SPRING Fresh ideas&, — , . FEEL FITTER 10 +-LOSE 14LB SLIMMER | : NIN A MONTH TO-A TONED REAR VIEW GET IT RIGHT: Less stress 2 HAPPINESS Vv V Avoid the risks — Experts share their personal tricks WELLBEING + BEAUTY + DIET + FITNESS + SELF + HEALTHigld mouth tice treatment Fast & effective mouth ulcer relief iglU gels stick fast for lasting relief igli sugar free pastilles dissolve slowly for soothing relief igli Gel and igli Rapid Relief Gel Always read the label iglugel.co.ukPe ad Dare Ed Coan od Cet ay pares ART DIRECTOR ae tens eed Cars Crews sted sels re ae pierre Welcome to Feel Good You! PUBLISHING DIRECTOR Ceca Hey, i's spring! Who can fail to be uplifted... especially when ESSE, you've just picked up our latest collection of fee! good ideas Peeeeeune to inspire you to be happier and healthier. If having more ‘Charlotte Tonry sunshine isn’t enough to lift your spirits, we've some greet tips Dogs a ‘on how to improve your mood — and energy — naturally. rr . One must-do this season: set aside some time to try our Rett aad aeeety home spa rituals, even if it's only an extra half hour for some beauty bliss ~ it’s such a benefit for mind and body. My other must-do: try to shed those few extra pounds I'm carrying post-winter. You, too? Join me for a couple of weeks on our new fasting diet. And do join me, too, in ramping up the exercise with a proper walking plan — | guarantee you'll keep to itif you sign up to a charity Pink Ritbbonwalk; see p82. Help yourself and help others? That's got to be a great spring commitment. See you for our summer issue on sale 16 July and, until then, | hope you feel fabulous every day! Come Carrie Taylor Editor > SUBSCRIBE NOW TO FEEL GOOD YOU! seepage 58 for otc ‘THIS SPRING I WILL MOSTLY BE... sorting out some healthy snacking ’sone of my big dowmfalis at work constant nibbling on the less-han-heathy biscuits, cakes an sweets that are always around $o 7m being stict and making a start etn pategmentes rink by always having @ bag of almonds in my desk drawwor Sareea they're high in good fat but low Gi, so curb cravings, 6g of protein, 3.6 fibre and only 160 calties per ounce For ‘more great sack ideas, tum to p67.a 22 24 26 29 20 2 3 denotes cover story YOUR WELLBEING ‘This spring, feel simmer iter, sexier! Irs te otk conto nes Hands-on therapy Massoge techni your ming and body QEA The trouble wth skin Best memory boosters for women {Give your memory a litle TLE 3 ways to getup and go Stat avery day the right way Revive your mood...aturally Energy boosters and mood Ifyou only de one thing Relieve trea eyes Te sneezing season Simale soltions for hay fever sufferers Wellbeing insider Wra’s sow Wellbeing short thoughts es that work wonders rh ote Pence Syng 45 46 43 49 50 52 53 YOUR BEAUTY Make time to spaaaah! Win rtua's that huge ifrence to how you look and ‘ee! YOU... BUT IMPROVED! How to get the new nude make-up look QEA Common ite Beauty queries Bigger, brighter, younger eyes Clever tne and teks Brushing up The tools you need to make light work of pal you enly do one thing Cleanse your sn 3 ways to revamp your syle The modern way t tong your hak, add shine and use roles Beauty insider Beauty short thoughts ake make as new -+_YOUR DIET © over every ornen oav Lose tla in a monty Diabetic? How a diet might beat it New research may turn existing thinking on its head (On eur shopping list Foocie buys S.aday the easy way Tiy some vitamin-packed juices {67 Ifyou only do ane thing Get your snacks ight Spring kitchen must-buys Nowsfouns heathy gadgets 70 Waistband too tight? Sor fast, with 8 weekens 73 QBASolutons to eating heathy 74 Dietinsider Tins for esting ws! 75. Diet short thoughts 2 65 oe detoxPOs cee ne COL Cm Om be “+ YOUR HEALTH AND THE REST 104 How you can help the NHS. © Ourfavourite tings Feel good buys les the new way forward 8 What's healthy right now! HAVE A HEALTHY, HAPPY LOVE LIFE News, undates and celeb insights Improve your sexif staring tonight 54 Subseribe to Feel Good You AM GEA Yourneath questions answered 72 Join the wath dletelub Save now! 414 Barish baex pom vero, 22 Lets Pri Rbbonwalefn un therapies and estment options Sopot Bens cons Cae 116 Whyamsotwed? Te wwe most 98. Save 20% Doondoon Avetco tonmon ease ere {00 Finénspaten Fro fs et 40 youenlydoone ting td oath ot womnendhome con Know nesymotons ofan concer G) WIN ASTAR SPa BREAK @ cavrousvon wmaione vou a atiend cus enoy RESISTANT DRUGS? How'a protec. hayes sp reskin Devon ++ YOUR FITNESS Yourseagarsitis svaus Met 12. Subse to womandnome © wane we wesrwarso 10 Hesta ter steno Wo Cy breaks with at estar factr dee eee eayene BH Heath shor thoughts Be rpredty bee Sh oot ess @ sways rosexy snoupens ano 196_My fei good secrets Fy Riley BACK Sap an one fr defrrton 87 fyeu only do one thing SYOURSELF Scecnigrewnenyeuworceut @) PROJECT YOU Less svess move 38. Dente me to goto he mt hopes experts shre hr KS teen ways keep 128 ityou eno one ing 80. Neva wit et 20 Adoptive rane le 8S. QUAN win geting 129 Fina blanc in wired wor 54 Whetethet wort eaces revel Rec ou tne by menogng theuttonertonaiwateusthathae your online hts pultteknbrotelotherenetese’ 181 QUA‘alnsip ques antwered 28. Fess mer Vno's new 132 Tythe today delat cleanse 6. Finest het houghts Cheversevtons te gt orgonsee 184 Finding calm Wher modern ite ‘Tihscpieg as ore vow Rive pewcng PoP eee a ee atone "Gc Erss Euoae sre exe Nom nrc yourself feel grounded Sicacersnseersimagnanese'ecnscon, 138 Selfinsider What's now fom orcas apoo saa 139 Self short thoughtsGREEN AND PLEASANT CHOCOLATE TIME Aprattyduser inspired by fesh green, _Inculge yourself wih exganic chocolate bars srassy fields Revialng Home Difuser. _in"S unusual favours ~ great packaging oo! £3250, geenandspringcom Chocolate bars, £495, rocacochacoates.com A FEW OF OUR avourile THINGS ON TREND FLUORESCENT ans b - a . Aoveiy trendy vibrant colourt ven up Spring is here, so spoil yourself with some tempting 4 pla cs taco Spaish Danae home, food and fashion treats for the new season ‘oro sear, £45, hushukcom aaa) PICTURE PERFECT SAY IT WITH FLOWERS COVER UP “These stylish frames will become a rea A stunning bouquet in vibrant colours, A pretty cover for your Kindle or Kobo heiioom, avaliable in sijewal colours, lovely toreceive or asa git Viorance ‘eReader Classic book cover, £25, £40, Vora Wang for wecgwood co.uk Douguet 40, widabaut co.uk swankymaison comRELAX AND UNWIND Wooden bath ey £45; bath brush, £12; hang and nal brush RETRO SCENT SO CHIC Anourshing body c7eam fragranced with ylang Soft duck e9g Dive an a sect oral Yang. emo, Sila orange and shea bute Ly design with sparke. Floral gem clamanté ofthe Valey body crzam, C7 heatheotewonicom necklace, £25, marksandspencercom APRIL SHOWERS ING FLOWERS VINTAGE TOUCH PRETTY IN PINK SAYS IT ALL ‘one ofarange ofone-of pieces, the perfect Love she retro fel ofthis prety lingerie Bring a smile to your cay ar makes lit fora acket or coat Kar Lagertelé set Tamara lace bandeau bra, £30, lovely git Apri Showers print, brooch £150, rockmyvintage co.uk shorts, £16, bouxavenue.com ‘tom £17 posterhastecom ‘SPRING TREAT COLOUR SPLASH BE PATRIOTIC! Such prety packaging and a Perfect or spring and great for aveling Love these striped pyjamas in lovely agrance of cut grass, Livy eross-body 80g, £3850, Union Jack colours. Panter Stipe pear anc rse, Vides scented ‘lverbonas.com pyjomas, £75, toast cancle, £23, caralinegardnercomi NATSU vec ee OMI oes Let { latest health findings under discussion Cea Cl rrselNed Saas eer Bert a Snes eee ary ee SEU eee] Peer ery Pears Senate Tt een ome IK: ukusn sportconven Sanger flow rate It's sim emer WHEN IS A CANDLE NOT A CANDLE? yvranae ‘When its 2 treatment candle! One of our favourte brands, Neom Organics, is launching two Wellbeing ‘Teatments in-store - De-sress and Sieea. Created “alongside, two Intensive Skin Treatment Candies: Instantly Destress and Real Luxury". They have 2 ow met point, so ight fr 15-45 minutes, then cool fortwo and the nourishing oilis ready to be massaged Into skin. So good! £36, neomorganics.com MY LIFE IN EXERCISE 1V presenter Jenni Falconer, 39, lives in London ‘with her husband, James Midgley, and their daughter, Ella, 3. ‘ive always been sporty. running and ate more heathy, “My prowties changed wren Twas inthe schoo! hockey cutting down on cakes and all ‘nad Ean September 20M team, even captaining tfera the ederIwas ctinking at unl When you're amum sa ‘few years. When Iwas 10 1had chalenge finding the time to ‘swimming lessons and became fm running this year's trai but | wouldn't change itor ‘a strong swimmer Buttery London Marathon for the th the worl Inds best to go was my favourite stoke time. ¢ always been in awe of for arun eatlyn the day. som = eoulda't do itmow, though, marathon runners and when a outthere with the suis. charky heard I fancied i, they ‘EWhenIwas 24 Istarted offered me aplace. Iran my + Postun aches and pains working lang hoursin TV while fist marathon’ 2009 n 353 are the toughest thing about ‘doing fulltime degree, which hours. The year after tained marathon running. use a ‘meant didn'thave much ime hard and got my Personal Best f forexercise.|puton astone of 33, then had Ela, and 2 Inweight and my mum gently few months afterwards ran massage my legs with Nelsons pointed out that needed to ‘again. I would ove to get arnieare Arniea Cooling Gel Took ater myset took up subs again this year eeetly after a run,GANG.UP TO BEAT BAD HEALTH Findings published in the British Journal of Sports Medicine reveal that people ‘who regularly walk in groups have lower blood pressure, resting heart rate ‘and total cholesterol. The exercise ao leads 19a reduction in body fat and Body Mass Index (BM). In England, at least 29 per ccent of adults do less than 30 minutes of moderate physical activity every week, Almost one in 10 don't ‘manage to walk for more ‘than five minutes at atime ‘over a month! Researchers say the ‘ndings point to a cost ‘effective and low-risk way of enhancing overall health Doctors should recommend joining a walking group as, ‘way of boosting health, they added, ‘The Walking for Health scheme, whieh is run by the Ramblets and Macmillan ‘Cancer Support, is England's largest network of outdoor group walks, with 70,000, regular walies, 10,000 volunteer walk leaders and approximately ,000 short ‘walks offered every week around the county, ‘Tum to page 78 for our gett walking guide ~ and '5ee page 82 for how to sign up toa Pink Ribbonwalk in ald of Breast Cancer Care, ZOE WANAMAKERDIARY DATES Don't ust sit there... take part in health awareness events across the country 18 RUN FOR FUN ‘At the Royal Victoria Park in Bath ~ there's capacity for 5,000 runners at the Giow in the Park after-dark 6km run, Enter and find othet venues near you at glowinthepark.co.uk 11-17 ‘CHECK YOUR SYMPTOMS Coeliac UK are launching campaign with a new online porta to raise awareness of the multiple symptoms for people to check; undiagnosed coeliac disease can lead to small, bowel cancet! 18 KEEP SMILING ‘National Smile Month stats ~ goto nationalsmilemonth org and see how you can fundraise to promote good dental health. ls for schoolchildren to do, too, 30 ‘ON YOUR BIKE ‘The second Women ¥ Cancer Rice the Night 100km bike ride starts and finishes at the Royal Windsor Racecourse. Last year ‘over Elmilion was raised for cancer charities, including Breast Cancer Care. Entry costs £39; go to rdethenight.co uk What are eel cravings trying fo tell you? Cravings are our body's way of telling us something is missing. By sending these ‘messages, our bodies can maintain a balance of minerals and vitamins. But what do our desires really indicate? Shona Wilkinson, Nutritionist at NutriCentr, explains: + CRAVING: ‘SOMETHING SWEET YOU NEED: Chromium, a mineral that helps balance insulin levels and keeps afternoon sugar pangs at bay. “Ty Chromium Pieotinate, £81149, nuticentre.com + CRAVING: CHOCOLATE YOU NEED: Magnesium — eat a square of dark chocolate (70% cocoa) ifyou don't eat fenough fish, green veg ane nuts to keep up your level of magnesium, ty a supplement lke Synergistic Magnesium, +£4.99, questexcellence.com +E CRAVING: CARBS YOUNEED: Tryptophan, necessary fer serotonin produetion ~a “happy” brain chemical, Eat more turkey, ‘eggs, bananas or walnuts. “FE CRAVING: MEAT YOU NEED: Iron - its vital for your immunity. Eat reed meat once a week Lentis, spinach and pumpkin seeds are good, 100. Or take Iron by Nature Plus, £8.09, utricentre.com Roald fee lkeciseay HEALTH dos = don = Dont ‘ {D0 ap 109 LONG ae oaeconars short mic a Ears vines nap can revitalise your body and ‘moed, aim to nap for only 10 to 30 minutes. The lenger you nap, the Dee eer a Ce ret rote eee) agar Readachesermigraine: more likely you are to Uy Ge. ‘feel groggy and perme s disoriented afterwards.Foot nt Magic [scRUS PRESENTER DR DAWN HARPER lives in the Cotswolds with her husband, Graham, and their three children, Charlie, Eleanor and Harvey. THIS SPRING, | WILL BE. +f Holidaying in. Sout Africa m going for 10 days Ir .cauld meet ane person in ‘be Nelson Mandela, £01" ‘excited about going to, jen ele where ne was Incarcerated or s0 long, He we Re Reading. The Chino Paradox by Peters. Victoria Pendleton says he's the most important iter, natural puri Tm looking forward to ti being chatenged, = se 2 | “Listening to. cant waitto influence on a see one of my favourte to ESSp (oor) eer ered More of atwosie,threesie ene ere Sed bands, Mango Groove, play ive when Fm in South Afi Maso be paying The overtones’ test album, ‘Sweet Sou! Music. “Hanging outwith... 2 and trends. My mum and dad recently moved close by and ‘my brother is in Bat, so we i silwres at tanc oben ‘ ‘terra by. Ceng : > sr eende alee EI storscroa cores Upbe: Upbeat p Bcc) Taney hued ae : ee poe eae pbeat Cnet er i ee reef areata er ln j beterperlemceray ; ae ‘ands fr the National Stor coker coated sets REE) Tim also dong Ride London, eens s01'm hoping to cock up ots ‘of miles on my bike ot peer econ pele ereceen Dawn hosts Born Naughty, coming soon to Channel 4. The Dr Dawn Guides are published 18 June (Sheldon Press, £799) a eo) roref Get a better body and a happier life with our simple wellbeing must-tries Discover the gentle massage techniques that could work wonders Look after your brain like you look after your body to boost your memory Ne Revive your mood naturally, starting today kde with our oh-so-simple tips Boost your energy in just three movesTAIS SPRING After a better body and happier life? It’s time to take control of your hormones, says Leah Hardy nflamm-ageing ~ it's the buzzword in modern ageing science. Bad food and modern lifestyles are setting us on fire inside, causing a condition called chronic inflammation. And now a growing number of scientists believe that many serious diseases, including cancer, heart disease, diabetes, arthritis, Alzheimer’s and depression may be linked by this one underlying condition, Dr Daniel ster 3 London-based expert inhormones and ant-agoing, says its impossible to overstate the mportance af infammaton when comes to our health and youthfuness. “Why are we now obsessed with anioxdants?” ne 0 of thor role in fghtng ation. Why are we so interested in telomeres, the caps on the end of our chromosomes that protect our DNA? ecause inammation damages them {and causes them ta stink, causing ageing, Why do we ge joint pain as wwe age? hlammation™ brammation even a cause of skin ageing, as it destoys collagen andineteases wiles and dark spots. This invite conetion increases 2: we get ole butthe goos news is thatintammaton i testable, and by making some simple snd otter pleasurable, changes to your style you ca make youself fee! younger = Inside ane ou Irfammations an essential aspect of our Immune system. in response te an in bite sore throat or something mare serious, your body pouts out chemical messengers a part ofthe immune response, These include proteins called prointammatory cytokines, which are 2 'ype of chemical messenger or hormone ‘that tects the batle, changing the way ces work boosting blood flow ane teling cals to de In tur, these tigger the release of Cxeactve proton, a substance tha helps clest ua eas cell. The inf process also generates fee ra neualse viuses and) teri \Witnoutsherterm inflammation you body would not be able to fght off infection lor heal injuries. However, inflammation ay cannot switch off the response once the batle against injury o infections won, Instead keeps on fighting n aking of ch war This state of chronic, Iowegrade 10s DNA via our infammation damSe ; HORMONES Change your love and sex hormones tight now! HAVE A MASSAGE Just 5 minuto of massage neweases oxy {nd other happy hormones, STAND TALL In 2 study, “ower en puting your feet on your desk = wore found fase testosterone and ‘With some simple and pleasurable changes to your lifestyle, you can Ware ca Ves et Do someTsiN NEW war Selb ete(e ae teHCe |= iS vconeae cancng orig nd out ithas tobe dant normaly Co, a¢ evidence shows that couples who ty stogen sige. Bat hormonesHOW TO FIGHT INFLAMMATION Because we know that ila mation Lnceries so many ciseases, ths expains ‘why some interventions, can prevent so many aferent conditions Including various types of cancer, heart sense anc Alzheimers Here's howto put out ho tke fora cooler more youthful way of “+ SLEEP MORE Sleep is magic Ina US 10, people aged 40 pls, who only slept Sixhouts er less a night had higher levels of thee inflammatory chemicals. One in particular, 25 per cent higher active protein, as peoale who slept between sand nine hous, Studies have shown that people whose Creactive proteln or third ofthe population have around cous ethe tek of a heart tt comparesta peoale vith ote eval, foal a Peal een cota Pre et ke Pret ede inflammation Et ad Peres can dramatcaly ceduce inflammation, particulary when substance called eleacanthal, which inhibits + GET ACTIVE Study ater suey shows that exercise reduces chon Inflammation Resists exercise and moderate carco programmes all reduce levels ofa hast of inflammatory chemicals, even ifyou cont lose ary weight However, vor vigorous exerts, such as long-distance running, actually Increases markers of iammstion, The {good news is that you don'thave to go mad to benefit Walking and yoga are proven ta recuce sess and infammation “+ MEDITATE Mind{uiness, which involves ocusing on your body and ts sensations, you ate under svess, Fascinating, ‘one study showed that meditation reduced jvels of case of mind over matter “FEAT BETTER We all know wht makes ‘a eathy dle, but ce special aityo tame infiammaton, The big guns come in the form of fut ofa genes. Truly a infoods nave a ‘and vegetables — which ate packed with and tbe, andthe sfammatin fighting antioxicants which feed good gut mineral magnesium. also wort ading @ slosh of extra virgin ove ol while 3 600k, orto salace It contains an antvntiammatary WHY CHANGING BODY SHAPE, IS NOT YOUR FAULT! Sometimes we're told an expanding waistline after 40 is due to too litle ‘exercise or eating too much, but, actually, this process is driven by our hormones. The drop in oestrogen levels after the menopause turns on 1a fat-making enzyme called ALDHIA, which causes us to attract ft to our riddles and keep it there, even if we don't gain overall weight. Best ways ‘to keep your waist? Cut out unheatthy fats and junk food, and do exercises that strengthen core muscles, such as yoga and Pilates. Inflammation in a way that's identical to the painllornugroten. ‘Other important weapons are omega 3 Tatty acias you can eat oly sh, such as salmon, mackete, sardines of fresh tuna ‘0 or three times 2 week then tis is best but supplements ae aso fne. Omegat ats cde into docosahexaenoic acid (DHA) anc eleosepentaenic ald (EPA). t's the ater comaonent, ERA, which especialy works to reduce inflammation. Takeomega? 's@ supplement with 2 very high EPA to DHA, rao E18 for 30 capsules, taket egal co.uk, Smaller cit steps to consider are using turmeric, gate and ginger where possible zy taste great in sities —as these 1 ifammation-campening polphenois. Dinking tea also beneficial anvonidant ca igre2n toa or bla fs bath contaln antioxidants, Blacktea also contains theaiavins, which tel our genes te switch off the procucton of certain Inflammatory proteins. Take your tea black to get maximum benef as theslavins inl wth ik proteins inal the key to reducing inflammation Is keeping your gut bacteria neath. To 0 ths, provide “food” for your bacteraWAYS TO BEAT HORMONAL HORMONES WELLBEING Hormones influence how hungry we are, regulating our appetite. The key hurigef horménes are leptin and ghrelin, which communicate with specific cells inthe brain that switch appetite on and off. Leptin is made by fat cells and sends messages to decrease your appetite. It also increases your metabolism. Ghrelin is made in your stomach and signals hunger PICK A. PROTEIN! Protein boosts levels of a hunger fighting hormone called peptide YY (PY), ‘Simply eating more protein makes your body produce more natural PYY, so you fee! fuller and less hungry. It inthe frm of soluble fre, whieh Includes fagain} fut and vegetables, particulary aananas, asparagus and apples. A supplement ofa glucomannan fle, such as Now Ghicomannan (£8 99, ‘maz0n.c0.ud derived from tho r0at of the konjc pant is great bacter' food. RISK FACTORS THAT CAUSE INFLAMMATION + AGE Admitely, we cant do much bout ths one and scientists ont actually naw why we are mre likely surfer inflammation 2s we age. Butit may be the resuttoflongerm cell damage by free radicals, welght gan or because we HUNGER Medeaeeddnnenrauaannnnnuumnnuunuinniittid also promotes leptin sensitivity, In one study, increasing protein my intake from 15 per cent Maw of the diet to 30 per cent made people ‘ KP vine you Seep, your thairoveral Gay MEALS OR body makes leptin and Gloicinateysso GOONVERY.” sivrzaraniees janes a day Get i there byeatingsome DIETS tyoumiss «eats we produce protein at every meal, “Iceally, choose lean proteins such as fish or Tean meets and eat them with green veg,” says Dr Sister. “You can eat as much as you like of these foods without gaining weight, as they don trigger a fattening insulin rush" ghrelin, causing high-sugar fooc, have lower levels of certain harmanes Hormenes play an important role in Inflammation ana the Immune system. Both testosterone and oestrogen ean help in suppressing producton of proinfarnmatory cytokines, and studies show that after the menopause, women have more Inflammatory enemicas in thet system “+ WEIGHT Fat around our middle isn't Just stuf that stops us being able to zip ‘pour Jeans, Is busy storing ane pumping ‘out multiple hormones and cytokines ‘210uns the body, affecting aur metabolism, ‘Worse, visceral at ~ that’ fat stored in the abdomen ane cise to vital organs — produces up to tvee times the amaunt of Inflammatory ehemicas as fat elsewhere. “DIET Trans fats, paraly hysroganated vegetables ols found in some processed a meal, you delay the production of leptin, bbut your stomach keeps on producing Cravings for high-fat, more fibre: studies show eating fibre can reduce ghrelin levels by up t0 23 per cent. VALLI SLEEP FOR SEVEN TO NINE HOURS This is important as. more ofthe stress hormone cortisol, which ‘dumps fat around your middle, Finaly, too litle sleep slows your thyroid Eat foads) and too much sugar salt and refned white ears areal nvlammstony. This may be because they haem your intestinal tora, cor gutbacteri, which playa huge role in controling infammation “+ GUM DISEASE We know that gum disease ielinged to heat attacks, and tise amost cettainy because i causes systemic Inflammation. a good reason to fess cal “+ SMOKING Not only harmful but highly Inammatory, ling your body wth free radicals and proinlammatery cytokines. + STRESS Physical and emotional stress btn wigger your aocy ta telease cytokines. Your Hormone Dactor Heather, Happier Sexier And Slimmer At Any Age by {Leah Hardy ond Susie Rogers with Dr Danie! Sister fMichae! Joseph) womanthome te. c090 YoU 77>» HANDS-ON THERAKW aga Sort frantic hormones, headaches, backaches, puffiness and mare with gentle massage techniques that work wonders for your bodylaind mind feyond the beauty salon... Look hard enough and you'l find that for just about every heath and wellbeing dilemma there's therapeutic massage that wil either 4 take the edge of the problem or fixit completely. Surprisingly, not all require you to takeoff your lathes and some make a difference without even ‘touching your body at all Amazing, huh? = oo clan STRESSED, TENSE AND HUNCHED? FIND YOUR BUTTON PRESSER > FEELS GOOD? Sounds ike rough su X_ 10 mi Uahlits the laptop effect Aches aside, i's actualy deepy relaxing. You stay clothed Some getinstant rele aut everyone the knockon effect of allthis tension is as pressures appleato spect poms fee's something mediate" says Fay rubbish posture that adds yeors to our across shouldo's and upper back “Pressure ANY EXTRAS Lol! Acupressure good looks ~ a double-downer is prety ight but ean feel sronger when spain, rblems, cel > WHICH MASSAGE? Acupressueis'® _youpress on blocked energy” says ay, and fatigue. is balancing and calming great way to ease tension, banish a Having an eatment ean be as usualy include breathing techniques to diese the find they really slow ind i's good, too, st straighten up.“ ‘as acupuncture, but se fingers, thumbs and workdng onthe bows rather than needles” says expert get nging int ks onthe same points good as afulbocy massage, When er Nady, some peor feet andlegs” says Fay. ler ust one veatmens 0 sleep bet ay Durrant “ke using elbows most as “Ths is down tothe improved energy fom” > WHO LOVES? Debbie Maru, 47 ftom ios of merisians pass tough, making > QUICK FIX? You get goad sults with Cambridge “Iwas feeling both ahysialy and ‘hem super-senstve lever a quick vestment~ofien ae short as emotionally na bad way due to months ofTe. ee According to Chinese Pen Cua Pee Le energy to every part Rr Ing in pain with a sit ang inmobie neck, shoulders and back As vas feeling so ek the benetts rh boutater afew there was 2 big diference, The resus were grea, stated fecling human again and could lyfe regular treatments to keep things that way > COST Anything rom £30-£80, cepencing con length af treatment ané venue, Fay Dur her at fydurantcom. For alist of practioner, rhorg.uke PUFFY, BLOATED AND HEAVY? GIVE THEM ALL THE BRUSH-OFF! Don't you hate it when tummy, thighs and egs feel heavy and ook putty? Fluid congestion like this calls fora treatment that ‘encourages lymph to low freely ‘and toxins tobe eliminated. > WHICH MASSAGE? t nas‘o be ‘manus ymphatle drainage (MLD) alight "massage" that encourages jymph to move *hrough the ymahatic system, helping to relieve fd estan and eliminate toxins can see swoling reduce and feel tuunder my fingertips” says top practioner Susan Mumford > FEELS GOOD? Surpisingly soo something that does a fay big) “Movements are very afferent 10 assage, they'e light and gentle strokes wih a rhythmic, pumping {ecling that’s precise and relaxing says Susan, “For legs, | work on other areas fis staring atthe neck — one ofthe main drainage pots. Then to the abcomen, where we ean all ‘a bitblostec th the retention $2 lags: then down to > QUICK FIX? You may sat feaing 20, But MLD has a cumulative effect, soa series of fve ighter fom session session® should see the sar of a fect and apaearance atop up ance 2 month > ANY EXTRAS? Lots. MLD is also good at speading the healing burns. Pus, ts super usefl ater smalic surgery such as lpasucton PS —its a whize st dealing with aly eye bags, to! > WHO LOVES IT? Jane Cresswell 50, fom Loncon’ "I nave regular MLD weatments on my legs, which tend to feel heavy ana look putty ‘When Ive haa a treatment! fe! ol, relaxed ane my walk home isso enjoyable” > COST? £60 wth Susan Munford in London eusanmumford co.uk), Dt ces vary arou practioner near you at ic the country Find a org.uk MASSAGE WELLBEING How DO! Pac re te eae Pere ucauag ANXIOUS, ID UNCOMFORTABLE? GIVEIT ALL THE ELBOW! From menopause ond IBS problems such os flushing and bloating, Chinese massoge could be « huge help. > WHICH MASSAGE? We'e taxen by Tui Na, an ancient Chinese therapy k's the goto therapy for back pan, but superbly on anything anxiety based. “Tui Na lets you take a big breath and let things go says aractioner Emma Pert > FEELS GOOD? Seriousy so, with taloredso-t movements, "For menopause problems, touch is rm using hands and fat palms only wth sight cupping” says Emma, "You'llbe massaged using atte o across the soar pens to realy open the ribcage, then down into the abeomen and iy warming and nurturing treatment. you ar the bow te 2 tsa very relaxing, thig be done through clothes” > QUICK FIX? Depending on the problem you should see benefits aftr a couple of treatments, but fort sbewil give you ® fying star, then top up every month or so. > ANY EXTRAS? TuiNa can be paired wth for help wth dgeston, ane acyaunetue fer hormone prablems. > WHO LOVES IT? Rachel Cannings, 58, ‘tom Berkshire: Iwas feeling anous, low menopausal right sweats and hot fushes. Plus stomach pains due to a problem with IBS. The Tu Na Abdominal massage reall hit the spot releasing muscles and easing my anxiety, stomach pain t astoune therapy > COST Fram £33.860 with Emma Pert, ddepencing on treatment at Neal's Yard Remedies. Go to nealsyarcremecies for therapists. Or vattemorg to nd d tension. I's aWELLBEING MASSAGE BACKACHE, FATIGUE AND TENSION? ‘TRY THE TENDER TOUCH! Aches can realy bring you down and finding relief can be tricky. Thought ‘your back was too tender to touch? We beg to difer! > WHICH MASSAGE? Body Stross Release (BSR) has only been around since the 80s — but devotees are hooked on this weatment for back pain sciatica and headaches. Ike IRoecause it makes sense, says pracitoner Marie Stone-Balaam. "1 love seeing clents improve and move onward, ree tom aches and pains” > FEELS GOOD? Seriously gentle, the ‘ueatment kicks off with ght pressure ‘totest muscles and to thd points of stress, Then the release begins. “On pins from the ower back tothe neck fang using mainly ngetip and thume cor very gente hand rotations, the body {and brain are stimulated to release the stored tension” says Marie > QUICK FIX? Depends onthe problem and how long youve had it We always stat with three sessions, then assess tings” says Manet Ita new problem rotten responds uicky, ut fit stems from an olé Inuryt can take 3 wile > ANY EXTRAS? “Some clients have said that varcase veins, and even ‘eyesight maraves’ says Mare. "BSR stimulates muscles to relesse arene that need healing” > WHO LOVES IT? Vargaret China, 65, from Sussex: “Thad nagging loiter back and shoulder pain and decided togive ta ty. itfeois weir, but rice-weird and it works! Just gentle movements up and down the spine. Yeu cont always fel an imorovernent Immediately, but two to three days later you sudéenlyrease your back feels beter anc that your arm can ‘move without hurting. My posture has aso improved andl'm more aware of ry body like it more than | used to” > COST £30 wth Matte in Halsham, Sussex (chrisbstco.uk but prices vary ‘around the UK Fora therapst near ‘you, contact bodystressrolease.couk 20 womanthame Fe. 5000 You OZ) MASSAGE Peete ei Pert CU) Ro) eee Pee TU problems. £45 for 30 minutes Bucs Puss with therapy cred! ‘A salon facial is a wondrous thing for sure, Buta therapeutic version that features acupressure, reflexology or Iymphatic drainage can double as a fll mind/body ‘reatment. What's on your wellbeing wish lst? ASHOT OF ENERGY! | EASE TENSION Notevery acialhasto | Using a combo of Chinese be superetaxing: some | acupressure for imphatc de-stress and energise | drainage anc Indian Simultaneously. A Tsubok) | hands-on technique to Japanese facial massage | relax, Facial Rejuvenation starts fromthe shoulder | Massage improves and and neck then onto the | lit your face natural ts face, using vtamin-ich | guaranteed to get lof ccamelia ci I'sheavenly, | that clenched jaw lock! but doesnt leaveyou | ANY EXTRAS? it con feing zonked out! elp wit stress relat BETTER SLEEP ‘The Reflexology facial massage sets you on the road to deep stress roiet. Using a gentle touch, the ‘therapist works a whisper fof rosehip ol over your face using refexology ros that alm to relax ‘the whole body and kick- start the healing process ANY EXTRAS? Fans of ANY EXTRAS? Good or | walling glitches, cial refexclogy reckon it ‘reducing purtness, revving | 0s heodeches, ins bps with stress, insomnia skin tone and giving you | and eyestrain. Go sinus problems, anxiety ‘an energising boost (COSTS From £85 ‘and hormone problems. COSTS Prices varyin the | minutes frst reat COST From £75 fora UK: goto tsubokicom fer | Nea's Yord Remedi 90-minute fst treatment. practitioners neer you. faciarefexology com MORE THAN MASSAGE. Ityour body care is confined to your bathroom, be sure to use an oll that has ‘mate than mere skin softening on offer. Neroli Body Oil rch and lxurious, i de-sresses tense skin and isthe min, thanks to spnt-ratsing nero £32.95 fr 100m, theorgonigphermacy.com Really Goad Sports Oll— has amica plus block ‘pepper rosemary and camphor 0 ease away muscle aches £15.50 for 150m, tushi cou Detox Toning Oil - features essenticl ols used by ‘romatherapists for miphatie drainage massage. £15 fer 100m, neatsyarcremedies.com Inner Stength Body Oll~ has rose, clarysoge, frankincense and cardamom t inspire positivity £41 for 100m eromatherapyassocictes comQUESTIONS & ANSWERS WELLBEING THE TROUBLE WITH SKIN s the io never as ct as we' ¢ MEET THE . is that it’s never as perfect as we'd like and WELLBEING EXPERT every glitch really gets to us. Let’s sort out the yn Cardy is usual suspects with inside-out skin soothers wellbeing editor {orFeei Good You td werent. Hermission *) HELP ME REPLUMP my skin aed Issuperdry after winter and feels more balanond and Hela ves, parched and tender. What do try? (Of Tast us, thing comes close for cry and stessed-out skin, Smootied over, str in htosp cold-pressed laxsees, taken internally or bot, tsa skin saviout! rapeseed, vi ator alve ol Drink -FWEARIT Kee9 things simple with No ulce7? Liz suggests mixing with freshly uncomplicated organic ols slotted nto your pressed apple juice from a carton dally routine. After cleansing, work 8few Find more Neathy juices n Lins brilant ‘roas over your palms, then press gently now book Juice, Kyle Books, £14.98. Into kin on your face and neck before massaging lightly. Start by using very Ile CAN | LOSE THE LUMPY ‘each day unt your skin gots uses to ail BITS? over the winter the dry {and then up twhen tstarsto sarcusly __—Bebbly “chicken skin” on the tops of my donk tn! We Hee. xgane Argan 01,22 arms has get seeo0 much worse! How for Soml~ perfect for cry and fragile skin, can get eof it before summer? ‘orRose Hip 01,623 fer SOml— good ‘or __Keratosis pars ts proper name) that hard oles skin. By Melita fuk mela com) bulk-up of proton in flles, tek to “EDRINKIT Skincare heroine Liz Earle shi Here's what you can do to hela, recommends etnking your sk als n “# BODY BRUSH daly using long unward a dally juice. Here's the recipe for ind gente stokes before you bath or Liz Eales Plumper Skin Perfecter. showarto up cxculton. Folate twice Julee 2 apples, vansfor the jlce to ‘blender then add Thanet eratnsed skin col, making ‘28ch of seedless black ‘your mosturiser more grapes, bhcbexros, Ar nahs coftocve. Ty Seawoed Sak blackberries opted CREM Scrub, £1750 tor 2005 dark chemes Whzz FOL UP win an Lunt smeet then RPE cnersising blond of Poem? plant and essental ols peeps ncaeed to sot and hyate, a woekto remove some athe VNR eM ote ee cient occ eee rears aS Tonng O18 07 arms, The itch/scratch cycle is driving me mad! + DRINK UP lush seaweeds beri mre Mmmenrano | oT isn ai £2000 Ne Lt eke ee UL er FEAT RIGHT A plant-based diet could EN orn aus wo tmcces | Want to care for your skin while asleep? Find our top 10 overnight treatments at womanandhome.com womankhome st c909 YoU 21Can you look after the part of your brain responsible for memory in the same way you look after the rest of your body? Oh yes! Follow our pointers ‘emory i lll down in ayers a ‘There's no danger well forget the date of Guy Fawkes’ plot to low up Parliament, even though his attempt went outlke a damp squib. Repetition, celebration and discussion have the Sth of November embedded seep in our longterm memory. Recently acquired it hougn.teethe ames | WIT B FOR BRAIN FUNCTION Cinew neighbours feats on be sarees an | Taking vitamin B12, B6 and folic acid improves cognitive function Is lost more east; I between “woreng memory” —the space where we assess and helps boost short- and long-term memory. Research has found infermation, factor in fe experience, callup ‘that folic acid and vitamin B12 can improve the way ow memory ‘ea anion sce Bobavourntcncsione recalls recent and older memories, and taking tablets containing sadly, with time, alot us gat abt worse ahrcating neon materiel Sate exnoek high levels of vitamin B12, BB and folic acid slowed shrinkage of beter at using ats and viggers to use the brain by an average of 30 per cent a year in patients with “working memeny’ more efeenty. Ou possible early stage dementia, Boost your memary's smoath running ao depends Pas intake with fis, datry foods, green Drench os leafy vegetables and ane tring pracical ways to boost the gs, or take ‘a physi sie of mermary. Here's how you a supplement, >, an ge your memory 3 fe TLC re ytj : ; i 2 # EAT MORE “Es” Another vitamin that boosts cognitive ‘unetion and protects against memory loss is vitamin E, Unlike vitamin Which ie water soluble, you can ‘overdose on vitamin E and nutritionist ‘Amanda Urellcautions:°No one should take too much vitamin EAs it Is fatsoluble, you store It in your liver Try instead to eat foods rch in vitamin E and C, such as almonds, dark green leafy vegetables and sunflower seeds However, ifyou de take supplements, bbe autous. Vitamin Ehas a’sate Intake’ rather than a ‘recommended rutrent intake’, which i dmg a day for ‘men and 3mg a day for women, The safe upper limit is actualy 540mg, but wouldn't take more than 100mg ‘maximum of vitamin E or 200mg of vitamin C to avoid taking too much, ast cou be toxe: +20 almonds contain, 35% of your daily vitamin E intake ++ Half a cup of cooked spinach will give 25% of your daily intake + 25g of dry-roasted sunflower seeds contains 30% MEMORY WELLBEING PUMP UP THE VOLUME rere bod tonto any areapromates | HOW TO nealing ~ thats why we massage a sore REMEMBER back, You can'trub your bran, but ensuring brain eels fr neurons) around the frontal _WHY YOU WENT UPSTAIRS jobe get a good supply of oxygen can ‘We've all forgotten why we walk nelp cagnitve funtion, {rom one room to another.’ just Numerous studies have shown exercise | too many thoughts going on at ance. ves memory, even in peosie suterng | Tyte be mere minéfl and og the ‘tom dementia. Scientists have recorced reason mentally as you are moving increase in neuretransmter levels [THE LIST OF TASKS Visuaise lacing to aster, clearer messages What you want as wacky lanes oxygen and nutrient delivery, fon. familar journey. For example tndnceasedpeaogeness el tne egintcet hoger nthe Nigh steet mtbenepocampus He pertahewenew | torment dy clei, rte, neurons te mode. afer rere. coment ofthe td pocked inch Tventhing hes bat evooc ewcse | singh celehas ude he that ates you reales ane sweat Supermaret Mod butt were! ‘watt am lr days ere you Mf SPECIAL MOMENT IN YOUR have emerbe'soutne i mae LIFE Secale “tashbulo memories” your ban wot nace ike raya wecing restore because they oe renewed Urough thang Une he same ecu or DETOX YOUR ‘more persone! ey Talk rough BLOODSTREAM eight eay wt ary tt down ling your mune st favoure bs: ema tenes tweet, cea ane ne tboutit Keep comping tesh btoodseeem. sich as ee Inomotesteevengthen bial nes somayy Downs by eng nee thotpotebrdncels Improve ran studs have alike gum aces and reac an ood fow They we und comerta fered gas mate ese! nea, grapes, redwine, apples and cocoa, forbad bacteria to enter your bioodsteam, Preventing bacteria geting nto the causing infammation throughout your body boodsteam trough improved mouth Includng the brain, which can load to hygiene may also be important Several cognitive dysunetion.So get flossing WHY DO WE SUFFER THE MENOPAUSE FOG (AND DOES IT IMPROVE)? Consultant gynaecologist Dr Sovra Whitroft of the Surrey Park Clinic In Gulitord, explains: ++ Mary women deseribe fallin shor-trm memary and recaltn the estly part ofthe menopause. fs thought that, ater an ital dp this mproves again natural after a year or two folowing menopause Ina study i the Jounal O/ Neurology, {50 per cent of woman had memory problems that were reslved afte the men + Thee known, aut oes fies fluctuate wildly as avares fl inte decine. Ths leads to “vasomotor symptoms” ~ of symptoms associatec with surges of “ght or fight” hormones; /enaline. As well as heat racing and pankcky feelings, actenaline effects distur sleep cualiy tis sleep deprivat ++ Desttogen also keeps blood vesse's elastic and open, improving blood supply, s0aling leves lead to canstiction ofthe arteries and recuced blood supply 2 ‘he brain, Onee fuctuations sate, gen levels in women in their fortes to earlyOats eis enue cerriireray peenerenainy fn Start every day the right way, with easy rituals that can boost your body, your energy and your mood — no coffee required!MORNING WAKE-UP WELLBEING BREATHE IN BED ™ “We experience a rise In cortisol (one of the stress hormones) as a natural part of the sleepiwake cycle,” explains Shabir Daya of victoriahealth.com. "So, wake yourself up slovily, connecting to your breath. Lie on your back, feet hip-width apart, arms loosely by your sides, palms facing the ceiling, with your chin level so you can relax your neck. Siowly inhale and exhale 10 times, before bringing your legs together, arms uo over your head for a big stretch. Slowly open your eyes before getting uo” DRINK A BIG GLASS OF WATER, Going for hours without drinking water while you'e asleep is enough time for your body to get alitie deryrated, which can make you feel sleepy. Wake up to a big glass of water to start your day off right. You'll feel more alert within minutes. Fillup a small vacuum flask with Ice the night before and keep iton your bedside table. In the morning the ice wil be mostly melted and youll have a cup of cool water ready to dink. Have some water before you down a coffee or tea Wash your face with cool water, too. Ithelps lower your body temperature, iting you out of your warm, sleepy state. RUB YOURSELF AWAKE ‘Simple sel-acupressure treatments can help relieve feelings of tiredness. Ty lightly tapping the too of your head: rub the back of your neck, massage each hand detween thumo and index finger, and knead the tops of your calves just below the centre of each knee, going in both clockwise and counterclockwise directions. For each location, keep going for at least a few minutes. You've just given yourself an acupressure wake-up! You can try this any time during the day when you feel a itle sleepy, too.Building up a sense of intrinsic happiness doesn't have to be a struggle. Alice Hart-Davis seeks out the energy-boosters and mood-improvers that can really change the way you feel Ty a nutrientrich smoothie asa restorative for your emotions as wel as your energy levels, suggests expert Sarah Cag Her choice fora Smart Smoathie: coconut water, Banana, matcha powder, dates, cofee beans and walnuts. "Walouts have the edge over ether nuts as they ‘contain DHA Docosahexaenoic Acid, a particulary neta form of omega fats” says Sarah. "The coffee beans give a caffeine boost and the matcha ‘pover, made fom the premium grade green tea, helps boost alpha waves inthe bain * Sarah Cadi i founder of Roots & Bulbs anabulbs con), a chic juce barn Marylebone, London, that offers cold-pressed jules and snacks and smoothies made from hesthoostng ingredients Body scrubs and shower gels made with zingy citrus 9 oils act like an instant tonic on your senses —as Well * as cleansing and exfoliating your skin, Try these: Dr Hauschka Lemon Lemongrass Body Moisturiser, £22.95, lookfantastic.com; Blis lemon & Sage Body Scrub, £28.60, marksandspencer com Biothern Haut Vitaminee Fragrance Mist, £26, debenkjams com: 26 womantnome 6.5099 YOU Vay, Bringing colour inte your ite ~ whether as 2 pop of fashionable bight orange lipstick, orn your clothes or home furishings, can brighten up your outlook. ‘considerably Colour can affect your ‘aod and your energy levels profoundly ‘and therefore has a great impact on your ‘general sense of wellbeing” says Veronique Henderson, managing director of Colour Me Beautiful (colourmebeautulco.uk) and co-author ‘ofthe updated Colour Me Beautiful book (Hamm). "Seeing a flash of colour ‘emerge from a argely monechrome ‘rowdis energising, ikea breath of fresh air and wil make you smile Reis ‘energising and assertive. Yellow and orange - the colours of sunshine — will ‘make you feel happy, playful and joyful Just think how much happier we are When the suns shining. Colours that ‘complement your colouring and ft with your personaly and itesyle wil help yeutobe confident and therefore be happy. We often advise tat our clients ‘make sure they buy bedding in the colour that is best or them. That way, they wl fel happier and more relaxed from the word go”EN Whe better to xpsin how to move towards the kind of happiness that gets into your bones and stays there than Dr Danny Penman, co-author of the bestelers ‘Mingfuness for Heath and Mindfulness (both Pats, £13.99), whieh have been translated into over 20 languages. inane simpy means ‘awareness’ he says. “Becoming more minut more aware of wha’ going on i your mine and body, assalves annoy, stress and Unapoiness. works by broadening your awareness of whats going on around you. k ee eee worries simply lose their hold over you" ‘One ofthe easiest mincfuhessexerises isto spend afew minutes focusing onthe broath Spl close your eyes and fe ‘he rise and fallotyour chest Explore he sensalons the af makes a lows tough {you mouth or nase, own the trot, ane inta your stomach, Each tme your mina wanders, simply beng the focus af your awareness bcketo the breath You cand this anywhere: in an office, tan bus. You ean even doit wit your ayes open while youwak or ive” ‘Or downbac te fabulous “chocolte ‘eda trom rarewerké cam talks you Jp choosing a bar of chocolate, bain vate of how i ooks, now feels; brea ofa square, puting tin your mau eting it mek on you tongue aefore fall ting slide dann cxparience ~ and cette sti happiness throat Its an almost sensual Smile, even when you don’t feel like it Laughter is always an excellent mood-booster, but ifthat’s not coming your way, research has shown that stretching your face into the semblance of a smile — ot just holding a pen sideways between your teeth! — can imptove feelings of happiness, Even better, smile at yourselfin the minor; it's almost as good a pick-me-up as when someone else smiles at you.‘What are the key foods and supplements te boost your energy levels and perk up your mood? While feeling duty-bound to point out fst thats always better to eat the right foods than rly on popping pis, leading naturopath and nusitinist Rhian ‘Stephenson (rlanstephenson.cony has the lowdown, and advises seeking out food-state ‘vtamins and supplements from brands such as ‘AOR, which can be found on supplementspls.co.uk B vitamins pay a vital role in energy production ‘and are easly depleted by stimulants, suger, birth: contro pls and other medications, so we often ‘need ate exvain our dies find them in whole ‘grains beans and dark leafy green vegetables), Chromium can improve how the body responds to insulin, therefore resulting in more consistent blood sugar levels and sustained energy. You can find itn brecol, barley, oats and green beans, ‘but Rhian recommends taking afood-state ‘Chromium supplement f you ae senstve to ‘energy dips from fluctuating blood sugar. Vitamin vitamin BS and magnesium are precursors tothe production of cortisol and support the adrenals. Including these vitamins in your diet will help your body withstand stress. Find them in Brussels sprouts, pineapple, broccol kw. guinea, ‘ats, pumpkin seeds and spinach, ‘AS wells helping our skin, hear heath and brain, ‘omega fatty aids have arole to play in keeping ‘our moods level. Oly fsh such as mackerel and salmon fits the brie or try supplements such as ‘Megared, £39.99 for three months’ supply at boots ‘com, or Tem Oliver Herring Caviar, £41.98, omoliver ‘utition.com and branches of Whole Foods Market. FoYTIP mee cass foods wil rain your reer LLCs Pee Parr ca roe ‘ue senso of smal has a remarkable ec rss on sel to ennance our mood “Os such a bergamot an pink grapetut ace ‘antaste stmulanis” says Ger loward founder of Aromatneraay Assocs, “Smell the most primitive our senses and inked tothe : Yoga-go-go Gating up and geting imving with some gee sare nba tyme Imeed going." yoge etal tebe senor? sry i 2st pars ofthe brain which gover netics, memories ang ematons. When swe smel an aroma triggers an emotions ane piysiologial nse and.can ing You couldlght a fragran yeoa pit the energyin the environment (chrisearmena.co.uk} around you burning os onan electric “Santosha isnot hysterieally. |) ‘tagrancer “Our Rovwo bind 21 laughing happy; t's that 2aly does help ingto gentle feeling of space,’ says Geraiine, contentment thats not dependent on others, but rather comes from within Us? To help nurture this feeling, he suggests a ‘supported Savasana pose, ‘28 follows. Rel a blanket into along sausage and place it horizontally just at ‘the very bottom tip of your shoulder blades, as you le ‘on your back. Let your To ong a daly routine, rying her 26s Motring Bath And Shower O40, rains enersing pik grape and mary to hep refesh the mind. "Apply tthe torso before stepping under the waler’ she advises. "The stmuiating ett oe wilh cxculation andthe energising aromatic willbe ennances by the sea shoulders soften into the ‘fom the shower helping to boost energy floor, close your eyes and an an emetionalevel as you nae breathe slowly for atleast 20 breaths. Pick a project Find something to put your en into ~ and you will find it gives you alot back, along with a feeling of achievement that is a great tonic. Those old photographs that never made it into an album, that flower-arranging course you once thought of joining, sorting out the jumbled contents of the Cupboard That Time Forgot (every home has one)... any of these things will help raise your spirits by the sense of achievement they create. j iIF YOU ONLY DO ONE THING > Relieve tired eyesTHE vice STLEE SEASON If you're one of the millions of Brits who suffer from hay fever, spring is likely to be the mo: n miserable time of year — but antihistamines) aside, there are lots of simple solutions Pi stan has one ofthe highest prevalence of hayfever in the world with about ‘2 milion sutferers. Many people are getting hay fever forthe fist time at anol some people starting t have symptoms in thelr fies. The pollen season is zo geting longer with wetter, warmer and possibly esi springs Stinging eyes, blocked or CAL streaming noses, endless sneezing - hay fever Re aia symptoms are prety pee oe horrendous anditsaldown | to your immune system Herter on reacting pollen asiftwere \ I Vu y potson Histamine is created». WL an a at oad : the body in response tthe Cl it ie allergen and this causes ~ 2” a auf By infammatin inthe body eacing sweling ofthe nasal passages ane AVOIDING POLLEN anc ae great or he kids when eye resticton ofthe amountof artnatcan__Commonadveeis to stayindoorsin the tking snd prepsing or exams £58 pr passthrough the nose, Eyes become rmoming and evening avo the ighest pot selected supemarkets chem, itchy. reé or watery, and wson can be ‘ofthe polen eves =butthisishattne——_phormaciss and heaton stares affected. Sometimes the respiratory time you nee or want tobe octane “-NassIGvard AlergieBLOCK gl nas» passages inthe chest are afected, 0, about The fst step to sto beating nas sigh postive chago. so atvatsnogetveh Casing wheezing and csconvor tmuch polenis tose apotenbarierbain. charged alergens such as pole, agweed Mary ean contolthe ay fever wih ‘This wks by raping pollen the nosis areca £1986 'S0apalcatone Sines mmedieatons suchas nasalcrtcosteroids before hges inthe body Less pollen Boos, Sonsbuys and Allance pharmacies and anthistamines, but quite afew means ess orn reaction. Asply when you + Care Alergy Defences 2 natural pone struggle wth side effects tat wakeup. ater snowerng before bedime | anthstanine and sere powder nas tre of atrbutedto these mecicatons, and everyfourto sx hoursin between. sproy reacts wth the moist wihn te Such as stinging tom nasal sprays and | ++ HayMax organic drupe palenbarier ose creating annie gl bari £59 for crowsiness rom antihistamines baie leo work tor cst ane pet allergens, 200 sores, Marsone and Holic & SartSOOTHE IRRITATED EYES It you can, take time outto st somewmere quiet and dark indoors A couple of cold ‘chamomile tea bags cor siices of chilled cucumber an the eves ‘can help relleve the purtiness “+ Avogel Eye Drops contain Euphrasia land hyaluronic co soothe and lubricate, £8.95 fr 10m, heath-food stares, pharmacies and avogeleauk “+ Murine Hayfever Relief Eye Oxops with Sodium Cromoglcate reduce the body's response to hay ever by stopaing the production of histamines. £4 9 for 1Om Tesco, Superdrug, Rowlands and pharmacies. STOP THAT ITCHY THROAT One of the most forgotten, yet painful, hay {ever symtoms is the sore throat, and there are a number of reasons for this problem developing, Firstly, as hay fever blocks the nose and sinus, sufferer a {forced to breathe through their mouth constant, which leaves the throat sore, red, cry and itrtated, Secondly, hay fever coal eet pre penta iy ereemntet oe Pe etl nevis DiShimmel, merber of the British Acupuncture CCouneil: “Acupuncture ‘encourages a natural healing response and wil restore equilibrium. Traditional acupuncture J very beneficial for managing hay fever, hejping to treat gener symptoms such as headaches, blocked sinuses, runny, itchy eyes, running nose and 4 : j j i i general discomt ‘with minimal side effects. During an intial appointment a detailed ‘ase history will be taken to determine which acupuncture points will be stimulated, As each person is treated on an individual basis, points ‘on the body will vary, Dut often baek, arm and leg points are used. A Ease congestion a traditional steam bath can help — add a little menthol cold rub to clear your airways strong? Try Happinose Balm Soothing Nasal Congestion Relief It contains a gentle blend of levomenthol, eucalyptol and geranium oil; good for children. £3. Too . loydsphamnacy.com ‘eauses sins drainage, or “post nasal dip" This is abull-up of mucus at the back of the nose which then “erips” down to the ‘oat and can result in infection ane Chronic pain and infection, Sore throats also can be made much worse by being dehydrated, especially on a hot day. “© Ultra Chloraseptic Anaesthetic Throat Sprays help ease a sare that by gong directly to the ste ofthe pain The product contains the active ingredient Benzacaine, 4 focal anaostheve. £575, Boats PREVENT THE PROBLEM “Qvercatin inhibits the release of histamine, making Itnature's anthistamine” explains ‘utitonist Dr Sam Christe. “i's a member fof the flavonoid family of plant pigments {ands found in foods such as onions, apples and black tea, Flavonoids are hugely important to the health of our bodies, as they neutralise ree radicals so they Become less reactive compounds ‘These antioxgant properties inhibit the production and release of histamines” “+ Natures Best Quercetin is £12.95 for 60 ‘ablets (500mg), naturesbest co.uk “HoMedics Brethe Ait Puri (£24999, ‘Argos) has been awarded the Alergy UK Sealof Approval and has been proven to romave up to 88% of pollen COULD ACUPUNCTURE HELP? course can then be recommended which ‘many find effective for keeping symptoms ‘unde contol. Tofind a registered acupuncturist in your area contact the British ‘Acupuncture Counel, an accredited member ofthe Professional Standards Authority, on (020 8735 0400, or visit, ‘acupuncture.org.uk HAY FEVER WELLBEING EAT TO BEAT HAY FEVER Nutritional therapist Alison Cullen, from ‘ANogel, explains how what you eat ‘and drink can help reduce symptoms. (CURE THE CAFFEINE and ont for ‘entenflammatory green or white tea ifyour nasal pessages are pouring Calfein triggers histamine release which can bring the skin up in ed, ey, angry looking rash and diate your blood vessels unl everthing fees infamed BBE WARY OF MUCUS-INDUCING DAIRY PRODUCTS. People prone to allergic reactions often stuggle vt itary daiy so instead investigate the eairysree offerings at your local heaktho08 store REDUCE THE SUGAR. Refined sugar tigers a cramavicrse ane fall of blo0c-sugar levels, which causes an adrenalin urge that activates histamine release. Opt or sweet dried or fresh ful for# natural sugar fx nse. TOP UP ON VITAMIN C, which acts 0s 2 natural antihistamine Fil your cit with fresh fut and vegetables to ensure a steady ake throughout the day. Your body cant ‘make or store vtamin C, 50 ithas to be avalable in low, consistent doses to support your nasal ning. aL YouR DIT wai ann Breuindron Foose lay bers Haters Prat e eeee tres ples pr brat ee redones pone depose. eine eet orc ee eeeSTAY ON TOP THIS SPRING Some people seem to be constantly plagued by iliness, while others never Seem to fallil - you can put yourself into the latter camp by boosting your immune system now. Here's a reminder of your main moves: EAT WELL Mate thi for at least 20 seconds (hum “Happy immune system Les wi Birthday” twice through); rinse under digestive tract. The body breaks down punn mn dty completely and absoubs nuttients from the foods cus agains liness. + REGULAR EXERCISE is a pillar viens in fresh fut and vagetables fot good health, providing a play a crucial role in strengthening o a that ourimmune system. Otherimmunty- 4 a GOOD NIGHT Lack of sleep ing foods in 8. YOgUIE, compromises our immune defence, garlic and making us ‘susceptible to ill out of kiter, body's mushrooms. If your try Immuiina® to supp: immune system, £15 99 for 30 capsules, vital-ifeorg.uk HAND WASHING soneotthetsst iUQLAMMMUDMeCel UG Eo URE Cer Ay ee ee eee npn et onen Serene reer Poiea sete veal tems meee peer eeormenct Treen encaes essere eat ecaeseder here y hhands luding backs: your fingers and under nails = ae rape Ee ie FOR JOINT HEALTH ie i 2 Boe @ ze ERIK. i Rosenoids from rosehips to ‘also contains the ‘TURMERIC inhibits the 510 BRILLIANT IDEAS. WELLBEING SHORT THOUGHTS... Corrs essential oil as a heneficial effect on the digestive . ‘cola oho Stes Seni Mere ec can bing on petod Nay beds ereecit fare indiseases suchas \ ‘mal teqtes sees mmuliple sclerosis, heumatoid canting protein (hes keep Briere lod sees even) mea? arth, lupus and psoriasis ee eater One study found thatthe dally ‘ay ee stress of everyday lving affects | women with lupus more than EEE Ce aCs Con eure blueberries and pineapple all Son Cet aE Sees cee Ber cues eased erent : When youre! Pia bloated, try inking Rr water —youray tbe Mer deyarata.in which case SIAC cua eur bd wb ging ce COS CUC ce mba \ oneienaertines BEY OS Bee Bat li lave, causing you to eee ea koh pute CU LG eee most ofa nap, people Saher ST eee ee ee Xe eco — then rested for 20 minutes, no evidence that felt more alert and performed antibacterial soaps are eenenGe ERED Japanese mare efectvewnen't (Thrcexs nr research has also mes to reducing your risk a is shown that people of getting sick. Some experts oon Pihiden tes scniito also worry that longterm sniffed citrus fragrance \_ exposure to somengreients were able to lower their dose of antidepressants; the scent helped normalise hormone levels. 1ce or hormonal effects. ‘itn thanks to vletoraheatth com; foe.co.uk; webmd.com womantheme 5. £003 Yo) 33of Make @ moment, just for you.. it’s time to indulge in an at-home spa! Dare you bare? Try our expert way to apply naturally beautiful make-up Join the wide-awake club with bigger, brighter, younger eyes Discover the right tools for the job with our rundown of beauty brushes Give your hair a mini-makeover and revitalise your looks!Close the door, tum off the phone and reclaim an hour or two, or the whole afternoon, just for you, says FGY beauty director Jo Glanville-Blackbum hile you might net always have time tw lavest hours in a beauty ritual, there are plenty of shorter “min tuals® that ean deliver great results, helping to calm the mind while atthe same time improving the health and appearance of your skin So set aside enough time to really {focus on yourselt, even if only for a few minutes ~ will make a huge diference ‘to how you look and fel spaaa PUT YOURSELF IN THE MOOD Finding the time to unwind has become Inereasingly aifcut with our busy modem lives, buta few easy steps can leave you feeling calmer and more relaxed. “+ "Specs essental ols can be great boosters to both the edly and mind” says Geraldine Howard, creator of Aromatherapy Associates, “fd rankncense oll works best ‘as 2 general ‘sith off 3 my miracle ol [Ando help aid very deog relaxation, vetvor Ismy goxo ol” | Geranium, patchaul and ylang yang nthe ‘Aromatherapy Associates Rove range is “wonderfully zesty and realy helps to aid comfidence and e-energs the senses" “Sino toke afew moments away trom feverythingin aqui space, shuryoureyes adore the scents of Bain Delerom Oi, ‘2 tke 8 few deen breaths” says Geraicne ‘nd Liz Earl Thre & Jesmine Sky ‘Concerta on your breathing. focusing on lotion, £15.25. For the face, ty ‘22ch breath mand out atleast ten times" For Fresh Black Tea Age-Deley instant Infusion en extra boost, combine your breathing wth Treatment Toner £38, and Aveda Dry inhaling an essental oi ‘Remedy Daly Moisturising Ol, £19.50. Treat your feet “Always remember to file your feet dry, before you soak in the bath” says expert Margaret Dabbs. Devote alitie extra time to your feet: ‘massaging them, softening them and kneading them. Respect any areas of pain in your feet as, with reflexology, the feet reflect what is going on in the rest of the body, and nurturing our soles is good for the soul, too.SOAK IT UP Feel ight and reinvigorated after a soak Ina bath (foot bath) of sats. Better You Magnesium Flakes, £9.95 at Liberty relaxes lle replacing vital magnesium lost ‘through et and stress, or try Knelpp Pure Mineral Bath Sat, £795, which helps relleve weary, heavy limbs and kek starts heather you. While you're there: make the most of a steam bath to... “+ Phick your eyebrows. it be easer ane less painfulto puck aera warm bath, as the steam wilhave opened up the pores. “+ Pop ona face mask.. splash your face with warm water then pat dy then apply a {face mask ceording tothe instructions on the pack. FY loves Omerovicza Deep Cleansing Mask, £57 at spacenkceom, 3 ud mask that real clears out the pores. “+ Moisture face and body... asthe skin retains more moisture ifyouslather on a cream while your skins damp. Try Moroccenoit Body calcio. fom £10, cach infused with the nourishing and antioxidant benefits of rgan ol andthe beloved signature scent. Ree eeieeciiy: err HOMESPA BEAUTY ia Mild Seance ore narod Peace er ee poser pereenmronstnr: prea eater Ponte ere) piper eaeny ee reread rer ited peter no erated Tees Ea Ack ogia cialist Emma HareHOME SPA. Your inner-outer body experience SCRUB UP Every therapist sings te pralses of ‘exfoliation, whether done with granular scrubs, dy brushes, gloves or even ‘the humble loofah A professional scrub |s the perfect home care ritual that ‘everyone can undertake injust afew simples steps, says Lauren O'Brien, head therapist at Ushvani Day Spain Chelsea. Use the following technique ith any cholee of body butfer 41Using one hand io appy or brush and ‘heather to smoot, sa atthe tps of your toes, ering up the login shot stakes, ensuring maximum coverage, Canine \workng upto the tops ofyour hips anc then repeston the aber eg, 2 Moving on toyour ames, workin the same \way up ram the is af your tigers Up your ams towards your hear. Ths wil slough ‘away dead sen cols, Boosting the cxculaton and the mphatesystem, 3 To gettne best sus, sways su dry ‘kn, soak the sin ina bath oF shower, then apaly a deeply hyrating body butter such {as Emme Hatcle Super Rch Body Suter, £28, The Body Shop Smoky Poppy Body Butter, £3, or Ushvani Caconte& Kemi Butter £42. "Apoly rom te outer mas nto the conte of the body in geile cular motions” says Lauren, +f DRY SKIN BRUSHING Ty. ESPA Skin Brush, £16: CChampneys Luxury Body Brush, £10; or The Body Shop Body Brush, £8. “WET OR DRY Try. Wiflow Organi Beauty Warm Spice ‘Soop and Loofah, £12, and [Nears Yord Remedies ‘Message Mit £6.50. “+ DAMP SKIN SCRUBBING ‘Ty Aromatheropy Associates Polishing Notual Exfoliating Scrub, £37, to rejuvenate the body, Sanctuary Spa Warming Sugar Polish, £8; orthe ftesh, green aroma of ‘Anne Semonin Nude Body ‘Scrub, £73, with sea sa white sand ane cherry notes.Brighten-up ritual Ideal for whenever you're feeling and looking a little dull. CLEAN DEEP, BUT GENTLY DOES IT... ‘otherwise you may exacerbate spots, pimples and rashes, especially on weaker hormonal skin past 40 “TRY BACIAL STEAMING ater cleansing your face (ty Annee de Mamiel Botaniques Restoratve Cleansing Balm, £48, 3 siky cleansing baim wih mood iting ower essences). Pour het water into a large bow, ‘rape a towel over your head and et your skn absorb the steam for just ve minutes. Stl key to the best skinclantyng facials i= ‘the best thing for opening uo pores ta help craw out embedded dit. Want to maker special? For arejwvenating aromate steam, ad some garden herbs such a8 rosemary, ‘thyme or mintto the water Pro tip xn aterve to using ow! isto warm chp twat the mcrae ensuing the towel emp ond edn ew cope othe of says ESPA founder Susen Homswarh “+ CLEANSE DEEPER wih agente treatment scrub "prefer gente exfolavon ith facial scrubs to home peels says Or Nick Lowe of the Cranley Cini, “and ideally use once or ‘lee a week, twee to four days apart” For all sks, ty Dr Nick Lowe Cooling Mentho! Facil Srv, £3, whieh contains lacke and feral aid, a8 wel as antionéant botanical cxracs of aspoerry and pomegranate EYE BRIGHT Le back, put on some music, relax and ‘eat your eyes to: “+ A putty eve treatment similar to one cared outin every face veatment atthe (fe Henriksen spain LA “Grate cucumbers, and place them along in aline cn a piece of {gauze then rollup the gauze” says founder (Ove. ‘What you gets a'sush'ral ong lencugh to span bath eyes Press fmiy against the eyes, allowing for tre tming and hid draining enzymes to work onthe entre fee 23 frten or 1S minutes, Your eyes {feel amazng aterwards” “+ Chantecaile Aromacologie Golé Energizing Eye Recovery Mask, £185 for tight pats, fo ten restful minutes: gl ike seaweed:based eye toning masks, soaked in ant-nflammatory 24K gold and ste complexta soften dehydrated ines DEEP HAIR CLEANSE youve ever noticed how yaur hat ooks ‘reser and brighter simply by switching shampoos ty Phyo Phytoneutre Ciaiying Detox Shampoo, £12.50. vow no less than ‘ve people commentes on my extra shiny hath three houts of washing! With ‘eucalyptus ané sage renowned for removing impurities, i smells cvne, too! NAIL DETOX nail polish overioad? “For pinkie perfection anc beautifully white, stantee, naked nas this summer, rub your varnish ee nais (on tap and underneath) with haf afresh ime, then soak ny some dissolved bicarbonate of soda for 8 ‘few minutes” says Georgie Ceeve, founder ‘0f Osa, and they are "ike new’ Brighten your smile {always notice a great smile with envy, and fab teeth make you smile even mere, s0 tke extra steps to keep them whiter, "Anything that stains a white shirt wil stain your teth” says Dr Uchenna Okoye, citial elector of London Smiling, “30 If youre crnking anything dark use a straw to protec teeth Black tea is actually more staining than coffee ~ easy to belive it you keep tea ina cup for some time and seehow it stains” "Like a temporary Teflon coating for teeth, whitening toothpastes work at removing surface stains, getting teeth up to two shades whiter lke the Oral 30 WiiteBrillance, £3.50, because i's ‘gentle and also contains pyrophosphates, Which is an ingreient that helps stop stains rebuilding” {AVOID *NEVER use lemon on your teeth ‘as tremoves enamel” says Uchenna, “Svawberies, on the ather hand, natural whiteners and have a very gente acid tha helps it stains” womantheme i 6090 00 39LEARN THESE MOVES "Massage s an effective way to help improve ‘your skin's appearanee, increasing blood circulation, which, in tum, ads cllagen reduction and generally rejuvenates the skin” says LOréal Paris facial expert Michael Bolder. A facial oli my favourte ‘way to nourish dehydrated skin every day” Ty; LOréel Paris Age Perfect ExtraOrdlinary Facial i £19.99, or Aveda Dry Remedy Daily Moisturising Ol, £18.50, or Sanctuary Therapist’ Secret Fociol Oi, £1750. “Pump a few drops on tothe palms of your hands and gently rub them together to warm and actvate the “i Bress your hands onto you: face, stating at the forehead and working down the neck anc ‘ontoyour cnest Apply more ot fneeces + Next, sweep your palms from the centre of ‘your face outwards to the ents and massage we oen forget about ou eats! + Now in etcular motions, use your fingertip ‘to work your way around te face, feeling forthe muscles and pressure points. A key areata releve tension and ad sleep is above the brow ~ press your four fingers along the brow bone and hole fr tree seconds, then HOMESPA, release. Repeat si times. ++ Finally cele around the eye area si ies using You ting ngers ++ Fnsh by pressing your index finger and thum along your ja, starting fom the chin and rishing by your ears THE ONE-MINUTE MANICURE RITUAL Sutfer om dy flaky cules, but no tie for 1 salon manicure? “Gently massage any ‘ace of, lve of from the ktchen, or Aveda jng Compostion, £22 ~ a nourishing cil organic lavender, kul oll and evening primrose oll nto each exile and na pate to infuse these Botanical ingredients nto the sn to ensure maximum hydration and comfort says Lindsay Blaney head of spa for Aveda UK.“Foliow with hand cream” Pro tip ‘mys message in oisurser trig sys Neale Hain, senor therapist te Bamford Haybom Spo atthe Bele. “Tot and tone se fm upward movements sculpting’ the mscerto can the sn oftons use gone sweeping card movernent" Ty Barr! Geranium Hand and 809) Loton, £24SKIN BEAUTY but improved! It's the look every woman wants — so natural, but oh so much better. Jo Glanville-Blackburm shows you how to get it right ou love make-up, but does make-up love you? Too ae much overwhelms the look of your skin, too litle doesn’t do it justice The trek? A few new key make-up sssentals that melt nto your skin, sot looks lke it’ really you. My favourite compliment: "You don't wear much ‘make-up! Ah, but do, just don't want Into be all you see! Here's how to layer it wel, £0 you ean wear it well old Pen Ar ee ee beaten Us canie Dera dn oars Ectoimetsct) Dior ee Naa rtd Face it... Nude but not naked, this Need a new foundation for combination skin? Find our top 10 at womanandhome.com womanthome rt. 099 100 46EYES Your eyes are one of the first places to show signs of ageing, yet just a Massage away lines Blinking, creasing, laughing and ching. eyes rete most epesve pce ore Cart vate “Overctng th Steheye cam jst ae say celty fact ean th ete stn cone abso Shotmuch n clent me Hato Jt Bec an ey chr xh eps Sn eye eat coe ee (DE CLEC crrcaks andthe exta wakot ying ‘cubs ne ceam nares sn er toentarer wen te ft rating ree age sere {oat 'Aigher ee cam Spal thie core mesage ‘Conan onan fe nes, AROMA crows! feet and reduce puffiness pnd Cl. and dark cireles. You will never ool Wi ett ar bt cm SHEE ate signer ctorree" cat For a more lightweight gelike Eee eye cream try Su-Man “nkerng Ee Up 35 trey Decker are [White C] Anti-Dark Circle ‘Mat-oightning secure 18 few clever tricks and tips can truly take years off and boost the way they look and feel, says Jo Glanville-Blackbum. TRY A FARE BROW LIFT Estée Lauder Eyeliner/Brow Brush, £19) Kiko Eyebrow Expert Styling it £13.90 ‘Adefined brow is infinitely more youthful ‘and flattering, but wth age, brows tend to get thinner, sparser unruly and lese thei colour, very catkorecish colours cherwise Somake an etfortoredefine the shape, youl ear 00 dramatic Ine which + 'younave sry gaps, witha brow power looks fake an even mare ageng 12 enhance ther sha sing ast + Fyoulve overslucked or they’ stoned brs ancl use smal feathery stokes sparse, opttoratonganear ft lover the entre length ofeach brow. en Apoly by drawing in + your brows are very far ar have no obvious strokes to mim thy Nas structure, use 2 waxy pencifist his abo ges nish any method by grooming hairs the thing te “grab an ta" Avoid wha Brow gelto set them inslacePUrMinerais Eye Pencil in Hidden Treasure, £13 Inehes and eh FGY TIP Facials SusMan says, "in ‘skin desperately cinging ‘onto any melsture ‘hater oe For the fastest eye concealing trick eve look n further than ‘Garnier Miracle Eye Cream, £12.99. This ncrecibe litle tube cof white cream sa skincare and make-up hye that's ich in anthageing kin peptides and ‘tamins, yet the moment you blend it on your skint transforms into tinted eye concealer ‘that helps counterbalance any lve green (dark circles), blue or recess inthe skin, and leaves ‘ey8s looking instantly brighter ‘and more refeshed. A musty! Lenesme Le Crayen Miracle, £16.50, not Baw aR 5 white or beige but a unique # seylcreamy whit eyeliner penel tat 53 | isthe perfect colour to cover redness # Halong te waterine or tthe comers HH 1 of te eyes, and so wipe away “With age allthe contours are slackening: eyes can become Invisible lashes less luscious and contours are shiting” says international make-up artist Lisa Eldridge, “so the beauty ofthe eyes can be completely lst Redefine your socket line: Anping colour sockets and give beck me ately vols extreme shimmery and metal depth ta the eyes. Chaose shad shadows; go for long lasting luminous textures instead, Redefine lashes: "Stat by using an eye pen and mass: your lashes — tis wil give the il betore you even start applyng mascara’ says Lisa Nex, cu you 1 a volume mascara, acing he bulk and wiggling right up int the lsh ne, then brash thought fends "Mascara is essential you want to look ya twaitonal Chinese medicine, he undereye indletes the health of your liver and Kidneys, so ehanges te your iestyie= diet exercise rest—ean | ly tect the ca For fexarple, excess alcohol oreotee | Sometimes a very simple new trick can give your hair a whole new look in minutes — and when you're confident with your hair, you project a more positive image of you, says Jo Glanville-BlackbumSIYLE REVAMP BEAUTY THE MODERN WAY TO TONG Always prep hair with a bodifying mousse: ty Color Wow Mousse, £16.50. Then apoly Kérastase Ciment hermique Heat-Activated Reconstrutor Mik, £19.50, to smoath fyaways. Aim the dryer down the cuticle 10 keep hair smooth, and blow-dry using your hands, Keep the hair moving from side to side, creating natural ody and movement, Now tong: grab random sections, hold the wand facing down inline with the length of irhair and wrap each section “under and over” the 1g for a more natural wave. Finish by pushing your hands through your hair, using your fingers lke a rake. - BRUSH IN SLEEKNESS For sleeker hair a quick fix isto grab a light wax. John Frieda Spun Gold Shape + Shine Balm, £5.59, contains {gol leaf to make hair shinier “Rub it into the palm of one hhand creating a film of wax, then get a Mason Pearson brush and ru the tips of the bristes into your palm,” says hairstylist Joel Goncalves at Daniel Gaivin, ‘Now give your hair a good brush through, Doing this, you can dress your hair super smooth, change a patting and control flvaways.” FOR MORE CONTROL Smooth hair with the battery: operated Bays Brillant Shine lonic Brush (£30, babyiss co.uk) that prevents static and frizz while blow. drying CHANGE THE WAY YOU ROLL Instead of roling the hair around a roller from the end of the hair to the scalp, pop a section over the ‘oller and wind the hair onto the roller from the scalp. 0 the end’ says Nicky. “The heat will be strongest nearer the scalp and you'll get @ more even curl, as ne heat is being distributed slighty differently” Check ‘out his neat Nicky Clarke Des Red Roller Pos (£79.98, with revolutionary neat induction technology t allows each velvet roller to heat up in ust five seconds ~ 10 times faster than classic roles, i yTHE WILD SIDE — This season's got an easy-breezy reputation, but bright mornings and reawakened gardens make the call of the outdoors impossible to ignore. So embrace nature's bounty in beauty and beyond SKIN Channel your inner moming person” with citrus an infused Botanical Rect ring Awakening Shower Dow, £7, by Le Couvent des Minimes, or start the day slowly vith fragrant juniper berry and lerbology Detox Bathing Infusion, £ # SCENT Like childhood you Florabelio, h soft apple blossom and a hint of salty sea spray. Or fake an English country garden with Givenchy Very Inésistible Mes Envies eau e toilette, £68 60, containing no Tess than five ros GORGEOUS GIFTS i JO MALONE LACE BOTTLE EOLLECTION Pek trom 10 signature colognes, suchas Roses, €86 for 100m. FINISHING TOUCHES Nails Ine Blossom in Chetry Garden, £14, might just be the prettiest nature- inspired buy of the season, but there's competition from Paul & Joe agerie Lipstick in this cut 5e, £20, and L/Occita GREEN REGIME Seneca aT Pecteinemtnroiay preterm tr erates panic eracd | coco ‘CUNIQUE POP LIP COLOUR “PRIMER With 16 colours, ‘theres a hae of these ute non ering lipsticks te sulteveryone, £16 ‘CHANEL coco MADEMOISELLE FOAMING SHOWER GEL Ths scented ‘tis best £33.50,1 BRILLIANT IDEAS BEAUTY BEAUTY SHORT THOUGHTS. é Line the ‘ ‘inside of eyes with ets adark brown liner Cerin and, over time, it will Paine : smudge into the lashes, erry bern resulting in avery wap thet around he sexy eye, errr cro To prevent your F mascara from drying out it’s bestnotto pump the wand up and down, as this will push air into the tube. Instead, dip and twirl the wand to coat it with product ~ you'll have enough to cover your lashes, and your \ mascara will last alot longer. Toa Coen Dara d ict Care ciara) ee eae ct Reker nt Been) eins eye area. reins Petre gn acy the colour of the lipstick PUR Une Pye koh Penrod meee Peete Don’t the dark blue tones with a thinkyouhave pinktoned concealer, Then se to match fingers peepee and toes in nail colour. Try keeping it neutral ‘on your fingers, but go brighter and bolder ‘on your toes. oes es eet ee Reciacs Wit thanks to telegraph co.uk: beautyouzzdallycom ‘womanthome 8: 6000 00 8ee ieee ae =e sme [1 UK 2-year chequeleashicredit or debit card (8 issues): Pay £2199, oo a ‘Your DeTALs ; = f — f oateorsie 1) FI) ON Dear Reader, thank you so much for buying our latest edition of Feel Good You. If you've enjoyed reading it, do think about taking out a suascription — you'll save wees money and enjoy the convenience of home = delivery! You can look forward to inspiring oo health and wellbeing ideas each season Posies simple changes you can make to boost energy and ward off future health problems... exercises and weight-loss plans CHOOSE FROM THREE EASY WAYS TO PAY... that ft in with your life... expert beauty PAY £10.99 EVERY 12 MONTHS BY UK DIRECT DEGIT advice, plus a focus on now to feel happier and mote confident. We want to inspire you to feel fabulous every day ~ all you have to da is fillin the form, or visit www.womanandhome.com/tts Nar alacounthoe: to subscribe. sete OOOO senre OOOO Coun Foveace Sorswe) smears one: Editor Feel Good You ‘CHEQUE PAYMENT (see prices abovel cess xe cet noe pet Tne Ne Ler Deta + CARD PAYMENT (see prices above) Go Digital - it’s FREE Pee aeone ++ Every subscription comes Live Cem Lscercse Caner lseso(ux ony complete witha fee tral digital cadre: QOOOOCOOoo0oo0oo version - for iPad and iPhone. Saket sesv0onhh sve No Moe on) Ep ate + Digital only subscriptions are also 109 oooa available; visit magazinesdirect.com for Sere (an ove ate the full range of titles and offers. Homer auaure necamneereniytortnthatgwananaetomce SoS irs nner ey any mn anno Srennmesonmine ioe” BOM E REE oo ee ty var)FRIEND TO A FEEL GOOD YOU MAGAZINE SUBSCRIPTION 4 ISSUES FROM £10.99 \ i: W © Atari the risks pad Experts share their personal tricks - 7S A. =a ‘= _Siélting tonight (vo gym ri Fa Nn i www.womanandhome.con7/11sof Diet every other day and see the weight drop off — try our healthy plan Could changing what you eat really turn around diabetes? Read the facts The easy way to get your 5-a-day — we've the lowdown on super juices Waistband too tight? Try our simple weekend detox to lighten up Treat yourself to healthy kitchen buys — gadgets and new foods in storeDIET = aa @ligis >Lose up to 14db in amonth >Feel sharp and energetic Devised by top nutritionist Patrick Holford, this is a smart spin on the classic fasting diets. Flexible, effective and anti-ageing, it ticks all the boxes 0 we all know about the 5:2 diet, Where each week ‘you eat exactly What you tke for five days and slot in two days where you ‘eat less than 500 calories It's @ neat idea, bbut doesn't exactly teach us much about ‘eating healthily er hw te mab ‘changes. This more flexi ‘reckon, healthier - spin means your calorie intake te an easier to manage {800 on “fasting” days, then eating hhealthily on the others. Net too shabby, ‘huh? And really do-able!“The theory behind alternate day leting is based ona growing knowledge ‘about how our body works and responds townat and how much we eat” says Patrick Holford. "Research has shown that fasting, when done n a controlled and sensible way, can make us more Insulin-senstive, meaning our body becomes better at controling our ‘glucose level, which switches on ‘skinny ‘genes that also keep you younger” Keeping blood glucose stable WHAT’S THE STORY? means we puta lon cravings, energy stays up and our metabolism burns calories more effectively. And it isnt as shoekshorrr as it sounds. “Aternate- day dieting doesn't prevent you from ‘enjoying your favourite treats” says Patick. “However, many fine that, ‘once they get into the habit of low Calorie days, they tend to eat fewer igh-calorie treats when they revert ‘back thelrnormaf days. tean help you take control of our eating” HOW TO GET GOING 1 chalenge bs ote ang day Ie ows nde nay nora ay tot sand yo cton on somal You shulthave each dy. You can este Your gy eal ty ‘int cor mt er teur weeks evr ar ay Theres coos woy getsaned oso ‘ey oat heath ert On sing Gays ave no ore hn 800 cares Aer tot schoo ye ettg oma and one doy Keep well hydrated on fasting days ~ ifyou're hungry or thisty,crnk water ‘and herb teas. No more than two cups of ‘green or black tea or one cup af coffer ‘and no caffeinated ozzy dnks, SHEE "you can't abvays manage this, any reductions wil have a postive effect None fon fasting days! Don't exercise strenuously on fasting days — but ite stetching, yoga of resetance traning is fe WHAT TO EAT ON FASTING DAYS Don't forget - don't exceed 800 cals. Try THREE ofthe following suggestions, all designed to keep your blood sugar even with alow alyezemic load (GL) ‘Get Up And Gol shake — with skimmed rik ane berries this ie only 200 kcal, so ‘you can enoy this twlee on yout esting ays, the morning and ateraon, with a ‘rat snack o salad in between [see right) ‘A bow! of porridge — made with water plus ‘.desserispocn seeds and berries. Frult— ideal berries, plums, cherie, a peach orhalfan apple, with sp seeds of 2 smal hand of nts Lean mest salmon no more than 100g), thin sice of ‘Scandinavian-stye bread or two oatcakes. Salad or soup —have 2 substantal salad as a meal. or a bow of vegetable or beans based soup with two "rough" oatcakes Natn’s organic rough oatcakes found £139 at supermarkets are the lowest GL See overleaf fasting days ata glance fish - such as smoked WHAT TO EAT ON “NORMAL” DAYS To get you into the heathy eating vibe and show really brillant resus, go for meas thatkeep your bload glucose nice and leven. At luneh or inner half your pate should be mde up of vegetebies, brawn rice, wholemeal pasta, couscous or guinea ‘A quarter should be protein-based — fs, ‘meat of tofu. And the final quarter low- GL. foods — kcnay, butter or pinto beans and chlekaeas or lenis, Read on for ideas. FASTING DIET G HEALTHY BREAKFASTS ‘The best include a mix of carbohydrates id protein. Ty any ofthese. > 2 eggs scrambled, bois or poached ~ plus a couple of rough oatcakes and an ‘optional pece of ul. > Low-GL granola ~ mace wih ha up cof oats, haifa cup of Liz's Low GL Granola Plus oat, sya or skimmeci mi, bertes to sweeten and dessertspoon seeds. Lin's Original Granola, £3.47 for 5009, goodnesscltectcouk > Get Up And Go! shake — see below, but {or non fast days add tsp cha seeds to up the protein, fore and omega content Chia Bia Chis Seec, £1199 for 4003, holandandbareet.cam > Yogurt and berries —2hanifl of blueberes topped with natural sheep, goat © saya yogurt spinke wth faked almonds > Porridge — made with water and toapect wih handful of bernie and chia sees, > Spiced apple - stow chopoed appie wih ite water Ade ile brown suger {and ground cinnaman, Cool and serve wth rook o soya yogurt anc a few walnuts GET UP AND GO! SHAKE Good on fasting and ner-fasting days t's {a mealin a glass! Whize uo a scoop of Get Up And Go! Low GL Bresiast Shake with handful of berries and 350m! soya, oat or smmed rik Even withthe mik and the bers this comes in at under 200 keals, so on fastng ays your can have twice. Add sp chia seeds o up the protein. if you are pushed Tortime on nor-fastng days you can have for breaktast ot lunch. Patrick Hoard Get Up And Go! Low Gl. Breakfast Shake, £18.94 or 3009, amazon co.uk wemanthome tt :090 Yo 69WHAT NEW FASTING LOOKS LIKE We admit 800 calories doesn't sound a lot, but once it's on the table, you'll be pleasantly surprised. Pordge= 208 kal» Saad (bus 2oateakes)= 160 keals = Lemon sl, btternuk squash and seeds =289 heals TOTAL 658 keals OTS ‘Srawbety sknmed milshae 105 kes Tomato soup (us 2eateakes) = 260 keals + Steak and sod 275 heals TOTAL 640 keale ean ‘easy and most are also portable, so are perfectifyou'e eating at ‘your desk Want something special for lunch a the weekend? Simply swap with {dinner recipe! > Curried pumpkin soup ~ soe recip, right Serve with 3 rough catcakes or asice of ye bread > Butternut squash salad —toss thin sces of ever-bake squash wih steamed spears of roccol, med salad leaves and a few chopped suncriectomato pieces, all dresses with vinaigrette, Serve warm or cole > Salmon-stutfed avocado - scooe the flesh om 2 halves of ayecaco, mash with “sp smoked salmon pieces, plus a te lemon juice and some freshyy groune black pepper. Spoon back nto skins and sere with a mixed sala. > Peruvian quinoa salad — mix cocked guinea with chopped coriander patsey, spring anions, love of gat, cherry tomatoes, cucumber and avocado, pls a sprnke of pumpkin seeds anda cizzle of cle ol Season and serve, > Lentil and lemon soup — gently sauté ‘lon ane gavic, ated ents and chicken stock, then simmer until lets ate oft Dryy tsp ground cumin ans coriander, ade the soup wth the lee of % lemon, bring to boil, then reduce ane simmer for 5 minutes more. Serve wth 3 ough catcakes ofa slice of ye aread, > Feta salad —see recipe, ght ‘These ae su SUPER SNACKING My philosoahy i ‘graze, don blood sugar even ang hunger bay! says Patrick Holford. Have two cf these on non-asting days, > Aplece of uit and grapes), plus Cessertspoon of pumpkin seeds. > Cottage cheese - a thrd of smal ub on two rough eateakes. Or a thn spread of peanut butter, or 3 third ofa small 1b of hour void bananas almonds ora fang houmous or cottage cheese > A small yogurt ~ pa, no Suga lus afew bers.Curried pumpkin soup Fr chopped onion an gate with 2p eury powder ia lite olive ol or ‘minute. Ado 900g pumpin, cubed, and caro, chopped, fr 10 minutes. Tiansferto a saucepan and aed 800m) stock Simm or § minutes, then blend. Bien dtosp bby spinach wha Ite ove ol ~ ad spoontulto cach bowl Serves 4 Feta salad ‘To ahancil of mx salad leaves, add ves, sun-dried tomatoes, cubed fata cheese plus pine ruts and dried oregano. Str in choppes tomatoes CDSS dt (Creating heathy everyday meals isn't rocket science ~ a smal piece of protein, lots of veg and a low GL extra, such as lentils, brown rie or beans, is e25y to put together, but add great favours and you keep interested and ontrack. Ty > Indian spiced ehieken — blend tne juice fof Tlemon, crushed garie clove, asp ‘each of ground turmeric ane cumin, sp ‘ground cotiander and a pinch of cayenne. ‘Ag i chicken breast and leave to marinate {or atleast 20 minvtes. Gil fr 15 minutes, suming haf way through Serve witn 301g, portion of greens, such as tendestem braccol ara saad > Roasted cod ~ mix stosp each of alive cll and chopped parsley witha crushed cove of gar Rub overt cod for haddock or place) filet and atk sitfr 10 minutes, then ‘oven bake at 180C, gas 4, for 10 minutes. Serve wih a tomato and onion salad and a smal portion fone cooked eu) of own Garlic chilli prawns with pak choi ‘This san atomatie teat, Serve with brown basmati rice. Server 2. For the marinated prawns 3 garlic cloves, crushed Jule 2 limes ‘green chill, deseeded ‘tsp chilkinfused oil (ried chill fakes ‘ean be used, insteae) {900d pinch rock or sea salt 3tbsp virgin rapeseed oil 3004 large, raw prawns, fully prepared For the vegetables ‘tosp virgin rapeseed oll 250g pak choi, stems separated trom the leafy bits and both stems and leaves roughly chopped ‘tosp eyster sauce ‘Blend gat, ime cil, chili ol or fakes, sat and alto make a purée. Marinate the prawns fr 20 minutes at room temperature. 2.Cook far minutes pe side ona rmedium-hot grdele pan or fying pan. +3 For the vegetables, add the ito a hot Wok or fying pan and str-ty or steamy {by adang @ dash of water, then covering) ‘the pak choi for around & minutes, aéeing ‘he tougher stems to the pan fst to cook “or minute before you add the leaves. FASTING DIET tice, couscous or to olled potatoes. > Baked sweet potate — cut medium sweet potato longthways, rub with ol and bake, cutside dovin, unl s08 Top wth sices of oats cheese ana sun-chied tomate and gril unt bung Serve wit {quinoa salad (see lunch recipes), > Steamed salmon ~ steam te fsh genty for 10-18 minutes. Serve on thinly seed cooked greens, sti-ied with garic and soy sauce, anc top with quickly sired slcec spring onions. Serve with one cup of cooked brown rice ar two cups of quinoa > 3 egg omelette — the bost kins of fast, food, just add vegetables fr fore and ay ‘ish fra blast of omega-3. Ty smoked salmon and asparagus, wilted spinach and sun dried tomato, or stisried shitake mushrooms as a fing > Garlic chil prawns with pak chet — the perfect Saturday supper, delicious yet quick to cook See recive, below ‘4 Once cooked, remove trom the heat and stir through the oyster sauce. Serve Immeciately wit the prawns ‘Want to know more? These recipes are adapted trom Patrick Holford’s The ‘Low-GL Diet Bible, and you can find more Ideas in The Low-GL Diet Cookbook (both Piatkus), available from helforddiet.com womantome 5 c000 YoUDIABETIC? How a diet might beat it! Diabetes is serious, progressive and was thought to be incurable, but new research may turn existing thinking on its head. Patsy Westcott investigates ste-onset diabetes, or Type. felentless, unremitting and lasts forlife. At last that's what doctors always thought. Butin ‘the past few years there has been a ulet turnaround in thinking, thanks to 2 growing numberof studies that suggest ‘the tantalising possibilty that diabetes can be put into permanent remission within a matter of weeks. By drastically cutting calories and reducing weight by 15 to 20 per cent. So exciting i this prospect that Diabetes Ukis currenty funding afve-year study tothe tune of £2 Amilo to test tout the Iris successful it cou leat biggest revolution in diabetes "ueatment since the discovery of neulin in 1921, CEST aT as takes one group, which consists of 40 ‘overweight people with diabetes, aged 20 0 65, who currently take medieation to control their condition. They wil replace ‘ermal meals with diet soups and shakes. providing just 800 calories a day fr elght 0.20 weeks. Aer this they wil have acvice {and supporto help them gradually return to rrmal eating and lean to control thei weight long term "We expect them to lose Inthe order of {wo or three stone, and tobe able to come: off theirclabetes medication,” says Professor Taylor. “Ther diabetes tablets wll be stopped when the cet starts and their blood pressure tabets willbe decreased, depending upon each individual fain blood pressure ‘Amatched group of 40 other people with diabetes wil ifthe very low-eaorie ‘alow the usual heat detaiccecsinnatis, MEE RUARABA is vance gente anc cucay.inkeeping FRE Co tiit those wth he condon labetes at bay ll be transformed trom a life sentence invohing pe a rar Pe cals Scientists will Go blood tests and MRI scans to clscover exactly how such ro continuous medication en caey cromate weight oss can and constant tips tothe Teo teverse diabetes. doctor nto a simple condition Clg “It's not so much the speed of you can reverse yourself at home, says Professor Roy Taylor of Newcastle University, who is coeading the tral with Glasgow University’s Professor Mike Lean, the weight loss but the amount that isthe secret. Infact, the same weightloss ‘vera longer period wil aso put clabetes butin practice it's aiticultfor ‘most people to do into remission SE Te By reducing fat thats clogging up the liver and the pancreas, enabling them to ‘work properly again. “Being overweight 1s the major rsk factor for diabetes and we now know why" says Professor Taylor. Years before fultblown diabetes develops the ver lets out along, silent scream due to 2 Duld-up of fat which ‘eventually spills over int the pancreas, “stopping it rom working properly. This leads fest to insulin resistance (when the ‘body makes but can't use insuli) and second, tothe high blood glucose levels that are the hallmark of diabetes”you have diabetes it could completely ‘change the advice you receive. Insteas of being counselled to eat a owt, love sat cet with ots of fit and ‘vegetables, you may be advised to follow 4 more Intensive weightloss plan and only ater this to follow standard healthy etary advice For the rest of us ftcoule mean ‘even more reason to keep a close eye on ‘our weight and especially waisine (a clue ‘to the amount of fat in your ver and pancreas) and could prevent us ever developing Type 2 clabetes. WHAT'S YOUR FAT THRESHOLD? Professor Taylors keen to emphasise that We each have a aifferent tolerance level to ver and pancreatic ft. Some people ‘ean have a BMI of 40 or more without developing ciabetes: others can develop ‘ata BMI of 22. "ts nly when you cress your personal fat threshold that Type 2 betes develops. And when it does it ‘ean develop very euicky. you lose Welght and drop below your personal fat threshold again, ciabetes wil disappear” ‘You may have a higher risk if you: ‘ Have family history of Type 2 diabetes. 2 Are heaver than you were In your ‘mid:twenties ~ most of us are heavier, but ‘experts now say that, as a rough rule of thumb, fyou are more than haifa stone heavier, provides you were normal weight In your twenties, you need to ose weight $3 Have a large waist (215 inches or more for women ane 35 inches for men), ‘Should you try lt? The fl results, cue In 20%8, should provide defintive answers, and before that there wil be Interin thdings. Can't wait that long? Vist diabetes org Ll for mote advice. A leafet Reversing Type 2 Diabetes is avaiable to download atnelacukimagresiresearchidiabetes! reversalnim you have diabetes always consult your GP or dlabetes nurse before changing hhow you manage your condition. SUGAR AND DIABETES Diabetes causes high blood-sugar levels, which has led tothe ‘understandable — but inaccurate ~ belief that sugar itself can cause Type 2 diabetes. Infact, all carbohydrate foods push up blood sugar after meals. ‘Action on Sugar, new body set up by health experts, scaling for us all to become more aware of hidden sugar In foods, such as flavoured waters, sports drinks, ketehup, yogurts, sady meals and even bread, It also wants the food industry to cut added sugar by 20 to 30 per cent to tackle and reverse the twin epidemics of ‘obesity and dlabetes. DIABETES CLUES THAT LED TO A BREAKTHROUGH + The new thinking about cabetes is the culmination of years of painstaking detective work. The moment fr Professor Taylor came with a 2008 stay showing that the blood sugar levels of people wit liabetes reverted to normal ust seven days ‘after stomach bypass surgery. In eect they ne longer had diabetes. + Could ths stunning result be because they had been unable to eat as much as sual, frcing thei bodies to use up ‘excess fat clogging the liver and pancreas? ‘And could this be what had restored thei bods’ abilty to produce insulin normaly? To test touthe a a plot study in hich 1! people with diabetes went on a {600-calorie a day regime of soups, shakes and non starchy vegetabies. The resus were staggering, ‘ter oniy a week thelr iver fat had dropped by a third, ther body's billy to respond te insulin was restored and ‘thei blood glucose levels had reverted to normal After elght weeks they had shed an average 15kg (2st Ib) and their pancreale fat levels had returned to notmal, enabling the pancreas to work property Her, at ast, was the missing lnkDIET NEW BUYS ence vOU 4+MES Balanced For You usedio +} Sainsbury's noodle, rice and Sunbites Crispy Crackers Pitta ++ Essential’ organic peanut biter ler Longer healthy, grainpote are "Ghat creas of —«Bakes and Crackers and Dine made om ony top-qualyrav lstantlunehesforthose looking ta contain 30% less fatthan regular ingredients £240, fom health stoves or gluten £42 crisps. £189 fr te and eticaljessenial hie JIN OUR « ame S$ 1s Ns ‘Sey | RRenenmantaat “FSerubys vegetable crspshivo + Love Beets ules count a, Our choice of the tastiest foodie buys 20% less ft nc 18% fewer calles | one cf you S--dy. Original or than other standard fed vegetable Chetry Bry £185 for 250m ersps. £125 for 409, Ocado, (olen & Beret. with @ good, healthy slant + Luey's Dressings are now n + Primrose’ Kitchen ra “Rachels inspirations organic ++ Chips are the fst high-protein, tivee lower-calore versions, all vegetable muest contains goodies yogurts ate made fom locally low-carb snack made wth 699 made fom natural ingredients. tke ginge beetootand mik Wise sourced mikkwithno artical we, 50% les fat than standard £3.98, lucysdressings co.uk seeds Two varieties, £595 colourngs. £185 for 450, crisps, 1 cals per bag. £149 for 285,JUICING DIET Top nutritionist and food writer Fiona Hunter whizzes up some vitamin-packed drinks Its rare to find a subject fon which nutritionists agree, but one area where there is definitely 8 consensus of opinion is cating more vegetables q Ws particularly important to get more vegetables into your det you want to improve your ‘edd of staying fit ane healthy as you get ‘older. The benefit of eating diet rich in fruit and vegetables are well documented: the more you eat, the lower your rskis of developing diseases, such as heart disease, type 2 diabetes, cancer high blood pressure, Alzheimer’s and dementia. ‘Although the "5.2-day" message must be one of the best known pieces of healthy eating advice, very few of us manage to reach ths target Fresh juices provide a simple and delicious way to boost your intake and they're the perfect solution for anyone who isnt that keen fon vegetables. In ation, they're a good way to try out and introduce a broader range of vegetables into your diet wemanthome rt £09 Yow 6DIET suIcING Before you invest in ajuicer ++ Think about how serious you ae about {lcing, how often you plan to use your Jucer and where you're going to store it “+ The most basic juicer you can buys an electronic citus press, which costs between £15.£40. They're compact and easy to clean, but to juice other rut and veg you willneed to buy a juice extractor. +E ifyou have the space on your worktop and are going to use your juicer often, a mastcating model isthe best chotce. Masticating jlcers crush the fut and veg, then push the juice out through a mesh wite. They tend to be heavier and more expensive than other machines, but they do produce a larger quantity of uice and retain more nutrients. you want to juice ‘wheatgrass, youllneed one of these, + Centfugal Juicers are usually smaller {and lighter so easier to store, but they can be noisy. Frultand veg are fed ia 8 tube onto a fast spinning metal iter with grating teeth. The juice and he pulp are separated by centrfugal force. These Juicers spin fast, which can introduce more ‘xjgen and heat into the juce, whereas rmasticaling models are much gentler You definitely get what you pay for and Ifyou serious about juicing, t's worth Investing inthe best machine you can afford. youre planning to make large {uantties of juce n one go, choose a ‘model that eects pul into a separate ‘compartment, so you won'thave to keep stopping to empty out the pulp. See our Pick of te latest ucers on page 68. HOW TO JUICE + You can use almost any raw vegetables or ‘rut to make juices. Citrus fruits, apple, red pepper and carrot are usually fm favourites and a good place to start. However, green ‘vegetable julces ean be an acquired taste! + Choose ripe but net oversipe fut, avoid bruised or wiked produce and, Whenever possible, buy organic. + Buy produce as and when you need it, as levels of vitamins and some phytochemicals, diminish during storage “+ Prepare fruit and vegetables just before juicing. Wash thoroughly serubbing tough skinned varieties witha soft brush. “+ Drink the juice straightaway, as t ean tum brown after a shor time inthe fridge, whieh shows the nutrients are oxidising, Supercharged juices CARROT, APPLE AND GINGER 2iarge carrots apples Knob of fresh ginger. TOMATO, RED PEPPER AND CELERY handfuls of cherry tomatoes or 2regular tomatoes, ‘smallred pepper 2sticks of celery ‘Yalemon, peeled ‘Yared chil, seeds removed (optional) Cee ae oe od So ae eet nos eet een ed Peters NRE a sea Pn ee eee Tey See Caer nets BEETROOT, CUCUMBER AND PINEAPPLE ‘smal beetroot ‘apineapple ‘small eueumberONETHING DIET IF YOU ONLY DO ONE THING > Get your snacks right ZT. ‘mart snacking ean soothe your mood and keep you focused. Ty nutritionist, and naturopath Rick Hay’ (rickhnay.co.un) heathy options. lam The morning s stressful You're strung out, weary and longing fora cotfee and a biscuit or 12! Instead, go for tied apricots and a handful of nuts, plus some calming herbal tea. Biscuits spike blood-sugar levels, whieh then fl leaving ‘you moody and craving more. ‘Apricots are high in magnesium to.relax muscles and mind, and nuts are big on B vts to ‘support the nervous system, 3pm Your energy ie diving, by with everyone did you put that {ile Grab yourself kiwi trait, svawberres, almonds, sunflower seeds and cashews “The fru rch in vitamin © = loved by the adrenals, while almonds contain calming magnesium and cashews help the brain to stay heathy. >Spm You've hita wal To keep ‘going until dinner havea rice cake topped with avocado and small pece of dark chocolate, ‘Avocados are high in B vis to help sharpen the brain. The ‘chocolate will help lower blood pressure and keep you ealm. OA Perea cere erent ss womankome 5.6009 ¥00 67MAYBE BABY ‘The NUTRIBABY fo04 processor puréestresh ingredients into baby- food consistency, andi safe for babies at any stage oftheir development Its generaly cheaper and can be ‘mare nutitous than store-bought baby f00d, plus you can rotigerate laige batches in storage containers with adjustaoe use-by dates bul £59.88 highstveativeom SPRING KITCHEN must-buys Puta spring in your step and try out our new-found healthy gadgets Our best juicers Ir the tea of making your own soothes and juices appeals to you, youll want nd ajueer to make the Job easy. Some models won't exvact much ice and are 2 chore to clean. Give these a ty. ‘create heathy and delicious fut and vegetable jlces with misiral time, efor and mess. Goody piles of wasting up! Aura Jucer, £74.99, ukrusselhobbs.com = With a tuted reamer you cen quickly juice tus rts nto 2 glass jar and pour from the Integrates spout. Juicer Perpaa, £9.95, loosescookshop.co.uk | ® staigh fom the beaker £24.98 rmorphyrenares.co.ule CRUSH ‘N' GRIND. ‘T&G have made bespoke salt and pepper grinders for the UK's bestselling cookery author Delia Smith and these are now on general sale, They “CrushGrind” with a slick ceramic mechanism, which allows you to adjust the gring from fine to coarse with minimal effort. You can also use it to crush other herbs and spices. T&G CrushGrind® salt and pepper mils, from £24.99 each, tg-woodwere.com Kenwood's Spar 260s 8 sesscee way getyour daly putiens Reames wih two spor betes take out £28.98 enwoacworl comCUTS ALL WAYS The Nicer Dicer Plus chops up your fut and vegetables in 1! aitferent ways, Including see, dice, eu. juienne, cube, wedge, quarter and grate, When you're done, simply serve straight away or lock ne stay-resh id and just save the food Tor later. You'll be wondering why foos preparation was never always this ‘easy. £49.98, icirectcom FRUITY H20 Staying heathy doesn! favourite ful vegetable o: hab and pop tinto ber 'o create your un natal av water beverage. The bot is designed for any coo "ean youhave to sacrfew taste ids the colour silicone lids tight to prevert leaking Irtution water aotles, £18.98 each tuten.co uk ADD MORE FLAVOUR glen, cs ebm rama and Topfotndng hers sy cea oo ‘The Favourser nar texture smooth face fo apest ‘ON YOUR MARKS: ‘CookG@uick combines steaming and pressure ‘cooking in one for heathy, nutetious food with minimal hassie.Ityoure short on time, the fouritre pot can speedy cook up wholesome meals such as ‘eurres, stews and ragus, Corifits alighter diet you're ater, you can steamy meat, veg and fish without stipping ‘away nutrients, £79.98, lakeland.co.uk oe potest Peer poeaetere tn eee een pene eee ty nt oe 5 akeland.co.uk SHAKEN NOT STIRRED. Shake, moc and senve favoursome salad dressings ie min vetsion of OXO's salad shaker Just adel your Ingredients, close the sea hake and store, OXO Good {Gips Mo Salad Dressing Shaker, £10, oxo. co. fresha: @ NO NEED FOR WASTE Cut down on food waste with a fresha® bag. It slows down the rigening process of any fruit and veg by preventing moisture and bacteria forming, The result is a breathable environment for your food, keeping items fresher for longer £3.99 for 8 pack of 20, freshabag.com SeDIET WEEKEND DETOX WAISTBAND TOO TIGHT? sort it fast! Our 48-hour eatuittle-and-often detox by top nutritionist Fiona Hunter will help you feel slimmer, boost your immune system and give you heaps more energy (without going hungry!) ‘you frequently feel ted, sluggish and blosted? Does yur hair look dull and Iieless, your skin lack sparkle ands the waistband on your jeans litle ‘00 tight for comfort? Ifyou answered {yes to one or more ofthese questions, it eould be a sign that your system sin desperate need of aspring-clean. Late nights, stress, processed food and tee much alcohol can overioad the liver, kidneys and digestive tract, which are responsible for removing toxins, leaving ‘them in need of a well-eamed rest. Most health professionals now believe that ovely strict detox lets are no longer recessary or Indeed healthy because they actually rob the body of essential nuvients, slow your metabolism and leave you feeling worse than before you started, But most agree that a gente detox can be a good way to give your system arest and kickstart a new healthy eating regimen ‘Our 48-hour detox plan isnot about nal - It doesn't Involve any fasting, purging or complicated food-combining regimens ~'s based around fresh, rutrious, cleansing and restorative foods that are easy to digest Its designed to boost your intake of antoxidants and beneficial gut bacteria, which help combat the damaging effects f toxins and strengthen the immune system twill leave you feeling cleansed, energised and ready to1ace life with renewed enthusiasm. 70 womanthome 81 6999 0 MAKING IT WORK “Schedule your detox for the weekend days when you have no ents, that way youll be able to relaxin the comfort of your awn home, without any distractions + Before you star, get organised. Stock up ‘on the foods youl need) uy organic where possible) o there's no need ta ga shopping Wile youre an the at Prepare the mus! ‘rit comaote and he £0 tiyto {etwaen eightto 10 gasses) each cay teanelp fush out the keneys, Ayurves physicians recommend inking warm water as speeds up of toxins. Ifyou ting t boring, ty adding the folowing to give It some favour: ink atleast 18 ites of water elimination cas of cucumber vith resh mint sicas ‘of apple wath afew thin sices of sh Ginger or slices of svawaeny anc 2 couple of fash basil eaves. + Fresh ace may help boast wiamins and antioxidants, but eontans lots of sugar So, ifyou want a juice, im yourselto one 8 day anc go for a homemade tut combo. Avoid tes and coffee, Instead, repiace them with green, herbal or uttea “The alan incudes one pot of Wve yogurt each day to help recolonise the gut bacteria. youre alergic to yogurt | or don't ice cary products, YY weasupatenert containing acidophilus orbieus bacteria {avaiable rom healthfood shops YOUR TWO-DA\ @ “nl | i ON WAKING ig ott wir wn co recipoy e is 3 i 5 3 «\ asi (ON WAKING tug of ho offresh lemon and 2 sices of rash ginger rut compote (see reo it. Fi frozen summer beries aneLUNCH Carrot ane poanut salad see recipe, folowed by a pomegranate anc kivi ‘rut salad pee! and sie large ow! rut tind mix with seeds from { aomegranste) and a small potof ive yogurt MID-AFTERNOON ttoso te 2epper houmous an trice cake LUNCH Watercress soup see recipe, folowed by melon kw fut ane passion tu salad — sce ‘small Gala moion ito cubes ane! mith ‘ peelee and sliced kiwi ult ang the flesh and secs of passion frut MID-AFTERNOON 1 apricat and almond bite, FGY TIP Secs rgcrr] Peer eens Ce eed Coens eae EVENING MEAL Avocacio and pranintabbouleh {see recipe} followed by orange sices with cinnamon ~ peel andsie tlarge orange ‘and place on a plato, sprinkle over tsp groune ‘cimamnon ane chlor atleast 5 minutes BEDTIME 2 Niodioo) dates, Theyre the best ually. 2 great source of bre and have alow to medium Gi to celesse sugars slowly EVENING MEAL Scrambled eggs made with 2 ee-range medium eggs) wit ‘taked poached salmon ( smal le, followed by Greek yogurt with 2 hancful of fresh raspbemes, BEDTIME 2 Medioo dates DP DETOX DIET The recipes CARROT AND PEANUT SALAD Peel and coarsely rate tlarge carrot Whisk together 2tbsp orange ue tsp balsamic vinegar, crushed smal clove ‘garlic and ‘tbsp sesame ol Rough chop 25g salted peanuts and mixwith the carrot and 2tbsp chopped fresh chives. Pour over the dressing toss and serve. SPICED FRUIT COMPOTE (Makes 2 servings Place 125g mined cred ‘ruts of your cheice (eg apples, apricot, prunes) and Yatsp ground cinnamon ina ow. Pour ever 150ml orange juice and 150m boing water. Allow to cool, cover and leave overnight the fridge. Mix ‘tsp cornflour with enough cold water to ‘make a smeath paste. Drain the fruit ane ple the ligul na saucepan, tin the comtftour bring tothe bol and cook ntl thickened, Stir back inte the fut. WATERCRESS SOUP Heat tbsp vegetable olin a saucepan, acd { sleedleek and cook for S minutes, siting ‘eccasional. Add peeled and diced potato and cook fora further 5 minutes, string ‘eccasionally. Add 100g watercress and 400ml vegetable or chicken stock. Bring to the bol reduce the heat, cover and simmer fr 15 minutes, or unt the potatoes ate sof Allow o coo, then transfer to blender and whizz until smoath. AVOCADO AND PRAWN TABBOULEH Place 40g bulgur wheat ina large bow and cover with boiling water.Leave to stand for ‘5 minutes. Drain and str in 905 cooked peeled prawns, 4 halved cherry tomatoes, 2 chopped spring onions, 1 small iced avocado, 1 erushed clave gar, 2tbsp each chopped fresh mint and parsley, tbsp olve cll and juice 5 lemon, Season with pepper APRICOT AND ALMOND BITES Place 1009 almond in food processor and blitz te break up. Add 80g roughly chopped ready-to-eat apricots, 50g ates, 2tbsp porridge oats and 3tosp almond or peanut bute; process unt the rmodure starts to lump together Rll into smallbals and coat with 35g desiceated coconut. Chilo a east hour ofr up. womanthome E. co90 vou 1DIET DIET CLUB LOSE WEIGHT Sign up to the new, updated woman&home online diet club and save up to 33% on three or six months’ membership The woman&home diet club is a fac-free way to lose weight. Recording what you eat in a digital diary focuses your mind ‘on what and how much you're eating. I's not a “diet” — just fa smarter Way of eating, 1 by doctors and work outa heathy “or you ang set how many ies you need a day to achieve it Ener everyting ink in your food diay, (eight crop of We track you tve-a-day and aleaho intake, too. + + Find hea choices ~ athe cick of mouse + aloe counter means #you work ot mere an boot your weight lose Fl + you Sign up today an Use ato acy tackor, nto ' as your womankhome diet eb account y COT DL to pull your ex cise Into your diay. ea emee LLY laQUESTIONS & ANSWERS DIET EATING HEALTHILY No SET Oar make? Our Nigel Denby solutions ‘baregutered WHAT HELPS LOWER CHOLESTEROL? ypozed with high cholesterol | did sef-check and mine's slightly over where it should be. What are the best ways t bring it down? De these things lke Flora Pro-Aetlv really work? CChotestorl lowering is one ofthe most wellresearched areas of sutton and the cedence is very stong fo a group of foods. Plant sterols lant chemicals in special foods tke Benecol and Flora Pro-Aety, oats, soya and almonds are all ory day, they can be as afectve asthe stan drugs. Breakfasts the easiest way todo his. Try pordge made th soya mi a faked aim ed with toasted mn have a ster min ‘donk a the same time Use oat bran bread and oatcakes atlunch, have a soya yogutt or some tof, ane snack on another 20g of amones anc you have done baila. Do ths for about three months 0 See te fll potential benef WHAT’S THE BEST WAY TO LOSE WEIGHT, FAST? t've been tying to lose about 6lb for a party that’s coming Pua eur cc. Rte a ae Pr eeiencn enero plan includes plenty of CER ad Bone ios then you can do for Peaster) piri eee Peres ocr pepsin) Eorroreaay Petre seers Perret en cre Pipseeee eraser letitan, author often successful putrtion books, fand a radio and television broadcaster, both inthe UK and the rest of Europe. He runs a private practice at 132 Harley Stree: and Lees Place Medical Centre; for appointments, cal (207036 6060. SHOULD | WORRY ABOUT POWER SUPPLEMENTS? "My s0n has joined the gym andis realy keen to build up his museles ~ he wants ime to buy him protein supplements, but dont think is a good idea. Can you help? Protein is essential for developing muscle tissue, but even ele athletes do in powders to supplement ther ‘let Most ofthe hype for body bulders to load up with protein i sven by aavertsing not science. An adit man needs 8.49 protein per kg body weight per cay’ meet his requirements, even fhe ‘works out three to four times week. And asthe human re protein ote any excess, the most effective way of using the dally requirements (eat small amounts at ‘every meal. Using the feof 275g male needing 639 0 day, he should am for around 2g of protein in hee meals a cay, So, tat could be: > 65g cooked lean meat » 805 cooked lean pouly > 1009 cooked fish filet of one small can of fn > 2 large eggs ® 1505 cooked dred beans, lens, chickpeas, spi peas o canned beans ® 170g tofu > 30g nuts or seeds. n adton, your son should have three servings of daiy food each dayDIET insider — ARE YOU ADDICTED TO SUGAR? It's said to be four times more addictive than cocaine and is linked to poor skin, obesity, diabetes and other chronic health conditions. Try ‘these tips from Cassandra Bars, nutritionist at The Nutri Centre. + Make si which can cause sweet cravings. protein, non-starchy veg and unrefined Try two oatcakes topped with carbohydrates. Limit sweet-tasting _“thsp hummus or guacamole ‘veg and opt for green veg such as + Fish oll will kep you fuller for broccoli and spinach, ideally making longer as it enhances insulin up half your pate. sensitivity. Quest Vitamins Cod Liver + Eat breakfast, or by mid-moming Oil, £3.98, questexcellence com. you'll become hungry and crave ++ Chromium helps prevent the dips Sugar, as blood sugar levels drop that cause us to crave sugary foods, too low. Try 2 poached eggs on ‘Dy Ques: Vitamin’s Chromium a slice of wholemeal bread with Pioolinate, £4.04, questexcellence. some rocket leaves ora pot ‘com, Tt can take a month ot longer free yogurt with nuts and b to have its fl effect, so start taking +A healthy snack between meals will a chromium supplement before stop sugar levels dropping too low, attempting to give up sugar. Z Its a great energy-booster, Studies have shown that youre tired, woking cut at rate of about si out often for exerbon is he ‘sweet spot that makes you ee! alert without sapping your energy eserves and leaving you fel falguec attowards. A brisk walk measures about six out often or efor. > Ithelps regulate your hormones. ‘Women wha walk after menopause lower thew sk of breast cancer ~ even they do absolute no other form of exercise ~ according to research by the American Cancer Society. Waking for atleast an hour a cay cuts risky 14 per cont, possibly because it raguiaes aves of hormones tat can encourage breast tumours to grow, If you're facing the menopause, walking could longer or ite bt faster To increase pace, ‘wy pumping your aims as you move. The {aster they move, the faster your legs wil ga, > Walkers are less likely to quit. nen scientists compare how often exercisers uit ther routnes ~ they found 80 per cent of walkes stick other programmes, comparedito just 30 per cent of runners Reasons for ths include the fact hat wang oven hurt so much curing or alerwards and comes with 3 ower nik af nny > Ws a natural mood-booster otal ~ wakkng actualy makes you feel beter whether youre ust shaking youre out of bad maod cr something mere serious. When researchars asked peopie wih depression to walk or30 minutes thee times @ week for 6 weeks, hey ound thd silar mooe:boosing effects to the antidepressant Zoloft Anc when resesichersfolowed Up ther subjects sx months later, those who had kept on waking had 2 far lower sk of relapse, Only eight per cont reduce the severity ote sense yaiprespsed > Iefeeds you According to aan search, ‘older people fover 65} ho Used the most energy walking reduced their risk of developing dementia by 27 pa cont les beloved that increase blood lw caused ‘by exorese helps nourish the brats wort noting that an easy.to-petform atiuty like wallng provided he same cognitive Donets as oter, more demanding activites. > teean eutyour eravings. As wel as burning 300 caoties an hous depenging on your weight, a brsk 15-minute walk mic-afemoon cuts the amount of sweet stuf people consume, according to research from the Unwversy of Exeter Researchers believe that snacking on high-csiore foods, Ike chocolate, can became a mindless mab that eacs to weight gan — but short walk helbee aeonle regulate ther intake by hal > Ithelps fight major diseases. Walking Isjustaseffecive as running for ightng dlabetes, high blood pressure ancheart ‘scase, according to US researchers Comparing the twe groups. So long as you bum the same number of caiores as ‘rune you get the same Benet in these ttroe areas. Tal means walking for tle bt compared to 38 percent of OF Your SYMPLOMS those using only mecication > Itreduces symptoms of menopause, Ifyou ae facing the menopause, gel your ‘walkng shoes on and you could reduce the seventy of your symptoms, paricuialy hose elated to stress, ansety and depression. pout 40 minutes’ walkng fve mes a _weok was the point the boner wcked in = but that di’ have ta be dane all at once Researchers also found het wakeng can help reduce stessin postmenoaauss women, too > Walkers have stronger bones (fr life). Every ime your fethithe floor wile you walk, your bones get ot that stengthens them. No ‘wonder women who walk atleast one mie a day nave lahigher aone densty ater menopause than those ‘who wale less. Bu, even after menopause went fate ofaone loss tends to cuts the rate at which thoy grow, walkors get benefits. Researchers at ‘the US Tuts Univesity say they have a slower bone los ate nthe eg WALKING FITNESS IT’S NOT WHERE YOU START IT’S WHERE YOU FINISH This could be your walking mantra because starting slowly and loving it will embed it Inyour psyche ~ establish tas a habit and ‘make it part of your routine for good, Think you're not ft enough? if you can walk then youre ft enough race Start with a leisurely 15-minute amble ‘overy day ot every coupie of days a bulls trom there, isisnta Think you need to lose weight before ‘you start exercising? Ths ie your chance to do ust hat, explains fitness expert Jeanna Hall. Walking is potentially one of the most effective forms of exercise In ae Ite as wo weeks, ve seen women walk Cffincnes trom tht hips, highs and tums. Get your tecnnque right and you realy wil see 2 huge diference in your body shape’ Sho's so righ, why wait when could be aut there burning calories? In an hour you could, depending on ‘your weight, Burn around... 170 calories walking at aleisurely two miles er hour pace 250 calories you stoped Lup toa moderate toe miles per nour 300 ealeries wren you hia busk four miles per hout Find a walking buddy Short on friends as keen as you? If your proers of persuasion fall short, bry Joining a walking club in your area, or if they don't exist, simply start one - go to womanandhome. com to find some enthusiastic walkers in your area via our popular forum pages.FITNESS WALKING ‘muscles supple and, in tun, more fexble an less intry 01 lant move, Don't waste the dark rings, fr yourseia nity Ite ind routine that promises flexity and more sme eremovern' Bed Aad Crekgorchnace ony CLUS isfarmore fective a geting you Be Aa it io a pesto stat of mind ss anne Peetu You don'thave tobe fit ta wall but siete forthe Joanna “Aim ta dat mes on most momings ofthe week working wpe pes Stat anal fous, knees unde and hanes under shoulees, Tuck your toes uncer and push yourself up "V" poston so your hips are high, fight back towards you hips, so you Increase the stretch onthe Back ofyour highs 8.2 great body ewakene ‘eimprover and steaminar to an vere Press’ Keep your abdominals ght and hips level enc slowly it tne leg, extending tbeck and contacting your buttocks Slowly come down, Now repeat onthe ater FOLLOW A PLAN Just getting out there and walking every day wl ‘et you ft, but walking witha purpose and tea plan i. much better idea. Joanna has a gem that really works and feels prety effortiess fr first timers “Walking is one of the best ways for most people to-get regular exercise” reckons Joanna, "This is a five-week programme, but dont feel you have ‘to-completeit in that time. Aim fora minimum of three sessions a week ~ preferably five” SESSION | WARM-UP EXERCISEZONE | COOL-DOWN TOTAL SESSION TIME. | TOTAL WEEKLY TIME WeeK1 — | WakksiowlySmins | Walk briskly mins | WalkstowlyS mins | 15 mins 75 mins Wee 2 | WakkslowlySmins | Walk briskly 7 mins | WalksowlyS mins | 17 mins 85 mins WeeK3 | WaksiowlySmins | Walk briskly mins | Walkstowly Smins | 18mins $5 mins Week 4 — | WaksiowlySmins | Walk briskly tmins | WalkstowlySmins | 21 mins 108 mins WEEKS | WakksiowlySmins | Wak briskly 13 mins | Walkstowly5 mins | 23 mins 115 mins8 i E i i : Walking makes you feel better! When researchers asked people with depression to walk for 30 minutes three times aweek for 16 weeks, they found it had similar mood-boosting effects to the antidepressant Zoloft PRACTISE YOUR STYLE Bo stright and walking becomes easier, youll be prone to fewer injuries and fits your aim — burn more calor. ++ Always look aight ahead, dont look down athe ground. I's grea or posture and prevents neck stress, ++ Koop your arms relaxes, elbows slighty bent and hands gent Move them font to back not out the sides as you walk, and don't let, hands ise about your chest. Going Uhil? Bond your arms more to puma things + Stan tall th shoulders stacked over hips hips over feat, Leaning lorback is @ne-na, even f ill Hoviover, you letyoute going own a steep incine, but stil keep Ings over foo ++ Wal nsturaly and don't ty to change your stride length go wth instead, Butto nevease your speed, take shorter steps rater than be ‘temptecta take longer ones “+ For the right footwork strike wt ‘yourhea! fist, then rol through to the ball of you foot ‘amu H programme , WHAT SHOULD I WEAR ON MY FEET? you're serious about walking for fitness, aways invest in proper walking boots or shoes. Ordinary trainers just won't hackit in terms of giving your feet the right support. Boots are preferable bbecause they can cope with any terrain ‘and weather condition, and give realy vital ankle support. Hyou'te likely only to.be walking in warm, dry weather ‘ver fairly fat ground, then you could “downgrade” te walking shoes instead. Leather - or not? ‘Again, depends where you're walking: sold leather uppers are best you might run into boggy ground, but they are heavier ‘Good material Boots wil be waterproot, but won't give you quite as good protection when ifs neawy-going underfoot Getthe best ft Ityour boots don ft you property, you won't hhave support for yout fet and ankles, and youl be prone o blsters, chafing and other proalems. Too much room anc teyil uD Lp and down, too itl anc your feet and ‘oes willbe scrunched up. Take 8 pat of walking socks with you te put on whan you'e tying onthe Boats [And go shapping in the aemoon; your ‘eo gellatger as the day goes on. Your left nd right foot wl almost certainly be Slightly diferent sz0, so do ty both £ boots on; and obviously go for anes that 5 fityour largest foot. And near in mind, £109, that yur feet tend to be bigger in spring and summer so youll need to accommodate that. Give yourse'fraom ta manceuute, remembering that you can always wear thicker socks ofan insole in winter Make sure you can wriggle your toes around and bene’ and flex your feet > Are they big enough? Push your toes to ‘the end a the baat, then put your index finger down the back af the boot. fyou ‘cen co this, you've probably got enough ‘0m for your toes to move about, but not to0 much so youl sp around inside. Breaking in your boots You shouldnt have to suffer when you fist wear your boots because modern rateials will make them reasonably ‘comfortable, but co wear them around ‘the house for an hour or so ata time and look out for any rubbing or tightness You can often change the tay the way you lace them up. you're wotied about the fr, you could ty exchanging hem {or a ifarent style or size before youve actualy worn them outdoors {check lth the store adout returns when you buy then). Do ty tham on short walks before you head of for along tek! 3 OF THE BEST: WALKING BOOTS, 'SCARPAR-EVO GTX £180, ECCOXpedltion IDRAK Meindl Respond Lady catswoldoutdeor com (GTK,€120,rohancouk | Mid CR, £140, cotsweh ‘A multstersin bot Ths durable waterproof | utdesccem These boots great for hilhwaking wallong shoe features | feature a cupped hee! They have 2 special ‘tough ubber outsole | stallser ane» carefully “SockFi constucton : withengineeredlugs | designed Contagrip ‘and memory foam ankle forexcellent grip and sole, to gle enough padding for supreme | ieton an aide stitness for supaort, but comfort and supper ange of surfaces. ‘enough lex for confor,LET’S PINK Join us in support of Breast Cancer Care at this year’s Pink Ribbonwalks — choose a 5, 10 or 20 mile walk and have a fun, fabulous day out 7 “thors notin ke FIVEMILE Ger neste | ROUTE! training - and this Alou Pink Rlsbonwalks ths year ll Is such a brillant Include a Smile route ta make the A, cause. Breast event accessine to as many people as Z Cancer Care offers | possible. Chikren over the age of wl £ aiifeline of support | be ableto the age lin or to the thousends of peoole wna ‘he 10 and 20-mie routes has Been face the harsh reality of breast cancer | lowered to 14 so tral i dy ortho every day. Join womankhome at ‘whole familo enjoy together. There this years events and every step se wall guides a keep you going in youtake willmake such adifference * toso many people. Bring fiencs, bing: © family, have fun —and feel proud to, ight drecton so you can relax and he wonderful views! ‘eke part . 2015 PINK Came RIBBONWALKS Editor from, you can join @ guided wal ‘round some ofthe Uks mest sunning county esaes. Sign up now fo Alenheim Palace, Oxtordene Sstrdy 9 May tute WOMANS tevepsterforjnt 25 | Sturgnyt6 Moy Youaeleoees ter everystepcrtne way | Saturday 6 une ioyinewakandvaseatiost00te | saewanpts sos ‘Glowing Prion Ta PINK RIBBON Postal hot fod NIGHTWALK Meal Free entry to the venue grounds inthe bea (reduced entry fee for fiends and family, oncen on Saturday 4 July. fl sights and landnarksBreast Cancer Care isthe only UK-wide support charity helping the thousands of people who wake up tothe harsh realty of breast cancer every day. The specialist nurses, oeal services and emotional support network mean ‘there's always someone to turn to for information and ‘support. There are many ways to face breast cancer...Breast ‘Cancer Care is here to help people find thers.WAYS TO ammo ides Sculpt and tone your upper back and shoulders for lovely elegant definition, plus a gracious upper body posture, so you won't want to hide under your cardigan this springUPPER-BODY FITNESS: THE BANISH-BACK-BULGE SQUEEZE bent. Keeping tummy muscles pulled in, lean forward. — height. Now, slowly squeeze them back so your ‘elbows are inline with your shoulders and you can feel your shoulder blades squeezing together, hold for a second then return to start position. (I you want to work harder you can use two small hand-weights) Do 20 reps and repeat th's several times. SEXY SHOULDERS ‘Stand with good posture and feet hio-width distance ‘apart, knees slightly bent and tummy pulled in tight. Extend both your arms out to the sides and keep at ‘shoulder height, with your palms facing downwards. Now, slowly rotate your arms in a forward circular motion for 50 counts without dropping the height. ‘of your arms, then repeat 50 rotations in the other direction, keeping the arms at the same height. ih THE PERFECT-POSTURE LIFT Lying face down on the floor, place your fingertips either side of your head by your ears, and have your arms bent with your elbows out to the sides. Keep ooking down at the ground and aim to slowiy it your chest very slightly off the floor = you con't need to come up too high. Perform this move 0 times, then rest and repeat three times in totalLove this? Did you know you can download all our magazines direct lo your lablet and enjoy on the go? IPAD * KINDLE FIRE * NOOK * GOOGLE NEXUS Fashion, beauty, food, celebs, health & more...FITNESS IF YOU ONLY DO ONE THING omy * #. hiDont tell me Fax getting hot TO. GO TOs |= Around tess. uses Stee ee potato eter ted sudo Holes Sarina, ls fey ane eariaeteiee al feeeetcaceee ee eee Een Sool eet estes eto Wear com sins nd aed eect in Sat yb fn ae teting used tothe water Pieter Sroka tink aboutinprover eee rm A swim of20:30 minutes et tines a eee RS optim, Sart slow) and bul up over the wees Vasey ike, sary the sokes 7 Some people get hooked on EF scutes, excuses — Pm too busy Cosa Igethome ote Terese weg aque exercise, others just work out Thate geting see, ene aomee csr, re rmeney fr equipment and just ‘you work out agains the to keep fit. The rest of us join no ime to spre! The problem stat resistance ofthe water, clubs and have a guilty burst Gheyeuwantto be ter you need to once ina While, or blame _beleéby the nose oan acy tat EET yes ike, Enjoyable act whet we all session cost around busy lives for doing nothing —heed-tts eft and reulry te impreve 350. at all, But there are gentler wrth it our spts and tone ur body. Pus it can improve your memery. ways to get fit and look fat testy staminn and even your sex Weli “Llike the idea of gentle movement” STRETCHING This gentle form of exercise is suitable for all ages and benefits your wellbeing, so Is ideal for those who lead demanclng and stressful ves. Keeps your body fexe and aves yous felng of welling. Pex x theteyto neat rts and muscles sete trereses the wrote bed making every movement en Most us nove cases with Setching sessions Yoos and Pists are botoesea on Sueteing No speci ts recured wear comfy wack botoms ane sweatshirt One good book otis Steching by Bob Anderson {14.9 ameron cout wn realy cer nstctons Two cases a week wil Keep you tenbie bt you can sth gent athe wen Ie Esa Yu wont se weight 5 his Isnot a fatbumng exercbe Coarse Cowes eos nothing te seten at home but cbs ane cusses citer widely “lwont to be more active and like fresh air” GOLF ‘thas never been more popular, especially with women. Enthusiasts are all ages, shapes and fitness levels eae tees eee Rese ecnicy legs and back Goa art Setar Societe) eat eee more fest ad ey, ‘Try 2 driving range or “Pitch webu see yout he Idea. Than progress to aPar3 Choon ee shots em Sreiiceoeecee mea bara you ee Cinna bored ets pected cere eeret ti but depends on your tev ef enbusesn Nee eee medehalto trohous wile See Sato seonetes Youur at of ears, Sa eee tna vr. Wth regu Pattee ERS rececehis cereal cos round 200 fr 3 30min secon. Gofcdbs unica eave ness “Back problems moke exercise difficult for me” PILATES Gente and relaxing, Plates is ideal for those who want to improve their posture, who ‘suffer with posture-elated Pain, such as back and ‘shoulder, of who feel lethargic. Fesdom oon movement ingroved pote nd icant: Te technique cane abuses te sett rents Cette Pts Fendton pitestordation con bron Hermon Pltes (Sanhercmarotte cou ferecognsed cnet: Do ty tech youse tom 9, voor book though ey convey ene oe Pines ena Cece ot the teacher nd avid mst cases ‘nth ge mambers No spec cing secure Tce a week wth sessions of pls home programme, Once sweekisbeterthen toting Noweitless bt dente congeot spe cea From round 20 pr session, batty sensor ay be cheaper GYM ALTER: ATIVES FITNESS. “T wont fun and company when / exercise” TENNIS Ws a social spor that people enjoy because is fun and physically challenging, and delivers everthing you need to keep flexible Abril crdovescor Sait raed Aeaty ads great ore See ea shir played ata vas di ogesve spat eee er feces soyou cen ly yea ato eee eee Tenjon ct, were pee eee vate ad ayn cote Seen eee Aga of oles played eee ae 2 goodleet tress Doubles peer! ts the seventies and ges ais eee Speen eee Delve ate, ye pes ESTES costatlest 00 erie rece abot 32 ere een £50, butshoparund ferbthto tnd PerensFIVKIT Cent oon eee aT Ea once to work out. Here’s our pick. Sa pes ssh pe sca oy ait a eee, premersttar a8 cor ae pmpesimeonsinsis ze [eG ESC Essentalsrangeorflexilly “+ Glenmurtechncalbaselayers + MaXimus Rebounders can nelp + Helly Hansen W Aspire Jackets ‘wotkouss. Tine Ou Tee, £62:Reacy use technology to regulate body yaus bum calres and get ade fom IghtwoightX-Cool ot Whatever Pa, heat anc reduce lactic acd aule-in, improve pasture and balance, rom —_quikedy, indproo! abi. £90, caximsife.co.ue helyhansencom everysocandentnis: £3999 socksnon co.uk+ Shock Absorber Active Mul ‘Sports Supperthas cupsize: support pack opening, maisture “+ Teablazers ate te devine trekking tousers wih Bteguard* Dynamic Mosture Conta” ane wicking £3) shockabsorbercouk _UVFA0* protection. £89, rohan. couk ‘According to wareable.com, the biggest website dedicated to wearable technology the Fitbit Charge HR is one of the best new fitness trackers around for gym goers. 4 20% “+ Boomboom Athletic anks and tees are cut foc fattening f 50 you fealiess seliconscious. From £5, boombeomatheticacom Agtalr~briiant or protein shakes The Fitbt Charge HR logs ‘a wide range of exercises, classes and workouts thal ‘ner trackers con't by ‘monitoring your heart rate ‘tom the west Using heart rate data rather han jementt tells you d you're working b Iealso monitors seep, IT “1 TRIMR is a ater botle anc shaker alin one wth a Cyone steps taken, fights climbed, distance traveled anc gives ‘a reaistic estimate of he rvumber of calories bumed, © wackypracicasscom “Nike Free 3.0 Print trainers supnocive, controle ane encourages natzal moton to help increase fect strength, Prot to. £85, sports. cou ‘The Fitit Charge HR pais with your smartphone to alert you to cals — great for when youlte busy working ‘ou, There's no GPS so tracking of running and cycling isnt completely ‘accurate, but til snow heartrate,tme and calones bumed. You ean wear tin 32 shower butts nat fly watera:oof £118.98, wareable com yi —_ za, “+ SPANK Activewear range has slimming wastbands ana ulin bras n onitend colous, Peps 2 Tank, 56, spanxcoukOFFER FOR YOU on BoomBoom Athletica Sportsw We have teamed up with luxury activewear range BoomBoom Athletica to offer readers a fantastic 20% off the full collection Designed by fitness fanatic Ann Johansson, the BoomBoom Athletica range truly responds to the body for improved sporting performance, helping you to withstand the demands of even the most rigorous training session. Featuring advanced fabric technology and award-winning specialist materials, styles streamline and shape comfortably to the female body. A longer fitflatters the figure, while allowing a full range of movement during exercise, whatever your workout. Each innovative design is made from high-quality. materials, such as advanced compression fabrics. Which help to keep oxygen flowing to muscles during a workout. These fabrics are complemented by fine mesh panels which offer excellent breathabilly, keeping moisture away from the skin, The super stylish collection includes spin pants, which feature added padding for extra comfort, 26.2 cropped and full-length leggings and a gorgeous range of tanks and tees to help you work out in style. ‘So whether you're a HIIT fanatic, a barre addict, of spinning devotee, let looking great lead to a better workout with BoomBoom Athletica, To redeem your 20% discount, go to boomboomathletica.com ‘and enter the code FGY20 at the checkout. Offer ends 28 May 2015. Happy shopping!QUESTIONS & ANSWERS FITNESS HELP WITH GETTING FIT Our expert Lucy Wyndham-Read is here to motivate you and help you sort out some of your common fitness problems WHAT IS HIIT TRAINING? This seems to be the big buzz ‘word now in fitness, but 'm net quite sure Lknow what tis and how te doit Can you help? HIT stands for High intensity Interval Training, also known as Fest Training, t works onthe principle of apalying short bursts of intense paced work, folowed by short prods of lower intensity (which eet Seed prereninhoteatey Pui Prt er peeacreirenseen Pec aren ee you can get your breath back, This can be applied to any form of exercise, walking, ning, swimming to eyeing ane sus every fness level. As a trainer this |s something nave applied for yeas, ass the quickest way to get results, increase your fness and achieve fat loss. This way workouts can be shorter and get better ress. For example, if you do a 45-minute power walk ata moderate intensity, wil FGy TIP ra ay bes aphenepaciinoplet WHY DOES IT HURT ee TO EXERCISE? | onen get. sore Soeur eits ed in ect Sanat) pated mena Carcieri Roshi int ere ty ere ert peter ea tie MEET THE FITNESS EXPERT Bxarmy Lucy ‘Wyndham-Reea isantness expert with more ‘than 17 yoars' experience, She Js the autbor of, several bestseling fitness books and apps, and appears on TV and radio. For more see Iwnfiness.com, burn fewer calories and ess fat Sn ityou 109 12-minute HIT walk with 45:secone bursts of wakhg at a high intensty. The reason for hiss hat when you increase the iniensy of the workout for short busts, you create an effect known as POC. (excessive post-oxygen consumption) ~ ths basicaly means you increase te number cof calories your body burns forthe next 10 hous. This is why HIT s sucha hit For ‘more information on MIT and some of my HIT workouts, vst Wnfiness com HELP ME IMPROVE MY POSTURE arethere any coxercises | ean do atthe desk to stop myself from slouching? Most of ustonat nd we spend more ind more me sat woking ong hours stourdeste anc thi can leadto poor posture and siouching,sohere area couple of ways keep perfect posture atthe ces Sek = Post note onthe sie ‘ot your computer so tats in your peripheral vision. Write on ieee cube” then everytime you see, Imagine someone has hopped an ice cute down your back This instant re-conets your posture as you pul back your shoulgers ang linyour chest Als, you can, getup tom your desk every 20 mutes 3s siting for longer periods compresses your spine and aso stars te slow down your metabolism, as ‘yout Body sees ‘rom ths nactwiy that t coesnt need tobe burning calories. Walking ‘round wl aso ep lengthen your spine » Want to know more? To find 10 easy ways to get fit for less, visit womanandhome.com womantheme 5.090 vou 83Tired of the same old regime at the gyt eee ly Nathalie Whittle about the unconventit ih ars fave put the fun back into e 5INEST + dian't think it was possible to get fit in 30 minutes!” Andrea Kilbride, 35, i single ang lives in London, She works as @ media manager “Tue never been afitess fanatic ~ and Itrought ny hs that wouldnt ever change. Bu last November, a taint at my local gym = which | ited in and out of ~ tol me about Primal Sees, anew 30-minste workout combining natural mavements with exercises using kt such as ketlebells end power bags though, ‘Could aly get in just 30 minutes? ‘turned out there were ive liferentcacees ~ stength 6, perm and consition ~ each designed as @ Ceult clas, where you perform an exercise for 30 se fore moving onto the next. doesn sound like long, 28 led a sand bag above my hoas in my frst class, could have been 30 miutes! Happily | dnt give up, ane ater dragging and iting everything from mecicine balls to ele bels, | coulent believe how powerful et = and k's that fecing that's ensured sil going tocay Every class eferent the renew class releases tension inyour arms anc legs using feam rollers, while the perform fs pushes your muscles using equament such as umbels and ladoors. ts $0 fast-paced that you don't thave I got going on at work aby stess-aieving, sed to thnk hae te devote an evening to exercise now can do a workout ane meet frends straint ‘And | never thought Fd sy i but even though I now always choose the 20Kg power bag aver the 8kg, or the ‘advanced’ exercise over the ‘negiers, feels as though the lasses ro over bofare they've Begun i's meant ny ifesyle has completely changed, 09 ~ Ino longer come home ang reach for # ready meal. Instead, m aking fresh, healthy food, and | enjoy it because, net only | sleep better ang have so much energy, everyehing fom my skin to my har los healthier Now Im Keen to complete the Great London Swim, a one-mile, open-water si nga “e0| 1's achievable. mer, stronger ane more ve than ever ~ [never dreamt an exercise cae ot work schedule meant and | has to fine ou have time to tink, despite not rake me feel s0 good! 4 TRY IT YOURSELF |» Primal Series classes are held at LA Fitness clubs | nationwide, including Essex, Leicestershire and | Birmingham. To find a class near you, go to aftness, | | couukiprimalseries > Faney something similar? Virgin. | ‘Active Health Clubs run ZUU classes nationwide, which | combine highsinterval taining with exerises based on seven primal movements. Visit veginactive.co.ukl2uy REALLIFE FITNESS SLEEK TECHNIQUE “| feel as though I've got age on my side again!” Mary Beattie, 65, is marred to ‘Simon and has four eildren and nine grandchildren. “when | was younger, | prided rysel{on keeping ft and women joined the conference ana we wore ready to sta ‘Atrough you could all hea leach other, no one else could sea me, apart from the 2, sowhen, twa yours ago, instructor, so | dd fe! noticed nyse stooping settconscious one and needing to hele onto Tim now a stone and a half something to get up from the foo, thought, ‘Ths eant be right” Atthat me, a fens mentioned Sleek Technique lighter and my confidence wen im walking down the street has soared ~ |e! about sikinchestallerbecause ‘an online ballerbased workout, | atomatialy draw back and just sai, ldo it my shoulders. ‘Ahead ofthe session, Hog Into each class eary row, $01 can chat with te ceived an email explaining howto setup, and twas surprisingly simple. Within minutes, ves chatting to face on my laptop with Instructor, Victoria, about my goals. Thon several ether cother women, and ve got fends all over he works from South Aiea to Sa Arabia. And the best parts. n0 mater where Iam, 9 cassis cnly@ tap away on my iPad” +E TRY IT YOURSELF i > Get started at sleektechnique.com > Fancy something similar? Seen on Sereen run daneesitness classes based on | the moves of Beyoneé, Katy Perry and Brune Mars in London | and Manchester. See seenonscreenftness.com for more, |FITNESS REALLIFE Wele7N “Learning Voga has made me feel alive again” Kate Redle-Hopes, 44, ives with her husband, Bryan, in Oxford. She works as a hairdresser. “Yoga became my'medlcine’ when, tree years ago, severe back pain caused by scar tissue stopped me in my tracks. 1M. 9889. 0m not yage to wayasa ane Yogaites 2 Yogs Venue in Oxfor, sing Io rebuld my strength. But then after two years of reing on it each week, my tutor mentoned a te-nour Voge warshop, Iwas ry something new. Te always been a Maconna fan, so the idea of combin yoge and Voguing imitating te 80s eatwak poses - was fxcting Imagined fd end up ina class full twentysamethngs 501 was televed find everyone was atleast 30, and when the tikes of Prince, Madonna and Diana Ross staried blasting through the sneakers, hac this real urge to move! ‘As we were ugh howto Ue the 'mogel poses In with Basie yous ther as 10 say, T made a complete wit of myself hen! But after an hour ef breaking down each sequence, we finaly started to syne ~ andi fel fantastic. Ordinary yoga is ve rer 0 fet wondertulta be able to sing along and laugh iogether = anc the ana ‘Atenas ‘lunbing and when Isaie, We nee: ta do ths every Friday ight the response was a reseunding, Yes! ‘Yoga may have helped me wth my back physiealy, but Voge ‘made me fee! lve again and reminded me thal even though willnever be 100 percent better, Im stllapable of a 5 convidence Pd never fekbelore. J, we all agreed we fet lke we'd been aut ‘getting up and dancing — and having fun TRY IT YOURS! > Voga is only available in Londen, but founder, Juliet Murrell, plans te bring Ite other parts ofthe UK. See vogalondon.co.uk > Fancy something similar? Yogalates classes, a fusion of yoga and Pilates are hele throughout the UK. EO UNTSS «| now realise there are no limits to what | can achieve!” Deb Haris, givenit enough thought The 36,lssingle class was broken Into two and works minute ‘blocks of each ofthe asaherse cote excicises; we stated groom, She with hooks and ats te Ives in boring blac then pigs an Gloucestershite. logis in tho cance block ‘When a tiend posted on Facebook Anyone want to run the 10kRace for Lfe wth the hardest workout 'é done, ‘ma’ fst January it sounds rary, but despite barely ‘making tothe gym each week, Ireplied, "Tl doit Te wanted get ft for a wale, butas soon as laid my frst two months late, stood at practice un, said my the start ine of my st 1 ‘tend, Why didntyoutellme — Ithought, Im ready! IMnshed running was 0..doring?” in SS minutes and I knowift I searched the internet for wasnit for Ploxing, | waulent atemauve wrkouts tehelp hava beon standing at te enc. ‘get me gett and came My strength has increased ‘2c108s Ploxing. Aer watching beyond belle since = and several YouTube tutorials, YeelTke Ive been given 2 learnt t's a fusion ofstancing new bocy. My next challenge? Pilates, boxng end dance, Tm thinkng about sigaing Which sounds comatcated- up for The Wolf Run, a 10% Yet looks fantastic! offroad run. Exercise has Aslwas hendess pairof become something that weighted gloves alongside invigorates me ~ and I now seven other women in my fist realse there are no listo session, Wondered ft before combining them — al 3¢15 bests 2 minut! was but it mace me realise how lazy Fd been atthe gym, The mare sessions ai, the easier fand more bearable running became, and wien, what ean achieve! “+ TRY IT YOURSELI > Deborah takes classes at Windrush Fitness (windrush fitnessc0.uk) in the Cotswolds, To find a class near you, ‘see pllexing.com > Fancy something similar? BoxingYog lasses, a fusion of boxing and the yoga tradition re run | at Fitness First clube nationwide. See ftnessfrst.co.uk“te finally found an exercise that does what it says on the tin!” Karen Thomas, 5, ivs wt husband Mathew andthe two deh ape Hand 22 Nevexse wen Tne frumpy. Anurinist and requer spreing ard kate eerie eeeaeen | eers95 nywesh ome aration eres claiming you could burn 10d minutes with Speedtex, t sounded to0 good ta be tue On realising twas a circut-based concept, using ines that respond t Gs But after an induction, eee ou re sweats by i Ws ijust fr the rch ane famous? Loined 14 others in ther thirties to sities and fet ‘ited in straight away However as the crcutt began, my ealy quieKy and | though, t's been 10 inctes and | can hardly breathe" Everyone wears & monitor a on abig screen throughout | kep thinking, Please, no ‘one ook at mine” But when we went through the resus atthe end, it Every week, say, Tm going to beat that n week’ and ator a ew months, everyone was Saying your hear rato and calorie bur are shown ke | has something to werk towards. ‘You look incre even the people trained with ve gone from 2 size 8 ‘ane now ook nthe y underwear, rather than my old Bridget Jones knickers! Im fiter 50 than Ive ever been anc} know ths mitor an fee\ ory again. Ane | can buy pr’ sot just another fad, Speedtex does what says on ofthat the tin ane m > Speecifex classes are held in Neweaste, Leeds, London and Surrey Visit speedilex.com > Fancy something similar? Using a series f low-impact standing, floor and ehair-based exereises, Essentrics classes, held in London and Kent, aim te improve posture by focusing on stretching and ‘longating muscles. Se essentries.comPBUUNT SSI oo scm insider iio uae trends and kit to keep you fit DO LESS, ACHIEVE MORE As more of us take up the challenge of running for charity, Holiday Inn, offcial hotel partner of the Virgin Money London Marathon, have asked experts for their tips to help runners with tough training regimes, And here are two that can help everyone! untilit + For those struggling to get off hurts, physiotherapist Sammy the couch, mental performance Margo suggests dropping ach Andy Barton believes it's down a gear. ‘Active rest’ take the pressure off something as simple as going ‘Don't tell yourself you have to go fora walk or swimming afew and run 5km. Redice the target .gths of the pool, or just taking ‘of the lift, can ig your healthy, without putting su ed on walking will more your joints. Professional athletes easily become the km nun you ‘this technique when —_otiginally plane ening from injury,helping ago, igh le whatever your fitness targ oral SMALL STORY Pra ree ens Cee comer eentaeeer noisieyng SS te a WORKOUT HELPERS ~ YOGAFORWEIGHTLOSS BODY CONTROLPILATES WALK ON 24DAY WEIGHT 5 Wath Roxy Shai s fom, thlynne Rdinsonis an LOSS PLAN wits Jessica 2 Toning andincudes” appthathesworkatsforal_ Smitha four o-minute : relation practice to. “tess levels 69p. Apple werkouts er beginners ub 5 Stovamaroncock —appstowanaooge ay. "E1999, maroncack 510 BRILLIANT IDEAS FITNESS FITNESS SHORT THOUGHTS... Moderate- intensity activity will raise your heart rate and make you breathe faster eee ay and feel warmer. You're cues there if you can still talk, walking outdoors than inside. but you can't sing They aso side faster yetfeel the words to less exertion than they do on a een’ ‘reacmil, and in one study, regular chocolate eaters who took a brisk ‘minute stroll consumed about * We should es alldo a combo of aerobic and muscle- NC aman pees pee Reo g ear Seca a up and jog Ci Reel ‘groceries and heavy ome N Mar siateh ete gardening count, ened tela) Sait too! aie Wel Keke can help you burn ate ol Tmo NTue Ps a Pen ann PrOraricohm cy a tints en raran tO Prcemttntent| eer eee int each week. Onan) Seo een ere eta Poni cs better to run twice a week, every week, than to tun half a dozen times ‘one week and then do no running for the next three weeks. It’s Crs Cec Emre) Deora Set es pee enters Cee ES gL tee ee eas oc and agility! With thanks to nhs wemanthone Ht £099 0. 98womanandhomecom Daily inspiration to help you feel fabulous \ bh BRILLIANT ; ; BEAUTY ADVICE We bring you the latest beauty trends, skincare advice and buys that really work, plus beauty tips and secrets for a brighter-looking you! FABULOUSLY HEALTHY RECIPES We've hundreds of recipes to inspire you to eat better THE BEST. every day — from NEW FEINESS workday lunches and fast suppers to entertaining menus, whatever you're looking for, lowdown on the latest ‘exercises classes you'll find it on our SPRING/SUMM / avaiable that will getyou food channel FASHION TREND omnes + The best new looks — and where to buy them -+ Luxe accessories that won't break the bank “+ Dressing for occasions made simple - for every figure A SIGN UP TO OUR NEWSLETTERS Love woman&home? ;— Get our pick ofthe | latest beauty tips, | a. style advice and | more deliveredto | Rg your email inbox every lunchtime, Sign up now at womanandhome.com‘ou and a guest could be enjoying a luxurious spa break atthe fabulous Bovey Castle Hotel & Spa, You will be staying ina fantasti State Room and will enjoy dinner on beth nights in the Great ‘Western restaurant and breakfast both mornings. You will also be treated to a Champagne afternoon tea and a Body Envelopment spa treatment. Bovey Cast ir istory, exctement lamour and adventure. Where ese am, gol spkes 3t Blahniks fr sinner? But while guests are offered luxuy and indulgen: a stufy hotel where you cant st on the Hunter welies at his isnot future of let your kés enjoy themsehes Bovey Castles a place where you lve out your dreams, hen put your feet up ‘hy do guests choose 0 say at Bovey ‘castle? Well t's Gointoly Because of he \ausious ccar, attention to etal ane utstancing service. might also be to make the most of te championship gol inthe UX's fagshia Sundar! spe, Perhaps ‘available or erful choice of dining options. Of outs, the stunning location in Devon and views ofthe beautiful Darimoor National Park play 9 part. but t's allthese elements tagether that make Bovey Castle 0 unique ‘and wil draw you back tme ater time To fn out mare about this hotel or any n the Pride of ain lection, please vist prideatbitainhotels.com cal 0200 088 3928 for your free hotel rectory, A 1, oF Indulge in trestment or two Rye a oat ENTER TO WIN ‘The amazing two-night prize includes: ++ Lnury accommodaton for wo on ated fans bestest bass, vith nner neces ‘on each ight E45 locaton per person for ‘inner + Dinner tmes anc spa teatmenss rust be booked pir to al-}- National Health in crisis... here's how to do your bit to help the NHS Have a happy, healthy love life — our GP. solves your common problems Back playing up? Ways to ease the ache — and keep it at bay _ Avoiding antibiotic-resistant bugs: how __ to protect yourself from this riskS ETP THE NHS We all know the NHS is stretched, but what if you, personally, could help make a difference? It's not wishful thinking — it’s the new way forward, with health campaigns and doctors urging us to do our own little bit. Here's how. 1 can access round 250 le because wards or urhealtn sence Ifeverfone dal of them, we biame the polticins, could help save ove abilion pounds a year anc stants ta blame al sorts of things for {roe up aroune 12 millon GP appointments! the problems, but the facts, hat cnanging how we, 2 ic you realise that the NHS helps around one milion | indlviguas, use the NHS could aso save an awl lot of people every 36 hours? Its an idea envied al over the world Je asked the experts and have come up wth 21 ways you can help save ime or maney o help ‘even half the amount of id save the NHS enaugh to ~ aheatth service thats ree when you need it—but, as we allots sugging Latest igure show waring times in [ARE are the longest they've baen — possibly because almost we cant get an appotimen wth ou GP, or possibly say ther experts because were used | On top ofthis following some of Ur tips might als save 1 want to wafer an snpainiment quite bitof cash and tie, as well asthe NHS — so its tus are afecting services Ike! win, win for everyone. she millon of us hel theHELP THE NHS HEALTH ways your -_ pharmacis can help ‘Your pharmacist ean play an important role in helping you diagnose and teat miner liness, but they can also offer some other servees that will help keep you out ofthe GP's surgery NHS Health Checks These are aes Ares Cn rcs eeC NCL a} Medicine checks Jus stat drug and cant reme ising uttered from the Royal Ph eal So Flujabs Come autunn many Pharmacists afer these asa pacHor but fyou'e ina higher sk ge el normal Jet them free onthe NHS, you may not have to 2a A Eeseney neste yon al a the moment autin $0 sible to get an emerger rion for medications you take Fegubsly direct from the pharmacist you run out at or bank holiday. Righ cent of also a and many people then head t supplies, you do un aut of a ca now out ths huts pha iftney ean hela You might ao surprised 0 find your ug is rugs tha ate include th puma inhibitor omeprazole, asthma inhalers any migraine weatmentsHEALTH HELPTHENHS At the GP’s surgery Every day thousands of people visit their {GP with help fora meclel problem - but not all of those appointments are strictly necessary. Here's how to change things. (© Move with the times Many doctors surgeries can now dealwith ming issues by phone o: Skype. “youve gota urinary tract infection, for example, lean chat to you by phone, order the urine sample and nly 2 you ifIneed to when the results come back’ says GP and womonghame columnist Dr Rosemary Leonard, "And do sgn up for a password that lls you book paling, your suigery ofers ths option. Coton when my surgery has no telephone appointments lef there willbe a space for piline patents which may go empty I fect, only fie per cent of patients who can book online actually 60 so, ‘© Iryou've got a minariliness goto your pharmacist fest & whopping 57 millon GP appointments each year are spent eating linesses ike coughs, colds, eye infections ‘and even dane 40,000 people a year a2k thelr GP about that one that cour ‘easily be managed by medicines you can uy atthe chemist. "We don‘tust sell toothpaste - we're trained heatheare professionals” says pharmacist Raj Patel. We can diagnose a problem and give medicine 10 treat including wing @ presergton for sme allnents, meaning you may not have to pay" The pharmacist vil also refer you to your GP if they canthels. “And this may help you be seen quicker’ adds Ra "Thad a loner mide knew was shingles, Sne calle her {GP told them she had suspected shingles anc thoy gave her an appointment that day (© Use the five-day rule Ifyou do cevelog something minor, “spend fve days trying to treat yous says Dr Leonard. things haven't got beter ~ of fat any time they get worse, than that's the time to speak to your GP" Many hesses, however wil Improve on their ov. “Pharmacists are trained healthcare patient recently with arash PrOfessionals — they 1 can diagnose a problem and give medicine to treat it” ‘© Cancel your appointment you don't need tA staggering 12 millon people & ‘year don't tur up or ther G? appointment = not only does that waste an estimated £162 millon, magine how much easier it would be to get an appointment all hose people cancelled” says Dr Cannon (@ For tests and checks, askwho else might be able to help “GPs arent the only people inthe says Dr Cannon, Contraception and sexual heath can be manages at specials, clini, wile practice hurses do many heath checks’ And itonly costs the NHS a relatwely small £20 you see a nurse for something ike an asthma check (© Never, ever be afraid to seek he something serious For example ifs ft cheaper to reat chest pain when itfrst ‘occurs, than tis to vy torewve someone from ahesrtallack two yeas later, KNOW WHEN TO VISIT A&E ‘We know you're net silly enough to goto A&E for problems lke ingrowing toenals ‘or a sore throat (which some people have bbeen known to do) however, we admit it is confusing to know whe you shoulé se wien. Here's arough guide ~ butf you Unsure, always eall 1, your GP or the outothoure GP. > call an ambulanes of go to AKE I's 9 true emergency —this might be things the severe chest pan, a broken bone, severe bleeding that can't be stepped, trove with breathing or anything ese where you thin urgent help uly s requiree > call your out-of hours dector if You feel rather unwell, but dont think you're in any Immediate danger. "They can send a GP, adise you to goto ARE, or help n another ‘way over the phone’ says Dr Leonard. She prefers ths to using the NHS’ 24-hour servo, aut fyour area doesn't have an 106 womanthome ee. S008 You foutathours GP, then 6ocallthat number for advice, > See your pharmacist i Youhave any end of mina illness Bee an eye infection, cysts, arash, cough er cald. "You don't have 10 alscuss them on the shop floor = ‘most pharmacists now have a consuting room,” says Raj Patel, > Go te yourlocal Walkin Centre or Miner Injuries Unit it You have a problem eo a ash, stain, srain, 2 cut that might reed stitching or a minor infection that cant ‘wat for your GP or be helped by pharmacist, > Go te your GP You have a problem that nods slagnosing or eating wa presctntion medication, Especial ifyou have any of what doctors calredlag warning signs, ke unexoiined weight lbss, uma, long-erm pain ar sudden changes In bowel habs LOOK AFTER YOURSELF eathy people don't need dctrs and as such “the best way we can ake pressure off the NHS st look after ourselves abit ore” says Dr Camen, > Know your numbers High lose pressure, cholesterol or load slucace an couse many heath robes. Thase over 40 canbooka fee NHS heath check tthe Por phamacy whilethose under 40 canbe tested tmany high-street pharmacies fries than £20 > Dothebiga top smoking ine sensiby, wach your weight and exerci This won'tjusthelp reduce the risk of Sevous problems ~ smokes, fr cxample se thelr 6? more often for rine reblems ike coughs than non-smokers 4" says Dr Cannon. > Have eguarevetests“Dabees high ood pressure andrasedcheletrel can alle pote this way say optician Nel Hien rom Benet & Baty in LiversWhen it to drugs. Wasted medic 1d medication costs £300 millon a ‘year — that's enou vena enough py 32.75 ions. Help cut the bil “We FGY TIP nec Lae eel) Pe Cun cc stvlghsto the chem, saving ng you tne, too.HAVE A HEALTHY LOVE LIFE What can a doctor suggest if your sex life runs into problems? GP Dr Rosemary Leonard gives her prescription IN YOUR 30S The good... > By naw, you should have overcome ‘your isecuties about sex, know what you Ike and, together with high harmone levels, this should mean really good sex And the bad... > PROBLEM 1 You're desperate fora baby, which means having sex stops being romanti and turns into @ mechanical baby ‘making process instead, This can be a big turf especialy for men, who may have sexual difcuties under the pressuce. ‘The solution Try not to let your sex fe be ruled by he calendar Sperm can etal ive for a good twee days inside ‘2 woman so there's no need to be at ‘everynight! Good sexis romante, not just ‘a mechanical process > PROBLEM 2 You've justhad a baby Youre tired, sexis at the bottom of your ‘agenda, and when you do get round tot your vaginas dy ‘The solution During breastfeeding, the ovaries are “swatches of, which means ‘estrogen lavels are vary low. Don't worry _boutit once your baby is weaned and you stat geting more sleep, oestrogen levels wil rise and your body wil get back tonormal nthe meantime, vaginal dyness can be eased with topical oestrogen ctoam ‘rom your G?, which can azo often help ‘any residual dscomfort due to scaring ‘tom an episiotomy or tea. IN YOUR 40S The good... > Research suggests that ibe peaks In wamen inthe fortes, There's no need tobe embarrassed about having 2 realy high sex erive— in fact you should enjoy And the bad... > PROBLEM 1 Your ‘amiys complete, and you're desparate not to accidentally become pregnant ‘The solution Don't leave contraceation to chance. Good iong-term options include ‘a implant, whieh is placed inthe arm, or possibly beter stil the Mirena col, ‘which ofen has the added advantage of making periods much ighter as wel> PROBLEM 2 Sex — who has the me fin the energy fr that? You'e just so busy, whatwith jab and looking ater the Kes ‘that when you get Into bea. youre so exhausted, al you want todo is sleep. ‘The solution You may think i's abit naff and not for you, but “date nights™ really can work. even wih long-estabishec couples, Once a month, make your relatonship your priory for an evening, Ir possible, palm the kids off on someone ise ~ you've no family nearoy, a reciprocal rangement with some fiends ‘ean work well Have a romantic evening together, dant get too drunk ~ and get to bec est, > PROBLEM 3 Your periods are all over the place and you dont ike the idea of having sex when you're bleeding ~ and when you do have intercourse, eels Uncomfortable. The menstrual nas that can occur around the tme of he rmengpause can make having regular sex cifcut. The fortes can be atime when ‘gynaecological problems, such as fbolds can become symotomati. The solution There's actualy ne medical reason to avo sex during menstrual bleeding, buts something you shoul tale out with your partner fst. See your doctor to discuss reatments to conto he Bleeding think about the Mirena col 3s before, You should aso see your doctor if sex stars te ecome uncomfortable You will ees {an examination and possibly a scan to sor. utthe cause you're trying to get pregnant in yur late thirties or fortes and is not happening, When should you seek help? ‘After 35s quite normal for ito take. a year to conceive, and some doctors say to waita yearbetore seeking help. don't agree — uniess you've already had atleast ‘one child with the same partner within the past five years. you're tying for your ist. baby asa couple (whether or not youve had children before with other partners), six months is enough, ne matter what your age. Thisis especialy the case fyou know you may have a problem, such as very lmeguar periods ora previous pele infection. Itean be helpful for your GP ityou take ‘a menstrual dary and anete of when you have sex. The problem can just be wrong timing, or even trying toe hard (having sex to often can lower the sperm count. ‘Your GP should offer a blood test, to bbe done curing a period which will check baseline hormone levels, including flcle stimulating hormone (FSH) an¢ luteinizing hormone (LH), plus level of prolactin and thyroid hormanes, which as affect ovation. ‘Ahigh FSH level and 2 low AMH level (x08 below) can indicate the ovaries ae running ‘out of flces, while a high LH level may Indieate polycystic vary syndrome, which «an lead trate ovulation ~ and periods. ‘A.check of whether ovulation has ‘occurred can be done va the progesterone level which should be taken seven days after the estimated date of ovulation, Home ‘ovulation tests ae a good starting point ‘Some GPs may also be able to arrang 8 check of ant-Millerian hormone, or AM, a measure of ovarian reserves. Ask your GP for atest ityou'ein your late tities, though avalabity on the NHS varies. ‘Atleast thre ofeasesofinfertity are ‘due toa male factor 50's worth your partner giving a semen sample, dane by appointment at your local hospital. This ean how the absolute numer of sperm, pls the ‘umber of abnormal sperm, and check for >> womankhome 5.600900 187 IN YOUR 50S ———_ Infection tat cou ere wth he aby The good... twsvim. Ths ean be treated with antibiotics, trogen levels after the menopause mean the and a bordetine result an be successfully > Younolongerhaveto i vaginaltisue becomes tackled by Ifestyle changes, le stopping ory about an accidental! thinner andless most “smoking and reducing aleohol intake, pregnancy s0,you can enjoy | The solution Special youve had heavy ox painful periods, a Sexwithoutary concems, lubricants avaiable from pelvic utrasound sean ean rule out fibroids And ityoure na long, cvemists, such as Replens, ‘or ovarian cysts. However, it can't detect relationship you dont have to: canbe used daly to help blocked tubes, which need 2 special dye Aint plume up vagraltssues. test, organised by a fertity cline And the bad... °°3882209%._; 00 babings wane cer asa cream or pessates sight increased isk o > PROBLEM 1 You're inthe vagina. hiss only! cancer and blood clos, ‘The next stop isto see a fertity forevertiiowng ofthe | avaiable on prescrpion, especialy wth ong tom specialist wholl assess your ease and watandopeningtne = AUdoesnt have te risks | use, Frthisteason, many, ‘Whether you may beneft from something window Hot fushes and) | assorted vith anced HRT | doctors are uring like intrauterine insemination (UN before sweats tat occur around andeanbe used ong tem. | prescribe justo boost the tme ofthe change can | > PROBLEM Youjustdont | sexe. Inthe ene. be areal passioniler ‘ee! tke sex ary mare. Your shouldbe your choice, but The solution 248 Wo red Thsis | youl have to cont wit “rust (PCT) or GP commissioning board single dwets onthe bed | common aferthe menogause, | your doctor you understand ‘There are NICE guidelines (available on lightweight tor you-heaver : and agar lowhomone levels | the risks InoWved nhs.uk) about IVF availablity, such as an forhin. HRT can he, to, festosteone-epiacement upper age imi of 39 and being infertile butethertesiments fom low levels oftestostrone, | patches for women, hich {or at least three years: However, PCTS your doctor such as clonidine : whichis produced in small! used to be avaible fortis have addtional exclusion criteria, ke and $5Rlanidepressants, | amountsffomthe ovares | problem, nave been taken having no exlsting children from any ‘an help contol your erratic. | eforethe menopause. aff the market dve 0 previous relationship, In some areas, body thermostat ‘The solution Being honest, | unacceptabie side elects, these rules are aso applied to other > PROBLEM2 Yourvagina this one's ificuk HRT can | such as acne facial nar ‘weatments and even referral to a ferty {eos uncomfortably cry. Low | cortany estore yoursex growth and weight gan, inc You hould be able to find out the rules in your area fiom ether your GP or bale IN YOUR 60S The good... Lifes less busy and pressure, and You finally have the tme to enjay sex ana Price and the chances of success can vary but before you pay anything, tak to ‘yur GP about what treatment yeu'e ely to1need, and your chances of success. Treatment with rugs alone to stimulate ‘ovulation is likely tobe alot cheaper than conlyrequing one day in hospi PROBLEM 2 He can’ get an erection © cant manain itor long enough to have sx, and he's too embarrassedto see the doctor #5 40 per centof and simple procedure, sometimes Erect dystneton af IVF ICS (nraetplasmie sperm PROBLEM: Youcantfelanhing sry | menover he age of 40, and becomes mich Flector ied vhersthespemomntis | mace Yourvagna anc pele foorustteel__ more conmon wth nresng oe. not lomisaspecleedfomotNVwhetes sack Termuscesthatsupprthe pee ‘ata sens problem tough a can bea RORETIIEEMI cr tecone weaterondthnnervin age, | sn ofa seus undetyrgheath oben ands even more expensive andthe svetchng a ocazed ng Such as hea ease or diabetes, De you herewer by ceca abit oten any causes smptons The soliton Na him ul he sees he Webtes-Heagowikleensesallferilty couple of decades ter locos erlang tat sas oreo do lies nthe UK and pubes its of Te sokton Errand mor exercises with hs general het fans Even rents. Onceyuhaves sors ot me hn st dg pbc ferences | thers ning sets wongifs bet fr Gils checkthak peas Youcanefen | Jon Pits cs vnichwil akonep to | hetoget proper resent toms doctor save money by taking resus of ets Stengthn your abinporan‘coremuscies, | afar than a dodgy net ste And the i ready done byyourGR.bundontempect anc precireeshny sthome fyourenct good aewsis thet leer fe ave i your GP to prescroe any medleaon~ GRC eMC? | Socks SITET oO 2 thathasts come fomthecini andean —fyoucansse soecaatphyscherepst.__lowcostgereremeticne overt courte; 8 consiceraby you fa bi Mote severe vagal sucness may require so.evenifhe doesnt qual free NHS : fortune surgical conaction, which nowadaysis usualy! treatment itwont costQUESTIONS & ANSWERS HEALTH THE TROUBLE WITH BODIES is that they do have a habit of going wrong from time to time! Dr Rosemary Leonard. answers your common plod RT Sey Uy! eee ear: aera See eat) Sears Petes Eooreeerenoes Pia menopause, ad for most pe rary Pritts ro Pepe health questions DOI REALLY NEED AN EYE TEST? My older brother hhas been diagnosed with glaucoma. He stid | should be checked out, but my ‘eyesight i fine and i'm only 40, x0 is this necessary? I dan't want to have to pay for ‘an eye test unless I realy have to. In glaucoma, there's an inerease inthe pressure insce the eyebal.tusvally occurs because the drainage channels fiom the ‘eye become blocked. thappens gradually Inmost cases, and does not cause any symptoms fr te st fw yeas, However, ‘he high pressure ean damage the nerves Inthe reine ~ the ight senstive membcane Inthe back ofthe eye ~ and fie unrest. Ita cause loss of sight ts a common condton,atfecting ane in 59 people over ‘he age of 40, you have afstdegree relatve paren, sibling} wh the condton yousre mare ask anc enttied to free eye checks atthe optician from the age of 40, So do make an appointment ane dont worry - you Brine ena) peer rer Em oe [a Reve) kar Tent een ee et re a ier ieee rrr ree ey center Poets petiods that ean often areemer aria pirel Prin erie > For expert acivice on your health and wellbeing, visit womanandhome.com For more on Dr Rosemary soe: drrosemaryleonard.co.uk @ DrRosemaryl, ROA Peper Sean Eres Poaceae yt) MEET THE HEALTH EXPERT DrRosemary “Leonard works asapartsime GPin eowh ‘London, where she has a special interest in women's ‘health esues, andi the recent doctor on BBC Breskast. WHY ARE MY NAILS ODD? Peoriasis runs in my ‘amily and, lke all my siblings, have sealy patches on my elbows, which really don't bother me that much Recently though, my nails are starting to ook odd and rough. Ist possible the two are connected and, ifs, whats the treatment? Would nail ‘varnish make matters worse? ‘Aoout nat fthose who have psoriasis have changes inthat nals as wollas tho sn ‘The most common abnormalty is smal pt fon the surtace af one ar more nals, but the nals may also separate from the skin underneath ‘or sometimes the nal may change toa yellow-brown colour Ifthe changes are only mil, hen tay nat need treatment and you can eover the nails with varnish though do ty to vole removers that contain acetone, 28 these may damage the nals furher More severe nall changes can sometimas be helned by sterocs or ‘alpotrl creams appledto the base of te na, Howevey, the mest etlectve treatments are powerful reatments taken by mouth, tmatreduce inflammation, such a5 methotrexate of cciosparin, However, side-efecs, such as changes inthe biood count mean that hoy ae only used whan nal changes are severe womanthome 81090 00 MMTREAT YOURSELF OR A (Cl stanoaro szessue | COMPACT SE ISSUE Please tck your prefered payment method Sor Cl ayt2t ss peryearby UKDiectDebt saving ar: te (ic 55) Dear Reader, (uc yearebequlcredtor debit ard (2 issues: Pays 28.98, Having woman&home delivered saving 45% fl pice £55) ‘each month is a luxury you can |”) UK 2year chequeleredtor debit card (24 issues): pay just £58.99, afford with this brilliant offer — saving 46% (ul pce 10) ‘veseas racers canoe nets tou west onthe epost page arcs YyouRDETALS. and it makes a lovely gift for a friend, too. 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Go} “ssf; phitosopiynow is patty aicks to take yes off | do less, do it better!” SALON HAIR EVERY DAY The wardrobe a 2. CHANGER LP & every woman DAZ iC should have a= = cs y bi to ae keep from Collech your partner r espera Bee Rr yy New flavours with ¢ Zs 1ISING TIPS old favourites A MONTH.OF . SABes | \ VE \ \IMPROVE ‘front Y( Ke , LIFE& LG@VE vou Smal es= big diffefance — //NIMi © Www.womanandhome.com/40wbANISH BACK PAIN” ack pain affects most of us at some point and can be triggered by bad posture while sting or standing, bending AAP swicaraty or iting incorrecty. Thankfully, I's not usualy serious ane, in most cases, it gets better within a few months or even less. As you probably know, i's most common in the lower bback area, but can be felt anywhere from your neck down te your hips. PREVENTING BACK PAIN How you st, stand, ie and it ean all affect the health of your back oto nhs.uk and seareh “baek pain ‘uid for aevice on how to st stand and it correcty to prevent soreness, tension or stitness Exercise i key fora strong and supple back It doesn'thave tobe vigorous — walking and swimming are a good choice, while yoga or Pilates vl improve lexbilty and strengthen your back muscles. BACK GONE? What to do now > POP A PAINKILLER Any form of paracetamol or ibuprofen should work on minor pain, fits severe you may need a prescription fom your GP. > LIE DOWN OR MOVE AROUND? Wines the pals severe stand orlie many position that aleviates i Far some this is siting: for ethers, yng in bed, Many find feet ‘ale by lying 0n the Noor wi nd ca lags are at aright angle, which can relieve pressure on the lower back onthe seat ofa chai 0 thelr Once the immediate pain has eases, its yrantta get active again and cont tw experts long petiods is bad for you. Dart go mad, tut walking or doing everyday tases wi > ICE OR HEAT? Practioners dont a agree on this, ane ether may help reduce Ks from your loca nd 8 not a ‘SHOULD 1 SEE THE DOC? Most ack pain wll ease with ite your GP i'yau are womies about the pain or are fnaing it ficult te cope. Seok immediate mesical help fyou are experiencing back pan, pus fe Fever of 38°C (100.4°F| or above © Unexplained weight ess fe Sweling in the back fe Constant back pain that doesnt ease ater Ving down . stor high up 1 Pain down your lege and below the unees Loss of acer or bowel contral fe tnabisy ind your gents, flag symptoms” cout be hing more serous road Aremnec ue lcs tobe cheerful if you arein pain, esearch as sown that SA Sune rion as PesBACK PAIN HEALTH PAIN GONE? Now what? Never seek manipulation therapies ‘when your backis in spasm, Most “severe back spasms wil improve within three days of rest Once the Pain subsides, then you can have treatment. What wil work for you 1s combination of personal choice, fincing the ight practioner and tial and errr. But helps ut there. Fine news ae rsered jst below the skn at pressure ports, which, n Chinese trackers to energy patwaysin the be promotes healing aes rei text spect conces, sich back pn, > 17S FOR YOU IF Yau ooking fo Ebr le of ower bcp you abo oxperence ses, sonni o ‘Soest problams tay hap hese to. > How OFTEN? Your pecene shou be abo toto you atthe ets but 1ssaybmtgen one a2 sssons > HOW MUCH? £3510 £50 pr sesson > FIND A PRACTITIONER eet Chiropractors use thelr hands to reat isorders,adlusting manipulating the spine andjoins where signs of restriction n movement are obvious, > ITS FOR YOU IF You problem's he result ofepettve stan, as opposed to an iy Or you have neck or back pain and are prepared to be manipulated manually bye practioner > HOW OFTEN? Good practitioners can fxthe problem in one session, but sometines up to siemight be needes, > HOW MUCH? £20 to £45 per session, > FIND A PRACTITIONER chropracte-ukco.uk (Osteopatns manipulate joints relieve pain. However, vearment is more gee than chiropractic and tends to focus fon muscles and sortssue, as well as oints and overall posture DIPS FOR YOUIF You preer 2 more ‘gentle aaproach to having your back ane ‘muscles manipulated. Osteopathy is abo ‘good fr repetitive stan injuries and problems eesuing from bac postu. > HOW OFTEN? Two to sx sessions > HOW MUCH? £35 0 £50 per session, > FIND A PRACTITIONER osteopattyerg Physictheraniss are mecicaly trained, ‘0 youve had an injury or estocation and need renabiltaton, orhave a ‘medical condion that causing your bak pain, physietheraay may be your best option. Practtoners willacise on the best way to treat probloms invoking ‘muscles, nes and joints, an also the creulaor, respiratory and nervous systoms, Treatment may inch acupuncture as wellas massage, and ‘mating ateratons to your lfest/le > IPS FOR YOUIF You're prepared te make your recovery a eam efor between youself and the practione. Physio fsnotjust about treatment in cle, but exercises and ergonomic changes you make in your everyday He, so the problem doesrit return. > HOW OFTEN? Sito eight sessions > HOW MUCH Prysitherapy is avalable on the NHS, but you wll nee a teferal tom your GP or an omtopaedke spoclalst. Otherwise, ican cost rom £50 to £50 an nour > FIND A PRACTITIONER csp org ue DOINEED ORTHOTICS? ‘These are insoles that can correct postural and back problems, which may bbe caused by an arch that's too high or low in your foot, affecting your ‘mevement. Mest practitioners will recognise if patent needs them and recommend accordingly. Avoid the offthe-shelt variety; they are not 2 one-size-ftsal cure. Orthotics can help all manner of back problems, but they should be custom made after an assessment of your individual movement patterns and how they are contributing te your pain. Tak to your practitioner or visit physilife.co.uklerthotcs-unning-enalysis, womantheme rE. c090 vou 6 iy