending time with all the children and grandchildren and of course my mum, and one of the happiest times is to sit and eat together, so whenever I can we have everyone over for Sunday lunch.

LIFE GUIDE JANUARY/FEBRUARY 19

Images: Crossfit, DHM

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Life Guide

I’m lucky I can...

I’VE GOT TIME FOR...

I love keeping fit. It’s not just the physical exercise that I enjoy - it gives me more energy and lifts my mood. I love CrossFit, barre and even boxing and the people you meet when training really motivate me and challenge me to do more.

I also love reading, and if ever I have a quiet moment I love nothing better than to immerse myself in whatever novel I’m reading.

Work from wherever I am in the world, so long as I have Internet access and my phone. I get ideas from wherever I am and I love observing people and spotting trends.

DAY IN THE LIFE OF ME… I always set the alarm for 30 minutes earlier than I need to so that I can get up, feed Tilly, our lovely golden retriever, and then make myself two cups of tea which I then take back to enjoy in bed. If I’m really lucky Tom will bring me tea in bed. I then spend ten minutes or so catching up with what’s going on in the world.

After that I’m ready to take on the world. I always eat breakfast as it’s my favourite meal, then it’s off for a session or a class at the gym.

When I get back, depending on the weather, I might start work straight away or take Tilly out for her constitutional.

People talk about a work/life balance and I think it’s really important to get that right.

So I might spend a couple of hours working and then break for lunch, get a bit of fresh air and come back refreshed.

Having a dog brings a wonderful discipline so, no matter how bad the weather is, Tilly has to have a walk in the afternoon and because we live in Durham there are so many beautiful places to go.

After that we might cook dinner together and just chat about ‘stuff’. The rule is that after 5pm we can talk about anything other than LaVostra.

Things are different because...

They say that with age comes wisdom and as I get older I find I’m able to see things in perspective and to recognise what’s really important in life.

The people who are important...

It’s a cliché but it really comes down to family and those friends who you know will always be there when you need them.

WORK/LIFE BALANCE...

Because LaVostra is a new business it’s difficult to switch off but I do recognise that it’s important to do just that.

Sometimes I can become obsessed with work, but luckily Tom always manages to bring me back to earth. It’s funny because this is a complete reversal of how it used to be when we were developing Seaham Hall.

I THRIVE ON...

I’m very much a people person and I’ll talk to anyone, even the stranger sitting next to me on the plane. So when I exercise with others it not only makes me work even harder but also makes it more fun. It’s even better if those around me set me a challenge. I always deny that I’m competitive but I do respond to a challenge. So when I first started running I set a target of a half marathon and then went on to a full marathon.

I’m a list writer and get a real sense

of achievement when I can tick things off my to-do list and, while I don’t always achieve my goals, I will always give it my best shot. And as long as I don’t take myself too seriously and can laugh at myself I will be happy.

Anyone that knows me knows that I also love my food. I have never been one to diet and I exercise so that I can eat whatever I want. My guilty pleasures are liquorice fudge and dark chocolate and I have them hidden everywhere!

Mid life means to me...

Realising that age is just a number. Even though physically it might seem that everything is going south, if your mind-set tells you that you’re really ten years younger then you will feel it. Health is everything so it’s important to be kind to yourself and have a laugh.

Talking of which, dancing in the kitchen with my husband is a hoot and makes me feel great. Laugh a lot and love a lot.

Here’s to happiness, health, confidence and hot flushes!

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LIFE GUIDE JANUARY/FEBRUARY 19

Life Guide

Trinny tips for 40+ Fashion favourite Trinny Woodall IS

PRETTY FAB AT 54 - SHE OFERS SOME WISE WORDS ON MAKEUP TO FLATTER If you’re 40 plus and you’ve used the same foundation for more than five years rethink how you make your skin look its best. Many women get into a habit of too much base with too heavy a foundation. Try a lighter and more glowy coverage. Our BFF is a great starting point to give you that glow without being too shiny. Top it off with our Just A Touch. Only put it where you need - don’t put it everywhere.

If you’ve done a severe eye liner in the past note that over a certain age our eyes change shape and the skin is less firm than it once was. That look you went for to open up the eye in your 20s and 30s is going to make your eyes smaller now and sticking with it dates you. Instead, consider using an eye shade that you smudge around the eye to create that line.

If you are somebody who is between 40-50 you might have grown up with a lot of bronzer as one of your makeup looks. You might sprinkle it all over your face when you’re tired but bronzer by itself can flatten the features.

Try dialing down bronzer and dialing up blusher, you’ll be surprised by how many women comment on how well you look!

I think many women are afraid of wearing a bright lip because they think their teeth are too yellow or lips are too small. Anyone can wear a bright lip, but it's about choosing the shade that suits you the best. By doing your Match2Me on Trinny London, it will help you find the perfect palette of makeup shades that suit your unique combination of skin, hair and eye.

If you are a powder girl start to introduce cream based products into your life. This allows you to build your makeup up in the day without having to take it off first. It will give you a far more plumped up, glowing skin than any powder can achieve.

When we choose fragrance it doesn’t always smell the same. As we go into each decade a fragrance we might have worn for years can feel overpowering to other people, not because you are putting more on, but because the composition of your skin and its chemicals changes. As the sense of smell diminishes as we get older it might be a time to rethink your fragrance… or put less on.

LIFE GUIDE JANUARY/FEBRUARY 19

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Vitamin C is probably one of the most important ingredients in my skincare regime. The powerful antioxidant fights against pigmentation, free radicals and can reduce acne scarring and melasma. It is a truly heroic ingredient that I believe everyone should be including in their routines.

Other products I love...

DCL C Scape High Potency Night Booster 30 (£108) Why I love it: Collagen boosting. Moisturises and protects the skin. Evens out skin tone. Promotes radiance. Reduces the appearance of fine lines and wrinkles.

Romilly Wilde Light + Energy Serum Cleanser (£54) Why I love it: This cleanser contains 25 active ingredients. I love the balm texture which emulsifies into a milk, yet feels immensly hydrating.

NANETTE DE GASPE ESSENCE NOIR POLISH (£75) Why I love it: This polish aids in detoxifying the skin by capturing micro-pollutants and impurities at its surface. Skin is purified and pores appear tight and refined.

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Life Guide

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surprise. Older adults who own a dog have a lower body mass index, make fewer visits to the doctor and do more exercise. Research also shows that the stronger your bond with your pooch, the more likely you are to walk, and spend longer walking.

A four-legged friend CAN BE THE KEY TO GOOD HEALTH AND HAPPINESS. A GROWING BODY OF STUDIES CONFIRMS THAT DOGS AREN’T JUST FUN TO HAVE AROUND THE HOUSE – HOUNDS ARE HEALTH-BOOSTING TOO The nest might be empty but the dog-bed is full. Adding a puppy to the family can bring mid-life magic to the household.

Big walks and boundless fresh air are obvious reasons but increasingly studies are showing that having a dog does wonders for mental as well as physical health.

“Dogs can be wonderful for our physical health as well as our mental health”, says an RSPCA spokesman.

“Having a pet dog encourages healthy living and exercise, gets people out and about, and also encourages regular routine and LIFE GUIDE JANUARY/FEBRUARY 19

BOOST YOUR CARDIOVASCULAR HEALTH

With all those walkies, pets tend to be good for your ticker too.

The American Heart Association undertook a big piece of research looking at how owning pets affects your chance of developing cardiovascular disease (CVD) – these are conditions that affect your heart and blood, such as stroke or coronary heart disease.

Researchers found that having a pet – a dog, in particular – is probably associated with reducing your chances of developing CVD, though they were careful not to overstate this.

Pets make you more sociable Even though you might feel grumpy sometimes and think you like quiet, humans are social animals. It’s important for our

structure in day-to-day life.

“Evidence suggests that stroking animals - or, in the case of dogs, just looking into their eyes prompts our bodies to release oxytocin, known as the ‘love hormone’, that brings about bonding, boosts our optimism and confidence, and lowers blood pressure.

PETS KEEP YOU ACTIVE

It’s no surprise that owning a pet – particularly a dog – makes you more active, but the list of health benefits that come with that might

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physical and mental health to have contact with other people – and our four-legged friends are a brilliant way to get you talking.

Pets don’t just increase the number of off-chance chats you have, they also help people trust you and are brilliant ice-breakers.

Social isolation is a huge health problem, particularly as we get older. So, what may seem like a trivial chat when walking your dog, can be hugely significant for your mental and physical health.

PETS STOP LONELINESS IN ITS TRACKS

It’s not just that pets help you build a wider social network – many people have pets as companions.

They make you happy, give you a routine and are great company – all of which adds to your quality of life and boosts your everyday mental health.

Pets mirror some of the benefits that human relationships have on your health, which can be particularly helpful for people who find themselves alone. What’s more, relationships with your pets are less likely to have the ups and

Image: Barbour

Paws for thought

Life Guide downs that you get with humans, making them much more consistent.

Having a friendly face at home isn’t just a nice-to-have – it can help you stave off common mental health problems caused, at least in some part, by loneliness. A 2009 study found that pet-owners over the age of 60 who lived alone were four times less likely to develop clinical depression compared with people who didn’t have pets.

HELP YOU MANAGE LONG-TERM MENTAL HEALTH ISSUES As well as protecting your mental wellbeing, pets can also help you manage long-term mental health problems. Pets are a valuable source of support for those managing long-term conditions, providing a welcome distraction from symptoms or upsetting experiences and lots of encouragement.

REDUCE YOUR STRESS

If you want to try and control your stress levels, go and chat to your pet.

Research from Buffalo University in New York found that pet owners reacted less to stress – and recovered from it much quicker – when their pets were present.

And that’s not all – another study took 48 people with high blood pressure and high stress jobs.

Researchers measured how they responded to stress before the test.

Then, some of them bought a pet and six months later researchers again measured their response to stress. The results were interesting: after six months pet owners had less of a physical response to stress compared with those who didn’t have a four-legged friend.

Walkies!

Beaches, becks and grassy banks. Elysia Agnew picks out six of the best pooch-perfect walks

1 2 3 4 5 6

CARLTON BANK Take a leisurely walk around Cleveland beauty spot Carlton Bank, enjoying the rolling views from snow topped hills and blowing away the cobwebs on a perfect Sunday. Your pooch will love the vast expanses of space, and you’ll love stopping off at the Lordstones Café.

CAPTAIN COOK’S MONUMENT AND ROSEBERRY TOPPING Make the most of the crisp mornings and enjoy a brisk walk from Captain Cook’s Monument across the tops to Roseberry Topping and take in spectacular views of the North East. Your fourlegged friend will make the perfect companion for you as you soak up the peaceful isolation of the North Yorkshire countryside.

COD BECK RESERVOIR, NORTHALLERTON A tranquil walk around Cod Beck Reservoir in Swainby makes for an ideal winter afternoon stroll.

As the evening draws in, head to the Golden Lion in Osmotherly for a hearty pub meal in a country-chic, dog-friendly setting.

SEAHAM SEAFRONT Ever-popular with dog walkers, Seaham seafront offers a refreshing coastal stroll for when you’re craving the sea air. Prepare to make some new dog friends as your pooch runs wild in the North Sea. Fill your flask with a hot drink and get the fire roaring back home so your pet can dry off in style.

JESMOND DENE A stroll through Jesmond Dene is an enchanting walk all year round, but you can’t beat dawn at this time of year, with the rising sun glistening through frosty foliage as Newcastle wakes up.

Breathe in the invigorating morning air as your dog delights in the abundance of branches and twigs to get their teeth stuck into.

BAMBURGH BEACHFRONT Go here for a stunning seafront stroll or a browse through the beautifully quaint village. Stretch your legs on the sands then refuel with tasty tea and scones at The Copper Kettle Tea Rooms. If you fancy taking yourself on a little culture trail, roam the grounds of Bamburgh Castle.

Additional information about AXA PPP healthcare can be found on their website: axappphealthcare.co.uk Image: Barbour

There are thousands of rescue dogs waiting for new homes in RSPCA centres across the country. If you’d like to add a dog to your family, visit: www.rspca.org.uk/findapet

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LIFE GUIDE JANUARY/FEBRUARY 19

Life Guide

Generation ageless We’re talking to people who have made interesting life/work changes and have a positive attitude to mid-life, doing things differently, changing their pace of life, their priorities, reflecting on what’s gone before and the new opportunities and challenges to come

more than just leadership; effectively it’s quality assurance. Ensuring every child has the best possible teachers, learning experiences and above all, fun. The greatest accolade was the 2007 Ofsted report which included: “Pupils love school, and as parents reported, jump for joy on school days.”

What more could one ask for?

I loved my job. I worked long and hard with a fantastic team, supportive parents and fabulous children. I cycled a sixteen mile return commute almost every day for eight years. I reckon I climbed that hill to Whickham about 1,500 times! I held many a before school (and before shower!) meeting still in Lycra cycling gear with parents and staff.

I retired from headship at 57. On the day I informed parents of my decision one mum asked me “Kevin, why are you leaving, it’s fantastic here?” My response was “I’m leaving because it’s fantastic here.” Keeping any organisation at the top is very hard work and I’m a great believer in getting the hell out while the going’s good!

From 2010 to last year I worked part time in the school improvement services of a number of North East local authorities. I was also involved at a national level in headteacher training. Oh and I’ve worked through Tyne Tees Models on a number of photo shoots. That’s different! Inevitably I get ‘Why were you in Farmers’ Weekly? Is that really you on Northumbrian Water’s website. How are you the face of International Yacht Paints?’

Hilarious! I get quite a lot of ‘active old bloke roles’.

I AM...

Kevin Doran. 65 years old. Married to Jacky for 42 years. I have two daughters in their early thirties – both recently married.

I used to do this...

Teaching in a variety of primary schools in Newcastle and Gateshead then headteacher of Fellside Primary in Whickham.

Being a headteacher is an enormous privilege. I felt a deep sense of responsibility to the community the school served. A headteacher’s role is LIFE GUIDE JANUARY/FEBRUARY 19

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Life Guide

Now life is about...

I’m lucky I can...

Cycling, walking, rowing, motor cycling, skiing, going to the gym, fishing, cooking, eating, drinking, travelling, spending lots of summer time in our beach shack on the gorgeous Northumberland coast, having fun with Jacky, our girls and their great blokes, time with friends and more...

By and large do what I want. One can make reasonably accurate predictions about pensions, property, financial affairs etc. Predicting future health, life expectancy etc. is way more tricky. I’m lucky that I’m fit enough to do virtually everything I want to.

I’m super fortunate to be married to Jacky. We do so many things together, Jacky having fully retired last March.

I’m well aware that almost everything I do in retirement requires me to be fit and healthy and Jacky’s support is so important. That’s scary.

What if I’m sick, injured? What if…let’s not go there.

WHY/HOW I MADE A CHANGE...

I retired because I could! Both our girls had finished university, had partners (now husbands), graduate level employment, houses of their own and our mortgage was all but paid up and I had loads of things I wanted to do.

FAMILY IS ALL ABOUT...

Having fun together, being close, supportive and loving. It’s not necessary to be geographically close. We have family in Hong Kong, China and British Columbia, Canada. Our girls have travelled extensively – as I write this our elder daughter is on honeymoon in California. Jacky and I are OK with ‘distant daughters’ as long as we know they’re safe, healthy and happy. We’ve had a few scary moments but thank goodness for WhatsApp and Facetime.

They’re both now living in Northumberland and yes we are delighted that they’ve not decided to live in New Zealand or Hawaii!

THINGS ARE DIFFERENT BECAUSE...

There’s no imperative to be somewhere at a particular time every working day. No rush in the morning, though I’m often awake by 6am and still get up before eight most days. Having been tied to taking school holidays for 35 years we now go away any time outside school holidays.

I have time for solo bike trips.

Since retiring from full time work I’ve made journeys through England and Scotland and a couple of thousand mile trips: Land’s End to John O’Groats and to St Raphael on the Cote d’Azur. Jacky and I make a tour in Europe each year on our tandem. I get a couple of weeks skiing in the Alps each year, avoiding UK and French school holidays. One week is always a family holiday with the girls and their blokes. They’re still keen to come with Mum and Dad… probably because we provide the chalet!

I’ve got time for...

Cramming as much into every day as I possibly can. There’s never a day when I think ‘I’m at a loose end, what am I going to do today?’ We have three properties which take some time with maintenance. I’m reasonably handy with DIY stuff. We recently bought some woodland in Northumberland so I can cut down trees, plant more and generally have fun in the woods. We’re so busy we’ve had to shed a flat we owned in Newcastle and can’t keep on top of the allotment any more.

And then there’s the cycling, rowing, walking, gym...etc.

Images: Tyne Tees Models

Day in the life of me...

A leisurely, light breakfast most days. The full English every Sunday. There may be household stuff to do, food shopping, a weekly ‘Hoovering’. Bizarrely I really enjoy shopping for food. The kitchen is my space and I have always done all the cooking. I enjoy it and find it relaxing. Even when working, I prepared a meal every night, often eating late. We hardly ever eat anything preprepared or processed.

Lunch doesn’t figure much in our lives. I find a long lunch gets in the way of doing stuff.

There’s got to be something physical: out on the bike, a walk in the hills, rowing my boat – you’ll be getting the picture by now. In the winter I’m at the gym near our Newcastle home at least three times a week. I’ve been a member for 18 years.

THE PEOPLE WHO ARE IMPORTANT...

Jacky, our girls, the wider family and we have some great friends.

WORK/LIFE BALANCE? There’s no work/life balance. It’s all life!

I THRIVE ON...

Being physically active. I’m basically like a dog needing to be let off the lead every day.

Mid life means to me...

Midlife is an increasingly distant memory!

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LIFE GUIDE JANUARY/FEBRUARY 19

Life Guide

Sleep easy STRUGGLE TO GET A GOOD NIGHT’S SLEEP? TAKE A DEEP BREATH AND TRY

our tips to take you to dreamtime...

STRESS & WORRY If you’re anxious your heart rate will increase which causes the brain to ‘race’.

An alert mind produces beta waves, making you far too stimulated to sleep and triggers other worries, so it’s even harder to achieve sleep.

Once this pattern sets in, bedtime can become a thing of anxiety. So how can you combat the stress of sleeping?

Cognitive behavioural therapy (CBT) helps people to ‘unlearn’ thought processes through psychological treatment.

You can also manage your heart rate by placing your hand on your heart and listen for the beating. Breathe in deeply for four seconds, and then breathe out slowly. Repeat this until you can feel your heart rate slowing, which in turn slows down your busy brain activity.

Eliminate your anxious thoughts by practising the speaking technique. This means voicing the thoughts that would otherwise live in your head.

Speaking aloud overrides thinking, which stops your negative thoughts in their tracks. Practise by thinking the alphabet in your head, and when you reach ‘J’, start speaking out loud. What happened to the alphabet? Well, you stopped thinking it in your head, because speaking overrode those thoughts. Use this technique when you start worrying in bed: instead of thinking ‘the mortgage is due and I don’t have the money to pay it’, say aloud ‘we will find a way to pay the mortgage this month.’

A CBT TACTIC CBT is the most effective long-term solution for insomniacs, helping you identify the negative attitudes and beliefs that hinder your sleep, and replacing them with positive thoughts, effectively ‘unlearning’ the negative beliefs.

A typical exercise is to set aside 30 minutes per day, in which you do your day’s worth of worrying. During this worry period you keep a diary of your worries and anxious thoughts, writing them down, in order to reduce the LIFE GUIDE JANUARY/FEBRUARY 19

weight in your mind. Once this task is complete, you are banned from worrying at any other point in the day.

Before you go to sleep, you can also write down the worries that you think may keep you awake.

Once you are in bed with your eyes closed, you should imagine those thoughts floating away, leaving your mind free, peaceful, and ready to sleep.

LIFESTYLE • Reduce the intensity of artificial light in your home by using dimmer switches or low wattage bulbs.

• Maintain a regular bedtime routine and sleep pattern.

• Use a hot water bottle if you get cold.

• Switch off your tech a couple of hours before bedtime – that includes your phone!

• Go to the loo before bed, and try not to

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consume too many liquids before you sleep.

• Don’t nap during the day.

DIET • Avoid stimulants like caffeine and cigarettes.

• Avoid sedatives, such as sleeping pills and alcohol, to help you sleep. They have short term benefits and long term counter effects, such as dependency.

• Don’t buy melatonin supplements online. They are only available on prescription in the UK. Taking prescribed melatonin will disrupt your own natural melatonin production, potentially suppressing your ability to generate this important hormone.

• Don’t stop taking sleep medication suddenly.

The best course of action is to speak to a doctor and develop a strategy to slowly wean yourself off in a healthy manner.

• Changing your diet can help you sleep, but it

Life Guide

takes time. Start a sleep diary to keep track of your progress, and don’t give up if you see no sudden improvement – sleeping soundly takes practice!

SPORTS AND EXERCISE Working out effectively can tire your body out gently, promoting a better night’s sleep.

Releasing pent up tension through exercise is also highly beneficial, helping to banish stress before bedtime. Exercising also lowers your body’s temperature, which induces better sleep.

However, there are several things to keep in mind when exercising to improve your sleeping habits: • Don’t overdo it. Contrary to popular belief, wearing yourself out physically is not likely to induce sleepiness. In fact, it can often be counter productive, leading to additional alertness when trying to sleep.

• When it comes to exercise, the most important thing is to feel fitter and healthier. If you are experiencing sleeping problems, try to exercise a little more or change the type of activities you do. Yoga is renowned for its relaxation and sleep benefits, while moderate-aerobic exercise like walking has been found to help people fall asleep more quickly.

RELAXATION The 20 minute rule: We should all go to bed when we’re tired, but if you’re not asleep after twenty minutes, it’s recommended that you get up and find another activity to do. This should be quiet and peaceful, and not involve your phone or other digital

we love

displays. Listening to music, reading or doing yoga are all recommended.

When you feel sleepy again, you should return to bed. The idea of this is method is to build a strong association between bed and sleeping, and eventually you’ll be able to fall asleep quickly.

Relax your body: This method is best done in bed. By relaxing separate groups of muscles, you become more aware of your body and able to wind down mindfully.

1. Tense a muscle, for example your bicep, by contracting for 7-10 seconds. Flex it gently – do not strain.

2. At the same time, visualise the muscle being tensed, consciously feeling the build up of tension.

3. Release the muscle abruptly and then relax, allowing the body to go limp. Take a few moments before moving on to the next muscle.

4. Remember to keep the rest of your body relaxed whilst working on a particular muscle.

THE RIGHT BED • Always put quality above price. When it comes to your bed, spend as much as you can afford.

• The right support is crucial. If your bed is too hard or soft, it will be uncomfortable and unsupportive. Your mattress should be firm enough to support your spine in the correct alignment while conforming to your body’s contours.

• Always try before you buy! Lay down on each bed that you’re seriously considering, spending a good 10-15 minutes realising its comfort and

support levels. Try several different positions (we all move 40-60 times per night), and remember that if two people will be sleeping on this mattress, test it out together.

• Research shows that sleeping on an uncomfortable mattress can rob you of up to one hour’s sleep per night, which adds up to a full night’s sleep over the course of a week!

You should consider changing your bed after seven years.

For more information visit sleepcouncil.org.uk

Sweet dreams Therapist Kate Airey can guide you on the journey to a good night’s sleep at a night-night masterclass at Middleton Lodge near Darlington.

Kate will share her tips and tricks on how to relax and get a good night’s sleep. Focusing on environmental impacts, diet and exercise to poses and breathing techniques that you integrate into your everyday life to help you nod off…

Not forgetting a gorgeous sleep inspired gift from Kiss The Moon to take home to help you sleep beautifully.

DETAILS 31 January 2019, The Kitchen Garden, Middleton Lodge. £30.

Events.middletonlodge.co.uk

Bed buddies BOSE SLEEPBUDS ARE TEENY NOISE-MASKING FEATS OF ENGINEERING WHICH CANCEL NOISE AND MAKE SLEEP EASIER, STAYING PUT ALL NIGHT LONG...

They come with the Bose Sleep app that makes it easy to update, control, and select preferences.

Users can set an alarm for the morning, choose a sleeptrack and volume that works best for their environment — and instantly hear gentle waves instead of a noisy partner, rustling leaves instead of the party next-door, smooth-turning wind turbines instead of busy city streets!

Bose sleepbuds come in a brushed aluminum charging case that provides up to 16 hours of battery life unplugged — perfect for travel and overnight stays.

Bose sleepbuds £229.95 bose.com

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LIFE GUIDE JANUARY/FEBRUARY 19

Life Guide

Neom turns the tables on the traditional three-step cleanse, tone, and moisturise routine. They believe a good night’s sleep is the basis for feeling good.

They’ve added in 14 of the purest possible essential oils including lavender, chamomile and patchouli, combined with highly nourishing, super oils all rich in Vitamins A, B, C, E and F to a luxurious night-time cleanser set which prepares the skin for sleep. £32. www.neomorganics.com

Ragdale Hall Spa Time to Sleep Restful Sleep Bath Infusion £12.50, marksandspencer.com we love

Lazy Cow Soothing Bath & Shower Gel £24, johnlewis.com Sleepdeep temperature control pyjamas £189.99, sleepdeep.co.uk

Dream on

PRODUCTS TO HELP A GOOD NIGHT’S SLEEP

Neoprene covered hot water bottle, £30 cloudcuckooland.com

Dreams journal, £12, paperchase.com

Tisserand Aromatherapy have dedicated years of work to perfecting their iconic awardwinning Sleep Better range which combines sumptuous jasmine, warming sandalwood and soothing lavender for a relaxing and soothing blend.

Spritz with Sleep Better Pillow Mist, £8.95, bathe in Sleep Better Bath Oil, £8.95, then soften up with Sleep Better Massage & Body Oil, £9.95.

In a one-week trial of the Tisserand Aromatherapy 3-step pre-bed ritual, 92% of users found it easier to get to sleep, and 89% found it easier to stay asleep. www.tisserand.com

LIFE GUIDE JANUARY/FEBRUARY 19

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Life Guide

I’m your Venus Forget the ‘anti-ageing’ battle and embrace the gentler notion of stopping time in its tracks.

We put a new sag-shrinking, wrinkle-smoothing machine to the test...

She’s got it. Venus that is. ‘It’ being the ability to shock skin into submission, tighten up the wrinkles and sags – and make you feel confident to face the world, whatever your hang-ups.

They might include sagging skin on your upper arms that makes you reluctant to wear sleeveless tops. They might be jowly cheeks or deep lines caused by a lifetime of sun worshipping.

There are no miracles, we all know that. But technology is advancing all the time, creating clever machines that can do their bit to smooth out the signs of ageing.

The Saks beauty salon in Gosforth is home to the Venus Versa machine, which in the space of half an hour can work wonders to tighten up the skin.

The magic happens thanks to a clever little machine with a collection of heated probes that is massaged over the face (or tummy, or arms

– whatever you want to target).

Venus works to challenge the sagging skin that cannot be easily targeted with diet and exercise alone. Wherever you find it—over the cheekbones, around your chin, under your arms, or along your waistline—loose skin is a struggle.

In the past, surgical procedures or injectables have been the go-to solution for skin tightening. But this no-knife, no-needle treatment changes that.

As a non-surgical radio frequency treatment, it works on rejuvenating the appearance of skin by gently heating the tissue under the skin's surface.

This triggers the natural production of collagen and elastin, which as we know are the key building blocks of healthy, youthful skin. The result is effortlessly tighter, smoother, and younger-looking skin.

A course of six treatments is recommended and the results are clear to see on some impressive ‘before and after’ photographs, As an experience, the treatment is effortless and lunch-hour friendly as it’s just a 30-minute session, with no before and after downtime.

You lie on a bed, face makeup is removed then the probe is gently massaged around your face concentrating on the area you want to target, such as jawline or forehead and eyes. It’s 15

BEFORE

AFTER minutes each side and feels warming and restful – a bit like a hot stones beauty treatment chance even for a wee nap!

If you’ve had an injectable filler before, you’ll know the sensation of tightening on the forehead and eye area – and this is replicated with the Venus Versa machine – minus any needles. It is effective and treatments are cumulative so after a final treatment results will continue to improve for up to 3-4 months.

After that, your face and body continue to age, so maintenance is recommended once a month or every 3-4 months, depending on the individual.

You can use the Venus Versa to target body concerns such as excess fat on the thighs or tummy or those upper arms.

It can also be helpful for dark spots caused by sun damage one of the most common signs of premature aging.

Photofacial treatments effectively target pigment under the skin's surface to reduce the appearance of discoloration. The treatment also works on vascular marks (distended blood vessels often caused by UV exposure), such as spider veins and port wine stains. Acne sufferers can heal existing acne-related inflammation while also destroying acne-causing bacteria to minimize future breakouts.

Skin tightening treatments are £85 and £35 for eye area only. Body treatemnt £150.

Saks, 167 High Street, Gosforth 0191 340 0420 www.venustreatments.com

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LIFE GUIDE JANUARY/FEBRUARY 19

Life Guide

Easy does it!

LIZ EARLE’S MENOPAUSE KNOW-HOW

Liz Earle MBE is a wellbeing entrepreneur, TV presenter, founder of Liz Earle Wellbeing (published internationally by Hearst) and the number one bestselling author of over 35 books on a range of health, beauty and wellbeing topics, including her latest bestseller The Good Menopause Guide. Here, Liz shares her top tips for health and wellbeing during the perimenopause (the time leading up to the menopause) and the menopause itself.

Images: Georgia Glynn Smith

Cut back on alcohol and caffeine

Look for the phyto-oestrogens

View this as a good opportunity to look at your diet and cut back on alcohol and caffeine. Caffeine acts as a vasodilator - which means it causes blood vessels to dilate – so can trigger a hot flush if you’re prone to them.

Alcohol and caffeine can both dry the body out at this critical time, so hydrating with water as our collagen levels decline is more important than ever. Not only does water keep skin looking plump and aid concentration, it relieves fatigue and headaches and can help stop energy levels from dipping later in the day.

My special ingredients for looking and feeling your radiant best during this stage of life include phyto-oestrogens, which provide oestrogen-like compounds that occur naturally in the plant kingdom. Phyto-oestrogens can help ease many menopausal symptoms, but they’re also tasty and nutritious in their own right. Soya milk and soya flour, linseeds, tofu, Japanese tempeh and miso, pumpkin seeds, sesame seeds, sunflower seeds, celery, rhubarb and green beans all contain phyto-0estrogens. Look for recipes rich in these ingredients, such as one of my favourites from The Good Menopause Guide, baked sweet potato burgers made with kidney beans and chickpeas.

Avoid sugar

Tempting though it may be to reach for an afternoon biscuit, this will trigger a sharp rise in blood glucose levels followed by a rapid drop. During the perimenopause, fluctuating sugar levels lead the body to convert excess energy into fat, which in the long term will raise the risk of type 2 diabetes and CVD. A better option is to choose nuts, seeds or fresh fruit as snacks to restore flagging energy in a more balanced and sustained way or curb your afternoon sugar cravings with a slice of my famous Liz Earle Wellbeing Menopause Cake!

Increase your Calcium and Vitamin D intake

To compensate for bone density loss, which is practically unavoidable as time goes by due to lower levels of oestrogen (unless you’re protected by HRT), it’s important to eat foods rich in calcium and vitamin D. Good sources of vitamin D are oily fish, organic eggs, red meat and foods fortified with vitamin D by the manufacturer, such as some breakfast cereals. Dairy products, kale, spinach, cabbage and sesame seeds are all excellent sources of calcium.

LIFE GUIDE JANUARY/FEBRUARY 19

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Life Guide

Exercise daily

There’s increasing evidence that exercise can really help with the many varied symptoms of the perimenopause and menopause. In The Good Menopause Guide I’ve included suggestions for a number of different forms of exercise for this stage of our lives including a focus on walking, easy weight lifting and yoga. Leading personal trainer Michael Garry, who I spoke to as part of my research for the book, also says there are three simple stretches (with a focus on hamstrings, quads and calves) we should all do every single day as we get older to protect back, leg and hip mobility.

You can find more detail on the menopause section of the Liz Earle Wellbeing website.

Consider talking to your doctor about HRT

HRT simply tops up the body’s natural oestrogen that declines as we age and the latest NICE guidelines are very clear: For most women, the benefits outweigh the (often exaggerated) risks. That’s not to say all women can take it, but the majority of women can and will benefit, so it’s important to discuss any symptoms such as insomnia, anxiety, achy joints etc. with your GP. Gels and patches that deliver oestrogen through the skin have been shown to be the safest form, even for those with migraine or high blood pressure. These forms of trans-dermal oestrogen are naturally-derived from the wild yam plant and available on the NHS.

The Good Menopause Guide, Orion Spring, £25

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Life Guide

Good days: finding space with Laura Beckingham

TRY THESE QUESTIONS TO GET YOU STARTED …

• Whose heart did you touch?

• When did you listen to you, or to others when

nobody else would?

• Where were you brave and strong?

• Where did you soften, or forgive?

• When were you completely and utterly

unashamedly yourself?

• Who did you teach?

• What did you create?

STARTING 2019 IN A SPACIOUS WAY…

• How did you stand up for what’s right?

• When did you fight for the truth?

In these early weeks of a new year, it’s easy to get seduced by the energy of planning ahead. We are expected to set ‘new year’s resolutions’ create goals, set targets and make plans. Bombarded by messages of how to get it right, what to do better and how to achieve more, we can quickly find ourselves caught up in a cycle of self-judgement and anxiety.

If we’re not careful we enter the year feeling that we’re behind before we’ve even started - this can cause us to feel pressurised, restless and uneasy. In short, we are set up to fail before we begin.

So how can we do it differently?

We are so used to constantly looking ahead that we often forget to look back. Only by looking back, to understand where we’ve been, consider what we’ve learned and integrate what we know, do we free ourselves up to move forward with grace and ease.

So, one way to lighten the pressure of the ‘new year’ and to set ourselves up for greater ‘success’ is to ensure we take enough time to reflect – on what’s been and what it means to us and for us.

We can do this by reviewing the year that’s just passed - evaluating what happened, considering how it was for us, and pondering on what we learned from that.

Though it’s useful to be really honest with ourselves when we do this, it’s also important that we don’t simply end up collating lists of what we should have done, or what we failed to do. We must avoid focusing too much on what we didn’t do well enough, enough of, or too much of.

Because that doesn’t help anyone.

So, over the next few days, I invite you to review the last year – and to review it in a different way, using a soft and generous lens.

LIFE GUIDE JANUARY/FEBRUARY 19

• Which new parts of you did you push past the crap

to discover?

• What did you learn about you?

Gather up everything you find, take what’s useful and use it well. Leave the rest behind where it belongs.

I wish you a joyful 2019, Take care for now, Laura Follow Laura on social media or get in touch for one-to-one coaching sessions and group retreats. @space_with_in

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@space.with_in

@spacewithindevelopment

Life Guide

Restore your outer beauty, revive your inner confidence The Face and Body Clinic is at the forefront of advanced beauty and offers both men and women an affordable range of clinically tested, non-surgical treatments and medical grade products. Our welcoming, discreet and professional team are ready to guide you on your journey to being the best version of you. We believe in natural looking results leaving you looking radiant on the outside and confident on the inside.

Based in Durham, free no-obligation consultations are available.

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Northern Integrative Health Practice, Durham Road, Sacriston, Durham DH7 6FE Tel: 0191 5005172

19 www.fab-clinic.com

LIFE GUIDE JANUARY/FEBRUARY 19

#smilelikethis

Life Guide

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