W&H Feel Good You - Spring 2016

8/17/2019 W&H Feel Good You - Spring 2016

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SPRING

Lose 3lb a week

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THE NUMBER O

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A LUXESPA BREAK

WORTH £1 , 500

How to fibalan

LESSTRES MORLIVIN

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Terms & conditions apply

Switch on yourskinny genes

Best buys to soften those line

Stay strongefor longe

Heal aheadache

Tone your tum,thighs & arms

MINUTEWORKOUT


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P H O T O G R A P H L

I Z M c A U L A Y

Happy, happy spring! (Can you tell I’m not a winter fan?)

I always feel that this is really the best time of year to make a

co m m itme nt to ge t fit– no excuses that it’s too cold, or too

dark! That’s why we’ve come up with a brilliantaction plan

that holds your hand through a fab walking wo rko ut lus

a four-week, 15 minutes a day toning routine. Do try it!

Of course, if tness isn’t your focus, we’ve plenty of other

fe e l go o d ide as, from he rbal re m e dieshat will sort all your

wellbeing niggles tobrilliant be autytips that will get you

glowing, to he althye ating m ade s im ple o how to beat stress

and

find balance , which is so key for us all in this hectic world.

Hope you enjoy the mix, hope to see you for our summer

issue and until then, I hope you fe e l fab ulous e ve ryday!

C arrie Taylor Editor

EDITORIAL DIRECTOR

Sue JamesEDITOR

Carrie Taylor

CREATIVE DIRECTO RDavid Dowding

ART EDITORSGlen Wilkins and Emma Price

DESIGNERSKatie Archer and Chris McPhail

PICTURE EDITORS Sharon Mears and Joanne Crawford

CHIEF SUB EDITOREmma Badger

DEPUTY CHIEFSUB EDITORCarly Rigley

SUB EDITORLinda Blakemore

PUBLISHING DIRECTORRoger Cummings

PUBLISHERKate

Mowatt

M ARKETING EXECUTIVECharlotte Tonry

Feel Good You is published by woman&home, Time Inc. (UK) Ltd,

The Blue Fin Building, 110 Southwark Street, London SE1 0SU,

telephone (020) 3148 5000. Distributed by Marketforce (UK) Ltd,

5 Churchill Place, London E14, telephone (020) 3787 9001.

Printed by Polestar Chantry. Reproduction by Rhapsody. Prices

quoted throughout are RRP, checked at time of going to press.

S U B S C R IB E TO U S !Se e page 76 fo ro uro e r

FO LLO W U S On Twitte r

@FeelGoodYou – or @fgycarrie

THIS SPRING I WILL MOSTLY BE...

Ram ping up m y a pp-tivity.Iw as re ally

m o tivate d b y our re ade rs w ho te ll (p94)how

us ing an app has he lped the m ke e p tte r.

Ialre ady do a shorthom e w orkoutm os t

m o rnings (s o it’s do ne and o ut o fthe w ay),

b ut no w I’m go ing to try Fre e le tics , w hich

pe rs on alis e s w orkou ts to s uityour tne s s

level.The re ’s one forhom e, gym and

running to o.I’ll let you k no w ho w Ige to n!

Welcom e to eel G ood Y ou!


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✢ YOU R WELLBEING

1 4 Th e re ’s a h e rb fo r th a t ! The natural way to tackle com m o n ailm e nts

18 ST A Y ST R O NG E R F O R L O NG E R

The num b e ro ne he alth m ust-do

to achie ve pe ak m uscle tne s s

2 0 Q & A The thing with s pring

2 1 m I ill o r ju s t a n x io u s ? A

hypo cho ndriac’s he alth guide 2 4

2 4 Se c re t s o f a s h a rp e r b ra in Boostyour

m ind powe r, pre ve ntm e m o ry lo ss

2 7 Tim e to e a s e th e p a in … N atural

re m e die s to the re s cue

2 9 If y o u o n ly d o o n e th in g Be kind

to youre ars

3 0 w a y s to s o o th e y o u r g u t Re s to re

dige s tive harm o ny naturally

3 2 We llb e in g in s id e r W hat’s ne w

3 3 We llb e in g s h o rt th o u g h ts

✢ YOU R BEA U TY

3 6 No m a k e - u p ” m a k e -u p tric k s

The invis ib le way to flawle s s s kin

4 0 E A G E Y O U R S K IN!

Be s tbuys to s o fte n tho s e line s

and kee p yo urco m ple xio n

lo o king fre s h4 2 Ne a rly tim e to d itc h t h e t ig h ts ! M a ke

s ure yourb are le gs loo k the irb e s t

4 4 w a y s to g e t y o u r n a ils in s h a p e

Fab ulous gro o m e d re s ults in no tim e

4 6 Ha v e a g r e a t h a ir d a y !

Pro b le m -s o lving advice , plus o urpick

o fthe b e s tto o ls o fthe trade

4 9 If y o u o n ly d o o n e th in g

De ne yourbrows

5 0 & A C o m m o n little b e auty que rie s

5 2 Be a u ty in s id e r W hat’s ne w

5 3 Be a u t y s h o rt th o u g h t s

C o v e r p ho to gra p h N e il M arrio tt.Styling, JuliaM ay M o rgan.Jum pe r, Pure C o llectio n.Shorts ,

G ap.V is o r, Se afo lly.W atch, Ice -W atch

✢ YOU R D IET

5 6 BU RN F A T F A ST! Switch o n yo ur

s kinny ge ne s and lo s e 3lb a w e e k

6 2 Ho w to g e t a a tte r tu m Expe rttips

6 4 Me a ls in a ja r H e althy ide as to pre pare

ahe ad – justgrab a jarand go !

6 7 On o u r s h o p p in g lis t Foo die b uys6 8 Lo o k in g fo r a d ie t th a t re a lly w o rk s ?

Try the plan thatde live rs to yo urdo o r!

6 9 If y o u o n ly d o o n e th in g G e tinto

b o ne b ro th

7 0 La te s t k itc h e n m u s t-b u y s O urpick o f

the m o s tuse ful gadge ts , plus thos e

thatwill he lp yo u s tay o n track

7 2 & A So lutio ns to e ating he althie r

7 3 re n u ts th e p e r fe c t s n a c k ? W hy

a handful is s o go o d fo ryou

7 4 ie t in s id e r Tips fo re ating we ll

7 5 ie t s h o rt th o u g h ts

contentsdenotescoverstory


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✢ A ND THE REST

6 Ou r fa v o u rite th in g s Fee l goo d buys

8 Wh a t ’s h e a lth y rig h t n o w !

N e ws , update s and ce le b rity ins ights

5 1 WIN A L U X E SP A B R E A K Enjo y two

fab ulous nights away, wo rth £1,500

7 6 Su b s c r ib e to F e e l Go o d Yo u

1 14 Try th e w & h d a tin g c lu b It’s ne w!

1 2 0 Su b s c rib e to w o m a n & h o m e

1 4 0 Ne w h o riz o n s O urpick ofho lidays

thata re o uto fthe o rdinary

1 4 6 My fe e l g o o d s e c r e t s Sara C ox

✢ YOU R F ITNESS

8 0 SPRING A C TION PLA N Fo ur-we e k

wo rko utto ge t tte r… plus , to ne your

thighs , tum and arm s in jus t15 m inute s !

8 4 Ge t y o u r b a la n c e Sto p the wo bb le

– wa ys to s tay s tro ng and s te ady

8 6 My tn e s s s to ry So phie Ellis -Be xto r

s hare s he rjo urne y to loo king gre at

8 8 w a y s to to n e y o u r re a r Supe r-

s culpting m o ve s fo ra rm de rrière

9 0 Ne w k it w is h lis t The late stge ar

9 2 If y o u o n ly d o o n e th in g Power

up a wee ke nd walk

9 3 & A H e lp with ge tting t

9 4 T c h k e e p s m e o n tra c kRe ade rs

e m brace the late stgadge ts to ge t t

9 8 in d th e p e r fe c t g y m fo r y o u Your

che cklis to fwhatto loo k fo r

1 0 0 F itn e s s in s id e r W hat’s ne w

1 0 1 itn e s s s h o rt th o u g h ts

Subscribe from only £8.99 per year – see our specialoffer on p76!Sub s criptio n rate s :one ye ar(4 is s ue s )including P& P:U K £17.25 ;Euro pe & Eire € 26,

N o rth A m e rica $49.50;Re sto fW o rld £26.Fore nquirie s and o rde rs, plea se e m ail

he lp@ m agazine s dire ct.com , alte rnative ly fro m the U K call 0330 333 1113;ove rs e as call

+44 330 333 1113 (line s are o pe n M o nday-Friday, 8.30am -5.30pm G M T, e xcluding b ank ho lidays ).

D on’tm issoursum m erissue,onsale14July

✢ YOU R HEA LTH

1 0 4 o y o u n e e d a h e a lth MOT?

C he ck-ups thatm ake a diffe re nce

1 0 8 D o n ’t le t y o u r te e th g iv e y o u r a g e

a w a y Sm ile with co n de nce

1 1 0 Th e lo w d o w n o n le n s s u r g e ry Late s t

advance s to im pro ve your vis io n

1 11 If y o u o n ly d o o n e th in g Tre atyo ur

b ack pain right

1 1 2 A S E T H A T H E A D A C H E Re duce the

pain… no drugs re quire d

1 1 5 & A Yourhe alth que s tio ns ans we re d

1 1 6 Liv e r d a m a g e : w h a t y o u n e e d to

k n o w D o n’tle talco ho l and fatty fo o ds

harm yourhe alth

1 1 8 He a lth in s id e r W hat’s ne w1 19 He a lth s h o rt th o u g h ts

✢ YOU R SELF

12 4 E SS A NG ST MO R E L IV ING

H o w to re dre s s the life b alance

1 2 8 If y o u o n ly d o o n e th in g Scentyour

m oo d happy

12 9 MA K E G O O D H A B IT S ST IC K Easy

ways to e atb e tte r, s to p the cravings

1 3 1 & A Re latio ns hip que rie s ans we re d

1 3 2 in d th e c o u ra g e … t o b e y o u

Tap into yo urinne rs tre ngth

1 3 4 e c lu tte r y o u r b ra in Lighte n the load

and cle aryourm ind

1 3 6 Yo u r h u s b a n d … b u t im p r o v e d ! A lte r

his b e havio urfo rthe b e tte r– b y

changing youro wn

1 3 8 Se lf in s id e r W hat’s ne w

1 3 9 Se lf s h o rt th o u g h ts


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There’s plenty to look forw ard to now that spring is here

– here’s our pick of stylish treats for the new season

BE U TIF U L BOD YThis luxurio us b o dy cre am with 25 % s he a

b utte rinte ns e ly nouris he s s kin, re ady fo r

s um m e re xpos ure !£32, loccitane .com

PRETTY U ND IESTre atyours e lfto s o m e love ly flo ral unde rwe ar.

The a Blush Flo ral ba lco ne tte b ra, £32;

b rie fs , £15, panache -linge rie .co m

C LE R WINNERSim ply ll this s tylis h glas s te apo twith a

s e lectio n o fyum m y Tio s k te as .Glas s and o live

wo o d te apo t, £54;te as , fro m £10, to as t.uk

A FEW O F O U R

T IN Sfavourite

BELT U PA re ally us e ful white b e ltfo rthe lighte r

days, in a love ly plaite d de s ign.£14

(pack o fthre e ), ne xt.co .uk

ROSY C HEEK SThe ide al blush com pactto warm up yo ur

co m ple xio n.RM K C o lo rPe rfo rm ance

C he e ks , £29, s e lfridge s .com

SPRING SC ENTH e rald the com ing o fwarm e rwe athe r

with the s cento fpe o nie s .Roo m diffuse r,

£23.50, b ranche-do live.com

F RESH HERBSBring the o uts ide in with a s pritz ofthe

new Jo M alone cologne s.He rb G arden

C o lle ctio n, £44 fo r30m l, jo m alo ne .com

LO NG LASTING


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C O M P I L E D

B Y

L I S O N

I S O N

PASTEL PERFECT

In o n - tre n d p in k a n d a c la s s ic d e s ig n ,

th is b a g is g re a t fo r a n y o c c a s io n . Na n o

Stra t h b e rry b a g , £ 1 9 5 , p a d life s ty le .c o m

FLORAL DANCE

A b e a u tifu l k im o n o in o n e o f T d Ba k e r’s

s ig n a tu re fl o ra l p rin ts . Pe rfe c t fo r lo u n g in g !

T d Ba k e r k im o n o , £ 3 9 .5 0 , d e b e n h a m s .c o m

WATCH THE BIRDIE

Y u r liv in g ro o m w ill b e a ll a fl u tte r w ith

th is p re tty b ird c u s h io n . £ 1 3 , d iy .c o m

CLEAR SKIN

Th e u ltim a t e x -it, m ix w ith w a t e r to c r e a te a n

e x fo lia n t m a s k f o r g lo w in g s k in . Brig h te n in g

C le a n s e a n d Ex fo lia te , £ 3 9 , d e m a m ie l.c o m

BATH TIME

So p r e tty y o u w o n ’t w a n t to u s e th e m ! So a p

in th e s h a p e o f fl o w e rs – g re a t a s a g ift. Blu s h

Ro s e b a t h in g fl o w e rs , £ 1 0 , h e a t h c o te -iv o ry .c o m

MODERN TWIST

Th e p e rfe c t s ta t e m e n t je w e lle ry p ie c e !

Ha n d m a d e in s ilv e r w ith g o ld d e ta ils .

Rip p le m u lti rin g , £ 1 7 8 , la t h a m a n d n e v e .c o m

TEMPTING TRIO

Sc e n te d w ith c itru s , g re e n te a o r n e ro li,

th e s e h a n d c re a m s a re a h a n d b a g m u s t-

h a v e . £ 9 .9 9 e a c h , h e y la n d a n d w h ittle .c o .u k

GOLDEN TOUCH

A n e c h a in w ith a g o ld e n d is c a n d tw o s e m i-

p r e c io u s s to n e s g iv e s th is a c o n te m p o ra r y

e d g e . Lo la Ro s e n e c k la c e , £ 6 1, q v c u k .c o m

SK IN

FIX IT

O N

TREND


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New s,view s,w hat’s on w hen – PLUS the latesthealth findings under discussion

RIGHTNOW

what’s healthy

HEALTH NEWS

ofw omen now stick todiets during the w eek…

only to overindulge at thew eekends on junk foodand alcohol.T he su rvey,by Spatone® liquid iron,revealed tiredness is th ebigg est tr igger for food

overindulgence,w ith 44%claiming a busy w eek left

them feeling exhaustedand more inclined to give

up on being healthy.

80

1001 RemediesPurAir Air Purifying

Spray instantlydetoxifies the air and

reinforces n aturaldefences w ith

antiviral,antibacterialanti-microbial

essential oils.£24,victoriahealth.com

M y l i fe in exer cise Actress Tamzin Outhwaite, 45, has two daughters,Florence, eight, and Marnie, four, with ex-husband, Tom Ellis. She lives in London

Sp ort w as m y everythingw hen Iw as at school;Iactuallychose m y secondary schoolbased on the sports facilities!Iloved netball,tennis,tram polining and rounders.B ut m y least favourite w as

hockey – because m y shinstook a battering! These days, my big love

is yoga, preferably the hot

version. I’d like to do it every

day, but I’m lucky if I get

two classes a week in. When

I’m really short of time, I do

Amanda Byram’s TBSeen

workouts (the abs workout

is quite brutal!) or a Davina

McCall fitness DVD.

Ilike to set m yselfchallenges.W hen Istartedat m y yoga studio,YogaC entric,Ipaid £2 0 for 20classes,but you had to do aclass a day to get the deal.Iset m yself a goal to do on e

a day,so it only cost a £1…it w as a value-for-m oneyfitness ch allenge! Exercise makes me feel

euphoric. When I want to

congratulate myself, I have a

big glass of wine at the end

of the day… which kind of

defeats the object!

O ne thin g I’m desperateto do is join an adult netballteam .I’ll play w ing defence

or goal attack;they w ere m yfavourite p ositions at school. I’m a pretty healthy eater –

it’s the volumes of food I eat

that’s less healthy! There’s a

joke among the TBSeen girls

that there are varying degrees

of hungry - “hungry”, “reallyhungry”, “starving” and “Tamzin

hungry”. I don’t just eat what’s

on my plate, I finish off

everyone else’s!

Tam zin is wo rking with

ce le b rity frie nds including

Kate Thornto n, A m anda

Byram and Lis a Fa ulkner

o n cashb ack s hopping

we b s ite TBSe e n co m

T H E R E ’S N P P

F O R T H T !If anyone in your fam ily hasa food allergy or in tolerance,check outSpoon Guru.Youcreate your profi le (for exam ple,no gluten or nuts,organic,etc),then the app can fin d you recipesand check outproducts via thebarcode w hen you’re shoppingto confirm if they’re suitable for

you.C om ing soon,a restaurantfunction to m ake eating outm uch sim pler too.Free from

the A pp Store;find outm ore atspoon.guru

FGY


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w o m an &h om e F EEL GOO Y

I’ve accepted thatI’llnever be a size ten and that’sfine with m e.Iputon four

stone when Ihad both m y kids,m ainly because Ididn’texerciseand ate everything Icould

a

This I know… ZOE B ALL

W earw raparoundsung lasses

toreducetheam ountofpollenor

sporesthatenteryoureyes.

Spread Vaselinearoundtheedge

ofeachnostriltotraporblockpollen.

AlsotryH ayM axAllergenBarrier

Balm ,£6 .99,boots.com

D ryclothesindoorsratherthan

onthew ashingline,asdam p

clothescollectpollen.

Taketho seshoesoff !Your

favouritew edgesm ightbew hat’s

trackingpollutants,allergensand

toxinsintoyourhom e.W ipeyour

shoesonam atandstoreaw ay.

W ashaw aypollen.W henitfinds

itsw ayintoyourhairitcantransfer

ontoyourpillow ,causingfurther

irritationatnight;aw arm show er

beforebedcanm inim isetheim pact.

C utsugar–refinedsugartriggers

ariseandfallofbloodsugarlevels,

w hichcausesanadrenalinesurge

thatactivateshistam inerelease.

yt

THE TRUTH More than

a third seeking treatm ent

for blem ishes are over the

age of 35.Stress,pollution ,

horm onalim balance and

po or diets are the m ain

factors thatruin our skin.

Nutricentre.com experts

recom m end:eatfish three

tim es a w eek,top up your

selen ium levels w ith Brazil

nu ts,shellfish ,w holeg rains

and seeds,and go for orang e

foods,w hich contain

betacarotene,a precursor

to Vitam in A,w hich is an

essentialnutrien tfor proper

skin function . >>

ACNE IS ONLY ATEENAGE CONDITION

FGY HAY FEVER BUYSH yco sanFreshEyeD rops(£8 .99inallgoodpharm acies

andopticians)haveapreservative-freeform ulationofall

naturalingredients,includingnaturalplantextractEuphrasia

toreducerednessandprovidenaturalreliefform ildeye

irritation.A.VogelPollinosanTablets(£9.15for120)andNasal

Spray(£7.50for20m l)areanaturalw aytoreducethe

effectsofpollenandotherallergens,andkeepw orkingfor

longperiodsoftim e.W idelyavailableorfrom avogel.co.uk

H ELP FOR

H AY FEVERYes the sne ezy itchy seas on is upon us –and hayfe veraffects around one in fourinthe UK.Sufferers should fo llow the se tips:


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HEALTH NEWSROUND UP

On average us Brits take six

painkillers a week, with about a fth

of us using them as a preventive

measure and most of us only waiting

1-2 hours before popping a pill to

deal with head, back or toothache. So

are we becoming too dependent on

medication to mask the pain instead

of getting to the root of the problem?

Family GP Dr Sarah Brewer said,

“Oral painkillers should be used in

the lowest possible dose for the

shortest time possible to allow you

to control your symptoms. They

should not be a default option that

we automatically reach for and

we certainly wouldn’t recommend

regular use as a preventive measure.

The long-term use can be linked to

nausea, diarrhoea and indigestion,

but in some cases, this can also lead

to stomach ulcers, raised blood

pressure and even kidney problems.

What’s the alternative? “Many

people will experience a headache

when they’re dehydrated, so drinking

a big glass of water could be enough

to help relieve the pain. For

backache, heat treatment can help

relax the muscles and with toothache

a dental gel like Orajel can be used

to numb the area until you can get to

a dentist who can get to the source

of the problem,” says Dr Brewer.

Che ck out ourdrug fre e he adac he

tre atm e nts on page 112.

A R E YO U A PILLPO PP ER?

SenSpa N at ura l Bod yT h e ra p y R a n g e . Threefragrance collections –

Detox,N ourish and Relax,22 lovely products.From

£3.95-£10,at Waitroseor senspa.co.uk

M AYM YM A R ATH O NIn aid of:The British HeartFoundation

W here:Anywhere you like!W h at: You pledge to run 26.2miles in your own time (could

be over four weeks!), at your

own pace, during May.

Sign up:or free at

bhf.org.uk/mymarathon

M AY-JULYPIN K R IB B O N W A LKSIn aid of:Breast Cancer CareW here:ountry estate venuesin Oxford, Wiltshire, Surrey and

Derbyshire, plus night walks in

Glasgow and London.

W h at:, 10 or 20-mile walks.Sign up: For £30 atbreastcancercare.org.uk

M AY-AUGUST A D REN A LIN E R U SHIn a id of:acmillan CancerSupport

W here:In eight city locations,from London to Glasgow.

W h at:A 5k or 10k courseof obstacle races including

mud pits and zip wires.

Sign up:Entrance fees start at

£30; theadrenalinerush.com

SPORTINGD I R Y D TES

Motivate yourself to get tter by signing up to these great events…

H O W O O L !A stylish reminder to eat

healthily: the “superfood

series” of slogan sweaters

includes Chia, Kale,

Coconuts, Cacao, Maca,

Beet, Organic Energy and

Green Goddess. From £40

each, seasoulandsnow.com


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w o m an &h om eF EE L G O O D Y O

CHE T SHEET

ECOTHERAPY

% Ecology and therapy

– is that the gist? Sort

of… it’s all about how

nature- base d activ ities

can help instil fee lings

of p ositiv ity and control

in cancer p atients.

% The g ood eff ects of

being ou tdoo rs aren’t

new ,are they? N o,

but the p oint is , a ctiv e

outdoor activ itie s are

no t a lw a y s p o ssib lefo r p e o p le w ho are

undergoing tre atment

for cance r or rec ov ering

from surgery.

% What w illhelp the n?

D uring a rece nt study,

s e v e n w o me n w ith

bre as t c anc e r w e re

encourage d to cultiv ate

and c are for an indoor

garden bow l for three

months. They w ere

also ask ed to record

their daily e x p erience.

Bene ts include d amore refl ectiv e tak e on

the ir canc e r journey

and imp rov ed p ositiv ity.

A good result for

something that doesn’t

cost a lot in terms of

eff ort and outlay.

Research by research byU niversity of Wales Trinity

Saint David’s (U WTSD) School of Psychology.

A ctress and w riter

REBECCA FRONT,5 1 , is married toscree nw riter P hilC lymer They liv e inL ondon w ith theirchildren, O liv er, 1 7 ,and Tilly, 14 .

THIS SPRING IW ILLBE…

Re ading…I’v e just nished

Sarah W aters’ Affi nity , w hichw a s w o nd e rful. I ha v e

another of hers, The PayingGuests, lined up nex t, but it’sa toss up betw een that and

J onathan C oe’s N umber 11

Holidayingin…W e try to

get aw ay as a family to the

W e s t C o untry w he ne v e r

w e can for long w alk s and

p ub lunches.

Visiting…The D elacroix

ex hibition at The N ational

G allery – P hil and I lov e

go ing there. I’m also p lanning

to see my friend, Sop hie

Thomp son, in Guys and Dolls.

Exe rcising… I ’v e ta k e n up

yo ga and I’m lov ing it. I fee l

great for days afterw ards.

Watching… I usually go for

documentaries ; w hen it’s a

drama or a comedy, I nd

myself think ing about how

p arts hav e been lmed, so I

can’t relax . E v en though I do

the v oice-ov er, I often w atch

C hannel 4 ’s The Supervet –it’s co mp letely engrossing!

Ind ulging in… A s p a day

w ith my daughter M anicures,

p edicures, a bit of a sw im

– and a healthy lunch.

Buying…I’m really into

fl orals at the moment; I’m

alw ays look ing out for my

nex t shirt or dress .

Liste ningto … I enjoy a lot

of class ical music, p articularly

Bach; I’v e g ot v ery into his

P artitas for p iano – they ge t

me through train journeys!

Rebecca stars in D o c to rThorne,available now onDigital Download and DVDfrom U niversal Pictures (U K).

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12/148

D is c o v e r th e h e a lin g p o w e r o f h e rb s to s o rt

a h o s t o f h e a lth p ro b le m s

Re juve nate yo urm us cle to ne – it’s ne ve r

to o late to ge ts tro nge r, s tay s tro nge r

Be e f u p y o u r b ra in p o w e r p re v e n t m e m o ry

lo s s to d a y a n d fo re v e r w ith o u r e x p e rt tip s

Find whatre ally wo rks to b e atpain with no

pills the b e s talte rnative re m e die s

K e e p y o u r g u t h e a lth y – g iv e y o u r w h o le

b o d y a n im m u n ity b o o s t

YOU R WELLBEING

IN ASSOC IATION WITH


13/148


14/148

WELLBEING H E LING H ERBS

1 4 w o m a n& h om e F EEL GOO YOU


15/148

Feeling less than great? Ma y b e a b it lo w , a c h y , s tre s s e d ,m e n o p a u s a l, s le e p le s s o r ju s t p la in w o rn o u t? Good new s…

There’s a

he w hole idea ofusing herbs

for health and w ellbeing m ay

seem a bitm ild-m annered an d

folksy,but ifyou ’ve ever drun k

m int tea to sortyo ur digestion ,popped a

dandelion pillto deflate the b loator taken

ginsen g to up your energy,you ’llkno w

they have clout– m aybe notin a kind of

crash-bang-w allop w ay b ut defin itely a

w ay thatfeels gentle an d right.Keen to

choose and use h erbs for your w ellbeing

niggle? Th e experts can help...

T

H OW D O WETAKE TH EM?So m any w ays,but to cut

to the chase,herbalist

Tipp er Lew is gives u s

a speedy breakdow n…

FRESH Stra ig h t fro m th e

g a rd e n , th e y h a v e a n

a m a z in g life fo rc e a b o u t

th e m . A d d to s a la d s , ju ic e s ,

s m o o th ie s o r in fu s e d in

te a . ” U s e tw ic e a s m u c h

fre s h a s d rie d – th e y c a rry

lo ts o f w a te r.”

DRIED In fu s e d in w a te r

a n d d ru n k a s te a , it’s o fte n

o u r in tro to h e a lin g h e rb s .

Bu t lo o s e o r b a g s ? Bre w if

y o u h a v e th e tim e , b a g s

if y o u d o n ’t!

TINCTURES Liq u id e x t ra c t

o f h e rb s a n d w a te r

p re s e rv e d w ith a lc o h o l.

Ea s y to ta k e – s im p ly a d d

2 -5 m l to a little w a te r a n d

d rin k . Th e a lc o h o l ta k e s it

in t o th e b lo o d s tre a m q u ic k ly

s o m a y o fte n a c t fa s t e r.

CAPSULES Go o d if y o u

d o n ’t lik e th e ta s t e o r if

y o u ’re o n th e h o o f. Re a d

th e la b e l to c h e c k it’s p u re

h e rb . Ha v in g to d ig e s t th e

c a p s u le s h e ll m a k e s it

s lo w e r th a n tin c tu re .

ARE TH EYSAFE?“ U s e d c o rre c tly o r

p re s c rib e d b y a q u a li e d

m e d ic a l h e r b a lis t, it’s v e ry

ra r e th a t h e rb s c a u s e s id e

e ff e c ts ,” s a y s re s e a r c h

h e r b a lis t Mo n ic a Wild e .

“Ho w e v e r, s o m e c a n

c o n fl ic t w ith p h a r m a c e u t ic a l

m e d ic in e s . Th is is n ’t s p e c i c

to h e rb s – a fte r a ll, m a n y

m e d ic in e s c a n ’t b e ta k e n

w ith e a c h o th e r a n d e v e n

s o m e fo o d s c a n ’t b e m ix e d

w ith m e d ic in e s .” We

s u g g e s t y o u ta k e a d v ic e

fro m a h e rb a lis t if y o u r

p r o b le m is m o r e th a n a

h e a lth a n d w e llb e in g n ig g le .

D O I NEED AN EX PERT?“ Se lf-s e le c tio n a n d h e lp

fro m h e a lth s h o p s ta ff

is g re a t if y o u r n ig g le is

s h o rt-te rm lik e a c o u g h ,

c o ld , h a y f e v e r, e tc , b u t fo r

a m o r e c o m p le x c o n d itio n

s e e a q u a li e d h e rb a lis t fo r

a c o m p le te c o n s u lta tio n ,”

s a y s Tip p e r. On lin e

re s e a rc h m a y g iv e y o u p o o r

a d v ic e – a b o o k fro m a

re s p e c te d a u th o r is a b e tte r

b e t. T n d a q u a li e d

h e r b a lis t , c o n ta c t Na tio n a l

In s t itu te o f Me d ic a l

He rb a lis ts ; n im h .o rg .u k

C REATE YOUROWN REMED IESSo m e y o u ’ll k n o w w e ll,

o th e rs m ig h t c o m e a s a

s u r p ris e . T y s o m e o f o u r

fa v o u rite e x p e rts ’ D IY

re m e d ie s o r ta k e th e e a s y

ro u te a n d b u y ! > >

for that

H E L ING H E R B SWELLBE


16/148

Three for the girls…w h te v e r y o u r g e

H O T FLU SHES? TRY CALM IN G SAGE

It has to be the he rb of choice for those p es ky

m e no p a us e sy m p to m s . “ C linic al tria ls ha v e

shown that sag e, a long with liq uorice root

and anise, all decrease the freq uency

and sev erity of hot fl ushes, while

cam om ile and rose hel p with the

stress and insom nia side of things,”

says Monica. T ry her cal m ing m ov es . . .

➤ Sage te a S o e a s y to m a ke a s

a D I m e no p a us e te a , s ug g es ts

Monica. “ J ust use 1 tsp dried sa ge in

a s m al l teap ot and p our on boil ing

wa ter L e av e fo r 3 - 4 m inutes to

bre w.” It’s e as y and tas te s g ood .

➤ Sage tincture “ A dd 5 m l sag e

tincture to a little water or cam om ile

tea and take three tim es a day.”

N e e d m ore clout? Monica suggests

a m ore rounded herbal tea. “ Mix

eq ual p arts of dried sage , gree n

tea, rose p etals and red clov er

then brew in the sam e way.”

Find :D ried herbs and tinctures, from

£ 5 .9 9 for 1 0 0 g . Buy:MenoSage by

S chw ab e P ha rm a , £ 8 .1 6 f or 3 0 c ap s ule s

of dried sag e, al l f rom nap iers.net

P M S O U C H E S? G O FO R C R A M P B A R K

Well - na m e d cra m p ba rk is us e d in m us cl e -

re l a x ing re m e d ie s . “A b le nd o f c ra m p b ark,

rasp berry leaf and wild yam tinctures can

be us e d to he lp e as e P MS cra m p s,” sa ys

T ip p e r “ C o m b ine e q ua l a m o unts of the

three tinctures a nd take 2 - 5 m l in a little

wa ter thre e tim e s da ily.” Sim p le stuff .

M a s s ag e o f te n he l p s too . T ip p e r s ug g e s ts

adding a few drop s of clary sage and

jasm ine e ssential oils to a little ba se oil

and m as s ag ing ov e r your tu m .

Find :T inc ture s, f ro m £ 8 .5 0 f or 1 5 0 m l;

e s s e ntia l o il s, f ro m £ 1 5 f o r 1 0 m l , a ll f ro m

ne a ls y ard re m e d ie s .c o m

PU FFIN ESS? PICK DA N D ELIO N

I w ater re tention is the c ulp rit, the n dande lion

tea is an easy way to help . “ D andelion leaf tea

is a natural diuretic but contains p otassium so

it’s also a safe herb. Infuse 1tsp for 5 - 1 0 m inutes

and drink up to three tim es a day,” says T ip p er

Find :D rie d da nd e lio n, £ 2 f o r 5 0 g ,

ne a ls y ard re m e d ie s .c o m Buy:D and e lion

cap sules , £ 9 . 9 9 , hol landandbarrett.com

BREW ITRIG H T! T here are two ways to

bre w he rbs fo r m e dicina l

e ff e c t. Me re l P rinc e f ro m

he rb a lis t G . B a ld win & C o

rev eals how.. .

✢ D e coctio n m e tho d:P ut

1tsp dried herb into a p an.

A d d a c up o f c o ld wate r

B ring to the bo il and

s im m e r f or 1 0 - 1 5 m inute s .

Strain, cool a little and drink.

✢ Infus io n m e tho d:P ut

1tsp dried herb into a p ot.

P our on a cup of boiling

wa te r K e e p ing the p ot

c ov e re d , s te e p 1 0 m inute s ,

strain and drink hot or cold.

FINDH ERBSAND M O RE…

✢ N apie rs hav e a grea t col lection of herbs and tinctures o n off er p lus

ready- m ade blends and herbal m edicine p ractitioners . T hey hav e a

help desk to adv ise if you’re unsure a bout what to take. G o to nap iers.net

✢ G Ba ldwin are the herbalists’ herbalist with an am az ing array of herbs and

tinctures on sale . T heir website fe atures health notes and adv ice on herbsand sup p lem ents. G o to baldwins.co.uk to buy, nd adv ice and online catalogue.

✢ N e als Yard Re m e die s – a big range of herbs and tinctures as we ll as

in-store a dv ice a nd besp oke tincture ble nding. P lus herbal m edicine

p ractitioners in m any of their therap y room s . G o to nealsyardrem edies .com

✢ B o tanica M e dica – top -notch herbal ap otheca ry in Surrey, who also

hav e rea dy-m ade tincture blends to buy fol lowing a tele p hone

c ons ul tation. F or a p p o intm e nts with the ir m e d ic a l he rb a lis ts , c a ll 0 2 0 8 8 9 2

9 2 2 7 or v is it the website botanicam edica.co.uk

✢ N atio na l Ins titute o fM e dical H e rb alis ts F ind an ex p ert near you at

nim h.org.uk

16 wo m an& ho m e F E E L G O O D Y O U

W ELLBEIN G HE LING HERBS


17/148

Fightthose sneezes– with soothin herbs

G O T A C O L D ? SE E IT O F F WIT H G ING E R

… and a few sm artextras could killitfast.

Tipp er has a neatw ay:“Grate som e ginger

into hotw ater and add about10 drop s

ofprop olis (used b y be es

to protectthe hive).”

T ry : Propolis tincture,£7 for

30 m l,nealsyardrem ed ies.com

P E SK Y C O U G H ?

SO R T IT WIT H T H Y ME

When yo u fee la cough and

cold co m ing on,try Monica’s thym e,

garlic and ginger co ld killer drink...

“C hop ab out1cm ginger roo t,add a sm all

bunch offresh thym e (or heaped tsp o f

dried )and a cho ppe d clove ofgarlic.

Sim m er for 5 m inutes in 2 cup s ofw ater.

Add a squ ee ze o fhon ey and lem on.

Wrap up w arm and drink.”

B uy : Napiers Throat& C hestBlend – w ith

thym e tincture – £12 for 100m l,napiers.ne t

Ease the aches... rub itbetterH E A D P O U ND ING ? C H O O SE C A P S IC U M

A sm artcirculation -w arm er,capsicum –

often u sed in m assage for arthritis and

rheum atism – m ay he lp sorta tension

headache too .“I find thatrubbing a

capsicum cream into m y neck and behind

m y ears to relieve tension w orks a treat

on headaches and avo ids paracetam ol.”

B uy: Napiers C apsicum and Ginger Warm ing

C ream ,£8.50 for 100m l,napiers.net

NIG G L Y J O INT S ? T R Y ST J O H N’S WO R T

Surprised? Well,StJohn’s w ort

has greatanti-inflam m atory

effects.Fora soothing m assage,

add 20 drop s oflavender,15

ofrosem ary and 5 drops of

ging er essentialoils to 100m l

StJo hn’s WortMacerated

Oiland rub overjoints.

B l end: StJo hn ’s WortMacerated Oil,£8

for 100m l;essentialo ils,from £6 .50 for 10m l.

B uy : Warm ing Salve,£10 for 45 g,allfrom

nealsyardrem ed ies.com

Plain exhausted... herbs help revive youB U R N T O U T ? MA K E IT MA C A

When yo uradrenals aren’tw orking atpeak,

you can feelw iped o ut.“A sim ple tincture

m ixing equalparts ofm aca,liquo rice,rho diola

and passiflora w illhe lp to no urish the adrenal

glands and b uild stam ina and resilience,”

says Jo.B lend eq ualparts ofeach tincture

and take 20 drop s in w ater 3 tim es a day.

B uy : AdrenalTonic,£14.95 for 100m l,

botanicam edica.co.uk

FIND G REATAD V IC E...Boo ks by the herbalexpe rts

Coo k Bre w And Blen d Yo urOwn

He rb s (D K)From a raftofexpe rts

atNeal’s Yard Rem edies – tells you

everything you n ee d to know .

He aling He rbs :A Be ginner’s Guide

to Ide ntifying Foraging a nd Us ing

M e dicinal Plants (FairWinds Press)Over

100 inspiring rem ed ies by Tina Sam s.

M e dic inal He rb s :A Be ginne r’s

Guide b y Rosem ary Glad star (Fair

Winds Press)Am erica’s favourite

herbalistdispenses her w isdo m .

Gro w Yo urOwn Drugs (C ollins)

by Jam es Wong.H is enthusiasm

for allthings he rbalshine s through.

Everything from coug hs to skincare!

A NX IO U S A ND J IT T E R Y ? MA K E IT C A MO MIL E

H ere’s a groo vy hom em ade tincture from US herbale xpert

Tina Sam s.“It’s bee n a staple in m y house for 20 years.I found

thata few drops in any liquid w ould calm first-day jitters or

exam finals.” Fillany size jar loosely w ith dried cam om ile

flow ers.C ove r w ith 100 proofvod ka.Puta lid o n the jar and

stee p for seve ralw ee ks.One halfteaspo on is eq uivalen tto a strong cup ofcam om ile tea.”

F in d: D ried cam om ile,£8.19 for 25g,baldw ins.co.uk

L O ST Y O U R F O C U S? G R A B T H E G INK G O

Ginkg o,alon g w ith the other greatm em ory herbs gotu kola

and rosem ary,helps clear the fog.Mix equalparts ofallthree,

eithe r teas o r tinctures.B rew the he rbs as before or add

2-5m ltincture blend to w ater three tim es daily.

B l end: H erbs,from £3 for 50g;tinctures,from £8.50 for 150m l,

allfrom nealsyardrem ed ies.com

F E E L ING L O W? L IF T WIT H L E MO N B A L M

It’s know n as the herbalhug butad d StJohn’s w ort* and

lim e flow er to go od old lem on balm and you’ve a tea w ith

spirit-lifting p otential!Expertan d author Jam es Wong

sugg ests m ixing 50 g each o fthe dried herbs and using a

coup le oftsp infused in freshly boiled w ater for 10 m inu tes.

Strain and add hon ey and lem on to taste.Jo y in a cup!B uy : D ried he rbs,from £1.25 for 25g,baldw ins.co.uk

ST R E S SE D O U T ? R E L A X WIT H P A SSIO N F L O WE R

Fee ling w ound up like a spring? You need a tea w ith clout.

“Passion flow er m akes a greattea for relaxing m ind and

bo dy w itho utm aking you fee ldrow sy,” says Tina.“Perfect to

drink during the day to he lp you focus.” Make in the usual

w ay and enjoy!

B re w : D ried p assion flo w er,£1.69 for 25g,baldw ins.co.uk

B uy : Passion flow er cap sules,£11for 60 cap sules,fushi.co.uk

T IR E D O U T ? R E A C H F O R R O SE MA R Y

A less-than-pe rfectdietfue ls fatigue

and a sm artherb tonic can b uck you up.

“H elping the liver to clear w illrefresh

you,” says m ed icalherbalistJo D unbar.

“Take a sprig offresh rose m ary and

anothe r ofm int,plus 5 slices offresh

ging er.Add 1tsp ofapple cider vine gar

and a little ho ne y.Pour ove r a cu p of

boiling w ater.D rink this live r tonic tw ice

a day be tw ee n m eals.”

B uy : Stam ina Tonic,£14.95 for 100m l,

botanicam edica.co.uk

When you’re notyourself… getagentlelift

W H E NY O UFEE LAC O UG H C O M ING O N,TRY ATH Y M E,G ARLIC AND G ING ERD RINK

w om a n& hom e FEEL GOOD YO

H EALING H ERBS WE L L B E I

W

S L Y N N C A R D Y

S A L A M Y , J U M P F

O T O . D E R E M E M B E R : I F Y O U H A V E A S E R I O U S H E A L T H C O N D I T I

O N O R A R E P R E G N A N T , E X E R C I S E C A U T I O N A N D C O N S U L T Y O U

R H E A L T H P R O F E S S I O N A L

B E F O R E T A K I N G H E R B S . * S T J O H N ’ S W O R T C A N I N T E R

A C T W I T H S O M E M E D I C I N E S . C H E C K W I T H Y O U R D O C T O R O R P H A R M A C I S T I F Y O U A R E O N A N Y O T H E R M E D I C A T I O N , I N C L U D I N G T H E P I L L


18/148

1 8 w o m a n& h om e F E E L G O O Y O U

FO RLO NG ER! Our muscles lose strength and mass as

we age but researchers have found it

is never too late to rejuvenate muscle

tone Patsy Westcott talks to the experts

t’s a w ell-know n fact that as w e

get older,w e lose muscle tone and

strength – that’s the bad new s.The

good new s is,w e can get back to

peak muscle fitness at any age w ith

minimum eff ort.A ge-related muscle

loss – aka sa rcopenia – is reversible

w ith exercise and d iet tw eaks.

“W e all lose strength and muscle

cells aspart o fthe age ing proc ess ,”

explains G P D r Tom M argham,primary

care lead at A rthritis Research U K.

“H ow ever,our research has show n that

many ofthe symptoms w e associate

w ith ageing,such as tiredness,are

caused by being physically inactive

– muscles s hrink and fat invades them,

w hich in turn ca n lead toprob lems.”

Potential causes include a ge-related

changes in hormones,being more

inactive,low er protein intake and

inflammation caused by oxidative

stress (a p roce ss s imilar to rusting ).

“B ut even sma ll lifestyle ch ang es

can help ma intain and even b uild

muscle that w ill help you look and

feel be tter now and for dec ades

to come,” D r M argham adds .

W HA T IS SA R C O P E N I A ? Surprising lyexp ertsstillcan’tag reeanexactdefinition butitinvolves

bothlossofm usclem ass,orbulk,andstrength.

i Mu s c le m s s M uscles shrink by

½ - 1 p er cent a year from around the

age of 4 0 mainly due to loss of the

fast- tw itch muscle bres needed for

high- intensity activ ities s uch as lifting

heav y objec ts or running for a bus.

“ D u ring y ou r 4 0 s y ou st ill ha v e 1 0 t o 1 5

p er cent more muscle than you need

but p as t 5 0 you lose this reserv e,

and muscle loss can start to affect

function,” s ays D r Stuart G ray, lecturer

in ex ercise and metabolic health at

t he U niv e rs it y of G la sg ow .

i Mu s c l e s t r e n g t h M uscle shrink age

is p aralleled by a dow nturn in muscle

strength of around 1 .5 p er cent a year

A s a result, the risk of falls, fractures

and a host of disabilities g oes up .


19/148

w o m an &h om e F EEL GOOD YO

P H O T O G R A P H J

MU SC L E U IL D ING WELLBE

EAT OILYFISH Om e g a - 3 fa tty a c id s

fo u n d in o ily fi s h c a n d o u b le th e b e n e fi ts o f

s tre n g th tra in in g . “A s w e g e t o ld e r, m u s c le s

a r e le s s g o o d a t re p a irin g th e m s e lv e s a fte r

e x e r c is e , w h ic h is w h a t s tim u la te s th e m

to g ro w . Om e g a -3 s a p p e a r to h e lp o ld e r

m u s c le s b e h a v e m o r e lik e y o u n g e r o n e s ,”

s a y s D r Stu a rt Gr a y . In a p ilo t le d b y D r Gra y ,

w o m e n w h o d id tw o r e s is ta n c e e x e r c is e

s e s s io n s a n d to o k fi s h o ils h a d a 2 0 -2 5 p e r

c e n t in c r e a s e in m u s c le s tre n g t h c o m p a re d

w ith ju s t 10 -15 p e r c e n t in c re a s e in th o s e

w h o d id e x e rc is e a lo n e . His a d v ic e ? “ Ea t

o ily fi s h , s u c h a s s a lm o n , m a c k e re l, h e rrin g

a n d s a r d in e s , tw ic e a w e e k .” If y o u d o n ’t

lik e fi s h c o n s id e r a s u p p le m e n t. C h e c k

th e p a c k a n d c h o o s e o n e th a t p r o v id e s

a r o u n d 1.7 g EPA a n d 0 .4 g D HA a d a y .

POWER UP WITH PROTEIN – b u t n o t

to o m u c h . A m in o a c id s c o n ta in e d in

p ro te in f o o d s a r e t h e v ita l b u ild in g b lo c k s

o f m u s c le . “Bu t – d e s p ite w h a t y o u

m ig h t th in k – y o u d o n ’t n e e d t h a t m u c h ,”

o b s e rv e s Pro fe s s o r Mic h a e l Re n n ie ,

fo rm e r p ro fe s s o r o f c lin ic a l p h y s io lo g y

a t th e U n iv e rs ity o f No ttin g h a m . Y u r

b o d y c a n ’t s to re p ro te in s o , o n c e it’s

b e e n b r o k e n d o w n in to a m in o a c id s , y o u r

b o d y t a k e s w h a t it n e e d s a n d s to r e s th e

re s t a s f a t o r fl u s h e s it o u t o f y o u r s y s te m .

A 6 0 k g w o m a n n e e d s ju s t 4 8 g a d a y – a

b o ile d e g g fo r b re a k fa s t, a tu n a s a n d w ic h

fo r lu n c h a n d a s m a ll c h ic k e n b re a s t o r

a p o rtio n o f p u ls e s fo r s u p p e r, w ill d o th e

tric k . A n d y o u c a n e a s ily to p u p w ith a

h e a lth y s n a c k lik e Y o V a lle y Bio Liv e th ic k

a n d c re a m y y o g u r ts , m a d e fro m o r g a n ic

Britis h m ilk , w h ic h c o m e in p a c k s o f fo u r

12 0 g p o ts . Th e re a r e fi v e d e lic io u s o p tio n s

– Stra w b e rry ; Blu e b e rry & Ra s p b e rry ; F ru it

Se le c tio n ; C h e rry ; o r Stra w b e rry & Rh u b a r b ,

£ 2 p e r p a c k , s e le c te d s u p e r m a r k e ts .

PICK UP AN AVOCADO Wh y ? Th e y ’re

a g re a t s o u r c e o f th e a m in o a c id , le u c in e ,

th a t s tu d ie s s h o w c a n h e lp b u ild m u s c le .

“ It s e e m s le u c in e is n o t ju s t a b u ild in g b lo c k

b u t a ls o s ig n a ls w h e n th e re a re e n o u g h

a m in o a c id s to s tim u la te th e p ro d u c tio n

o f m u s c le c e lls ,” s a y s Pro fe s s o r Re n n ie .

Eg g w h ite s , tu n a , tu rk e y , c h ic k e n a n d

c o tta g e c h e e s e a r e o th e r g o o d s o u r c e s .

TU RN TO PA GE 8 0 F OR OU R

F OU R-WEEK SPRING WORK OU T PLA N

WEIGHT YOUR WORKOUT “Re s is ta n c e

(s tre n g th ) tra in in g is w h a t y o u n e e d to

b u ild m u s c le a n d s lo w m u s c le lo s s ,” s a y s

D r Ma rg h a m . Tw o o r th r e e 15 -2 0 m in u te

s e s s io n s o f fre e o r fi x e d w e ig h t s o r s tre tc h y

re s is ta n c e b a n d s a w e e k – e ith e r a t h o m e

o r in a c la s s – is e n o u g h . Bu ild u p g ra d u a lly

to h e a v ie r w e ig h ts o r s tro n g e r b a n d s . Y g a ,

ta i c h i, Pila te s a n d e v e n a c t iv itie s s u c h a s

c lim b in g s ta irs th a t u s e y o u r b o d y w e ig h t

a ls o e n h a n c e m u s c le g r o w th a n d s tre n g th

a s w e ll a s h e lp in g im p ro v e b a la n c e , w h ic h

c a n b e a ff e c te d b y s a rc o p e n ia .

REMEMBER CARDIO Wh ile re s is ta n c e

e x e rc is e is th e m a in n a m e o f th e g a m e ,

c a rd io v a s c u la r o r a e ro b ic e x e rc is e is a ls o

e s s e n tia l. With o u t it, y o u r b o d y ’s a b ility

to p ro c e s s o x y g e n d e c lin e s b y a ro u n d

9 p e r c e n t a d e c a d e . A s a re s u lt, s tre n u o u s

a c t iv itie s lik e w a lk in g u p h ill c a n tire y o u

o u t, w h ic h c a n le a d to a v ic io u s d o w n w a rd

s p ira l. Bu t a c c o rd in g to a C a n a d ia n s tu d y ,

lo n g -te rm a e ro b ic e x e r c is e c a n b o o s t

a ll-o v e r m u s c le s tre n g th . C a r d io a ls o h e lp s

th e b o d y u s e in s u lin a n d b o o s ts b lo o d fl o w

to th e m u s c le s , b o th e s s e n tia l fo r h e a lth y

m u s c le . So fi n d a n a c tiv ity y o u lik e – b ris k

w a lk in g , ru n n in g , d a n c in g – a n d s tic k a t it.

GET UP,STAND UP “Th e m o re y o u s it th e

w o rs e fo r b o th m u s c le s a n d b o n e s ,” s a y s D r

T h ir Ma s u d , Pro fe s s o r o f Mu s c u lo s k e le ta l

Ge ro n to lo g y a t No ttin g h a m U n iv e rs ity

Ho s p ita ls NHS T u s t, a n o th e r s a rc o p e n ia

re s e a r c h e r. “ In fa c t th e m o re y o u b u ild

u p y o u r m u s c le s ,th e s tro n g e r y o u r b o n e s .

Th a t’s b e c a u s e th e m u s c le s ‘lo a d ’ th e

b o n e s , h e lp in g to s tim u la te th e c e lls th a t

fo r m n e w b o n e .” If y o u le a d a s e d e n ta ry

life s ty le , g e t u p a n d m a k e a c u p o f te a , g o

a n d c h a t to a c o lle a g u e in s te a d o f s e n d in g

a n e m a il, ta k e th e s ta irs w h e n y o u c a n , a n d

b u ild s e v e ra l te n - m in u te w a lk s in to y o u r d a y .

EATRIG H T D on’tgettooskinny.Aslongasyo u’renotactuallyoverw eight,now is

notthetim eoflifetodiet.Slim m ingcausesm usclelossandyo uco uld

endupw hatUSdoctorM arkH ym ancalls“skinnyfat”–slim butlacking

inm usclew ithexcessfat,especiallyaroundthem idriff–abodytyp e

thatincreasestheriskoftyp e2diabetes.Ahealthylow -glycaem icdiet

co ntainingleanprotein(ch icken,fishandeggs),nuts,seeds,pulses,

vegetables,fruitandw holegrainsw illhelpyo ustayahealthyw eightand

providethefuelyo urm usclesneedforthatall-essentialphysicalactivity.

IT’SNEV ERTO O LATETO REAC H PEAKFITNESS Regularexercisenotonlyslow sthe

rateofm uscleloss,butcanalso

restorem usclestrengthan dpow er

toyourpeakpotential–nom atterw hatyo urageorleveloffitness.

Indeed,onestudyfoundthatjust

threem onthsofexercisetraining

threetim esaw eekincreased

legstrengthby27percent,the

equivalentofturningtheclock

back15years.W hat’snottolike?

oak up

some sun

Re s e arch s how s t hat low le ve ls ofvita m in D are linke d t o a gre at e rris k o f

s arco pe nia in w o m e n alt ho ugh no t m e n

Build up yo urD leve ls b y ge tt ing 15 to

20 m inute s o f s un e xpos ure e ve ry da y

be tw e e n M ay and Se pte m be r W orried

yo u’re no t ge tting eno ugh?A s k yo ur

GP fora blood test and considera

s upple m e nt – 10 m icro gram s

a days hould be

enough


20/148

WELLBEING QUESTIONS ANSWERS

20 w om an&hom e F EE L G O O D Y O U

targets fine lines and revamps the moisture

barrier – try Sukin Supe r G reens N ourishing

C hia S eed O il+,£15.99 for 2 5ml,naturisimo.

com – and also moringa seed oil,for its

hydrating and healing action.Try Fushi

M oring a O il,£13.50 for 50 ml,fush i.co .uk

… is that we quickly realise how sadly lacking inzest we are.H ey,let’s reclaim our vital spark!

T H E T H I N G W I T H SP R I N G …

� N eed pepping up? F in d h a n d y d ie t a n d h e a lth tip s f o r s p r in g a t w o m a n a n d h o m e .c o mGO

ONLINE

HELP ME FEEL MOREFLEXIBLE I’m fe e lingve ryje alo us of m yyoga-lovingfriends.The y’re all s o fle xible andI’m sti e ningup–be ndingis a re al trial!Is it toolate to get loose?

Ofcourse not!And yoga

is stillon the cards.“The

beauty ofyog a is that

postures can be sim pleor as com plicated as you

w antto m ake them ,” says

yoga teacher Hilda Silver.

“For m e,sim ple postures

done regularly is how you

see im provem ent.”

WHICH YOGA?

Don’tlatch onto the trendy

or tricky.“Th ey’re g reatfor

those w ho do sportor w ant

to lose w eigh t.Hatha – the

basis ofyoga – w ould be

m y starting point.”HATE CLASSES?

Ifyou ’re yog a-class p hobic

(thatis,you’re not25,pin-

thin or sup er-bendy!),you

can stillgetinto the vibe

w ith new interactive on line

classes.Yoogaia.com is

our venu e ofchoice,w ith

classes for every leveland

every size.Its latest

class,#Any Age Yoga,

is aim ed atanyone w ho

w ants to getm ore flexible.PS Need a flexible friend?

Our favo urite pharm acist

Shabir Daya suggests

trying Terranova Tart

Cherry,Nettle & Turm eric

for one or tw o m onths.

Good for stiffness,joint

pain and inflam m ation,£20

for 50g,victoriahealth.com

FGY TIP Yeo Valley’s No Added

Refined Sugar Granola goes

perfectly w ith a pot ofBio Live

Yogurtfor a crunchy and cream y

treatatbreakfastor any tim e!It

contains rolled ou ts,raw nuts and

seeds as w ellas dried prunes

for good,clean energy an d

is delicious – check out the

recipe atyeovalley.

co.uk

Ly n n C a r d y i s

w e llb e in g e d ito r

fo r F e e l Go o d Yo u

a n d w o m a n h o m e .

He r m is s io n :

t o e x p lo r e n e w

w a y s f o r u s to le a d

m o r e b a la n c e d a n d h e a lth ie r liv e s .

MEET THE

WELLBEING EXPERT

WHAT WILL REV UP MYSKIN? I’m alm ost too scared to

look in the m irror:m y skin m atches h ow

I feelafter w inter – dull,lifeless and

com pletely ou t of sorts.What can I do?

G et scrubbing and oiling w ith some

skin-improving supe rfoo ds.

SC R U B IT w ith the g ung e tha t’s left in

you r juice r!“It’s p acke d w ith vitamin C and

roug h e no ugh to ma ke a ge ntle e xfoliator,”

raves aromatherapist G lenda Taylor.

i W ork over your face,espe cially in the

nooks and crannies,then rinse to leave

skin looking and fee ling smoo th and bright.

i Ad d tw o drops ofesse ntial oil.“M andarin

w ould co mplement the fruity theme and is

go od for brigh tening the skin,” says G lenda .

i Includ e fresh g inge r – said to be go od

for skin radianc e and anti-age ing b ene fits.

O IL IT Simply the bes t w ay to soften

and plump w inter-w eary skin.

i W ork a few drops from hairline to boso m.

Increase the amo unt over the ne xt

few days as the skin gets used

to it and can ab sorb more.

i Try oils from se eds w ith

energising nutrients.W e

like… chia s ee d oil,w hich

HOW CAN I GET MYGROOVE BACK? I know

w inter hasn’t been exactly sup er toug h

but I’m stillfeeling totally w hacked out!

In the old d ays,you’d b e put straight on to

a sp ring tonic,and it’s still a goo d ide a.Try…

G R E E N SM O O THIE by sup erfoo dist Rick

H ay.Drink for b reakfast for a few days and

notice the boost.M orning energy blast…

Blitz ½ avocado,2 cups spinach,

5-6 cashew s,1tsp chia see ds

or linseeds and 20 0-25 0ml

unsw eetened almond milk.

“It’s p acked w ith pro tein

from the nuts an d

avocado,a healthy dose

ofomegas via the seeds

and a kick ofenergy

from the chlorop hyll in

the gree ns,”s ays R ick,

thes upe rfoo dist.co m

G R E E N TE This herby

drink helps cleanse and detox

a sluggish system.N ettle and cleav ers

te a… A dd 2tsp nettle leaves and 2tspcleavers to a pot and pour over 300 ml

bo iling w ate r.Infuse for 10 -15 m inute s.D rink

hot or co ld throug h the day.“C leavers helps

reduce fluid retention in the skin and nettles

nourish the b lood and c leanse the bo dy,”

says home opath Susan C urtis.H erbs from

£2 for 5 0g at nealsyardreme dies.com


21/148

HEALTH DILE MMAS WELLBE

w o m an &h om eF EE L G O O D Y O

F or some reason, when it comes

to your health, something is always

not quite right. A cough is not just

a cough – you’re pretty sure it’s a

sign of pneumonia – and most of the time

you nd yourself diagnosing your “serious”

illnesses with the help of Dr Google. Due

to our 24/7 stressful lifestyles, anxiety is

one of the most common mental health

conditions in Britain. Hypochondria, which

is a form of health anxiety, makes you

constantly worry about symptoms that

you don’t really have.

Is it an upse t s to mach o ris it Irritable Bo we l Syndro me

A ny change in your digestion or gutfunc tion can cau se anxiety,not tomention ph ysical disc omfort.In som ecase s,it’s easy to id entify the cause– an d foo d po isoning isn’t hard tomiss.“Th e fever,vomiting,abd ominalcramps and diarrhoea can b e severebu t tend to clear after 24 -48 hours.It w ould b e diffi cult to confuse thisw ith IB S,” explains Sh ona W ilkinson,H ead N utritionist at nutrice ntre.co.uk

IBS tends to be a more chronic problemand can be characterised by wind,bloatingand fluctuating bowel motions,from loose

to constipated.“Post-infective IBS is often

overlooked and can go untreated for a long

time.This occurs when the inflammation

and infection responsible for the food

poisoning leaves the delicate bowel lining

oversensitive long after the initial infection

passes.Such super-sensitivity makes

the gut react to its own natural movements,

causing cramping that is often only easedby passing wind or going to the toilet,”

adds Shona.

Getting to the bottom of IBS will require

an accurate diagnosis and the help of a

naturopath to guide you through the good

and bad foods for your bowels.“Both

forms,however,benefit from taking a good

probiotic supplement such as Pro-Ven Adult

25 Billion (£13.95 for 30,Boots),” advises

nutritionist Cassandra Barns. >>

To help you to differentiatesevere conditions from normalai lments, we asked theexperts to put together aH ypochondr iac’s H ealth Guidefor some common problems

m I ill orjust

anxious?


22/148

WELLBEING H E L T H D IL E MM S

22 w om an&hom eF EE L G O O D Y O U

Is it a headache

or a migraine

It’s not uncom m on to hear peo ple

com plain that they have a m igraine

w hen they are actually suff ering from

a bad headache.That’s not to say that

the bad headache is a m ere trifle of

a sym ptom ,bu t a m igraine is a true

organic neu rologicaldisease.

“Tension headachesarecom m on

andcanbesevere.Theytend tobe

generatedbyam ixtureofphysical

andem otionalstressand

tension.M usclesintheneck

andshoulderstighten

upandrestricttheneck

m ovem ent.This,in

turn,causespainsto

befeltovertheback

ofthehead,often

end ing up behind

one eyeoroverthe

tem ple.Som etension

he ad ache sarereportedasbeing like

having asw eatbandtightenedaround

thehead ,”explainsShona.

A m igraine,ontheotherhand,isa

com plexm ixtureofchem icalandcirculatory

irregularitiesthatultim atelycausehead

pain.“M igrainescanhavevarious

contributingfactors.Thesem ayinclude

ho rm one im balancesorchanges(the y

oftenoccuraround m enstruationinw om en),

asluggishdigestion,anoverburdened

live r,nutrientdeficiencies,stress,food

intolerances,bloodsugarim balances,

dentalproblem sandevengenetic

predisposition,”ad dsC assand ra.

What is the diff erence?

“M igrainesfollow a

tw o-phaseattack.The

initialsym ptom sinclude

flashinglightsinthe

eyes(thisisrelated

toareductionin

circulation),w hichis

follow edbyapounding

headacheasthe

circulationchangesag ainandbloodvessels

expandandpushonthe pain-sensitive

coveringofthebrain,”saysShona.

To help reduce you r m igraines,

try the follow ing tips:

i Balanceyourbloodsugarbyeatingthree

go od m ealsaday.C om m onfood sthatm ay

triggeram igraineincludecuredm eats,

alco hol(especiallyredw ine),choco late,

citrusfruitsandstrongcheeses.

i M akesureyou’redrinkingeno ughw ater

–1½ -2litresadayisrecom m ended–and

avo idsugarydrinks,includingfruitjuices.

i Eatm orem agne sium -richfoodssuch

aspum pkinseeds,beansandpulses,and

greenleafyvegetab les.

i TakeaBvitam insupplem ent.It’sthought

thatthecauseofthepaininm igrainesis

abnorm alnerveactivity,andBvitam ins

contributetonorm alnervoussystem function.

Vitam inB2,inparticular,m aybeeffective

inpreventingorreducing theoccurrenceof

m igraines.TryQ uestM egaBC om plexplus

1,000m gvitam inC (£9.29for30,revital.co.uk),

takingonetab letadayw ithbreakfast.

“ ‘ L ow er back p ain is a real

p lague. W e all sit for far too

much these days and this

does our low er back s no

fav ours at all. O v er time,

the discs thin and the joints

in the sp ine w ear a bit,

causing typ ical stiff back

and hip comp laints,”

ex p lains Shona.

How ev er, w hen the p ain

starts to run into the groin,

and sometimes along thefront of the thigh tow ards

the k nee, confusion can

set in for the suff erer

“ Typ ically, if it’s a

mechanical or dege nerativ e

low er back p ain, it tends to

ease up once the p erson

starts to get mov ing. Y ou

can imagine the back oiling

up a bit,” adds Shona.

W H TT D O W H N

TH TH P P E N S?

“ Staying activ e is crucial to

help mobilise the sp ine and

k eep muscles toned. P ilates

is an eff ectiv e w ay to

manage back p ain as it

im rov es your core stability,

k eep s you sup p le and

enables you to mov e

mindfully w ith ease and w ith

control,” says P ilates guru

L ynne R obinson, a founderof Body C ontrol P ilates and

the Back 4 G ood p rogramme.

“ W ith hip arthritis,

w alk ing tends to aggrav ate

the situation as the w orn-

out regions of the hip rub

together, causing p ain and

a lim . O ne of the rst

mov ements to be lost in hip

arthritis is the ability to turn

the leg inw ards. This is

termed internal rotation of

the hip and is the cause of

groin p ain. A n X -ray w ill

con rmit but, as a rule,

consider the hip as the main

cause of p ain if it’s w orse

w hen w alk ing,” says Shona.

“ G lucosamine and

C eladrin are safe and

eff ectiv e in both situations

but need to be tak en for

tw o-three months beforeim rov ements may be felt.

Try N ature’s P lus A geloss

J oint Sup p ort ( £ 4 1 . 7 5 for 9 0 ,

rev ital.co.uk ), w ith

glucosamine, hyaluronic acid

and four essential collagen

typ es that help rebuild and

rejuv enate cartilage and

joints,” says M ichela V agnini,

nutritionist at N ature’s P lus.

Is it eczema or psoriasis

Skin conditions can be notoriously diffi cult

to identify.Both eczema and psoriasis cause

red,irritant rashes that can app ear at any

point in life,and both can be stress related.

H ow ever,youcanoftendistinguishw hat

theskinconditionisbyjustlookingatthe

placesitappears.“Inthecaseofeczem a,the

rashtendsnottofollow aregularshapeor

distribution.Psoriasistypicallyhasaraised,

disc-likeappearanceandoccursontheouter

surfacesofthelim bs,aroundthetrunkandin

thescalp.Eczem atendstobefoundincreases

suchasthebackoftheknee,groin,arm pitand

elbow .Thetw orashestendtosticktothis

patternofdistribution,w hichcanhelpw hen

tryingtodecidew hatitis,”explainsShona.

Bothcanbehelpedbyboostingyourintake

ofom ega-3fattyacids,suchasflaxoil,andbyapplyingagoodnaturalm oisturiser.“Keeping

theskinm oistandnourishedfrom theoutside

iscrucial,asitcanbringinstantrelieffrom

itchinessanddiscom fort.Em ollientcream s

recom m endedbyG Pscanirritatealready

inflam edskin,astheyoftencontainchem icals,

sotryanaturalcream orbalm suchas

W hatSkinNeedsSkinBalm (£13.99for75m l,

w hatskinneeds.co.uk),w hichcontainsablend

ofnaturalingredients,”saysSonjaD ym alovski,

skincareexpertatW hatSkinNeeds.

Is it b a c k p a in o r h ip a rth ritisPain that originates across the low er back and is feltto run into the

hip area and across into the groin is a co m m on com plaint.The big

question is:is ita b ack or a hip problem ?


23/148


24/148

24 w o m a n& h om e F EEL GOOD YOU

S ecr et s of a

BR IN S H A R P

E R

ASE UP A LITTLE

Pe o p le w ith a

p o s itiv e , o u tg o in g , re la x e d p e rs o n a lity a re

5 0 p e r c e n t le s s lik e ly to d e v e lo p A lz h e im e r’s

th a n p e s s im is ts . It’s h a r d to b e a t th e h a b its

o f a life tim e b u t m a k in g a c o n s c io u s e ff o rt to

ta k e m in o r s e tb a c k s in y o u r s trid e a n d th in k

p o s itiv e ly w ill m a k e a d iff e re n c e .

ALANCING ACT

Ou r a b ility to b a la n c e

is a m e a s u re o f th e h e a lth o f o u r v e s tib u la r

s y s te m , w h ic h c o n tro ls m o v e m e n t a n d o u r

o rie n ta tio n in s p a c e a s w e ll a s b a la n c e . C a n

y o u s ta n d o n o n e le g , e y e s o p e n , fo r 3 0

s e c o n d s ? Ey e s s h u t is h a r d e r s o m o v e o n to

th a t a n d p ra c tis e e a c h d a y . Sta n d in g u p a n d

s ittin g d o w n w ith o u t u s in g y o u r h a n d s is a ls o

g o o d fo r b a la n c e , a s is ta i c h i a n d y o g a . Se e

o u r b a la n c e fe a tu r e o n p a g e 8 4 .

ROW A BIGGER BRAIN

We n o w

k n o w y o u c a n g ro w n e w b r a in c e lls

a n d p u m p u p th e s iz e a n d fu n c tio n o f o ld

o n e s in th e a re a s g o v e rn in g m e m o r y a n d

le a rn in g . A c t iv ity is th e k e y a n d it h a s to b e

a e ro b ic s o w a lk in g is e x c e lle n t. Le a rn in g ,

Boost your mind power and

prevent memory loss Patsy

Westcott shows us how…

BE T BR IN FOG


25/148


26/148

WELLBEING MEMORY

26 w om an&hom e F E E L G O O D Y O U

FGY TIP

Sprinkle o n the

vine gar Its acidity sink s

ris k facto rs thatm ay le ad

to m e m o ry decline s uch as

high b lo o d s uga r, ins ulin

re s is tance and diab e te s

b y re ducing b lo o d

s ugar s pike s .

C O O KUP

AC URRY

It’s thoug ht the

p la nt che m ic a l

curcum in found in

turm eric hel p s s low

the build-up of p rotein

“ p la q ues ” characteristic

o f A l z he im e r’ s. T ry N atu re ’ s

B e s t H ig h P o te nc y T urm e ric , £ 1 4 .5 0

for 6 0 cap sules , naturesbest .co.uk

M O REM USH RO O M S

Sun-dried shiitake m ushroom s,

that is . T he reason? T hey’re one of

the fe w foods containing v itam in D .

A nd lo w bl oo d l e v e l s o f v ita m in D a re

linke d to p oo rer brain function. It’s not

ye t kno wn e x ac tly why, bu t v itam in D

m a y sw e e p a w ay a p ro te in inv o lv e d

in A l z he im e r’ s f ro m the b rain. B u t

e x p os ing s kin f or 1 5 m inute s a day to s um m e r

sun is the best way to up your D q uota.

UNDERSTAND H O M O C YSTEINE

H o m oc yste ine is an a m ino ac id f ound

in blood and cre ated in res p onse to eating

p rotein. E v idence is em erging betwee n high

ho m o c ys te ine l e v e l s and m e m o ry lo s s and

a higher risk of A l z heim er’s . O ne A ustral ian

study found that eating folate-rich foods

wa s as so cia ted with f as ter m e m ory rec al l.

H ele n B ond, state-reg istered dietitian,

a dv is e s : “ A l ong with v ita m ins B 1 2 a nd B 6 ,

fo late is the third nutrient crucial to kee p ing

hom ocysteine le v els low. It is found in gree n

v eg like sp inach, kale, lettuce, asp aragus,

B russels sp routs and broccoli, as we ll as

brown rice , p e as, ora ng e s, chic kp e as and

bre ak fa st ce rea ls fo rti e d with f ol ic ac id.”

EATLO TSO FV EG AND FRUITWhy? As well as being a source of vitamins C and E, which

help protect against cell damage, fruit and veg are also rich

in plant nutrients, some of which, members of the

polyphenol family, are being increasingly

highlighted for their potential

brain-friendly properties. Include

citrus fruits (for the hesperidin),

berries and pomegranate (for

a range of polyphenols).

Aim for at least ve

raw or lightly cooked

fruit and veg a day.

B R A IN- P O WE R Y O U R D IE T

D ISH UPSO M EFISH ut sh and

seafood on the m enu once to four

tim es a wee k, being sure to m ake at least

one of these m eals oily sh. O ily sh, such

as herring, m ackerel , sal m on and sardines,

a re ric h in D H A , a lo ng - c ha in om e g a - 3 f a t

abundant in brain tissue . F ish and se afo od

contain other p otential brain p rotectants,

incl ud ing v ita m in D , s e l e niu m , B v ita m ins ,

z inc, iodine and an am ino acid called taurine.

EATV EG AND FRUITLO TS

Why? F or antiox idants , su ch as

v itam ins C and E , which hel p p rotect against

c e l l d a m ag e . P l us p l ant nu trie nts , so m e

of which are highlighted f or their p otential

brain-f rie ndly p rop e rties . Incl ude red wine

and grap es (resv eratrol) , soya p roducts

(isofl av ones) , cocoa and dark chocolate

(fl av anols), citrus fruits (hesp e ridin), berries

and p o m e g ranate ( a rang e o f p o l yp he nols ) .

NEED TO KNO W itam in E is eight

diff erent nutrients . Most sup p le m ents

contain just one, alp ha-tocop herol, but res ea rch

sugge sts others could be im p ortant for brain

health. G a m m a - tocop herol, found in rap eseed

oil , wheatgerm , p ecans, cashews, B raz il s ,

wa lnuts and se sa m e se e ds , m ay he lp q ue ll

the brain infl am m ation inv ol v ed in dem entia.

BFO RBRAIN here’s e v idence

that B v ita m ins, su c h as B 6 , f ol ate s

and B 1 2 , could hel p stop brain shrinkage

and d e lay d e m e ntia . F ind B 6 in m e at, s h,

p oultry, wholeg rains and v eg , folates in

l iv er ye ast ex tract, p ulses and gree n leafy

v e g , and B 1 2 in m e at, o ff a l , s he l l s h, s h,

m ilk and eggs. T he latest rese arch sugge sts

that B v ita m ins and o m e g a - 3 s work tog e the r

Tryto limit… ALCOHOLto two orthree unitsa day,prefe rablywith meals .

TRANSFATSin pastries,cakes,pies,fast foods and readymeals.

SATURATEDFATSfrom red meat,butter,cream,cheese.Manystudies,

suggest a low-saturated fat dietis more brain-prote ctive,so whilethese foods contain otherimportant

nutrients it’s best not to overdo them.

SUGARYFOODSsuch as sweetsand soft drinks.

and drink… Tea le aves are packed withcompounds able to penetrate theblood-brain barrierand blockneuronal

damage.Blackorgreen te a both havebe nefits but green tea has upto fourtimes more antioxidants.Just don’t add

milk,which can reduce te a’s antioxidantactivitybyas much as 25perce nt. Apple juice boosts a brain me ssenger

chemical called acetylcholine,lackingin people with Alzheimer’s disease.Apples also contain the plant chemical

quercetin,which maymimic a drugcalled Aricept (donepezil)used to treatearlyAlzheimer’s.Drinktwo glas ses

of apple juice a dayoreat two apples.


27/148

QUICKISH FIXES LONGTERM GAINS GREAT THERAPY

HE DP INS

W hether it’sthe throbbinglight-sensitivesymptoms ofamigraine or thepounding ofastress headachelike a tightly w ornhalo,naturalremedies canoffer relieffromdebilitating pain.

✢ An old-fashioned

herb like Feverfew

– traditionally used to treat

headaches – is a great

place to start.A few drops

of tincture in cool water

could help the ache.Or a

tea made from the dried

herb.Simmer 2tsp in a cup

of water for 10 minutes,

strain and drink.TryThe

Organic Pharmacy Feverfew

Complex Tincture,£11.50

for 50ml,theorganic

pharmacy.com;orDried

Feverfew,£4 for 50g,

nealsyardremedies.com

✢ Recurring “heads”?

Magnesium and CoQ10

could be the duo foryou.

“Magnesium acts as a m uscle

relaxantand CoQ10 is a

pow erfulantioxidant,” says

nutritionistShona Wilkinson.

“Studies show thatpeople

w ho sufferfrom m igraines

are often deficientin both.

Take 250m g ofm agnesium

and 100m g CoQ10 per

day.” TryNature’s Plus

Dyno-m ins M agnesium ,

£14.95 for90 tablets;and

Pharm a Nord BioActive Q10

Ubiquinol ,£46.99 for60

capsules,nutricentre.com

✢ We’ve heard good

things about cranial

osteopathy.This gentle

treatment detects and

releases tension throughout

the body,making it good

for both migraines and

recurring stress headaches.

Find an osteopath at

osteopathy.org.uk

Find more headache relief

ideas on page 112.

JOINTP INS

Ouch!Joint paintakes the fun outofanything otherthan sitting quietlyin a chair.Soothingthem isn’t alw ayseasy but there’slots to try.Here’sour expert’s pick.

✢ Som ething topical

and easy to use is

a boon.“Try spraying

on m agnesium oil,w hich

relaxes m uscles and

nerves,and thus alleviates

pain quickly,” suggests

pharm acistShabirDaya.“Personally I find an

acupressure device w orn

forfive m inutes betw een

m y thum b and forefinger

w orks a treatforw rist

pain.” Try Life-Flo Pure

M agnesium O il Spray ,

£16 for236m l;orAculief

Acupressure device,£19.95,

both victoriahealth.com

✢ Natural eggshell

membrane (NEM)

and cherry extracts are the

buzz ingredients to look for.

“NEM displays powerful

anti-inflammatory properties,

and cherry extract is known

to help the removal of acidiccompounds that cause

pain and stiffness,” says

Shabir.TrySuperior Joints by

Food Science of Vermont,£30 for 60 capsules,

victoriahealth.com – they

have NEM and cherry in

the mix.

✢ Acupuncture m ay

sound a spiky

suggestion forthose w ith

jointand arthritis pain,

buttrustus – the needles

are so fine itw on’tadd to

yourproblem s.Regular

treatm ents can help breakthe pain cycle and bring

relief.Find a therapistat

acupuncture.org.uk >>

Time to…with someunexpected natural remedies!

EASE THE PAIN...

wo m an ho m e F E E L G O O Y O

PAINW ELLBEI


28/148

QUICKISH FIXES LONGTERM GAINS GREAT THERAPY

TOPTOTOE

PAIN

From periodpainstoarthriticaches

andinflam m atoryproblem s,it’snicetoknowtherearenaturalrem ediesouttherethatcanhelpeasethepain.

Surprisingly,hops are

on ourradar.“The y

have fast anti-in ammatory

and pain-relie vingqualitiescomparable to ibuprofe n

and aspirin.Studie s show

them to be safe and well

tolerated,”says research

herbalist Monica Wilde.

“Because theyare fast

acting,theycan be useful

fornerve pain such as

toothache.”TryNutrigoldNurocyte Hops Extract,

£20.95for30caps,

napiers.ne t

Turm eric and cherry

extractare natural

soothers.Turm eric is said to

bring dow n inflam m ationand pain fast,m aking itgood

form enstrualcram ps,frozen

shoulder… any inflam ed and

painfulconditions.Taken

long-term ,cherry extractcan

help alleviate the pain of

arthritis,osteoarthritis

and jointpain,including

gouty toes.Try P uk k a

Herbs W holistic

Turmeric,£15.95 for30

caps;orC herry ctiv e

C a p sule s,£12.95

for30,revital.co.uk

Re exologycan be a

top-to-toe treatme nt.

Usingfocuse d massage on

areas of the fe et to stimulate healing,it’s good for

migraines,backproblems ,

hormonal imbalance plus

te nsion and stress.Find a

practitione rat aor.org.uk

BACKPAINS

Alongwithless-than-adorableshoulderpain,it’sguaranteedaftergettingbackintofitnessorgardeningfollowingado-nothing-m uchwinter.Rem edieswithahom eopathicspinareworthseekingout.

Arnica is the queen of

rem edies forstiff and

sore bodies.Soothe shoulder

pain w ith a nifty arnica

spray directly spritzed onto

the stiff and tenderarea.

Help relieve a niggly low er

back pain w ith an easy-

to-take oralhom eopathic

rem edy spray ofarnica,

ruta grav (used fortendon

injuries)and rhus tox (to

relieve stiffness).TryW eledarnica Bump s a nd Bruises

Sp ray ,£5.95 for20m l;or

W eleda rnica M uscular

P ain R elief Sp ray ,£9.95 for

20m l,both w eleda.co.uk

Double your

wellbeingclout

with soothingarnica extras.

“Arcinca balm would be

mygo-to forstiffness,

sprains,backpain orfrozen

shoulder,”says pharmacist

Zoe Smith.“It’s wonderfully

soothingand can be applied

with a light touch ormore

vigorous massage to suit

yourpain threshold.”Go for

broke and regularlydunkina bath laced with arnica too.

TryW eleda Arnica M assage

Balm,£10.95for100ml;or

W eleda M uscle Soak,£12.95

for200ml,both weleda.co.uk

Body Stress Release

m ay be a new one

to you butit’s idealforthis

kind ofpain.Aftergentle

m uscle testing,lightand

precise pressure is used

to encourage nerves and

m uscles to release stored

tension and relieve the

sym ptom s ofproblem s

such as sciatica,

headaches and tiredness.

Find a practitionerat

bodystressrelease.org.uk

NERVEPAINS

Suchasneuralgia,whereyougetthatintensethrobbinginthefaceandhead,orsciatica,

wherepaincascadesdownfrom hiptoankle,islikehavingonegianttoothache–interestingly,anotherform ofnervepain!

Spice s are hot stuff

fornerve pains like

neuralgia.“Capsaicin,

the natural compound

found in chillies and

cayenne,can helpto

blockpain from be ing

communicated to the brainvia the central ne rvous

system,”says Monica.How

do we take it?Table ts are

yourbe st bet.TryNapiersCayenne Tablets,£7.50,

napiers.ne t

Capsaicin is also good

forsciatica.“As well

as working internally,it’s also

effective w hen absorbed

via the skin,says Monica.

“Using a m uscle rub that

contains a naturalcapsicum

extractcan really helpm anage pain.” So can a really

strong naturalgingerextract,

so a duo ofrub plus ginger

tea is a good m ove.Grate a

good knob ofgingerinto

a pan w ith a m ug ofw ater

and sim m erfor5 m inutes.

TryC ap iscum and G inger

W arming C ream,£7.50 for

60m l,napiers.net

Subtle and light-

fingered,the Bowen

Technique uses gentle

rollingmovements –often

done through clothe s –

which makes it perfect for

sore to the touch problems

like backpain and frozen shoulder.Fans love its

pain-relie vingeffects.

Find a the rapist at

thebowente chnique.com

28 woman&home F EE L G O O D Y O U

WELLBEIN G P N

8/17/2019 W&H Feel Good Y

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