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29 Articles

"Feeling a bit jaded on the long plod through winter? It doesn’t have to be heavy-going on your health if you know where to look for a pick-me-up. This issue has a fizzing array of expert tips, smart buys and clever tricks to help you get your buzz back, because we know how the start of February can sap your energy. We’ve also got some delicious recipes to boost your immunity, DIY health checks, and inspiration for a cut or colour update for your hair to really put the spring back into your step."…

Pet power Owning a dog or cat can help an ageing brain in later life. Pet owners had slower cognitive decline than non-owners, according to research from the University of Maryland in America, published in the journal Scientific Reports. Researchers think the positive health benefits stem from the fact that pets offer social support, help reduce stress and encourage more physical activity. 3 WAYS TO… protect your eyes in winter Parvinder Sagoo, lead pharmacist from Simply Meds Online, shares his tips… 1 INVEST IN EYE DROPS ‘The dry winter air can cause eyes to run. This can lead to irritation and dryness, making them sore. To help give them back moisture, use eye drops when needed. This will also help to soothe the area.’ 2 GET TESTED ‘Night driving…

Simple changes that slash your STROKE RISK

An estimated 5,000 lives may be saved and 21,000 strokes avoided over three years thanks to the NHS scaling-up the use of blood thinning drugs. The direct oral anticoagulants (DOACs) prevent strokes by treating and preventing blood clots in patients with atrial fibrillation (AF), a condition that causes an irregular and abnormally fast heart rate, and is responsible for an estimated one in five strokes. A stroke happens when the blood supply to part of the brain is cut off. It’s the UK’s fourth biggest killer and a leading cause of disability, so the news is welcome, but there are also some simple things we can all do to cut our likelihood of having a stroke. ‘You can reduce risk by making healthy lifestyle choices,’ says the Stroke Association’s Juliet…

Simple changes that slash your STROKE RISK

‘I don’t want to miss a moment!’

With a career spanning over six decades, Dame Judi Dench has long been a national treasure, and, at 89, she shows no sign of slowing down. Since 2012, the actor has battled with macular degeneration, a medical condition that has impaired her vision, something she says was ‘the most terrible shock to the system’. Yet her zest for life continues to be inspirational. It’s clear that Dame Judi’s positive outlook on life is just one of the things that keeps her looking and feeling years younger than she is. ‘Sometimes in life, you think all the minuses are stowed against you, but there are always pluses to be found if you look hard enough for them,’ she says. It’s the same stoic attitude that helped her through the death of…

‘I don’t want to
miss a moment!’

DROP A DRESS SIZE & spring into shape

Recharge mentally and physically with this eating plan from nutritionist Juliette Bryant*. You’ll be eating light, healthy foods to reset your system and help you lose weight – at least 7lb in seven days. ‘You’ll boost energy levels and feel mentally more alert,’ says Juliette. This plan will also encourage you to eat in a healthier way, as opposed to constantly dieting. ‘When you feed your body the right foods, your system falls back into balance and weight naturally comes off,’ she adds. DAY 1 BREAKFAST Green alkalising smoothie Blend 15cm-piece cucumber, handful of kale, 5 stems mint, 3 stems parsley, 2.5cm piece fresh ginger, 1 avocado, 230ml coconut water, juice of 1 lime and 1tbsp hemp seeds. LUNCH Broccoli and avocado soup Blend 160g broccoli florets, ½ avocado, ¼…

DROP A DRESS SIZE & spring into shape

How to take medicine SAFELY

We trust our doctors with our health and expect them to give us drugs that will be beneficial. Most of the time, they do. But mistakes can happen – and that includes mistakes that we might make in taking our prescribed pills correctly. There are 237 million medication errors made annually in the UK. ‘These errors cost the NHS nearly £100 million every year and they’re also responsible for around 1,700 deaths,’ says Dr Deborah Lee, a GP for the Dr Fox Online Pharmacy. ‘Tragically, around a third of these errors occur in general practice.’ There are safety nets in place – doctors are expected to follow what is known as ‘the five rights of medicines management’, as Dr Lee explains. ‘These five rights – giving the right medicine, to…

How to take medicine

SAFELY

Get your BOUNCE BACK!

DRINK MILK WHY? Because it’s high in protein. ‘Increased protein in menopausal diets can help in many ways,’ explains nutritionist Shona Wilkinson, ‘from weight management and muscle-mass improvement to balanced hormone production.’ Regulating hormones means fewer mood swings – and protein-rich foods fill you up because our bodies digest them slowly, helping avoid menopausal belly fat. It can also help reduce hair thinning. TRY THIS… Fish, seafood, eggs, yogurt, chicken, nuts and beans are also high in protein. SNIFF ROSEMARY WHY? To help beat brain fog. Research suggests that both young and older students perform better in memory tests in rooms infused with rosemary essential oil. Pop some drops into a diffuser to improve your focus. Stress can also play havoc with brain function, so make sure you get on…

Get your BOUNCE BACK!

New year NEW HAIR

The multitasking fringe With regular trims needed to keep it out of your eyes and high-maintenance styling to ensure a smooth finish, a fringe can require a fair amount of upkeep. But the longer you go, the more options you have. A curtain fringe like Jane Fonda’s can be worn parted so doesn’t need as much attention. It’s also less severe, especially if worn with texture and movement, thanks to FUL Styling Spray, £18, Boots. A good way to try something new without any post-salon regret or the need to wait for it to grow out. The winter-warmer blonde Cool, icy blondes and greys have been the shade du jour for a while now, but are harder to pull off when your skin is paler during the winter months. Instead,…

New year

NEW HAIR

12 natural cures for HEADACHES

GET SOME FRESH AIR Need to relax? Then head outdoors for a walk. It’s an effective way to reduce stress, which can be a trigger for tension headaches. Exercise also encourages good blood flow around the body and releases chemicals that block pain signals to the brain, says nutritionist Suzie Sawyer. Aim to walk for at least 30 minutes every day. Lower the lights Bright light can bring on a headache, and research shows that light sensitivity – known as photophobia – can make existing pain much worse. Keep the lights dimmed indoors, add anti-glare protectors to your screens and consider wearing blue-light filtering glasses when using devices. Digital detox Could eye strain be the cause of your pain? Prolonged exposure to digital devices can result in eye fatigue and…

12 natural cures for

HEADACHES

Coping with... LUPUS

In lupus (systemic lupus erythematosus or SLE), symptoms range from mild to severe. These commonly include joint pain, skin rashes and tiredness. Sometimes it results in kidney problems and other organ disease, including liver, heart and lung inflammation. Headaches, mouth ulcers, fevers, hair loss and light sensitivity also may occur. Stress and tiredness may make your symptoms worse. Lupus is an autoimmune disease, where the body’s natural immune system mistakenly attacks healthy tissues. The causes aren’t fully understood. It’s not contagious, but possible triggers include viral infections or certain medicines, including some types of blood pressure drugs, anti-seizure medications and antibiotics. People with drug-induced lupus usually get better when they stop taking the medication. Sunlight, hormonal changes – including at puberty, childbirth and the menopause – may also be triggers.…

Coping with...

LUPUS

Wonderful WALNUTS

Lentil, walnut and veggie stew Walnuts are high in fibre and a great source of protein. This meal is perfect to batch cook for a nutritious lunch or dinner. SERVES 4 PREP 10 minsCOOK 20 mins ✱ 1tbsp olive oil✱ 1 onion, chopped✱ 2 carrots, diced✱ 1 red pepper, diced✱ 2 garlic cloves, crushed✱ 3tbsp oats✱ 300g mushrooms, quartered✱ 1tsp dried mixed herbs✱ 75g walnuts, roughly chopped✱ 400g can chopped tomatoes✱ 400g can lentils✱ 500ml vegetable stock✱ Parsley, chopped, to serve (optional) 1 Heat the oil in a saucepan and fry the onion, carrot and pepper for 5 mins. Stir in the garlic, oats, mushrooms, herbs and walnuts and fry for 1-2 mins. 2 Add the tomatoes, lentils, with the juice from the can, and stock. Bring to the boil,…

Wonderful

WALNUTS

Walk your way to MORE ENERGY

Walking is a great way to stay active and boost your energy levels. Not only is it a fantastic form of exercise to enhance your wellbeing, it’s free to do and can be adapted to suit all ages and fitness levels. Whether you’re taking gentle strolls along a flat pavement or challenging yourself with brisk strides up a hillside, every step is beneficial. ‘Walking improves heart health, boosts circulation, maintains leg strength and benefits our bones, so you get an all-round workout,’ says Julie Robinson, exercise instructor and expert in older-years fitness (moveitorloseit.co.uk). ‘Research shows that regular movement helps to prevent or reduce the risk of many conditions, including heart disease, stroke, high blood pressure, type 2 diabetes and some cancers.’ Everyone should have daily walks to stay healthy, although…

Walk your way to

MORE ENERGY

Is your sleep harming your HEALTH?

TAKE THE TEST 1 How many hours do you sleep each night? A Four to five B Eight or moreC Five to six D Seven to eight 2 What’s your relationship with sleep? A My sleep patterns bother meB Complicated. I’ve never been a good sleeperC I don’t think about it – sleep comes easilyD I love sleeping but rarely feel refreshed 3 How long does it take you to drop off? A Five minutesB 45 minutesC 20 minutesD Up to two hours or longer 4 Do you wake up during the night? A Occasionally, but I go straight back to sleepB If I do, I’m not awareC I’m awake for hours when I doD Every night, many times 5 Generally, how do you feel at 9am? A Sluggish and…

Is your sleep harming your

HEALTH?

Coping with... PULMONARY FIBROSIS

Pulmonary fibrosis can be caused by different conditions that scar the lungs and stiffen them. Some types have identifiable causes, but often a definite cause can’t be found and it’s called idiopathic pulmonary fibrosis (IPF). It’s not cancer or cystic fibrosis, and isn’t contagious. Interstitial lung disease (ILD), of the tissue supporting lung air sacs, causes lung scarring, inflammation or a mix of both. The causes of ILD include hypersensitivity pneumonitis (extrinsic allergic alveolitis), pneumoconiosis (occupational ILD), pulmonary fibrosis associated with connective tissue/autoimmune disorders (such as rheumatoid arthritis), and drug induced pulmonary fibrosis. Risks include being exposed to dust (wood, metal, asbestos) or allergens (bird feathers, mould); rarely the tendency is genetically inherited. Smoking causes specific pulmonary fibrosis. All types cause scarring, reduced breathing efficiency and reduced oxygen absorption. Symptoms…

Coping with...

PULMONARY
FIBROSIS

Mood-boosting LIPSTICKS

1 COOL WHIP Some matte lipsticks can crack and peel – not the case with NYX Professional Makeup Smooth Whip Matte Lip Cream in Cherry Creme, £7.49, Superdrug, whose buttery ingredients pad out fine lines. 2 MOISTURISING TO THE CORE Thanks to an innovative hyaluronic acid core, Avon’s Hydramatic Matte Lipstick in Hydra Pink, £8, avon.uk.com, achieves both an intense, velvety matte finish and a caring, moisturising texture that feels pleasant. 3 PLUMP IT UP Marrying the soft colour of lipstick with the moisturising ingredients of a balm, L’Oréal Paris Glow Paradise Balm-In-Lipstick in Apricot Desire (244), £9.99, Superdrug, locks in moisture. And the bullet is also infused with menthol to boost circulation beneath the surface for fuller lips in a swipe. 4 DRAW THE LINE Revlon ColorStay Matte Lite…

Mood-boosting LIPSTICKS

Cure yourself from your CUPBOARD

OATS Start the day by eating rolled oats for breakfast. They are easy to digest, have a low glycaemic index (GI) value, so will keep you full until lunch and are a great source of B vitamins and magnesium. Stir into smoothies, make home-made granola, or prepare overnight oats by layering oats and milk with fruit, nuts and seeds and leave in the fridge while you sleep. PUMPKIN SEEDS These contain healthy, unsaturated fats (ALA ) to help heart health, mood-boosting magnesium, iron and zinc, copper and vitamin K, which aid healing. ‘Eat raw or roast – add to salads, porridge and smoothies,’ says Inessa nutritionist Aliza Marogy. TINNED FRUIT Tinned fruit such as peaches, mangoes and pineapples are a great backup for when you can’t buy fresh. They last…

Cure yourself from your CUPBOARD

Cosy winter treats

New flames A flickering of scented candles makes rooms feel instantly cosy and will also fill the space with a gorgeous aroma. Apothecary Calm 3 Wick Candle, £17, M&S, is a treat for the senses, with a blend of lavender and clary sage that instantly calms the mind. Transport yourself to a 5* spa with the aptly named The White Company Spa Restore Signature Candle, £22, thewhitecompany.com, which comes with a 28-hour burn time. Fancy at-home facial Cheat a spa-like treatment at home by using these indulgent products, which add an extra level of luxury to your pampering session. Sanctuary Spa Warming Micro-Dermabrasion Refining Polish, £9.75, Amazon, warms up as it’s worked into skin, which feels heavenly – it will also leave skin looking radiant in seconds. Use two to…

Cosy winter treats

The missing piece of THE PUZZLE

Today, some of Clare Smith’s childhood behaviours and how she mixed with others might be flagged up by teachers, parents and even her GP. But growing up in the 1960s, little was known about the condition she managed to conceal, which would have a profound effect on her and eventually change the course of her life. What’s more, in those days, it was thought that only boys could know the frustration of seeing the world in a different way and struggling to find a place in it. ‘I was so desperate to be accepted’ ‘I was a very clumsy child, always tripping over my own feet!’ says Clare, 67, from Sheringham, Norfolk. ‘In those days, it was called ‘clumsy child syndrome’ and just made my family laugh. My parents were…

The missing piece of THE PUZZLE

Slow cooker SENSATIONS

Parsnip soup A great source of fibre, parsnips support digestion and gut health. SERVES 4 PREP 10 minsCOOK 6-8 hrs ✱ 2tsp olive oil✱ 1 onion, chopped✱ 1 garlic clove, crushed✱ 1tbsp garam masala✱ ½tsp each turmeric, mustard powder and ground cinnamon✱ Pinch cayenne pepper, plus extra to serve (optional)✱ 500g parsnips, peeled and chopped✱ 1 large potato, peeled and chopped✱ 1ltr vegetable stock✱ 1 naan bread, cut into cubes✱ ¼tsp nigella seeds (optional)✱ 70ml double cream, plus extra to serve (optional)✱ Coriander leaves, to serve (optional) 1 Heat 1tsp of oil in a pan and add onion. Cook over a medium heat until translucent. Add the garlic and spices and cook for 1 min. Put in the slow cooker. Add parsnips, potato and stock. Cook on low for 6-8hrs.…

Slow cooker

SENSATIONS

Coping with... SLEEP APNOEA

Sleep apnoea happens if your airways become narrowed, stopping you breathing properly during sleep. The commonest type is called obstructive sleep apnoea (OSA), which is linked to being overweight, with a narrowing of the upper airways. Other risk factors include having a large neck, enlarged tonsils/adenoids, smoking, drinking alcohol (especially if heavily), sleeping on your back, a family history of apnoea and getting older (although children and young adults can get it). Symptoms mainly happen during sleep, including making unusual sounds, such as choking, gasping, snorting or loud snoring. Your breathing may also stop and start, and you may wake frequently. In the day, you may notice you’re tired or moody, and have headaches or difficulty concentrating. It’s important to discuss your symptoms with your GP, as sleep apnoea can…

Coping with...

SLEEP APNOEA

12 of the best RARING-TO-GO TREATS

1 Feed the good bacteria in your gut and help boost sleep and energy levels with a Deeply prebiotic drink. ‘Gut health is key to your whole body health,’ says nutritionist Orla Stone. ‘It feeds into your mood, immune health, energy levels, sleep and skin health.’ Deeply is packed with fruit and veg and plant extracts, with added vitamin D and B9 for immune support. ✱ £70 for a four-week supply, 4 x 455ml bottles, deeplyfoods.com 2 The newest Fitbit is a great way to keep tabs on your exercise and sleep. It lets you monitor up to 40 different fitness activities, as well as track your steps and sleep, and includes the most accurate heart rate monitor yet. There’s plenty of motivating features to get you moving and feeling…

12 of the best RARING-TO-GO TREATS

8 easy HEALTH TESTS

1 RESTING HEART-RATE MEASURE What it measures: Physical fitness How to do it: You’ll need a stopwatch, or a watch with a second hand. To find your pulse, put your middle and index finger on the inside of your wrist. Count how many beats you feel in 20 seconds, and multiply this number by three for your resting heart rate. Do this while lying in bed when you’re most relaxed. Results: A normal resting heart rate is between 60 and 100 beats per minute. However, some research indicates that a rate of 80 or above is worth tackling. The slower your resting heart rate, the more efficiently your heart is pumping blood around your body, and is an indicator of physical fitness (a marathon runner might have a pulse in…

8 easy HEALTH TESTS

Coping with... CROHN’S DISEASE

Crohn’s is an inflammatory bowel disease (IBD), which affects people of all ages. The cause is unknown but it’s probably an autoimmune reaction, where the body fights its own tissues in those with a genetic tendency. It’s more common in smokers and those with a previous stomach infection or abnormal balance of gut bacteria. There’s no evidence that a particular diet causes it. Symptoms usually start in childhood or early adulthood, with diarrhoea, stomach aches/cramps, blood in the faeces, fatigue and weight loss. They may be constant or recur unpredictably every few months (flare-ups). Other symptoms include fever, nausea, joint pains, mouth ulcers and patches of painful, red and swollen skin – usually on the legs. Joint and eye inflammation can occur too. See a GP if you or your…

Coping with...

CROHN’S DISEASE

Hands-on HOLIDAYS

Being creative is good for your mental health. Whether you want to pick up a new skill or take a deep dive into a long-held passion, a craft holiday is the perfect way to relax and meet like-minded people. SPIN THE WHEEL Go on an adventure in clay with a one- or three-day stay at the family-run Vinegar Hill Pottery, in the seaside village of Milford-on-Sea, Hampshire. Guided by master potter Dave Rogers, you’ll practise throwing clay on a wheel to create bowls, plates and other vessels, and learn how to glaze. Courses include tea, coffee and cake, plus lunch, provided by Dave’s wife Lucy. Stay in one of two bright and airy en-suite rooms, or glamp in ‘Rosie’, the showman’s wagon. TO BOOK A three-day pottery course is £408,…

Hands-on
HOLIDAYS

Immune boosters

Prawn and miso soup Abundant in probiotics, miso can bolster immune health and help strengthen your gut. SERVES 1 PREP 5 mins COOK 10 mins ✱ 1tbsp white miso paste✱ 1tsp Thai fish sauce✱ 1 red chilli, deseeded and finely chopped✱ 40g fine green beans✱ 80g raw king prawns✱ 40g carrot, cut into fine strips✱ 15g edamame beans✱ Juice of 1 lime✱ 1 spring onion, finely sliced✱ Handful of coriander leaves, chopped 1 Add 250ml boiling water to a medium saucepan, stir in the miso, fish sauce and chilli, and bring to a simmer. 2 Add the beans, then, after 1 min, add the prawns and cook for 1 min more. Add the carrot and edamame. Cook for 2 mins. 3 Remove from the heat and stir in the lime…

Immune

boosters

Q How much steroid cream should I use on my eczema? A All topical corticosteroids should be used sparingly. You can measure it as fingertip units (FTU) – the amount of cream you can squeeze on to your fingertip from the tip to the first crease. Half an FTU should cover skin the size of your palm; two FTUs are roughly 1g of topical steroid. So, in adults, examples include 1 FTU for hands, knees or elbows, 1.5 FTUs for the feet, including soles, and 2.5 FTUs for the face and neck. Recommended FTUs need to be adjusted for children, depending on their age. There’s also a steroid-impregnated tape – useful for especially resistant cases or when the eczema is in a difficult-to-treat place, such as between…

Ask

the expert

A little HELPING HAND...

VITAMIN D ‘This vitamin is essential for everything from stronger bones and brain health to weight and blood pressure management. Research suggests it may even help fight COVID-19,’ says Dr Deborah Lee of the Dr Fox Online Pharmacy. ‘Most of us need a supplement, as it’s hard to get enough from its best natural source – sunlight. The NHS recommends 400iu (10μg) daily, and the best form is vitamin D3. Being menopausal can increase your risk of deficiency, meaning you may need a higher dose.’ TRY… Nutriburst Vitamin D3 + K2 (£15.99, nutriburstvitamins.com) IRON We need this nutrient to make red blood cells to transport oxygen around our bodies. ‘Low iron can cause extreme tiredness and fatigue,’ says nutritionist Rob Hobson. If you’re worried you might be anaemic, ask your…

A little

HELPING
HAND...

Better-for-you BAKES

Lemon loaf cake A classic that’s low in saturated fat. This makes two small loaves, so you can have one now and save one for later. MAKES 2 loaves PREP 15 mins COOK 50 mins ✱ 4 medium free-range eggs✱ 275g caster sugar✱ Zest of 3 lemons✱ 275g self-raising flour, sifted, plus extra for the tins✱ ½tsp baking powder✱ 130ml light double cream✱ 60g unsalted butter, melted, plus extra for the tins FOR THE ICING ✱ 300g icing sugar, sifted✱ Zest and juice 2 lemons YOU WILL NEED ✱ 2 x 450g loaf tins, greased and dusted with flour 1 Heat the oven to 160C Fan/Gas 4. Whisk the eggs and sugar together, with a pinch of salt, until foamy but not too thick. Add the zest. In three batches,…

Better-for-you

BAKES

6 of the best... new wellbeing READS

FITTER, CALMER, STRONGER IN 30 DAYS (£16.99, PB, Yellow Kite) Personal trainer Kate Rowe-Ham felt derailed in her early 40s when the perimenopause started. Only by changing the way she exercised, what she ate and drank, and by lifting weights did she begin to feel better. Now more energised than ever, she is sharing her personal tips in this inspiring one-month plan. RECIPES FOR A BETTER MENOPAUSE (£25, HB, Kyle Books) Delicious recipes based on nutritional science to help you cope with hot flushes, brain fog, insomnia and more. Nutritionist Dr Federica Amati and chef Jane Baxter offer everything from satisfying dinners to indulgent treats, plus the facts behind them, including info on hormones, HRT and metabolism. HOW TO EAT (AND STILL LOSE WEIGHT) (£18.99, HB, Penguin) Appetite expert Dr…

6

of the best...

new wellbeing

READS

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