LIVE WELL EAT WELL MOVE WELL LOEVEL OFWCA

LR THFEE
L O O K W E LFO EL RBLS!
JUNE 2021

LIGHT AND EASY

PASTA SUPPERS

THE NEW KIMBERLEY

WALSH
WAYS TO Why she’s choosing

FEEL GOOD
l Boost your energy
balance over busy
+ Tips for true happiness

l Get more sleep

l Transform your mood
Go from
sit to fit!
Try our super simple
IS GARDENING couch potato plan

THE SECRET
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STRESS TEST
+ 5 Ways to
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 Editor’s Letter
EDITORIAL
Editor: Holly Treacy
holly.treacy@aceville.co.uk
Deputy editor: Vicky Warrell
HO LLY TREAC Y
vicky.warrell@aceville.co.uk
Senior content creator: Rachael Perrett
rachael.perrett@aceville.co.uk
ands up how many of you have taken

H
Senior content writer: Stacey Carter
stacey.carter@aceville.co.uk up gardening in the past 12 months? If
Editorial assistant: Daniella Gray you’ve currently got your arm in the air
daniella.gray@aceville.co.uk
(like I have), you’re not alone. In fact,
ADVERTISING it’s estimated that around 27 million of us in the UK
Group advertising manager: do some kind of green-fingered work, and as writer
Owen Cook, 01206 505939 Claire Munnings tells us over on page 22, it can have
owen.cook@aceville.co.uk “untold benefits for our mental health” – which is what
Advertising manager: the three women on page 24 found during difficult
Emma Steele, 01206 505428
emma.steele@aceville.co.uk
times in their life. For me, the Audrey Hepburn quote really
Senior account manager:
rings true here: “To plant a garden is to believe in tomorrow.” And this is why I
Julie Freestone, 01206 506232 believe this outdoor hobby has risen in popularity during the pandemic – we’ve
julie.freestone@aceville.co.uk been planting little seeds of hope and nurturing them to life, while creating our
Advertisement production: own sanctuaries when the world locked down. And, as you’ll discover on page
Angela Scrivener 104, immersing yourself in nature can help you as the world re-opens again, too.
DESIGN If you’re already feeling less than energised now that we can book things in our
Art editor: Richard Allen
diaries again, there are easy ways to get your social mojo back. A simple walk in
Designers: Ben Kemp,
nature can boost our mental wellbeing for up to seven hours – amazing, right?
Hannah Kemp, Shannon Hall Have you ever thought about creating a walking ritual? Author Libby DeLana did
just that, and if you flick to page 74 you can read how her morning walk adds
SUBSCRIPTIONS & BACK ISSUES structure to her day, starts her off in the right
0800 904 7000 frame of mind and injects momentum into
IN-HOUSE PHOTOGRAPHY whatever she’s got planned – now that
CliQQ Photography, cliqq.co.uk
sounds much more impressive than
putting one foot in front of the other!
ACEVILLE PUBLICATIONS LTD And over on page 26, our inspiring
Managing director: Helen Tudor
cover star, Kimberley Walsh,
Group editor: Natalie Osborn
reveals how her once-a-day walk
Marketing manager:
has become vital to her routine
Andrea Turner andrea.turner@aceville.co.uk and long strolls with friends have
Accounts: Debbie Starrs, 01206 505995 kept her sane throughout this
year. Finally, we’ve got some
NEWSTRADE SALES exciting news to share on page
Frontline 01733 555161 78 – I hope you join us soon!
CUSTOMER SERVICE
aceville@dctmedia.co.uk
Holly
NUTRITION KEYS
VG Vegan

V Vegetarian

DF Dairy-free

GF Gluten-free

SF Sugar-free

To the best of our knowledge, we, Aceville, have provided accurate

and complete information within our publications, but we make no Vicky, Stacey, Daniella,
representation as to the accuracy of the information. Our publications and
content are for information and entertainment only and do not reflect an
Deputy editor Senior content writer Editorial assistant
endorsement or recommendation by Aceville. Importantly, the information “Struggling with your energy ”Did you find homeschooling ”Looking for a different method to
provided within our publications should not be viewed as a substitute
for professional advice, including without limitation, medical advice. levels now that lockdown is tough? Head to page 26 to get from A to B? Pages 63-65 have
To the extent permissible by law, any liability for any loss or damage easing? We hear you. Turn to discover Kimberley Walsh’s you covered, as we’ve compiled a
however caused, arising from the use of the information contained in
our publications is excluded. It is our readers’ responsibility to assess the page 104 for our top tips on honest take on how she navigated beginner’s guide to cycling, packed
safe use of the information we publish based on each individual’s own getting your mojo back this summer, balancing parenting with with expert advice and the gear you
circumstances. We cannot assess that because as publisher we do not
share medical and health details of our readers. without running yourself ragged!” at-home teaching.” need to get on the saddle.”

3
Health & Wellbeing
Contents
START WELL 42 THE SELF-ESTEEM
JUNE 2021

WORKOUT:
7 HEALTHY HOTLIST: Prepare to feel powerful and release
A bite-size look at what's trending some feel-good endorphins
in the world of wellness

8 HAVE WE BECOME
EAT WELL
TOO CLEAN? 45 DEMYSTIFYING
We reveal the dirty truth behind routine hygiene MACROS:
Get to grips with the main three
LIVE WELL and how they fit into your diet

11 THE 60-SECOND 49 DIGEST THIS:

STRESS TEST:
These techniques will teach you how
to curb your anxiety monster
14 WELLBEING NEWS:
Helping you achieve a healthy, happy mind
The latest food news for you to take away
51 LIGHT AND
HEALTHY PLATES
Keep it fresh with these summery
pasta dishes from Slimming World

17 AMANDA BYRAM: 56 MAKE IT MEAT-FREE:

Our wellness guru shares her tool for Enjoy a taste of spring with this sweet and
freeing up head space savoury pairing that is full of goodness

6 CELEB INTER
18 7 WAYS TO KEEP 57 KEEP IT LIGHT:
THE KIDS HAPPY: This selection has everything from
E 2
Use these hacks to help stave off portable salads to healthy crisps and dip
AG V
at-home boredom

IE
P

60 3 WAYS WITH

W
22 HOW GARDENING STRAWBERRIES:
HELPED US: Recipes that'll get you excited
Meet the green-fingered women for summer flavours
who can't get enough of the activity

26 KIMBERLEY WALSH:
MOVE WELL
This month's cover star Kimberley talks 63 CYCLING 101:
to us about finding balance post-lockdown Your ultimate guide to getting
on two wheels
30 ANDREA MCLEAN:
Our columnist and founder of This Girl Is 66 FROM SIT TO FIT:
On Fire tells us why therapy is so important Resident PT Kristoph Thompson has
the exercises to remedy your desk life
THE BODY 69 YOUR FITNESS:
CONFIDENCE
SPECIAL
34 HOW HAPPY ARE
Exercises and techniques to keep
you active

70 TAKE THE PLUNGE:

81
YOU IN YOUR BODY?: Here's how to dive into the world
Take this quiz developed by a of cold water swimming, safely
confidence expert to get the answers

36 HOW TO LOVE
YOUR BODY:
WALK TO
Embrace the skin you're in using WELLBEING
advice to implement today
74 NAVIGATE EARTH, BODY
39 MAKE A STAND: AND MIND, STEP BY STEP:
Overcome your fear of fitness Learn how author Libby DeLana makes
failure with this handy guide a walk part of her life every day

4
Health & Wellbeing
104 76 WHAT IS
BAREFOOT WALKING?
We spoke to the experts about leaving
110 ASK THE EXPERTS:
Our panel of health experts answer
your burning health questions
your boots behind when you go for a stroll
111 GET SOCIAL
78 HEALTH & WITH US:
WELLBEING PODCAST: Keep up with us over on
The secret is out! Facebook and Instagram

113 GIVEAWAYS:
LOOK WELL Your chance to win over
81 BLUE LIGHT BEAUTY: £1,000 worth of goodies
The experts explain how blue light
114 FINAL SAY:
particles could be affecting your skin
Creator of Results Wellness Lifestyle
86 YOUR STYLE: Lucy Mecklenburgh shares her tips
The hottest beauty trends to update your look for first-time mums and why she's
walking everywhere
87 DIVE IN:
Get set to hit your local swimming pool
with confidence, whatever your style

88 SUMMER LOVING:
We can’t wait to step out this season
in Asquith’s latest sustainable SUBSCRIBE TODAY
activewear collection

92 THE HEALTH &

WELLBEING AWARDS 2021:
Vote for your favourite health heroes to
be in with a chance of winning some
incredible prizes worth nearly £1,000!

FEEL WELL
51 97 RESET YOUR GUT:
Expert advice to take with you
as we emerge from lockdown

104 HOW TO GET YOUR

SUMMER MOJO BACK:
Put a spring in your step in time
for the warmer months Become a
subscriber
108 HEALTH CLINIC: this month
The inside knowledge for and receive 3 issues for £9.99!
better health For details, turn to page 94.

IN EVERY
ISSUE
36 21 H&W BOOK CLUB:
These are the top reads for summer

68 H&W LOVES:
From fitness tech to self-care, this is
everything the team are loving right now

101 WHAT
HAPPENS WHEN...
I age? Here's what goes on Get us on your phone! Our
when you get older digital editions are only £2.99
on Apple Newsstand
102 H&W SYMPTOM
CHECKER:
Listen up! Your hearing health is important COVER: Kimberley Walsh
CREDIT: David Short
NEXT ISSUE ON SALE: 3rd June 2021
5
Health & Wellbeing
 START WELL

THE HEALTHY NATURAL DEFENCE

You might not associate warmer months
with the common cold, but bugs and
sniffles may rise, especially as lockdown

HOTLIST
restrictions lift. You can help prevent this
by adding fermented food into the mix.
Here, the online GP service Livi
(livi.co.uk) share their benefits.

A bite-size look at what’s trending in the

world of wellness
WHY YOU SHOULD KNOW
ABOUT... HYPERPIGMENTATION
Summer is the prime time to soak up some
much-needed vitamin D, but unfortunately the The base to many meals; onions are
negative impacts can show up on our skin. In rich in prebiotics, which help increase
essence, age spots, post-acne marks and freckles the number of friendly bacteria in your gut.
– examples of hyperpigmentation – will be armed While we need probiotics to add to the
and ready to photo-bomb those summer snaps. population of good bacteria in our gut,
“Hyperpigmentation effects, caused by exposure prebiotics are essential for stimulating
to the sun, mainly appear on body parts that are the growth of that good bacteria,
frequently exposed to UV light such as your face, acting as a food for them and
neck, décolleté, hands and arms,” explains Dr Richard nurturing them to full strength.
Blackburn, associate professor at The University of
Leeds and co-founder of Dr. Craft Cosmetics. So, is
there anything we can do to minimise this? It comes
down to the skincare staple that experts have been
harping on about for years: SPF. Wearing a daily broad-
spectrum SPF30 or above is one of the best ways to
keep uneven pigmentation at bay. Dr Blackburn also
recommends ancient medicinal plant bakuchiol, which
can be found in the Dr. Craft Bio-Bakuchiol + Rosehip
Facial Oil (£42, drcraft.co.uk), helping to minimise sun
damage, boost collagen production and protect the
skin’s barrier. Jerusalem artichoke contains
fructooligosaccharides, which can
provide stability of probiotics and acid
SAFEGUARD YOUR SKIN production in the gut, making it an ideal
addition to your diet if you’re looking
to boost your immune system. While
they may be hard to find in regular
supermarkets, many take this in powder
or capsule form as part of a healthy,
balanced diet to reap the benefits.

Grapefruit Cleansing Liz Earle Environmental Bioderma Sensibio H2O

Balm, £9, qandaskin.com
This thorough cleanser is
designed to tackle even the
most stubborn make-up,
as well as grime, toxins and
other daily pollutants. It has
a soothing combination of
oils, gentle cleansers and
delicious grapefruit aroma.
The wax-free balm cleanses
the skin deep down and is
naturally high in brightening
vitamin C and antioxidants.
Defence Cream Mineral
SPF25, £26, lizearle.com
This three-in one mineral
cream filters against daily
skin damage, prime and
protect skin from everyday
exposure while preventing
long-term damage. It’s the
perfect addition to your
skincare routine, protecting
against UVA and UVB rays,
blue light and pollution
without blocking pores.
Micellar Water, £20,
naos-store.com
Formulated with highly
purified water, this
product goes through
nine stages of purification Kombucha is available in many forms,
to ensure a very high such as flavoured in a fizzy drink or brewed
level of microbiological into a warming tea, and has been consumed
cleanliness. Plus, it has one for thousands of years due to its great
cleansing agent which gut benefits. During the fermentation
closely mirrors the same process, probiotics are produced,
composition of the skin’s making this a great gut-boosting drink
lipidic barrier. to add to your routine.

7
Health & Wellbeing
 HAVE WE BECOME
too clean?
Handwashing aside, can your love affair with your favourite
fruity shower gel be impacting your health? We asked the
experts to delve into the dirty side of cleanliness

N
owadays, hand other parasites that evolved together with
humans,” says Dr Sarah Brewer, medical
sanitiser is as director of Healthspan (healthspan.co.uk).

1 4
much of a handbag However, the world of science has its
doubts about Strachan’s theory; and while
essential as lip there aren’t too many (if any) benefits to
balm, and our personal hygiene living in an unclean environment or letting
levels have crawled their way hygiene standards slip, soil, and all the
in
microorganisms it contains, can be PEOPLE RETURNING BACK TO THE
up to the top of our priority good for us, as research shows. OFFICE SAID THEY WOULDN’T
list, courtesy of the Covid-19 WANT A COLLEAGUE MAKING
pandemic. Whether you believe THE PLOT THICKENS THEM A DRINK FOR HYGIENE/
in showering twice a day, prefer You might already know about the gut- CLEANLINESS REASONS
brain connection (the idea that the gut UMOVIS Lab
to go ‘au naturel’ (acceptable affects your brain and vice versa), but
for WFH but maybe reconsider what you probably don’t know is that
your microbiome is affected by the great
when you have to go back to outdoors. According to a study by the
the office) or sit somewhere University of Helsinki, exposure to diverse
bacteria in your environment could be a HOW CLEAN SHOULD
in the middle, cleanliness is a WE REALLY BE?
health benefit of spending time in nature.
factor in everyone’s daily lives. “Much of your immune system (at least Being hygienic is an important habit
But where do we draw the line 70 percent) is situated in the lining of (especially with the current Covid-19
the gut as this is a major portal through situation), but is there a right way to
with our hygiene habits? which bacteria and other pathogens enter stay clean? We asked the experts with
the body via food and hand-to-mouth cleanliness credibility for their take:
interactions,” says Dr Brewer. “It’s believed
THE ‘HYGIENE HYPOTHESIS’ to trigger the production of immune cells
that fight infection ( a.k.a. regulatory T
Q&A: IS MY SHOWER GEL
Experts first had their doubts about whether DAMAGING MY SKIN?
cells) and, in particular, stimulates the
cleanliness was next to godliness way back
development of TH1 helper cells that “Using a harsh cleanser can strip the
in the late 1980s. Professor David P. Strachan,
fight infections.” There is also evidence skin’s acid mantle (the protective layer
an expert in epidemiology, theorised that
to suggest that people who live in urban that prevents bacteria and pathogens
early childhood exposure to environments
areas have depleted gut microbiomes, from entering the skin) and also dry
that weren’t very clean could potentially
whereas those who live and work in out your skin,” says founder of Organic
trigger the immune system
farming and rural communities, where they Apoteke and Doctor of Skin, Dr Nitasha
to work better. “The
have regular contact with dirt and the Buldeo. “Overusing shower scrubs
hygiene hypothesis
microbes it contains, are more can thin the skin, which leads to skin
does not refer
resistant to allergies and asthma. sensitivity and accelerates ageing.

54%
to personal
Even though research behind Allowing water to evaporate off the skin
cleanliness,
the soil-gut connection is still can also lead to loss of moisture from
but to the
quite early days, what we within the skin as well, so to prevent
general
do know is being around, this, apply body oil onto damp skin
reduced
playing in, and digging in, immediately after a shower.” If your skin
exposure OF BRITS DEEM CLEANLINESS soil may be good for your is sensitive, stick to washes or soap
to some of
AND HYGIENE TO BE health – time for a spot of bars that are hypoallergenic and don’t
the bacteria,
MOST IMPORTANT TO gardening, we think. contain fragrances that upset your skin.
worms and
THEM POST COVID-19
jla.com (Infection Insights)

8
Health & Wellbeing
 START WELL

Q&A: AR E HOT SHOWERS Q&A: AM I OVER natural equilibrium, so by over-cleansing

BETTER FOR MY SKIN?
“Hot water strips the skin of its natural oils
and can lead to dry, dehydrated skin,” says
Dr Sophie Shotter, (drsophieshotter.com).
“It can even be enough to make someone
with healthy skin become someone with dry
skin, particularly over the winter months.
A lukewarm shower is ideal. If you feel like
you need hot showers, then limit it to less
than five minutes. Cold water showers
improve circulation to the skin surface.”
CLEANSING MY FACE?
“This has been a skincare problem we
have seen a lot more of since Covid,” says
skincare expert Amish Patel from Intrigue
Cosmetic Clinic. “Wearing masks doesn’t
feel natural and can leave your skin feeling
dirty and itchy, so the temptation to scrub
and clean your face is there, but it won’t
do your skin any favours. Your skin has a
your face, you are removing those all-
important natural oils. Getting the balance
right for your skin type and needs is so
key, and if you choose your skincare
products with consideration, you can still
clean your skin without causing damage
or irritation. Don’t forget to wash your
facemask regularly as well with a gentle
non-biological washing powder.” H W

Here are the signs you

might be worrying too
much about ‘being clean‘
Being conscious of hygiene is a good
thing, but when we notice anxious
feelings arising we should pay attention,
says psychologist Dr Audrey Tang:

“Being clean makes us feel refreshed,

however, when it tips into obsessive
compulsive disorder, we can end up
replacing that calm with anxiety.”

Signs that you might have a

preoccupation with cleanliness are:

• Checking (and re-cleaning)

more than once on a regular basis.
• If those around you have pointed
out that your cleaning seems to be
going over and above.
• If you notice you are avoiding
certain places because you fear
they may not be clean (as this can
be detrimental to social functioning).
If you notice that you might be
getting more preoccupied with
cleaning than you would like, try:

1. A soothing distraction task

Instead – if you catch yourself
cleaning – have something you
can reach for which is soothing and
calming, e.g. making a cup of tea.

2. Taking a breather
Try methods to calm your anxiety before
it starts, for example, deep breathing.

40°
IS A GOOD TEMPERATURE FOR
WASHING TOWELS AND SHEETS,
“While feeling anxious from time to time
is perfectly normal, it’s important that you
monitor your wellbeing and take note if
your anxiety starts to escalate,” says Dr
Dan Bunstone, NHS GP and chief medical
officer at Push Doctor. “If your anxiety
is affecting your daily life or causing you
BUT A 60 DEGREE WASH WILL distress, then you should reach out to
a GP to talk about your mental health.”
KILL MORE GERMS
persil.com

9
Health & Wellbeing
LIVE WELL
Whether you’re after a healthy mind, bank balance or relationships,
we’ve got all your wellbeing needs covered this month

THE
60-SECOND
STRESS TEST
Feel like you’re
about to crack?
Take the pressure off
and learn the best ways
to remedy your worries

11
Health & Wellbeing
T
here’s nothing like an overflowing to-do list
to make you want to down tools and escape
to a place where you can only be reached
by carrier pigeon. But work pressures
aside, there’s no doubt the past year has been a
testing time. The Centre for Mental Health has
even predicted that up to 10 million people (that’s
about 20 percent of the population) will need either
new or additional mental health support, as a direct
consequence of the pandemic. Here’s how to get to
the root of the problem and put your stress to rest.

What is stress?
“Stress is an emotional and physical state, resulting in
a physiological reaction where the body is prepared
to fight or fly,” explains Dr Audrey Tang, chartered
psychologist and author of The Leader’s Guide to
Resilience. “This is an evolutionary response to threat,
and such ‘preparation’ often results in an increased
heart rate, sweating, feelings of tension and a rise
in blood pressure.”

What happens
when I’m stressed?
“Our body responds to threat –
whether physical or psychological
– in the same way by preparing
us to either face it or run away,”
she continues. “During this state
of heightened readiness, known
as resistance, our heart rate
and blood pressure rise, so we
might feel agitated, we may not
sleep well, we appear tense and
generally feel under pressure. This
[feeling] continues until the threat
is either vanquished, it disappears
or until the body is no longer
able to sustain this state and falls
into exhaustion. The body may
display this in many ways, such as
a nervous breakdown, anxiety or
depression, stomach ulcers
or a heart attack.”
“A good start
would be to
try to find
an outlet
to express
your feelings”
1-MINUTE STRESS TEST
Think about these statements and answer
them with an always, sometimes or never.
They’re based on five pillars of wellbeing
proposed in positive psychology: positive
emotions, engagement, meaning and
purpose in life, healthy relationships,
achievement and physical health
1 I feel happy within myself.
2 I feel cared about in my relationships.
3 My work is fun. “If you answered ‘always’ to most of
4 When I succeed or am good at them, then you’re probably feeling quite
something, it’s recognised. good about yourself as a general rule.
5 I exercise regularly. If ‘sometimes’ was your most common
answer, then focus on the ones where you’d
6 I can be myself most of the time.
like to move to an ‘always’ and if you’re
7 I know how to get help when I need it.
mostly a ‘never’, it may be time to make
8 I find the things I do interesting.
some change,” suggests Dr Tang.
9 I get enough sleep. “At the very least, if you find it difficult
10 I smile a lot.
11 I feel my thoughts and opinions are
to speak to anyone, a good start would
be to try to find an outlet to express your
appreciated by others.
12 I am able to maintain a generally
feelings. Some people do this through
journaling, others through poetry, dance,
13
healthy diet.
I find something to be proud of every day.
song, music or art – anything that allows you
a little release of emotion can help free your
14 I know my purpose in life.
I find it easy to be grateful.
mind enough to think a little more clearly
15 about seeking help, and avoid indulging
in coping methods which may cause more
harm in the long term.”

12
Health & Wellbeing

80%
The amount of women who
will do nothing or ‘suffer in
silence’ when it comes to
health symptoms
thriva.co
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LIVE WELL
FIVE WAYS TO
INSTANT CALM
Mental health therapist Zoe Clews
(zoeclews-hypnotherapy.co.uk) shares
the tips she’d recommend to clients
who suffer from the impacts of stress
Try deep breath work
The 4-7-8 breathing technique, also known as
relaxing breath, involves breathing in for four
seconds, holding the breath for seven seconds
and exhaling for eight seconds. This breathing
pattern helps reduce anxiety and can also be
really useful at night for easing you into sleep.
Put self-care first
It’s easier to treat ourselves well when we feel
good and it’s harder when we don’t, but it’s at
this time when we need self-care most. We all
have to find our own version of self-care that
works for us – spending time in nature, taking
long baths, making healthy, delicious food,
reading comforting books, watching films and
doing something creative are all popular ways
of practising self-care.
Express yourself
Talk to someone ‘safe’. And by this, I mean a
person who isn’t going to judge you and tell
you to ‘pull yourself together’. That safe person
could be your partner, a co-worker, a friend,
a family member, a therapist or a helpline. It
doesn’t matter, as long as they can hear you
and empathise.
Let it out
Toddlers and animals shake off stress naturally,
and then it’s gone! Unfortunately, adults bottle
it all up and wonder why we feel awful. There are
several ways of getting stress out of your body
safely. Exercise is one, and have you ever noticed
how much better you feel after a really good cry?
It’s because it releases a stress hormone when
we do. One of my favourite techniques is
having an adult tantrum by lying on the floor
and pounding your fists or just shaking your
body. This really does help discharge all the built
up toxic stress. We feel stressed when we feel
full, so by releasing it from the body in a safe and
private way (perhaps your own home and not
the office!), you’ll experience pretty instant relief.
Recharge your batteries
It’s incredibly grounding to absorb yourself in
nature and this feeling is the opposite to feeling
stressed. Turn your phone off, move away from
all the stressors and dedicate that time to
yourself. In this increasingly crazy world, there’s
Ultimate Wonder never time for anything, you have to make time
Balm, £33, for you and by doing this, you’ll be able to return
greenpeople.co.uk to work or home life with more energy.
13
Health & Wellbeing
 well
being
HELPING YOU ACHIEVE A HEALTHY, HAPPY MIND

PRESSING PAWS
ON LONELINESS
You know – either from
personal experience,
a conversation with a
friend or even newspaper
headlines – that loneliness
is still a prevalent issue
in the UK. In fact, 27
percent* of the nation is
lonely and this has affected
older adults living in care
homes, with no or limited
contact with loved ones
for months. While this
time is uniquely hard,
there are some glimmers
of positivity that shine
through, like this strategy
used by care professionals
in order to combat
loneliness in their place
of work. Peer-reviewed
research published in the
journal The Gerontological
Society of America shows
that robotic animals, such
as dogs and cats, can
*results from the COVID-19 Psychological Wellbeing Study
Eat
Strawberry season is officially upon
us (yay!) so to make the most of these
summer fruits, experts say there’s no
need to trim the tops, as they’re full WELLBEING TIP OF THE MONTH
of vitamin C and antioxidants.
Head to page 60 for three delicious Don’t oversleep to feel more
ways with this juicy fruit. energised during the day
If your body clock is a bit all over the place, try to keep to the
exact same routine every day. It may be tempting to lie in
an hour past your alarm to regain your lost hour of sleep, or
even have a nap during the day to catch up. But, these may
be more detrimental to your body’s natural rhythm than if
you were to stick to your regular pattern. Instead, it’s better
to simply mourn the lost hour and move on, sticking to
your usual routine.
Do
Soothe your soul and enjoy the
colours of nature indoors by trying
your hand at a floristry online class.
Suitable for both gardening novices
and the more green-fingered among
us, there are plenty of one-off courses
online so you can dig in.
LIGHT UP YOUR LIFE
Read Who doesn’t love lighting use this method to reflect
Qualified clinical hypnotherapist some candles to unwind from the vibe for each floor or

alleviate loneliness among
older people, those who
live alone or have fewer
social connections. So with
no vet bills and just love,
you can give the gift of
companionship for
loved ones. Head to
joyforall.com for more
information about its pets.
Chloe Brotheridge will help you to
understand why we feel anxious and
equip you with techniques to help
manage the symptoms and start
living a happier, more confident life.
£12.99, penguin.co.uk
a stressful day? Our homes
have become our inner
sanctuary more than ever, so
it’s no surprise that mood-
enhancing scents have a key
role to play in making us feel
comfortable and relaxed.
‘Scentscaping’ takes a range
of scents and fragrances in
order to create a particular
energy or mood in the space
that will positively stimulate
the senses. Hotels and spas
room and this can be easily
replicated in your own home
with the help of Olivia’s
Haven, a new collection of
luxury fragrances made from
100 percent soy wax. Each
scent has a story and could
light up your personal spaces
to create a different mood
or emotion, whether it’s to
inspire, uplift or refresh. Visit
olivias-haven.co.uk to
explore the range.

14
Health & Wellbeing
 ADVER TORIAL

5 WAYS TO MANAGE YOUR

MENOPAUSE THIS SUMMER
Beat the heat and keep hot flushes at bay with these natural remedies
Ladies, let’s face it: we’re all going to reach
a stage in our lives where hot flushes will
become the norm. That’s right, we’re
talking about the menopause – and it’s
a natural part of ageing. While symptoms
of the menopause vary from woman to woman,
one of the most common is a hot flush. Often
described as ‘a sensation of being in a furnace’,
a hot flush is essentially a feeling of intense
warmth that quickly spreads across your
whole body and face. As blood vessels near
the skin's surface widen, it triggers sweating
and redness. Night-time can also prove
difficult, with night sweats causing restlessness
and even insomnia. But as the weather
heats up, your symptoms needn’t control
your life. Here are some top tips to help you
keep your cool this summer...
fan and medical devices such as Promensil
Cooling Spray can provide instant relief
wherever you are. Promensil’s clinically
approved spray works to draw heat away
from the skin, with rapid evaporation
technology providing a cooling effect that
can last up to three hours, reducing skin
temperature and redness.
“I can honestly say Promensil Cooling
Spray is a life changer,” Boots customer Jules
says. “No longer are flushes a problem as
they are under control. I carry one around in
my handbag and have one at home, so I’m
never caught unaware. I recommend this
and the Promensil tablets to anyone who
is suffering.”
3 STAY HYDRATED
During the menopause, it’s important to
that are rich in phytoestrogens are also said
to help reduce menopausal symptoms,
so consume more soya, legumes and
green leafy vegetables.
5 LONG-TERM MANAGEMENT
Studies suggest that you would need to
consume a huge amount of soy in order to get
the recommended dose of phytoestrogens
to help manage your menopause. However,
you can choose to supplement your diet
with naturally occurring phytoestrogens such
as Promensil Red Clover. Promensil Double
Strength is specifically formulated to provide
80mg of high strength, standardised red
clover isoflavones. With the highest levels of
active red clover isoflavones on the market, this
simple, one-a-day formulation is more effective
than lower dose products, more superior to

1 CHOOSE THE RIGHT FABRIC

Fabrics are incredibly important in
managing menopause, says fashion journalist
limit alcohol and caffeine; not only can they
increase your inability to sleep, they have
both been linked to increasing levels of hot
diet and soy isoflavones, and is backed by over
20 years of scientific research.

Alyson Walsh: “Go for natural fabrics such as
cotton, linen and silk. They absorb moisture
from the skin and help air to circulate around
the body; they also tend to hold their shape
better.” It’s not just about what you wear,
though: swapping cotton bed sheets for satin
or silk can also help keep you cool at night.
flushes. Instead, opt for fruity mocktails and
herbal teas, and always carry a bottle of water
with you if you are out and about, to remind
you to stay hydrated throughout the day.
4 EAT TO BEAT IT
Spicy foods can make hot flushes worse,
so avoid chillies and black pepper. Instead,

2 KEEP YOUR COOL

Always have a cooling device to hand
for when the hot flushes strike. A handheld
consume more ‘cooling foods’ that are high
in water-based content, such as cucumber,
greens, berries, coconut and melon. Diets

Promensil Cooling Spray and Double Strength supplements are available to purchase on Amazon,
at selected Boots stores and online at Boots.com

15
Health & Wellbeing
 Free your
mind
Not sure if meditating is for you but curious about
giving it a go? Amanda Byram shows us just how
easy it is to get started
@amandabyram @amandabyram
F
or years I have been
promising myself that
I would learn how to
meditate ‘properly‘,
and yet over time,
without even realising,
I have slowly formed a
habit of meditating. At any time of the day
when I feel a bit flustered, in particular at
night, I pop in my ear buds, lie flat, find a
guided meditation on my UNPLUG app
or YouTube and listen to a gentle voice
guiding me through a process of calming
my mind and my thoughts.
Without knowing, I have gradually
been learning the art of meditation and,
over this period of time, I have definitely
“Reign in your busy noticed a calmer sense of self, and a less
urgent need to be all things to all people
mind now, so that all of the time. I truly believe the two to
be connected.
Experts believe that we have an
when you do get average of 70,000 thoughts a day – that’s
an average of 2,900 an hour, which is 48
frazzled, you have thoughts a minute... A MINUTE! That’s
a lot of thoughts to process and many
the tools to be calm of them can be negative, so you can see
why taking a moment to learn how to
and connected“ meditate – to stop thinking of anything
at all, for a brief moment – can eventually
bring your chatty mind to a standstill and
give her a break from the mind gossip.
The simplest way to meditate is to sit
quietly and focus on your breathing.
If thoughts come rushing in, imagine
For more, read this them as weeds, and just pluck them out
TH E SW I TCH and discard them, then simply return to
Exclusively signed
copies of Amanda's
your breath. I know how hard it can be,
debut book The because often when we sit in silence, we
Switch is available
to order now at
start to think of so many things. You’re
amandabyram.com calm and focused and a plane goes
(£19.99)
overhead: ‘Hmm, I wonder where that
plane is going? I wish I were on a plane.
17
Health & Wellbeing
amandabyram.com
Gosh, I can’t wait for my holiday. I‘m not sure
what I should pack, though. AGH. STOP.
MEDITATE... OK, I’ve got this!’
Have you ever noticed that some mundane
daily tasks make you feel calm? Some people
say washing up or hoovering has that effect
on them. And the reason is because they
are solely focused on the act, they do not
let anything muddy the clean water of their
thoughts. Absolutely every single one of
us has the ability to meditate, and it’s free!
According to those who meditate daily, lives
can be transformed and happiness happens
as a by-product – with very little effort.
Meditation doesn’t have to be about
crossed legs, incense and a bearded guru
– it can just as easily involve crossed knitting
needles, a ball of wool and your beloved
gran. And all those years you thought she
was knitting oversized sweaters just for you,
she was ascending to a higher plane of
consciousness, quietly observing her
own paradigm! Far out, Gran.
Mindfulness can also be borne out of little
tricks like thinking of ‘Future You‘. When
your mind starts spinning and you are feeling
anxious, imagine a ‘future you’. She is still
you, just not the ‘you’ of the present. Instead,
she is the ‘you’ of tomorrow, next week, next
month, next year. So I let ‘Future Amanda’
deal with future scenarios and that often helps
with calming my mind.
My advice for those starting out is to begin
with YouTube. When you get used to slowing
your breath and calming your thoughts,
then progress to seated meditation or silent
meditation (I haven‘t quite reached that yet!).
Just remember that even as you read this
article, you probably had about 100 thoughts,
so the purpose is to learn to reign in your busy
mind now, so that when you do get frazzled,
you have the tools to be calm and connected.
I say Ommmm to that! H W
 7 ways
TO KEEP
THE KIDS
HAPPY
Stave off at-home boredom with these fun
activities for the whole family

S
chool holidays are perfect for spending some quality time with your kids and
it’s also a great excuse for letting out your inner child, too. Having to think
about how you’re going to occupy yourself is another story though, but don’t
stress. Use these pages to get ahead of the game by planning some of the
ways you can fill up the days – it’ll help you make the most of it and get the
kids excited for the fun times ahead. Win-win!

1 3
GIVE YOGA A GO MAKE A TIME
You might not think that kids and yoga mix, but as CAPSULE
Kat Farrants, founder of Movement For Modern Life Putting together a time
(movementformodernlife.com) preaches, doing sun capsule isn’t just a fun
salutations with your children is one of the best ways to activity to fill time, it can be
enjoy the practice. “Yoga with kids isn’t about serenity, a great opportunity to boost
but instead finding a connection with ourselves and with your mood, as you’ll be
others. Forget the concept of telling your kids what to do, encouraging your little ones
as our classes with superstar kids yoga teacher, Jo Manuel to collect objects that are
allows the children to dictate the way forward. Injecting important to them right now,
the fun back into our own lives and giving ourselves the which can help your family to
opportunity tap into our inner child – and letting our kids focus and remember all the
do their thing on the mat – is what it’s all about.” times that made them happy
over the last year. Plus, it’s like
a history lesson in the making!
To make your time capsule,
Write From The Heart
2 (writefromtheheartkeepsakes.
co.uk) recommends choosing
a box with a strong lid to keep
WALK TO WELLBEING all your memories safe and
Stepping outside for some fresh air can be just the ticket for sound over the years – ideally
keeping the kids entertained and getting the whole family something that’s shoebox-
moving for free. Gone loco from your lockdown route? size. Some items you could
You’re forgiven. To make things more interesting, you could add to your time capsule
put your children in charge of selecting a new one and include clothing, photos,
finding points of interest along the way. If you need some letters or diary entries and
more inspiration, our walking microsite has handy guides, mementos from memorable
tips and tricks and expert advice to help new energy to your days out. Just don’t forget
daily strolls. Visit healthwellbeing.com/walktowellbeing for to place a marker to remind
free downloads and the equipment you need to get started. yourself where you buried it!

18
Health & Wellbeing
 LIVE WELL

4
LEVEL UP LUNCH
In the words of the Bake Off judges, nobody likes a soggy bottom.
Even if the lunchboxes have been squared away in the cupboard,
your tribe will still need healthy and nutritious meals to keep
their energy stores up and help you ditch the afternoon hunger
pangs. For a sweet and savoury combination, why not make a
strawberry and feta cheese tart? You’ll need 375g sheet puff
pastry, defrosted (if frozen) at room temperature, 200g reduced
fat soft cheese, 1 tbsp chives, snipped, 2 tsp lemon thyme leaves
or 1 tsp finely grated lemon zest, 125g feta cheese, crumbled and
125g strawberries, hulled and sliced. Preheat the oven to 200C/
fan 180C/gas mark 6. Unroll the pastry sheet onto a baking tray.
Score a line 2cm from the edge down each side. Combine the soft
cheese, chives, the thyme or lemon zest and some pepper and
spread it over the pastry. Scatter over the feta and strawberries and
bake for 25-30 minutes until golden and puffed up. Delicious!

5 6
CHALLENGE
YOUR TWEEN
Can’t get them off their phone?
Use it to your advantage,
advises parenting expert
Sophie Pickles (sophiepickles.
com). “Download some
photography apps and get
creative with taking pictures,
which can be digitally altered
and turned into pop art or
other creative forms. You can
also encourage your tweens
to earn some pocket money
by setting up a car wash for
friends and family. Spark their
entrepreneurial side by giving
them £15 to buy supplies and
challenging them to see how
much profit they can make over
the course of a weekend.”
GO GREEN
There’s nothing like reaping
the rewards of your own
produce. “You don’t need
a lot of green space for
your child to create their
own veggie patch,” says
Sophie. “Choose a patch
of unused soil or buy a
cheap rectangular planter
and some seeds from
your local garden centre
or supermarket. Spring
and summer is the perfect
time to start sowing those
seeds! Task your child with
researching the best fruits
and vegetables to grow
at this time of year and then
leave them to nurture their
little seedlings.”

7
HOST A MINI OLYMPICS
Bring Tokyo to your front garden by playing games that bring
fun and energy for the whole family. You can be as creative as
you like. For example, you could challenge your kids to a sack
race using pillow cases or make an obstacle course that goes
around the garden. Think crawling under chairs, jumping into
a hula hoop and stepping in and out of a ladder. Unleash your
competitive side by dividing the family into teams!

19
Health & Wellbeing
 LIVE WELL

It’s official: nearly all

over 60s* love curling
up with a good book,
which is why we’re
giving you the chance
to win every title on this
page, so everyone can
experience the joys
that reading brings us

These books are easing us into SUMMER

THIS MONTH, EDITORIAL

SUCH A FUN AGE
by Kelly Reid
When Emira is apprehended at
a supermarket for ‘kidnapping’
the white child she's actually
babysitting, it sets off an
explosive chain of events.
Her employer Alix, a feminist
blogger with the best of
intentions, resolves to make
things right. But Emira herself
is aimless, broke and wary of
Alix's desire to help. When a
surprising connection emerges
between the two women, it
sends them on a crash course
that will upend everything
they think they know. £11.69,
bloomsbury.com
HERE’S WHAT THE REST OF THE TEAM THOUGHT...
EARLY MORNING
RISER
by Katherine Heiny
Jane easily falls in love with
Duncan, and while she may
be able to come to terms with
dating the world's most prolific
seducer of women, she wishes
she didn't have to share him
quite so widely. His ex-wife,
Aggie, still has Duncan mow
her lawn. And his coworker
Jimmy comes and goes from
Duncan's apartment at the
most inopportune times. Jane
wonders how the relationship
is supposed to work with all
these people in it. £14.99,
bookshop.org
MIDNIGHT
LIBRARY
by Matt Haig
An instant New York Times
best-seller – the reviews speak
for themselves. Nora’s life
has been going from bad
to worse. Then at the stroke
of midnight on her last day
on Earth, she finds herself
transported to a library. There,
she is given the chance to
undo her regrets and try out
each of the other lives she
might have lived. Which
raises the ultimate question:
with infinite choices, what is
the best way to live? £8.99,
canongate.co.uk
WE’RE READING ...
ASSISTANT DANIELLA
GRAY REVIEWS JUST LIKE
YOU by Nick Hornby
“Lucy thought, like everyone, her
marriage would last a lifetime.
They liked the same things, come
from similar backgrounds and
are the same age, but when her
relationship falls apart, she’s blind-
sided. This, she discovered, is
when you meet someone new. On
a regular Saturday morning, Lucy
crosses paths with Joe, an aspiring
DJ with a wide-open future and they
both make an unlikely match. It’s
brilliantly funny and, even with their
differences, you’ll soon see why
they’re destined to be together.”
NEXT MONTH

Editor Holly
“At this time of year, we just need
to get lost in a good book and
this is the perfect summer read.
Whether you're in your garden or
by a pool, I guarantee you won't
be able to put it down. “
YOU AND
ME ON
VACATION
by Emily
Deputy editor Vicky Senior content writer Stacey
“I loved the concept of this book. “Nick Hornby fans will love this
Henry
Relevant and timely, it reflects the novel – it's full of dynamic,
mood of our divided country, so relatable characters
having Lucy and Joe unite in the and packed with plenty of Why not join in with our book club
strange way they do was uplifting laughs. I struggled and let us know what you think?
and absorbing.“ to put this one down.“
@healthwellbeinguk healthwellbeinguk

21
Health & Wellbeing
 HOW
gardening
helped us
Tending to a garden or allotment can be incredibly
rewarding – and it can have untold benefits for our mental
health, too. Meet the green-fingered women who have
experienced the power of growing first hand…

WORDS | Claire Munnings

It’s a form of therapy that a lot of us have

W
hile for some, gardening is simply
turned to in the past 12 months as a way to
another chore to add to their never-ending deal with the uncertainty of the pandemic,
to-do list, for others it can be much more. and sales of seeds and plants have rocketed
in response. “When life around us falls apart,
The simple acts involved in growing – there’s a real sustenance that we can gain
whether that’s digging your hands deep in the soil, from working with nature’s power of renewal,
in terms of providing a sense of hope and
nurturing tiny seedlings or patiently waiting for the
the continuity of life,” Sue explains. She talks
fruits of your labour – can be soothing, restorative and personally about the benefits of gardening
deeply healing. And there’s plenty of research to support on her own mental health, and says she
found it particularly grounding in the years
this – countless studies have shown that gardening can after she lost her father when she was just
reduce anxiety and improve social functioning, and data 21. “I had been physically and emotionally
uprooted and needed to rebuild my sense of
also suggests outside exercise can reduce your risk of home,” she says. “Two years after I married my
high blood pressure, heart disease and diabetes. husband Tom, we had a fantastic opportunity
to move to the barn where we still live today.
We felt very lucky to be in a place where we
didn’t have to keep moving – the barn was
Green therapy be. “Gardens have been recognised as big enough to house our three children and
The impact it can have on your mental restorative since ancient times,” she says. us – and we were able to create a place for
health is something that psychiatrist and “A garden gives you a protected physical the family here. It had a windswept, hilly field
psychotherapist Sue Stuart-Smith knows well. space which helps increase your sense of and slowly, bit by bit, we were able to build
In her book The Well Gardened Mind (William mental space and it gives you quiet, so you our own garden. Putting down roots takes
Collins, £9.99), she investigates the powerful can hear your own thoughts. The more time and it wasn’t until I saw my children
effects growing in nature can have on our you immerse yourself in working with your forming an attachment with the garden
wellbeing and explains just how important hands, the more free you are internally to that I realised how important the act of
a connection with our environment can sort feelings out and work them through.” creating this space had been for all of us.”

22
Health & Wellbeing
 LIVE WELL

23
Health & Wellbeing
 “OUR GARDENS BECAME
GARDENING IN OUR SANCTUARY”
NUMBERS
Three other women tell us how gardening has
helped their mental wellbeing…
27 “Gardening eased my heartbreak”
When Alice Vincent’s (32) boyfriend whenever I went

MILLION ended their relationship in 2015

it came as a total shock, but her
burgeoning love of plants consoled her.
into that space,
I felt free. It was
also an abstract
The number of people in “I thought I was going to get married to
sense of observing
what was growing
the UK estimated to do my ex-boyfriend. It was my first major adult in my local parks and
relationship, and we owned a flat together, so
some form of gardening when we broke up it was hugely unexpected.
in other people’s front
lovethegarden.com
gardens and tuning into the
My life became quite turbulent, but among seasons as a way of noting the changing time.
it all there was one consistent thing, and that It all gave me a sense of certainty and progress
was gardening. The flat had a tiny balcony, and

35%
when there wasn’t much else in my life that was
I’d been growing things out there before our progressing the way I wanted it to. It’s made me
relationship ended. I was self-taught and a real demand less from life somehow, and helped
beginner. I was growing plants I knew existed me accept that what will be will be.”
– things like sweet peas, herbs and tomatoes. Alice’s book Rootbound: Rewilding a Life
After the break-up there was a turning point
In the week before our and the balcony became really important to
(Cannongate, £9.99) is available now. Find
her on Instagram @noughticulture
first lockdown, sales of me. Gardening was a kind of escape and
plants, seeds and bulbs
were up by this amount,
when compared to the
previous year
theguardian.com

88%
The number of British “My allotment helped me
adults who say that recover from PTSD”
having access to a garden
In 2017, Kirsty Ward (31) suffered a
or a public green space breakdown of her mental health following a
is important to them difficult pregnancy and traumatic birth. Her
allotment helped to boost her wellbeing.
gov.uk
“After my diagnosis, I spent six weeks receiving
CBT and, although this helped me get back on
my feet, I felt like I was a shell of my former self.
I did some research about PTSD and a recurring
theme was how gardening can help. It’s no
exaggeration to say my allotment has completely
changed my life – not only has it helped me build
myself up and find myself again in the darkness,
but it’s also helped me discover a passion in life,
a hobby, a creative outlet and a way to cope
mentally. I can honestly say I don’t know where
I would be today without it. PTSD doesn’t have
a cure but you learn to cope with it. If I have a dip
I visit the allotment and feel better immediately.”
Find Kirsty on Instagram @my_little_allotment
“Growing gave
our family focus”
When the pandemic struck, PR and
brand consultant Sarah Lloyd (43)
used gardening as a way to refocus.
“I turned to gardening with my daughters
during the first lockdown when we
weren’t able to see our family. Tending
to the veggies and the flowers we were
growing became a daily ritual, and it was
a therapeutic exercise for us all. The girls
enjoyed helping me to get the trays ready,
using dibbers to make holes, popping
the seeds in and watering them. For me,
it was about being connected to the earth
and having something to focus on. It gave
the girls something to concentrate on and
they were able to talk to their grandparents
about it. We are all so much happier when
we are pottering around the garden.”
Sarah is the founder of indigosoulpr.com

24
Health & Wellbeing
 26
Health & Wellbeing
 START WELL

celeb
interview
“I DON’T TAKE
ONBOARD WHAT
OTHER PEOPLE
ARE DOING”
Balance, time with her babies and brunches with
the gals is what makes former Girls Aloud star
Kimberley Walsh feel on top of the world
WORDS | Stacey Carter

27
Health & Wellbeing

ON HOMESCHOOLING
“When lockdown was announced I was
like, ‘This is not going to work for us’,” she
laughs. “Bobby [her eldest son] is such a
strong-willed character. I’m his mum, but
for me to try to be his teacher as well [...] I
didn’t like the balance of it; you don’t want
to be doing both. He vows that he loved it
and he still wishes it was a thing, but it was
hard, because my other little boy, Cole,
wanted my attention at the same time.
They’re both young, and the pressure was
minimal in a lot of ways, but it was tough.”
She pauses, and then laughs again. “When
it came to an end, they said: ‘We want to
stay at home with you!’ and I was like,
‘I love you, but I do not feel that way!’”
My scheduled phone call with
Kimberley takes place the Monday after the
first weekend that lockdown restrictions
were lifted in England. And, while social
media is a flurry with pictures of fire pits,
pub gardens and small gatherings, we
agree that the deftly coined ‘re-entry
anxiety’ is real. “You’ve got to ease
back into it,” she tells me. “I’ve booked
a few brunches with friends for some
overdue catch-ups, and I feel I can just
about manage the thought of that. But
the idea of going back to everything
straight away is definitely overwhelming.
I’m glad that the timing of where I am
in my pregnancy means I don’t need to
rush back into everything. I can use being
pregnant as a bit of an excuse.” This is
Kimberley’s third pregnancy, but this time
around, her relationship with exercise is
different. During lockdown, she shared
bump-friendly workouts with celebrity
trainer Peter Maciver (@pmacfitness) to
her Instagram. “It’s good for people to
know you can still do something when
you’re pregnant,” she says. “I’ve definitely
been more active this time, but I think
that’s because there’s been less work on.”
celeb
interview
M
uch like the ever-changing weather, post-
pandemic chat is something that can strike a
chord between British people at the moment.
From lockdown bakes and Netflix binges to
childcare complications and lulls of loneliness, everyone,
including former Girls Aloud star Kimberley Walsh, has
something to say about how they’ve found the last year.
For the singer, TV presenter, and mum of two boys
(soon to be three come June), homeschooling – enforced
by the government in England up until early March –
wasn’t the easiest time in the Walsh household...
“We’re lucky we live opposite a woods and
to be honest, I never really appreciated it
enough until last year,” she tells me. “Long
“Before, fitness walks with friends kept me sane over the
lockdown. I love hiking, but I’m not brave
was just solely enough to embark on a trek with the kids
for how I looked” just yet, though I do think it will get to that
point eventually. We love exploring the
different parts of the forest we’ve never
seen before.” Her love for the outdoors
is what’s seen her launch her fourth range
with clothing giant, Regatta. “This is my
fourth collection with them and with each
one I get more involved with the whole
design process. With this one, I feel like
we’ve been able to create pieces that
are really practical. For a lot of mums like
For Kimberley, weighted workouts a few myself, it’s easy just to throw on jeans, a
times a week, with plenty of squats and T-shirt and a pair of pumps, so it’s nice
bodyweight exercises are where it’s at. to actually have something like a jacket
Strengthening her legs has helped ease to finish off the look. We just never ever
the strain on her lower back and working know what’s coming [weather wise], but
on her pelvic floor (great for all mums- I’ve got two boys who love to be outside,
to-be), has helped support her growing so I feel like as long as I’ve got protection
bump. “So far, I feel really good, and I’m in case the heavens do open, I’m happy.
hoping it might just help me on the other
side of the pregnancy.” What’s apparent
is that her relationship with exercise is
healthy – something that, after years spent
in the public eye, isn’t always the case for
some. I ask if her reasons for exercising
have changed over the years. “Before,
fitness was just solely for how I looked,” she
admits. “The more I worked out, the firmer
my body became and the easier it was to
keep the weight off. Lockdown made it a
completely different thing for me. I needed
something to motivate and focus me, and
that became working out.”
ON SLOWING DOWN
The once-a-day walk has become a fixture
of Kimberley’s routine, and she credits the
woodland near her home for providing that
much-needed escape during lockdown.
28
Health & Wellbeing
 START WELL

I’ve spent so much more time outdoors

recently, with the boys being as active as
they are, we’re always outside at some sort
of park or woods.” She caveats this with
some self-reflection that has come to her
over the enforced stay-at-home period: “I
think maybe before [pre-pandemic] I was
going at 100 miles per hour, and I realised
it’s not necessary. I don’t need to take the
kids to a different place every single day;
they’ve actually been quite content being
at home.” She laughs, “Maybe it’s been
more about me needing to get out than it
has been for them? Being at home made
me reassess that. Balance is what makes me
feel happiest and that’s what we haven’t
had this past year. I’m fortunate that I get to
be a mum, but then I get to go out to work
and feel like an adult for the day. That’s my
time for myself. I want to do the best I can at
work and be the best mum I can at home.”

ON PARENTING PRESSURES
Mum standards are hard to navigate at the
best of times. Throw in homeschooling,
limited (if any) childcare and the ultra-
glamorised version of #mumlife online,
and things can feel overwhelming. I ask her
if she feels that struggle on social media.
“I think there is definitely that [parenting
ideals] on there. Everyone wants to post
the best version of themselves online, but
I’ve been in the industry for a long time
now, way before social media, so I can
see past those pictures. I think more about
how long it probably took to take them – if
I can get my boys to sit still long enough
to take a photo, that’s an achievement! I
don’t look at those posts and think, ‘I’m
not doing as good as them’; it’s more
that I can appreciate the effort that goes
into them. I know I’ve got a happy home
and two happy children and that’s what
matters. I think social media gets dangerous
when you know you’re being affected by
things on a daily basis. I go on it more than
I should, but I don’t feel like it affects me
deeply. I don’t take onboard what other
SHOP KIMBERLEY’S FAVOURITE people think or what other people are
doing.” While she might be outnumbered
OUTDOOR LOOKS on the home front (baby number three
was revealed to be a boy in March), you
get the impression that Kimberley is, at
heart, a woman’s woman. “You can talk in
a different way with women,” she admits.
“I’ve definitely missed socialising with my
girlfriends; I get so much from them. It feels
good to just let it all out.”
While the forecast of events might still
be a bit hazy this year, there’s one date in
Kimberley’s diary that’s incoming. “I’ve
got the baby coming middle of June and
that’s good timing as things should be
opening up. It’s a time when you want to
KW x Regatta KW x Regatta KW x Regatta
be surrounded by family and friends.”
Narelle, £90 Edlyn, £35 Ninette, £100
The ideal scenario? “I’m just imagining
having a little baby with the family over in
THE SS21 KIMBERLEY WALSH COLLECTION WITH REGATTA GREAT OUTDOORS IS the garden in the summer. It will be nice
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29
Health & Wellbeing
 Andrea McLean
“Therapists are like dentists
for the head and heart”
Our columnist and founder of This Girl on Fire,
Andrea McLean tells us why therapy is so important
T
he thing about problems is that
you always feel like you are the
only one having them. Every
single one of us has a part of
our lives that isn’t working out
in the way that best serves us.
When a problem or issue that you are dealing
with is one that goes deeper and can’t be
solved by ignoring it and hoping it will go
away, it’s a good idea to get someone else
involved. If you broke your leg, you’d hobble
off to the hospital and have a doctor look at
it, right? It’s the same with problems we are
having inside us, in our heart or our head.
When it comes to our emotions and how we
are feeling about the thing that is affecting us,
it is pretty much impossible to think clearly
and rationally about the best solution. How
can you think, without emotion, about the
thing that is causing you to feel so emotional?
So you’d think that it would be natural
for us to see therapy as an extension of our
basic needs; like brushing our teeth. We do
this every day to stop it becoming a problem,
we don’t wait until they are hanging out of
our mouth and rush to the dentist in crisis
mode. Therapists are like dentists for the
head and heart; they stop our problems
rotting inside us. However, there is so much
mis-information around therapy, almost a
suspicious dislike for something because it’s
misunderstood, that many people are put off
having it, even when it could be a sensible way
to work on something that is causing them
pain. Again, think of your broken leg or rotting
tooth – would you refuse to see a doctor or
dentist, even though you were in pain, and
you knew they could help you, because you
were worried that your friends might think
you’re weak? No, you wouldn’t.
HOW DO YOU KNOW
WHEN YOU NEED THERAPY?
That’s personal to you and whatever it is that
you feel is causing you unhappiness, distress,
unease, anger, frustration, anxiety or any other
emotion that doesn’t serve you. If your friends
are getting sick of you moaning and doing
nothing constructive to help yourself, it’s
pretty clear that you could do with some other
way of resolving the issue. If you’re keeping
your issues inside because you don’t think
anyone else will understand, you are ashamed
of them, or they are too big and upsetting
to offload onto a friend, but are causing you
distress, then I would definitely say looking
into counselling and therapy is a good idea.
Don’t worry about
embarrassing yourself.
No matter what
you say, they will
have heard it before
WHAT HAPPENS IN THERAPY?
It very much depends on why you are having
it. In some cases, you can have one-to-one
therapy, to talk about how you are feeling
and why. This is usually in a therapist’s office,
just the two of you, for around an hour. Don’t
worry about embarrassing yourself or getting
emotional – it’s all part of it. There are always
tissues at the ready! No matter what you say,
they will have heard it before, so don’t worry.
Some issues are resolved in group therapy, for
example substance or alcohol abuse. This can
be useful because you realise you’re not alone,
your story is not the first, and there are others
going through the same thing as you who
you may even become support buddies too.
30
Health & Wellbeing
DO YOU GET ‘FIXED’,
AND THAT’S IT, YOU’RE DONE?
No. That’s like going to the gym, doing a
thousand sit-ups and thinking you’re fit and
don’t need to do it anymore. While you may
have gained clarity over why you are feeling
the way you do, it’s up to you to keep working
on the little things that keep your mind clear.
It takes doing little things every day to remind
us that we are in a good place now, that things
are OK. You don’t have to carry on having
therapy, you can do the things they have
recommended on your own. But again, like
going to the gym, you tend to do a better job
of it when you have a personal trainer there to
encourage you – that’s what a therapist does.
DOES HAVING COUPLES
COUNSELLING MEAN THAT
YOU ARE GOING TO SPLIT UP?
No, not at all. There are many reasons why
couples have counselling, and the sad fact
is that most couples leave it until they are in
real trouble before they get outside help, in
most cases when it is too late to pull back.
Think about it logically; you take two individual
people, with their own life experiences,
annoying habits, likes and dislikes, and put
them together in a house and tell them it’s a
sign of weakness if they ask for help if they find
each other infuriating after a while. So, they
either bury all their feelings or shout at each
other a lot and keep going until one, or both,
of them can’t stand it anymore and finds a way
out. That doesn’t make much sense, does it?
Couples counselling is a way of discussing
things that have become an issue or are
showing signs of becoming an issue, working
out why they are and what both parties can
do to stop it becoming a ‘thing’. The main
problem with couples counselling is the bad
press it gets, and our worry about what our
friends and family would think. My husband
Nick and I have had couples counselling in the
past and found it really useful. But one mention

Nicky Johnston
@andrea_mclean
@andreamclean1
officialandreamclean.com
of it on Loose Women and the press coverage
was diabolical. For months on end, headlines
shouted that our marriage was in crisis. This
made me really cross, because it was so
unhelpful to anyone who may have been
considering getting outside help. They would
now see it as a shameful, embarrassing thing,
when it could actually be helping them form a
happy, healthy marriage.
WHAT IF MY FAMILY
DOESN’T AGREE WITH IT?
If your family is going to have to help you pay
for it, then this is tricky. Most people who
don’t believe in therapy feel that way because
they don’t understand it or fear it. Some
people are worried that you are going to tell a
stranger all their failings and they don’t want to
be judged! I know that when I started having
therapy after having a breakdown, no one
knew other than my husband. When I told my
parents, their first reaction was alarm. I had to
gently reassure them that this was about me,
not them. They never spoke of it again, and I
know they are just happy that I am better now.
That’s all that matters.
WHY SHOULD I PAY FOR IT?
We are lucky here in the UK to have an
incredible NHS which offers free medical
services to all. Waiting lists for things like
31
Health & Wellbeing
LIVE WELL
THIS GIRL IS ON FIRE
It’s my life’s mission to help women feel better about themselves
and that’s why I started thisgirlisonfire.com. I like to call it ‘a
gym for the mind’. Since launching as a simple online blog in
2018, This Girl is on Fire has grown into an internationally loved
personal growth brand with a simple but powerful premise:
to help women think differently about themselves, their
circumstances and their lives, giving them the mindset and tools
to re-imagine their future. I know how it feels to be stuck, lost,
afraid and broke. I know that making any kind of positive change
to your life starts with the change you make to your mindset,
and I want every woman to experience for themselves the
emotional and financial freedom that I have found. That’s why I
bring together the best mentors, life coaches and motivational
speakers in the world to encourage my community to think
differently. It’s why I promote the work of female entrepreneurs
on my marketplace; to help them successfully build their brand
and its awareness. It is my mission through the work we do at
This Girl is on Fire and the ripple effect it has on our community,
their families, friends and loved ones, to empower 100 million
women and girls around the world… one girl on fire at a time.
therapy are often long, and some of the
issues that you are experiencing might not
be covered, which means you could have to
pay to get the support you need. You may not
think that is fair, but, if you took your car to the
garage to get it repaired, you would expect
to be handed a bill by the mechanic. They
have after all, learned how to fix cars and you
haven’t, so you need their skill set. They are
right to charge you for their time, experience
and expertise, in the same way that you charge
for yours when you work. It’s exactly the same
with therapy. It’s not ripping people off, it’s
paying for a service that someone has trained
to learn how to do.
WHAT ELSE CAN I DO IF I DON’T WANT
TO GO DOWN THE THERAPY ROUTE?
There are many types available, not just
traditional ‘talking therapy’. Art therapy
provides support through drawing, doodling
and other creative methods, as does drama
and music therapy. The website mind.org.uk
has some useful information on this and how
to find someone suited to you. You can also
do these things on your own; join a singing,
drawing, dance or drama group in your spare
time, which can give you a creative outlet for
how you are feeling.
HOW DO I GET A THERAPIST?
Your GP is where to start if you would like
therapy through the NHS for more common
concerns like depression or anxiety.
Depending on where you live, the waiting list
can be a matter of months, which, if you think
you can hold out until you get an appointment,
then do so. If you need help quickly then go
online. You can search for therapists in your
area, the mental health charity MIND is a
great place to start, or you can try counselling-
directory.org.uk and betterhelp.com H W
 THE Body Confidence SPECIAL
Take a second to think
what your body has done for
you today. Has it held you safely
through your online yoga class?
Powered you forward to the end
of that 5k run? Scooped up a
screaming toddler in the middle
of cleaning the lounge? We often
forget just how powerful our
bodies are and, sadly, recent
research by the Mental Health
Foundation with YouGov found
that in the past year, one in five
British adults felt shame because
of their body image. Feeling
confident is certainly not
something that comes easy,
especially as we emerge back
into the world after a difficult
year. That’s why we decided to
put together this special to help
give you some much-needed
encouragement and remind you
of your body’s power as we move
into summer. Firstly, take our quiz
on page 34 to find out how happy
you are in your own skin, and the
steps you can take to improve that
relationship if you need to. Still
feeling self-conscious? Head to
page 36, where we reveal 10 tips
to help you love every inch (even
the annoying bits). Meanwhile,
our workout on page 42 will show
you how strong your body really
is. However, if you’re worried
about heading back to the
gym, turn to page 39 to
discover how to overcome
those fears and stay
safe while exercising.
You’ve got this!

33
Health & Wellbeing
 HOW HAPPY are you
IN YOUR BODY?
Many of us have a difficult relationship with our own bodies –
answer our questions to find out where you stand

F
eeling happy in your skin depends on the relationship that you
have with your body. This is shaped by your thoughts, actions,
beliefs, feelings and behaviour. Take this quiz, created by body
confidence expert Astrid Longhurst, to learn more.

q B: I tend to prioritise how I feel

more than how much I weigh
or what dress size I take
q C: If I have lost weight or dropped
a dress size, I tend to feel better

3. What statement most

closely resembles your
own attitude towards
your body?
q A: To be honest, I find it hard to like my
body. I often don’t feel good enough
q B: I’m not ‘perfect’ but generally I have
a positive attitude towards my body
q C: I often compare my body with others
and wish my body was different to 4. Do you believe that
the one I have changing some aspect
of your body would make
1. How often do you find you happier?
yourself worrying or q A: Yes. I do feel that changing my body
is the answer to many of my problems.
feeling anxious about I would consider plastic surgery
your body? q B: Not really. I don’t believe I’m defined
q A: It feels like it’s all the time! by my body
q B: Sometimes. I’m much better q C: I’m not sure. Some days I feel OK about
than I used to be my body and others, I just want to change
q C: I tend to judge my body more everything about it
negatively when I’m feeling low
or comparing myself to others
5. How do you feel when
you look in the mirror?
2. Do you feel like you can q A: I find it hard to look in the mirror.
only be happy if you are a I always judge my body too harshly
certain weight or size? q B: I feel a sense of gratitude for my body
q A: Yes. My happiness depends on being q C: A bit disappointed. I wish my body
my ideal body weight or size were more how I desire it to be

34
Health & Wellbeing

NOW, ADD UP YOUR SCORES TO FIND OUT
HOW HAPPY YOU ARE IN YOUR BODY…
If you ticked mostly A’s...
Being happy in your body
takes time and this may have been
something that you‘ve been working
with for a while. You may have found
it a real challenge at times. Whenever
our happiness is conditional on our
body being or looking a certain way,
it can cause anxiety and stress. Being
happy in your own skin isn’t always
easy. However, the good news is
that positive changes can be made
when we learn to see our body in
terms of how much it does for us
more than how it looks. You may
have stopped yourself from doing
certain things or enjoying your life in
the ways that you would like because
6. Do you ever put off of how you feel about your body.
Take heart that you are not alone in
activities or relationships this and that just the fact that you took
because of the way you this quiz is a wonderful step forward
feel about your body? in connecting with your body more.
q A: It feels like I am always putting my life
‘on hold’ because of how I look Body confidence coaching tip
q B: My body doesn’t stop me from living Every time you‘re tempted to
the life I want criticise or judge your body, focus
on what it does for you instead.
q C: I’m getting a bit better although I still Find at least two positive things
worry what people will think or say about
to thank your body for. For
my body, so I tend to make excuses not example, “My legs are too big”
to do certain things
to “I‘m so grateful to my legs.
They take me where I want to go.
They are strong and powerful”.
7. Your friends are always
moaning and complaining If you ticked mostly B’s...
about the way they look. You may have already done
How do you react? a lot of soul searching which has led
Do you… you to the point where you have a
well-balanced and happy perception
q A: Join in with the conversation and moan
about your body too? about your body. You know that
your body doesn’t define you and
q B: Try to point out their good qualities you may prioritise how you feel more
and be positive? than basing your happiness on being
q C: Feel extremely uncomfortable and a certain shape, weight or size. Now
hope that no one asks you how you feel is the time for you to shine and really
about your body ‘walk your talk’. Follow your intuition
A FINAL WORD
Body image and how we feel about our bodies fluctuates and changes
according to many factors, including tiredness, stress, food, our
environment, relationships, illness and exposure to social media etc. You
may find that you flow between different states of feeling happy in your
body. The key is to become aware of when you are feeling ‘triggered’ into
feeling unhappy with your body and to use this as a prompt to be super-
kind to you. Slow down and listen to what your body needs in the moment
and choose the thoughts that make you feel better.
35
Health & Wellbeing
THE Body Confidence SPECIAL
at all times and check in with yourself
throughout your day. There may
be dreams that are still waiting for
completion. Follow your inner vision.
Love and trust yourself enough to
allow them to manifest.
Body confidence coaching tip
Build on your positive relationship
with your body by allowing
yourself to shine brightly. Put any
old doubts well and truly behind
you and step boldly into fabulous
body confidence. You’ve got this!
If you ticked mostly C’s...
This score indicates that
there is so much potential for being
happy in your body. You may already
be aware that you have some work
to do in order to feel wonderful
about yourself and be happy in the
skin you’re in. Tune into what you
desire. You may have held back
or put others first to the detriment
of you. However, underneath the
struggle there is a great desire to be
happy in your body without worrying
or comparing yourself to other
people. You already have insights
into how you desire to feel and be.
It‘s hard, but try to pay less attention
to how others look and spend some
time forging ahead with your own
relationship with your body.
Body confidence coaching tip
Evaluate the opinion of others
and pay attention to your heart
more than what the “experts”
say. Put yourself at the top of
your priority list of people to
love and care about. Be kind and
compassionate with yourself and
go at your own pace. Know that
you are good enough right now
and follow your heart.
Astrid Longhurst is a life
and body confidence
expert, coach and author of
Romancing your body: How to
fall deeply, passionately and
wildly in love with your body
and your life!
 How to
LOVE YOUR BODY
Learn how to embrace all of yourself – yes, even the annoying bits!

BE KIND TO YOURSELF USE AFFIRMATIONS

“Think about what you would tell a friend “Stand in front of a mirror, look
if they were upset about a particular part at yourself and say ‘I am me, I’m
of their body,” says Jemma Meeson, systemic OK and I love you’ 10 times,”
psychotherapist and founder of The Family says transformational coach,
Treatment Service (thefamilytreatmentservice.com). NLP practitioner and yoga
“Can you be as kind and compassionate to yourself?” teacher Lucy Keaveny
(lucykeavenycom). “You can
even take it a step further by
being naked when you do this.
This exercise will help you
connect with your mindset
around your body image.”

86%
of UK adults say that
how they feel about
their body has impacted
their mental health
AVOID COMPARISON parliament.uk

“Try to avoid content that leads you to

compare yourself to others in a negative way,
be that social media or anything else that
does not celebrate health and happiness
at every size,” says Jemma. “Remember
that images are often retouched and that
the truth is not always what you see.”

EXPRESS GRATITUDE

“Take a moment to think about how amazing each part of your body is and all the
incredible things it does for you,” says Jemma. “To do this, I would suggest starting
from the feet and working your way up your body.” For example:
Your large muscles in your legs and bottom give you strength and stability
Your abdomen has a protective layer of fat to protect
your vital organs and keep them safe
Your breasts can be used to keep a child alive and
your hips enable you to give birth
Your feet and legs enable you to stand and balance, walk, run and jump

36
Health & Wellbeing
 THE Body Confidence SPECIAL
DON’T SHAME YOURSELF

“Try not to shame yourself or your body with other people,

because when we verbalise how insecure we feel, we allow
negative impact into our space,” advises Lucy. “Don’t put
yourself down in public, your mission is to keep reinforcing how
much you like yourself, warts and all. The more you reframe your
mindset into a positive thinking state, the more you will feel
positively about your body. You are changing the thought
pattern and story in your mind about yourself, so keep being
your own cheerleader, however down you feel.”

FORGET THE ‘IDEAL’

BODY TYPE

“It’s important to realise that the ‘ideal’ body

type is subjective, not what society portrays
it to be, and this ‘ideal’ differs over time and
across the globe,” says Jemma. “So, the
sooner you can learn to appreciate your
body for all its wonder at each and every
stage of your life, the sooner you will learn
to truly love your body.”

REFOCUS
YOUR MIND

“Train yourself and

others around you to
stop focusing on
appearance,” says
SEEK SUPPORT Jemma. “Give
compliments that
“Join a support body group and take are not based on
control of your own self image, there are looks but instead
plenty of courses online that will support based on all of the
you celebrating yourself, your health and other amazing
your fitness,” says Lucy. “Going it alone characteristics of the
leaves you less accountable to keep going, people you love. For
so by joining a community, you will feel example, what a great
more inspired to keep going on your friend they are or how
body-love relationship journey.” kind they are.”

STAY ACTIVE

“Loving your body is enhanced by the

release of endorphins and dopamine,
which are both feel-good hormones,”
says Lucy. “These come through
exercise, so walking, jogging, yoga
and deep breathing are all really good
ways to start loving your body and
releasing happy hormones. Through
exercise, you will get fitter and feel
better, which will benefit your
relationship with your body.”

37
Health & Wellbeing
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 THE Body Confidence SPECIAL
Make a
STAND
Are you holding yourself back from achieving your fitness
goals by worrying about what other people think? Boost your
confidence and shed your worries with this handy guide…

39
Health & Wellbeing
 E
xercise: it can be a blessing and a curse. It’s pleasure and it’s
punishment. But how much of this pain and punishment do we
inflict on ourselves by worrying about what others think about us?
Some of us are ashamed to do the sports we love, or even discover
new means of exercise, due to our age, weight or even gender. We let other
people’s perception of us get in the way of achieving our fitness goals.
WORDS | Emmie Harrison-West
Take me, for example. I’ve been fat-shamed
while out running, laughed at in badly-fitted
leggings while on my bike. I’ve been told
to “keep going” by sympathetic mums with
buggies, and shouted at to “run faster”
by men who believe that I’m exercising to
lose weight. Society has deemed me ‘plus-
sized’ at a size 14-16 – despite it being the
average dress size for women in the UK. I
don’t fit into a mould, built by decades of
prejudice against women and their weight.
We’re brought up to believe that being ‘fat’
is wrong, and that it’s a dirty word. We’re
isolated from society because we don’t
look like ‘gym bunnies,’ and we simply
can’t exercise for pleasure. We’ve been led
to believe that exercise is solely for losing
weight, or there is something wrong with us.
I’ve spent years
punishing myself through
means of sport. Running
until I felt sick, cycling
“I convinced
until I was blue in the face.
Exercise was never for
myself that
pleasure for me, but for
pain – after eating a big
women didn’t
meal, say, I would guilt-trip belong in the
myself into running and
hated every single step. weights section”
I felt eyes ogling me in
my ill-fitted sports bra for
my 36DD breasts, and I
tortured myself. I made
myself believe it was my
fault I was fat, and wasn’t
losing weight fast enough.
I let people’s perception of
me rule my fitness journey, and I
created a toxic, unhealthy relationship
with my weight – and exercise.
Turns out, I’m not alone. Amanda*, 27,
felt the same when it came to her weight
being a barrier in sport. She said: “When I
first started getting back into exercise I was
a UK size 20. I wanted to try to get back into
exercise to boost my mood. But I struggled
to find appropriate clothes that fit. I spent
a lot of time looking in sports shops and
online, but often found their clothes only
went up to a size 16. Eventually I managed
to find some in Marks & Spencers… that was
game-changing. Initially I’d had to go to the
gym in old T-shirts and leggings and it just
made me feel like I stood out even more.
It made a big difference being able to buy
proper clothes, especially as I just felt much
more confident when I could dress my body.
That was a big first step in overcoming the
feelings of shame and embarrassment, and
since then I’ve been able to make exercise
a habit. I’d love for more brands to be more
size-inclusive, as clothing ends up being a
huge barrier for people with bigger bodies.”
It’s not just weight that is a hurdle we
60%
of women admit they
seem to have to overcome when it comes would exercise if they
to our fitness goals, but gender plays a part
too. Allie, 31, said: “I’d always wanted to had someone to go with
try working out with weights, but every time Women’s Sport Foundation
I went to the gym I chickened out as the
weights section would be full of men.
I worried they’d be staring at me, critiquing
me on my form and my body; objectifying
me. I convinced myself
women didn’t belong
in that section, and
so I stuck to cardio.
But I found this so
boring, and I was losing
interest in paying for my
membership. Finally, I
checked out some weight
tutorials on YouTube in
preparation, plugged
in my headphones and
turned up to the weights
section to prove myself
wrong. I overcame my
fear with confidence,
and I now train three
times a week solely
on weights. I also try
to dress in clothes that make me feel good
and empower me. And that’s not to benefit
anyone else – that’s for me.”
Alongside gender, age can be a
significant barrier for women in achieving their
fitness goals. According to the NHS, adults
aged 65 and over spend at least 10 hours
a day sitting or lying down – making them admitted they would exercise if they had
the most sedentary age group. Shockingly, someone to go with. Joining a team sport
Department of Health figures show that only holds you more accountable to attend – or
13 percent of women over the age of 65 just arranging a brisk walk with a friend who
are sufficiently active – and a whopping 44 depends on you to turn up will help break
percent of adults over 70 walk for 20 minutes down those barriers, even in older age.
less than once a year, some never. Once I realised that I had no say in what
But why? Is confidence the driving factor other people thought about me – and I never
here too? Research from the Women’s Sport would – I started to overcome my demons.
Foundation found that 60 percent of women I broke down my barriers, just like Amanda
40
Health & Wellbeing

*Name has been changed
and Allie did, and discovered how fun and
rewarding exercise was. Personally, I started
going rock-climbing – a predominantly male
sport – and spinning. These were activities I’d
never dreamed of trying out – and now, I love
every minute of exercising. I’ve realised that
exercising for me, and for pleasure, helps me
reach my very own version of happiness – and
those who worry about my weight, or gender,
have a long way to reach theirs. H W
41
Health & Wellbeing
THE Body Confidence SPECIAL
HOW TO OVERCOME
YOUR FEAR
l Find sports clothes that fit.
There’s nothing worse than
running while constantly pulling
your leggings up. Find clothes
that make you feel confident, and
it’ll translate into your workout.
l Prepare. If you’re joining a sport
that makes you nervous, do some
research! There are tonnes of
resources and tutorials online
to help you prepare your form
or anticipate what is to come.
l Try before you buy. Memberships
are expensive, we get it! Try an
outdoor gym (safely) – councils
across the UK have plenty of them,
or take advantage of free trials on
apps like ClassPass that let you try
just about every sport imaginable
at a time and place that suits you.
l Join a team sport. It’s hard
exercising alone, but becoming
part of a team will keep you
showing up week-on-week.
You get to surround yourself
with like-minded people, who
are depending on you. Failing that,
drag a friend along to the park to
walk, box or do yoga together –
as a team.
l Be safe. Always try to meet
with a friend if you’re exercising
at night; carry a whistle to draw
attention when you feel unsafe
and make sure you let friends
and family know where you are.
It’s frustrating, but change is slow.
l Know that you are worthy of
space. You deserve to work out,
and you have the right to exist in
places of exercise. Only yourself
holds you back.
“W
THE SELF-ESTEEM
orkouts,
always
makes me
feel confident because
it gets me in tune with

WORKOUT
my body and releases
all those feel-good endorphins,”
says Lucy Mecklenburgh,
founder of health and wellness
platform Results Wellness Lifestyle
(resultswellnesslifestyle.com). “I love
simple movements that I can do at Give your body a boost with these exercises from
home when I have little time but Results Wellness Lifestyle
still want to fit in a bit of exercise.”

Lucy’s personal trainer and business
partner Cecilia Harris (pictured
above) agrees, adding: “I’m nearly
50 and the fact that I can still move
my body in so many ways is what fills
me with confidence every day. I love
the freedom exercise gives me and
I feel proud and powerful when I’ve
completed a workout, like I can take
on anything the day throws at me.”
To do Cecilia’s body confidence
workout, perform 30 seconds of
each move, and take a 30-second
rest between moves. Perform as
many rounds of the circuit as feels
good for you.
1
SQUAT KICK
“This is what I call a
power move,” says
Cecilia. “Not only does
it fire up the heart rate,
which is always great
for endorphins, but by
adding the kick forward,
it gives you that
powerful “I am strong”
feeling that sometimes
we all need.”
1 Start in a standing position
with your feet just wider
than shoulder-width apart.
2 Bend your knees and send
your bottom back and down
into a squat position, keeping
your chest lifted. From here,
power up off the left foot to
bring yourself to standing,
then kick your right leg
forward in front of you.
3 Return the right foot
to where it was before
and repeat from the top.
On each set, alternate
which leg kicks forward.

2
SIT UP
PUNCHES
1 From a sitting
position, plant your
3
PLANK UPPER
BODY TWIST
1 Start in a plank position
with your wrists under
4
HAPPY FEET
“I call this one happy
1 Start in a standing
position then, as fast
“Another power move, heels on the floor your shoulders. as you can, on your
“Opening up the body feet because you just
this one works your and bend your knees. toes, swap your weight
is a great way to build 2 Step your left foot can’t help but feel
core, an area that between your feet.
2 Slowly roll your body confidence as wide so it is next to your happy when you do
a lot of women feel body down until your it stops us closing in left hand, lift your right it,” says Cecilia. “It’s 2 As you do so,
self-conscious of,” says back and shoulders and hunching in the hand off the floor and really quick and, if hold your hands out
Cecilia. “When you feel are on the floor. way we can when reach it out to the side you add in some jazz to the side in a “jazz
that burn in your abs, we feel unconfident,” then up to the sky and hands and a smile, hands” position.
it reminds you of how 3 Use your core
says Cecilia. “Opening hold it there for a second it makes you feel
strong that core really strength to peel your
the chest and looking before returning to like you are a dancer
is, and by adding in body back up to
up connects us to the the ground. on the West End.”
some punches, you get sitting position and,
ground but also opens
to channel your inner as you do, punch one 3 Step back to plank
ourselves up, while
Nicola Adams.” hand, and then the position then repeat
holding a plank and
other, forward at the on the other side.
working that body.”
top of the crunch.

42
Health & Wellbeing
 THE Body Confidence SPECIAL
5
STAR JUMPS
“This is another great 1 Start in a standing position,
6
FAKE SKIPPING
“Skipping reminds me 1 Pretend you have a skipping
example of a full-body then jump both feet quickly out of being young and rope with handles in each hand.
move that opens up wide and at the same time, bring carefree so I don’t
2 Squeeze your feet together
the whole body at both hands up above your head. associate it with
and begin jumping in the air as
once,” says Cecilia. “Star exercise, I just associate
2 As you come back to land, if you were skipping with a rope.
jumps get the heart it with happy memories
bring your feet together and
pumping while also and zero stress,” says
bring hands down by your
making us think about Cecilia. “It’s a great
side. Repeat.
coordination, working heart rate raiser too
the mind along with which releases all
the body and forcing those wonderful feel
them to connect good endorphins.”
with each other.”

8
Cecilia Harris is the head personal trainer for health and wellness app RWL (resultswellnesslifestyle.com)

7
CAT COW
“A great one to finish
on, this move can be
performed anywhere 1 On all fours, push your weight
at any time and always into your hands and dome your
SQUAT makes me feel good,” shoulders, dropping your head
REACH UP says Cecilia. “We hold to the floor and bringing your
“Any move that works 1 Stand with your feet wider a lot of tension in our bottom down.
the whole body is than shoulder-width apart. spine and when we
move it like this, it helps 2 From here, reverse the
going to make you feel
confident, and this one 2 Bend your knees and send us to let go, feel our movement by lifting the
your bottom back and down body move in a way head, chest and bottom
always does the trick
into a wide squat. Keep your we don’t usually move upwards. Repeat.
for me,” says Cecilia.
“By reaching down to chest lifted and, with your it and also know we
touch the floor, you arms straight, touch the floor. are doing great things TURN TO
ground yourself before 3 From here, power up to bring for our posture. And, PAGE 114
shooting up and reaching yourself to standing and come up when it comes to body for our
to the sky. It reminds onto the balls of your feet, while confidence, building a
exclusive
you that by exercising also lifting your hands high above strong and confident
your body, you are posture is the best interview with
your head. Repeat.
reaching those goals.” place to start.” Lucy Mecklenburgh

43
Health & Wellbeing
ADVERTORIAL

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44
Health & Wellbeing
EAT WELL
From delicious healthy recipes to the best nutritional advice, we guide you
through what should – and shouldn’t – be on your plate this month

DEMYSTIFYING MACROS
Could food maths hold the key to better eating? We turned
to the experts in nutrition to help us break it down

45
Health & Wellbeing
Y
ou may be
wondering,
why has
eating well
become so complicated
to understand? The
basics really haven’t
changed much since
the UK introduced
its first set of dietary
guidelines in 1994.
“Believe it or not, the
answer is that the FIRSTLY, WHAT ARE MACROS?
“The term ‘macros’ is a shortened
science of nutrition version of the word macronutrients,” Rob
is still fairly new and explains. “While you may not be familiar
with this term, you will all have heard of
there remains a lot carbohydrates, fats and proteins which are
we don’t understand the nutrients we need in larger quantities
to provide us with energy. Carbohydrates
about the relationship are found in foods such as pasta, bread
between diet and and rice and we are encouraged to choose
wholegrain varieties as the healthier option.
health,” says Rob Fats include those that are saturated (not
Hobson, Healthspan’s so good for our health), which are found
in foods such as butter, full-fat dairy and
head of nutrition fatty cuts of meat, and those that are
(healthspan.co.uk). unsaturated (better for our health), which
are found in foods such as olive oil, nuts,
“Over the last 20 years, seeds, oily fish and avocado. While protein
there’s been a growing can supply the body with energy, its role is
more to do with growth and repair. Many
interest in all aspects of the foods we eat contain a combination
of wellbeing and a of these nutrients.”
In case you need a recap, nutritionist
lot of this has been Nataly Komova (justcbdstore.com) tells us
dominated by the topic why these food groups are so vital for our
overall health. “If you don’t get enough
of nutrition. This huge protein in a day, your body will start to
influx of information break down the muscles so that it reaches
the required amount for the day,” she says.
(often conflicting) has “It’s assumed that the optimal amount
muddied the waters of protein per day is 1.5-1.9 grams per
kilogram of your body weight to increase
and, in some cases, muscle mass. Along with protein, it’s also
important to take in carbohydrates and fats,
made the basics seem as both are required for protein synthesis
more complicated or absorption. Lately, carbohydrates have
gained quite a bad reputation and are
than they really are, often blamed for weight gain, but they’re
which is the case with actually the main source of energy for
your body and brain, especially when you
macros.” Here, we are engaged in high-intensity activities.
take a deep dive into However, if the energy we take in is not
used, then the reserves are converted into
the topic to help you fat. Meanwhile, fat is the most energy-rich
understand macros and of the three macronutrients, and is needed
for hormone production, optimal brain
their uses – calculators function and other important processes.”
at the ready!

46
Health & Wellbeing
 EAT WELL

HOW MANY MACROS

DO WE NEED?
“UK dietary guidelines recommend
that 50 percent of the energy in our

50%
diet comes from carbohydrates, 35
percent from fat and 15 percent from
protein,” Rob tells us. “If you like to
number crunch, then the first thing you
need to do is establish a daily calorie
intake. The UK government’s dietary
of the energy in your guidance is 2,500 calories for men and
2,000 calories for women, but you can
diet should come from use various apps to help you work out
a number more personal to you.
carbohydrates, according “Carbohydrates and protein
to UK dietary guidelines provide four calories per gram while
fats contain nine calories per gram.“
As Rob explains, if your daily energy
intake is 2,000 calories, then your
macros will equate to:

• 250g carbohydrate (50 percent of

2,000/4)
• 78g fat (35 percent of 2,000/9)
• 75g protein (15 percent of 2,000/4)

CAN YOU USE MACROS

“Focusing on food rather than
macros is a healthier approach
to eating well”
TO LOSE WEIGHT?
“Some diet strategies involve
manipulating these macros with a goal
of losing weight or stripping fat,” says
Rob. “A good example of this is the
keto diet, which advocates 70 percent
of the calories you eat to come from
fat, five percent from carbohydrates
and 25 percent from protein.
“Personally, I think life is too short to
be thinking about food in this way as
it involves a lot of calorie counting and
referencing nutrition data to calculate
portion sizes. It’s a fact that the majority
of the population is overweight or
obese (according to research by the
NHS) and most people fail to eat
enough fruits and vegetables or fibre-
rich foods – Health Survey for England
revealed that just 28 percent of UK
adults were eating the recommended
five portions of fruit and veg per day,
while fewer than one in 10 adults in the
UK eats 30g of fibre daily, according
to a study published by the BBC.
Focusing on food rather than macros
is a healthier approach to eating well
and a lot less complicated. Use the
basics of dietary guidance to create
meals that include all three macros.
While calories help us monitor how
much we eat, they’re not created
equally, so be sure to also choose the
best of each food group (wholegrains,
beans, pulses, fruits, vegetables, lean
protein, olive oil, avocado, nuts and
seeds) to get the most from mealtimes
and the macros they contain.” H W

47
Health & Wellbeing
 ADVERTORIAL
THE TRUTH
ABOUT SUGAR
It’s not all ‘bad’, and you don’t need
a sugar-free diet – just be sugar savvy
WHERE IT'S
FROM MATTERS
Sugar is sugar in terms of how our body
uses it. But the source makes a huge
difference to the way our body deals
with it and the effect it has on our health.
We should eat less sugar that’s added
to foods such as cakes, chocolate or
sugar-sweetened drinks. It is very easily
digested and quickly absorbed into our
bloodstream, resulting in a spike in blood
sugar levels, causing a corresponding rise
in insulin to help bring the level down.
This can result in a blood sugar crash later
in the day, leading to sugar cravings.
NUTRACHECK APP TIP
Want to reduce sugar in your diet?
Use the Nutracheck app to track it: the
Less Sugar goal sets your daily sugar
allowance at a challenging 12% of total
calories – about the amount of sugar from
your 5-a-day plus some extra from milk.
We should eat mostly sugars naturally
found in fruits and vegetables. These are
handled differently by our body – the
sugars are contained within the cells of
the food, meaning we initially digest
and absorb them more slowly. Fruits and
veggies also provide water, fibre and
vitamins, which is why these foods are so
vital for a healthy diet.
NUTRACHECK APP TIP
The Nutracheck app shows at a glance
the proportion of sugar in your diet
coming from fruit and vegetables
compared to less healthy sources.
IS A SUGAR-FREE
DIET NECESSARY?
Some sugar in your diet is absolutely
fine – your body will use this as fuel so
there’s no need to eliminate sugar altogether
unless you have a medical reason.
Trying to cut all sugar from your diet
would mean excluding fruit and dairy
foods, which is not a healthy way to go.
Looking for easy ways to reduce sugar in
your diet? Try to gradually reduce the sugar
you add to your cuppa, switch to low-sugar
or sugar-free food and drinks, and opt for fruit
and yoghurt in place of a quick fix. Finally,
if you do treat yourself, stick to a smaller
portion, and avoid eating sugary foods on
several occasions throughout the day.
48
Health & Wellbeing
STRAWBERRY
CHEESECAKE
Containing just 4.9g of sugar per
serving – only 1g of which comes
from added sugar – this recipe
proves you can have your cake
and eat it, too!
SERVES 12
INGREDIENTS:
• 100g sugar-free Digestive biscuits
• 2 tbsp low-fat margarine, melted
• 20g gelatin, powdered
• 90ml water, just-boiled
• 500g low-fat soft cheese
• 200g strawberry fromage frais
• 2 tsp vanilla essence
• 2 tbsp artificial sweetener, powdered
• 200g strawberries, sliced thinly
1 Mix the crushed biscuits with
the melted margarine. Press the
mixture over the base of a 20cm
loose-bottomed cake tin and chill for
20 minutes.
2 Sprinkle the gelatin over the
hot (not boiling) water. Stir well,
then leave for about 5-6 minutes,
until completely dissolved, while
stirring occasionally.
3 Beat together the cheese, fromage
frais, vanilla and sweetener. Check
the sweetness, adding a little more
sweetener if you like.
4 Stir in the cooled gelatin liquid,
making sure that it is thoroughly
incorporated. Pour over the biscuit
crumb base, then chill for about one
hour, or until firm.
5 Arrange the strawberries over
the surface of the cheesecake
and chill until ready to serve.
Download the Nutracheck app via
the App Store or Google Play, or visit
nutracheck.co.uk for a free trial.
 EAT WELL

YOU HAVE
IF

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49
Health & Wellbeing
 IN PARTNERSHIP WITH

Perfect pasta
Speedy and simple recipes to satisfy your carb cravings this summer

51
Health & Wellbeing
ANTIPASTI
FARFALLE
Ready in: 25 minutes
S E RV E S : 4
400g dried farfalle pasta • 3 peppers
(any colours), deseeded and roughly
chopped • Low-calorie cooking spray
• 2 medium red onions, finely sliced • 2
garlic cloves, crushed • 120ml balsamic
vinegar • 2 x 400g tins of artichoke
hearts in water, drained and quartered •
½ small pack fresh basil, chopped, plus
leaves to serve • 12 Parma ham slices
1 Preheat the grill to high
and line a large baking
tray with kitchen foil.
2 Cook the pasta according to
the pack instructions, then
drain and return to the pan.
3 Meanwhile, put the peppers
on the baking tray, spray with
low-calorie cooking spray and
grill for 5-7 minutes, or until
charred and softened, turning
halfway. Set aside.
4 At the same time, spray a
non-stick frying pan with
low-calorie cooking spray
and place over a medium heat
(choose a pan you can put a lid
on, as you’ll need to cover it).
Add the onions and garlic,
cover and cook gently for
7-8 minutes, or until softened,
stirring occasionally. Add the
vinegar, increase the heat to
high and bubble uncovered
for 2 minutes, or until they
are reduced and sticky.
5 Stir the peppers, onions,
artichokes and chopped
basil into the pasta and season
to taste.
6 Divide between plates
and top each plate
with 3 ruffled slices of
Parma ham and a scattering
of basil leaves.
CRAB LINGUINE SALAD
Ready in: 20 minutes
S E RV E S : 4
400g dried linguine or fettuccine pasta
• 200g frozen petit pois or peas • 200g asparagus
tips, cut into short lengths • 2 ruby grapefruits
• 1 tbsp finely chopped fresh tarragon • 3 tbsp
finely chopped fresh coriander • 250g fresh
white crab meat or 2 x 170g tins white crab
meat, drained • 80g pea shoots
1 Cook the pasta according to the
pack instructions, adding the petit
pois or peas for the last 3 minutes and
the asparagus for the final minute. Drain,
rinse under cold running water and
drain again. Tip into a serving dish.
2 Meanwhile, put 1 grapefruit on a
board. Using a serrated knife, slice
off the top and bottom and stand it
upright. Slice off the peel and pith.
Holding the grapefruit over a bowl,
carefully cut between the grapefruit
segments to remove them, catching
the juice in the bowl. Roughly chop the
segments and put them in a second
bowl. Repeat with the remaining
grapefruit and squeeze any remaining
juice from the leftovers into the juice bowl.
3 Add the grapefruit segments and
2 tbsp of the grapefruit juice (you
don’t need the rest) to the cooked
pasta and vegetables. Stir in the
tarragon, coriander, crab and pea
shoots. Season to taste and serve.
52
Health & Wellbeing

JUMBO ORZO
ARANCINI
Ready in: 1 hour (plus chilling)
S E RV E S : 4
Low-calorie cooking spray
• 4 spring onions, finely chopped
• 2 garlic cloves, crushed • 200g
chestnut mushrooms, finely
chopped • 100g broccoli, finely
chopped • 300g dried orzo
pasta • 900ml boiling vegetable
stock • 2 tsp dried mixed herbs
• 1 egg, beaten • 60g Parmesan
or vegetarian alternative, freshly
grated • 2 x 400g tins cherry
tomatoes in juice • 2 level tbsp
reduced-fat red pesto • Chopped
fresh basil, to serve
1 Spray a wide non-stick
frying pan with low-
calorie cooking spray and
place over a medium heat
(choose a pan you can put
a lid on, as you’ll need to
cover it later). Add the
spring onions, garlic,
mushrooms and broccoli
and cook for 5 minutes,
or until starting to soften,
stirring often.
5 Put the cheese on a
2 Add the orzo, stock and
dried herbs, then cover
and simmer gently for 15
minutes, or until the stock
has been absorbed and
the orzo is tender, stirring
occasionally. Leave to cool.
3 Stir the egg into the
orzo and spoon the
orzo into the holes of a
12-hole muffin tray (silicone,
6 Meanwhile, put the
if possible). Chill for at
least 1 hour, or ideally 4
hours, to firm up. These
are your arancini.
4 Preheat your oven to
180C/200C fan/gas
Health & Wellbeing
IN PARTNERSHIP WITH
6 and line a baking
tray with non-stick
baking paper.
wide plate. Carefully
remove the arancini from
the muffin tray and roll
them in the Parmesan to
coat well. Arrange the
arancini on the baking
tray and bake for 20
minutes, or until lightly
golden and piping hot.
cherry tomatoes and
their juices plus the pesto
in a small saucepan over
a low heat to warm
through. Season to taste
and serve with the
arancini, the vegetables,
and a scattering of basil.
CHICKEN STROZZAPRETI
PESTO ROSSO
Ready in: 25 minutes
S E RV E S : 4
• 500g dried strozzapreti or fusilli pasta
• 300g sugar snap peas, trimmed • Low-calorie
cooking spray • 2 garlic cloves, crushed • 2
leeks, sliced • 3 skinless and boneless chicken
breasts, all visible fat removed, cut into chunks
• 4 level tbsp red pesto • 300g fat-free natural
fromage frais • 150g Peppadew peppers from
a jar, drained and cut into chunks
1 Cook the pasta according to the
pack instructions, adding the
sugar snap peas for the last 2 minutes.
Drain, reserving 200ml of the pasta
water, and return the pasta and sugar
snaps to the pan.
2 Meanwhile, spray a wide non-stick
frying pan with low-calorie cooking
spray and place over a medium heat.
Cook the garlic and leeks gently for 5
minutes, or until starting to soften, stirring
occasionally. Add the chicken and cook
for a further 10 minutes, or until the
chicken is cooked, stirring occasionally.
3 Stir the pesto, fromage frais and
peppers into the pasta, adding
enough of the reserved pasta water
to make a creamy sauce. Fold
through the chicken and leeks,
season to taste and serve hot.
53
ZESTY
S A L M O N P A S TA
Ready in: 25 minutes
S E RV E S : 4
500g dried fusilli pasta • Low-calorie
cooking spray • 4 skinless and boneless
salmon fillets, cut into bite-size chunks
• 2 peppers (any colours), deseeded and
chopped • 1 garlic clove, crushed
• 300g green beans, trimmed and
halved • 100g fat-free natural fromage
frais • 1 large unwaxed lemon, zested
and cut into wedges • A small bag of
watercress, a few sprigs reserve
1 Cook the pasta according to the
pack instructions, then drain and
return to the pan, reserving 100ml
of the pasta cooking water.
2 Meanwhile, spray a wide non-
stick frying pan with low-calorie
cooking spray and place over a
medium-high heat. Add the salmon
chunks and cook for 1-2 minutes,
or until just cooked, stirring
occasionally. Transfer to a plate.
3 Add the peppers,
garlic and green beans
to the pan and cook for 6-8
minutes, or until tender and
lightly charred. Add to the
salmon and mix gently.
4 Toss the salmon mixture
through the pasta and stir in
the fromage frais, lemon zest,
chopped watercress and as much
of the pasta water as you need to
make a good sauce. Season lightly
and divide between plates or
shallow bowls. Scatter over the
watercress sprigs and serve with
lemon wedges to squeeze over.
C A P R E S E P A S TA
SALAD
Ready in: 20 minutes
S E RV E S : 4
400g dried fusilli pasta • 1kg ripe
tomatoes, roughly chopped
• 2 roasted red peppers in brine
from a jar, drained and chopped
•1 large chicory head (red or
green), shredded • 1 garlic
clove, crushed • 2 tbsp red wine
vinegar • 2 tsp dried oregano
• A small pack fresh basil • 125g
reduced-fat mozzarella, drained
and cut into small chunks
• 8 tsp balsamic vinegar
1 Cook the pasta
according to the pack
instructions and drain well.
2 Meanwhile, put the
tomatoes, peppers,
chicory, garlic, red wine
vinegar and oregano in a
large serving bowl. Tear
the basil and add that too.
3 Stir the cooked pasta
into the vegetables,
evenly scatter the
mozzarella and season
lightly. Divide between
shallow bowls and drizzle
each bowl with 2 tsp
balsamic vinegar to serve.
54
Health & Wellbeing

G I A N T F E TA A N D
SPINACH R AVIOLI
Ready in: 1 hour (plus cooling)
S E RV E S : 4
50g prepared butternut
squash chunks • A large bag of baby
spinach • 12 dried lasagne sheets
• 100g reduced-fat feta cheese,
crumbled • 2 tsp dried dill • ½ tbsp
dried mint • 1 large egg, beaten
• Low-calorie cooking spray
• Mixed leaf salad, to serve
Preheat your oven to
1 180C/200C fan/gas 6.
Put the squash in a large
2 saucepan, cover with
boiling water and bring back
to the boil. Simmer for 15
minutes, or until tender.
Put the spinach in a large
3 colander in the sink, then
drain the squash over the
spinach to make it wilt. Tip
into a bowl, mash the squash
and spinach and leave to cool.
Fill the saucepan with
4 boiling water again and
bring back to the boil over
a high heat. Drop in the
lasagne sheets and cook for
3 minutes, or until floppy, then
drain and leave to dry on
kitchen paper. Cut each sheet
in half, to make 24 squares.
5 Add the feta, dill,
mint and most of the
egg to the squash, mix
well and season lightly.
Spray the holes of a 12-hole
6 muffin tray (silicone, if
55
Health & Wellbeing
IN PARTNERSHIP WITH
possible) with low-calorie
cooking spray and line each
hole with a lasagne square,
folding the pasta to make it fit.
Spoon the squash mixture into
the holes. Brush egg on to 1
side of the remaining lasagne
squares and press egg-side
down over each portion of
filling to make 12 neat ravioli
parcels. Brush with any
remaining egg, spray with
low-calorie cooking spray
and bake for 20 minutes,
or until cooked through
and crispy at the edges.
Leave the ravioli to
7 stand for 5 minutes, then
remove from the muffin tray
and serve hot with the salad.
For more info
Copyright of Slimming World 2021.
All recipes are taken from Slimming
World’s Passion for Pasta (and Noodles)
recipe book, available at Slimming
World groups or online. Recipes are
based on Slimming World’s Food
Optimising plan and the liberating
concept of Free Food. Members who
follow the plan fill up on those foods
that are naturally lower in energy
density (calories per gram). To find
out more about Slimming World
and how to join visit slimmingworld.
co.uk or call 0344 897 8000.
Images: Slimming World/Sam Folan.
‘Slimming World’ is a trademark of
Miles-Bramwell Executive Services
operating as Slimming World. For
step-by-step videos on how to make
some of these delicious recipes and
many more, head over to the official
Slimming World YouTube channel at
youtube.com/slimmingworld
 Make it
MEAT
FREE
This creamy dish brings
out the juicy sweetness
and texture of the South
African Pear beautifully
with every vitamin
C-packed bite
SOUTH AFRICAN PEAR,
GORGONZOLA AND
BUTTERNUT RISOTTO

SERVES 4
Ready in: 50 minutes
V

Ingredients:
• 2 tbsp olive oil
• 300g risotto rice
• 300g prepared butternut squash, chopped
into small chunks (about 1cm)
• 100ml dry white wine
• 1 litre vegetable stock
• 1 tbsp chopped fresh sage or thyme
• 1 South African pear, cored and thinly sliced
• Finely grated zest of 1 lemon
• 40g finely grated Parmesan cheese
• South African pear slices, Gorgonzola slices
and a few sage or thyme leaves, for garnish

1 Heat the oil in a large saucepan or

deep-sided frying pan. Add the rice
and butternut squash and cook over a low
heat for 2 to 3 minutes, stirring constantly.
Take care that the rice doesn’t burn!

2 Pour in the wine and allow it

to bubble up and evaporate.

3 Pour about one third of the stock

into the pan and cook the risotto over
a low heat, stirring often, until the liquid has
almost been absorbed. Gradually add the
remaining stock and continue to cook gently COOK’S TIPS
until it has all been absorbed, and the rice
beautifulcountrybeautifulfruit.com

Risotto has to be cooked

is plump and tender. This will take about 25
slowly so that the rice
to 30 minutes.
gradually absorbs the liquid
to become creamy and
4 Add the sage or thyme, South African
pear slices, lemon zest and Parmesan.
Cook and stir for another 2 to 3 minutes.
delicious – choose Italian
arborio or carnaroli rice
Serve each portion topped with a generous for the best result
slice of Gorgonzola, garnished with pear
slices and sage or thyme.

56
Health & Wellbeing

Bepps Black Eyed Pea Puff
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EAT WELL
KEEP IT
LIGHT
Celebrate the return of alfresco
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Belvoir Alcohol-free
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From, Mushroom,
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BOOK OF THE MONTH
Naked Berry Lean 360ml,
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The mymuybueno Cookbook: 160 refined sugar-
free recipes for everyday eating in your busy life
by Justine Murphy
This is so much more than just a cookbook, it's a
book to inspire, share and reflect, with good, healthy
food at the heart of it. Wife, mother, chef, crew agent
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a genuine passion for inspiring others through her
story, she has created this book in order to share not
only her unique recipes, but also an insight into her
world and her past. There's tips on how to juggle Morrisons Nourish
the many balls of modern life; ensuring that the joy of Layers of Goodness Salad,
good food – and sharing it with those you love – takes £2, morrisons.com
centre stage in life.
57
Health & Wellbeing
 BANHOEK CHILLI OIL
An essential for the spice connoisseur, Banhoek
Chilli Oil is a handcrafted, premium-grade, artisan
chilli oil made from just two ingredients: high
quality rapeseed oil and dried Thai Birdseye
chillies. Winner of a Great Taste 2019 award, this
100 percent natural, golden-hued oil delivers just
the right level of spice, adding that something
special to all of your favourite barbecue dishes,
whether used as a condiment or in marinades.
Available at discerning stockists nationwide,
Amazon UK, thefoodmarket.com and online at
banhoekchillioil.co.uk

ALL
FIRED
UP
Get the grill on and prepare
for a mouth-watering al
fresco feast with these
barbecue essentials

JOLLY SAUSAGES
Create the ultimate barbecue with The
Jolly Hog products this summer. From
the Proper Porker, perfect for al fresco
brunches, to the Jolly Hen Chicken
Sausages, a lighter option ideal for
sizzling skewers, these British high-
welfare sausages will instantly upgrade
your bangers for the best British BBQ.
£3 available in Sainsbury’s, Tesco,
Waitrose, Ocado and Co-Op stores.

58
Health & Wellbeing
 ADVERTORIAL

BAMBOO STICKMASTERS
Recyclable, biodegradable and durable, these extra-
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SHEESE SLICES
It’s summer, the sun is shining and
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DRESSINI TAHINI DRESSINGS

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On a mission to bring joy and flavour to your barbecue with three
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Caleño is launching a turmeric & ginger. Drizzle over roasted
delicious new addition to its BBQ dishes, enjoy as a dip or use as dairy-
tropical line-up: Caleño Light free salad dressing. £3.90 at GreenBay
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of tropical, citrus and spice
botanicals will be available
ready-mixed with a naturally
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are inspired by the flavours,
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and allergens, while also
being suitable for vegetarians
and vegans. £24 for pack
of 12, calenodrinks.com

59
Health & Wellbeing
 3
WAYS W I T H

STRAWBERRIES
Forgo the cream and plate up these
delicious alternatives to showcase this
sumptuous summer fruit

60
Health & Wellbeing

ST R AW B E R RY A N D
R I C O T TA R O L L U P S
S E RV E S : 2
TA K E S : 2 2 M I N U T E S
V TA K E S : 1 5 M I N U T E S
150g plain flour • 300ml semi skimmed milk
• 2 large eggs • A little vegetable oil or melted
butter • 150g strawberries, hulled and sliced
• 200g tub of ricotta • Zest of 1 lemon • 1 tbsp honey
• The seeds of 1 vanilla pod • Icing sugar to serve
1 Sieve the flour into a bowl
to get rid of any lumps.
2 Add the eggs to the flour and a
quarter of the milk. Whisk until smooth,
then gradually whisk in the remaining milk.
3 Heat a large non-stick frying pan over a
medium heat. Add a small amount of oil
or butter. Using a few sheets of kitchen paper,
wipe around the pan so that it’s lightly greased.
4 Pour about three tablespoons of batter
into the pan, then swirl it around so
that it thinly covers the base of the pan.
5 Cook for 45 seconds or until golden
brown, then flip it over using a fish slice
and cook for 30 seconds on the other side.
Remove from the pan and eat straight away
or place between sheets of baking paper.
Repeat the process with the remaining batter.
6 Mix together the ricotta,
lemon zest, vanilla and honey.
British Lion eggs (eggrecipes.co.uk)
7 Spread a heaped spoonful of the mixture
on the surface of a pancake then scatter
with strawberry slices. Repeat with another
pancake, then place it on top of the first one.
8 Roll the stacked pancake up into a
tight roll, then cut into 2cm thick pieces
and serve with a dusting of icing sugar.
LIGHTER
ST R AW B E R RY
MOUSSE
S E RV E S : 6
V GF
400g pack British strawberries
•Grated zest and juice of 1 orange
• 40g caster sugar • 250g mini
white marshmallows • 2 x 200g
tubs fromage frais • 2 tbsp roughly
chopped pistachios
1 Reserve six small
strawberries for decoration.
Hull and roughly chop the rest
and put them in a saucepan
with the orange zest and
juice, plus the sugar. Stir over
a gentle heat until the sugar
has dissolved, then simmer
for 5-10 minutes until the
strawberries are soft and pulpy.
waitrose.com
2 Mash with a fork and
stir in the marshmallows
until melted. Transfer to a
bowl and set aside to cool.
3 Fold the fromage frais into
the strawberry mixture and
spoon into six serving glasses.
Chill for six hours, or until set.
4 Hull and slice the reserved
strawberries and arrange
on top of the mousses. Scatter
over the pistachios to serve.
61
Health & Wellbeing
EAT WELL
ST R AW B E R RY CO CO N U T
C R E A M TA R T W I T H A
C R I S P Y O AT C R U S T
S E RV E S : 8
TA K E S : 4 0 M I N U T E S
V DF VG
For the tart base:
2 tbsp ground flaxseed • 6 tbsp filtered water • 50g
ground almonds • 150g finely ground oats – made by
blitzing porridge oats in a food processor until you get
flour texture • 1 tsp baking soda • 1 tbsp coconut sugar
• 2 tbsp rapeseed oil • 3 tbsp almond milk
For the filling:
250ml coconut cream • Zest of 2 unwaxed lemons
• 1 tbsp maple syrup • ½ tsp vanilla extract
For the oat crumble layer:
2 tbsp ground almonds • 4 tbsp porridge oats
• 2 tbsp desiccated coconut • 2 tbsp almond
butter • 1 tbsp maple syrup
For the toppings:
Strawberries, enough to cover the top • 1 tsp
maple syrup (optional) • Fresh thyme or mint
1 Preheat the oven to 180C/350F/Gas 4 and
grease your pie tin with a little coconut oil.
2 Make the flax ‘egg’ by mixing the ground
flaxseed and water; set aside to thicken.
3 Add all the dry ingredients to a large bowl
and combine. Then add the oil, almond
milk and flax egg. Mix to form a dough.
Transfer the dough to the tart pan and use
your fingers to press into the bottom. Bake
the case for 20 minutes, then remove to cool.
4 To make the coconut cream: add all
ingredients in a food processor or blender
and blend until smooth and fluffy. Don’t over-
blend as you will lose the fluffiness. Transfer to
a tub, then pop in the fridge to firm up a little.
5 To make the crumble topping: mix the
crumble ingredients until everything is
combined, then transfer to a baking tray. Bake
for 10 minutes until lightly toasted. Set aside.
6 When the tart base has cooled, spoon
in the cream over the base. Pop back
in the fridge for 1-2 hours until firm. Add
the strawberries and a few tbsp of the oat
crumble. Drizzle some maple syrup over.
Top with fresh thyme or mint.
MOVE WELL
Whether it’s a running sesh, a yoga class or simply playing with your kids – here’s
the latest news and views on how to move more this month

CYCLING 101
Travelling to work on two
wheels is the latest trend –
here’s everything you need
to know before getting on
the saddle

63
Health & Wellbeing
 Y
our daily commute can be a great
chance to reclaim some much-
needed time for yourself. You might
read a book, listen to a podcast
and catch up with emails (or sleep, for
that matter), but it can also become a little
repetitive. Cut through the monotony and
use these pages as your ultimate guide to
cycling into work, with your FAQs answered
and the fit kit to get you started. While
your weekly Spin class can sometimes feel
like a chore, you’ll always look forward to
getting on the bike, plus you’ll be reaping the
incredible benefits along the way. Let’s ride!

A TOP-CLASS COMMUTE
As far as exercise that’s beneficial for both you
and the planet, cycling takes the gold. Not
only is it a proven stress-reliever, but when
you choose to cycle instead of use the car, for
example, it improves air quality and congestion
levels. “Cycling is an easy exercise to fit into
your everyday life and there really is something
*Healthspan (healthspan.co.uk) in partnership with British Cycling

for everyone,” says Nick Chamberlin at British

Cycling* (britishcycling.co.uk). “It’s also a great
way to exercise if you have mobility issues and
there are many different types of bicycle on
the market to choose from, such as trikes and
four-wheeled bikes for those who struggle with
balance.” Got a niggle or headache? Getting
on your bike is a natural pain reliever, thanks
to the release of endorphins. “Sixty minutes
of moderate intensity cycling stimulates the
production and release of endorphins, which
are responsible for the feelings of euphoria,
relaxation and optimism,” confirms Leanne
Simoncelli, a clinical specialist physiotherapist
at the Institute of Sport Exercise & Health
(hcahealthcare.co.uk). We’ll just call that the
cyclers’ high.

YOUR BIKE OF CHOICE public hire schemes, such as London’s

You might think that buying a bike can
come with a hefty price tag, but this is
a common misconception, especially
if you’re mostly going to need it for
getting out and about. The most
important thing is that it’s comfortable
and road-worthy, says Nick. Want
to get more bang for your buck?
“There are many community recycling
schemes operating across the country
where you can source a second-hand
bike and, if you live in a city, there are
Cycle Hire Scheme,” he suggests.
The government’s Bike2Work scheme
is another great one to have on your
radar. If your employer is signed up,
you’ll receive special offers on bikes
and equipment, saving you money
on expensive travel costs. You may
also want to consider how much
storage space you have available
or if you need to take it on public
transport, so something like a fold-up
bike could be the best option.

64
Health & Wellbeing

STAYING SAFE
“Before you start to ride on the road, it’s
important to make yourself aware of the
Highway Code and the basics of road
positioning,” says Mark. “While riding, you
should always look ahead, anticipate hazards
and signal any movements clearly [using
your hands boldly]. Your equipment is also
important too, so make sure your bike is road-
worthy and fitted with working lights when
riding in low light. Be confident in looking
over your shoulder too and try to make eye
contact with drivers.” To ensure you’re fully
aware of your surroundings, Leanne suggests
not wearing earphones either.
of Brits are considering
cycling to the office
27%
of UK adults plan to
participate in cycling
more as lockdown eases
decathlon.co.uk
Cycling gear that’s protective and looks good? We’ll race you to the checkout
Classic Women’s TEMINICE USB
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GETTING STARTED
From helmet hair to commuter
courtesy, there may be
some things you haven’t
considered when it comes to
getting on the saddle. First
thing’s first: be prepared.
Make sure that your tyres are
pumped up before you set
off and, if you’re feeling a bit
apprehensive about heading
out, Mark suggests staying
local at first. “Don’t feel like
you have to be Tour de France
standard on your first rides.
Stay close to home and
use local parks or
quiet back streets to
gain confidence
1/5th before trying
busier places
and going
further from
home. There’s
post-lockdown FEEL THE BURN
Network Rail As we’ve
established, cycling
is a great exercise that
doubles up as a mode of
transport, not to mention
it’s an excellent low-impact
calorie-burner. Want to up
the ante on your commute?
“If it’s safe to do so, and space
allows, try intermittent sprints
between traffic lights,” Leanne
suggests. “While you’re doing
this, you need to be aware
of surroundings and don’t
PEDAL POWER
Lazer Tonic Windproof Cycling Kryptolock Mini
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65
Health & Wellbeing
MOVE WELL
a reason that many club
riders are out on a Sunday
morning, because that’s
when the roads are quietest.”
In terms of kit, Leanne
recommends these
bicycling basics: “A helmet,
gloves, reflective and
waterproof clothing, front
and back lights, plus a strong
lock to park your bike safely.
I’d recommend putting a
strong D lock through the
frame and a cable through
both wheels.” Unfortunately,
bike thefts are on the rise, so
Mark advises to change where
you leave your bike every day.
“When you’re out and about,
be sure to park your bike in
a well-lit area and take any
removable items with you,
such as lights. If possible,
take your bike indoors.”
cycle on the left hand side of a
bus or lorry.” Interval training
alternates between periods of
low and high-intensity activity
and can be tailored to your
fitness level. Aim to cycle for
two minutes when the road is
flat at an RPE [rate of perceived
exertion] level of five [when
you’re riding consciously
quicker, but are still able to
talk] and then crank it up to a
level seven. Do 10 of those for
half an hour and you’ll be on
to a winner.
Women’s
Compassion Half Zip
Short Sleeved Jersey
White Black, £22,
dare2b.com
 FROM
SIT TO
FIT
It’s no secret that we’ve
spent a lot of time indoors
in the past year – here’s how
to go from sofa to sweaty
WORDS | Kristoph Thompson

ours of sitting can cause back,

H neck and shoulder pain, as well

as poor core strength. Exercise
is one of the most effective
ways of dealing with that pain
as it encourages blood to flow to those areas.
Strengthening exercises also help to prevent
pain from returning.
We’ve devised a mini circuit to target
the most common trouble spots to get you
from sit to fit. Perform the five moves one
after the other. Focus on a slow, controlled
movement with each rep taking four seconds
to complete. Repeat the circuit three times in
GLUTE THRUSTERS
Sitting on the floor with your shoulders and the knee of
total and perform it up to three times per week
for best results. You’ll be a pro in no time! 1 upper back resting against a
bench or step, extend one leg
the supporting leg, squeezing
your glute as you do so.
out in front of you then raise your
Reverse the movement
K RI STOP H TH O MPS O N
Professional PT Kristoph Thompson guides us through
hips and that leg off the floor.
This is your starting position.
3 to return to the start, then
repeat. Perform 10 reps in total,
a quick and easy home workout each month. If you
Raise your hips to form a then switch legs and repeat,
enjoyed this one, why not share your fitness results
over on Facebook @healthwellbeinguk 2 straight line between your performing another 10 reps.

BENT OVER ROW

Holding a weight in each
1 hand, set yourself up feet
hip-distance apart, with
your knees slightly bent.
Hinge forward from the hips
so your shoulders are slightly
higher than your hips, but make
sure that you don’t round your
back as you do so. Your arms
should point straight down
towards the floor with the palms
facing each other as you move.
Bend your arms to bring
2 your hands to just outside
your ribs, keeping your elbows
tucked in and squeezing
between your shoulder blades as
you do so. Straighten your arms
and repeat to complete 10 reps.
If you’re struggling to keep
3 your back straight, bend your
knees a little more and hinge a
little less from the hips so you’re
standing slightly more upright.

66
Health & Wellbeing

REAR SHOULDER RAISE
Holding a dumbbell in your left hand,
1 set yourself up in an all fours position.
2 With a slight bend in your left
elbow, take the dumbbell out
and up in an arcing motion, so it’s level
with your shoulder. Keep your core
braced as you do so to prevent your
bodyweight from shifting to the right.
Reverse the movement to bring
3 the dumbbell down to just above
the floor then repeat to complete 10
reps. Switch the dumbbell to the other
hand and repeat on the other side.
ALTERNATING SUPERMANS
1 Begin lying on your front
with your arms extended
straight out in front of you.
2 Slowly raise one arm, the
opposite leg, as well as your head
and chest two inches off the floor.
Try to maintain a constant distance
70%
of individuals who are
physically active report
better sleep.
medalerthelp.org
between your chin and chest to
keep your head in a neutral position.
Lower yourself to the floor and
3 then repeat with the other
arm and leg – this counts as one
rep. Try and perform 10 reps in total
if you can, to get the full benefit.
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Health & Wellbeing
MOVE WELL
DEADLIFT
Begin standing with your feet
1 hip-distance apart, holding a
dumbbell in each hand with your
palms facing towards your thighs.
Bend your hips and knees, keeping
2 your back straight, allowing your
hands to move down the outside of
your legs to just below your knees.
Your shoulders should be in line with
your hands when viewed from the side.
Straighten your legs to return to the
3 start, thinking about growing tall from
the crown of your head and moving your
hips and knees at the same time (rather
than straightening the knees first).
“Strengthening exercises
also help to prevent pain
from returning”
TEAM REVIEWS

The Health & Wellbeing team share

our favourite things that we're
loving this month EDITOR HOLLY

“If, like me, you’re a slave to your hormones, you’ll try just
about anything to balance them out! So, after some advice
from a hormone nutritionist, I’ve started trying out seed
cycling. No, it’s not munching on a handful of seeds whilst
you take your bike out for a quick spin; it’s the ancient art of
eating certain seeds at particular points in your menstrual
cycle. Flaxseed and pumpkin seeds are particularly good for
DEPUTY EDITOR VICKY
an oestrogen boost at the start of your cycle, and sunflower
seeds can offer a progesterone lift in the luteal phase. I’ve
“My locks have been suffering the effects of not
been loving this blend of all three from Linwoods and sprinkle
being able to visit my hairdresser, so I’ve been
them over porridge, fruit and yoghurt or in my morning
on the hunt for a hair saviour. Enter Nine Yards, a
smoothies.” £5.79, linwoodshealthfoods.com
Swedish hair care brand that has just arrived on UK
shores. Broccoli seed oil plays a starring role in its All
in Moist Shampoo and Just Right Moist Conditioner,
helping to moisturise and de-frizz hair while
remaining light and non-greasy.
Plus, it smells gorgeous.”
Both £19.50, nineyardsuk.com “Post-bath or shower, what’s your
go-to product? For me, it was
always body cream, up until I tried
the PYJAMARAMA Dry Body Oil by
“I think I can speak for all of us when I say our skin is in natural brand, Bloom and Blossom.
need of a radiance boost. Lockdown has definitely taken It’s 99 percent naturally derived with
its toll on my complexion, so I was excited to try Image frankincense, moringa seed oil and
Skincare’s Iluma Intense Brightening Exfoliating Cleanser. evening primrose oil – I love how my
Its bamboo spheres and smart-sensing beads gently skin feels after. It’s great for anyone
buffed away impurities, leaving my skin feeling soft and with dry skin or if you’re looking for
refreshed.” £34, imageskincare.co.uk a pre-bedtime pamper. This oil has
become a staple in my bathroom
routine, as there’s no need to
wait for it to sink into your skin.”
PYJAMARAMA Dry Body Oil, £22,
bloomandblossom.com
EDITORIAL
ASSISTANT
DANIELLA CONTENT
WRITER
“It’s official: you can never have too much activewear. STACEY
And for someone who spends a significant amount of
time in Lycra, I can be pretty choosy when it comes to the
right leggings and tops to suit my workouts. The Run Dry “Next time you’re at your local Boots, scan
Women’s Running Tights (£12.99, decathlon.co.uk) are the store for new haircare brand, Rhyme &
perfect for taking on all weather conditions we’re fronted Reason. I’m quite particular about haircare
with. The fabric wicks perspiration away to keep you dry, products, but I’ve loved how the Nourish
they have a handy back zip pocket for carrying keys or & Gloss Shampoo and Conditioner from
other belongings, and the leggings are made from 87 this range has made my hair feel and look
percent recycled bottles, so it’s great for the conscious – it’s a great product to keep your locks
consumers among us. For a pop of colour, I went for in tip-top condition ready for that long-
the Run Dry Women’s Tank Top in Pastel Green (£4.99, awaited hairdresser appointment.” Rhyme
decathlon.co.uk) that’s sure to be my go-to as & Reason, £8.99, boots.com
an essential part of my summer running kit.”

68
Health & Wellbeing
 MOVE WELL

fitness
your QA
TIPS AND TRICKS TO KEEP YOU ACTIVE ASK THE EXPERTS
Q: What’s the difference
between DOMS and
muscle pain?
Jessica Redman, personal trainer and founder
of Work That (workthat.co.uk), says:

A: “Gym culture around DOMS [delayed onset muscle

soreness] teaches us the narrative of ‘no pain, no gain’, but
this is actually quite dangerous. A good personal trainer will
know how much to push you, without your muscles being
in agony for days after, using an effective warm up and cool
down, helping you perfect your form and recognising your
limits. Being in a lot of pain is your body telling you that you
went too far, so listen to it! A little DOMS is OK, but if you’re
in pain a week later, you need to decrease the intensity.”

IF YOU DO ONE

32%
THING THIS MONTH...
...take up yoga to bolster your strength and your senses. Searches for
‘YouTube yoga’ have increased by 1,200 percent since March 2020 and
*research by lenstore.co.uk

with the nation looking for more ways to relax – not to mention our
evenings being permanently free – there’s no surprise why. But if you
think that the benefits only stretch to increased flexibility The percentage of adults* living in the UK blame the

*get-nourished.com
and stability, hear this. A new study* has found that yoga promotes stress weather for avoiding exercise and 34 percent of women
relief and better circulation, both of which can have a positive effect on
your senses and, in particular, your ears. Yoga mats at the ready! felt pressured to shape up for summer. Remember,
we’ve all been managing lockdown differently and
weight gain isn’t something to be ashamed of.
M A S TE R TH E MOVE
Personal trainer and coach Luke Goulden
(lukegoulden.com), says:
“Don’t overlook the importance of consistency and training frequency across
the week. Tick those off and I have no doubt that, over time, you’ll see results
with what you’re trying to achieve. You’ve got to make sure it’s challenging too.”

BEGINNER
“In the top position with your arms straight,
keep your shoulders down and back – don’t
let them internally rotate forward. Slowly
lower down to 90 degrees, or where
you feel comfortable, and push through
the surface, squeezing your triceps while
keeping your shoulders back. Tuck your tail
bone to engage your core and glutes.”
ADVANCED
“Keep your spine neutral and bring the
inside of your arm alongside your body.
Find a partial tuck in your tail bone so your
lower back isn’t arched and your core is
engaged. Keep it slow and controlled
Tech talk
Fitness trackers aren’t exactly groundbreaking, but this one
throughout and take a pause when you however, is different. It’s the world’s first interchangeable
fully extend the arm and squeeze your exercise tracker, meaning that you can accurately monitor
triceps before slowly lowering.” (95 percent, no less) your heart rate on your wrist, chest
or arm, ensuring all bases are covered. The battery life
overtakes the main players of the tracking game
too, with usage of up to six months before it
needs charging again. £139.99,
myzone.org

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Health & Wellbeing
Take the
Make a splash this
summer with our
comprehensive
guide to becoming
PLUNGE
a wild swimmer

F
or some of us, the thought
of stepping into a cold lake
for a quick dip may send
shivers down our spines,
but wild swimming has jumped in
popularity over the last year. And
with our local pools and lidos closed
for the majority of 2020 and 2021,
is it any wonder that Google searches
for ‘open water swimming’ rose
by more than 200 percent during
lockdown as swimmers missed their
water hit? As well as helping us
reconnect with nature and improving
our mental health, cold water
swimming has many other proven
benefits too, ranging from soothing
muscle aches to boosting the immune
system. If it’s something you’d like
to dip your toe into, we’ve got you
covered, with everything from the
safety tips you need to know to the
essentials to take along with you.

Find a friend Safety first

Wild swimming doesn’t have to be a solo activity, in
fact the sense of community is one of the benefits
touted by its devotees. “Find yourself a friend, or
even a local wild swim group,” says qualified open
water lifeguard and ambassador for Hydro Flask Laura
Owen Sanderson, founder of We Swim Wild and
Wild Soul Swim. “Not only is there safety in numbers,
but it’s also really good fun. It’s important that
someone always knows where you are and can send
for help in the rare event of an accident. Social media
is a great place to find like-minded groups.”
“I’ve heard many tall tales about critters and cold
water shock,” says Laura. “Like anything you do,
swimming outdoors requires a little bit of knowledge
and a lot of common sense. Acclimatising yourself
throughout the summer and continuing through
the winter is the best way to get used to the colder
winter months. Jumping in can be great fun, but
jumping into unknown water is more than foolish.
Always plan an entry and exit point, especially when
swimming in quarries and lakes. It’s important to take
the time to understand rips, waves and chop and

70
Health & Wellbeing

always swim parallel to the shore. If
you’re a coastal swimmer, make sure
you know the tide times. If possible,
head out on an incoming slack tide
(this is an hour or two before high tide,
when the water isn’t moving as much).”
Scope out a spot
“Where you go will depend on your
confidence and experience,” says
Laura. “Some beaches in the south
have lifeguards, so always opt for
these beaches where available.
You can find great swim spots on
KIT BAG
essentials
Red Original Women’s Luxury
Towelling Robe in Navy,
£52.95, redoriginal.com
EVERYTHING
YOU NEED TO
START YOUR
WILD SWIMMING
ADVENTURE
the crowd-sourced swim map at
wildswim.com. This is a great website
and it allows you to upload your own
favourite swim spots as well as read other
reviews and recommendations. Although
I always think it’s best to grab an OS map
and plot the pockets of blue. I then make
sure I do my research on the internet to
check the water quality and access.”
Take the first step
“Make sure you have located a safe and
accessible place to get in and, more
importantly, out,” Laura advises. “Then,
walk in slowly and calmly. Breathe deeply
and make sure you are in control of your
breath. Exhale and continue walking in
until the water is up to your shoulders.
Cold water shock will pass after a minute
or two, so stay here and tread water
for a minute. When the initial shock has
passed, the fun begins! How long you
stay in for will depend on many factors,
but the one key piece of advice is to
listen to your own body and don’t stay in
longer than is necessary. When you have
been swimming for a while, you’ll begin
to acclimatise and you’ll naturally build
up endurance. When you get out, make
sure you have a woolly hat to pop on
straight away, a flask of tea and a towel
and something dry to stand on. Trying to
get out of wet clothes on the shore is not
as graceful as it sounds, so I recommend
a towel robe to save your blushes!“
Alpkit Silvertip Thermal
Swimming Wetsuit,
£199.99, alpkit.com
Zone3 Neoprene Gloves,
£29, zone3.com
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Health & Wellbeing
MOVE WELL
JUMP IN
Oxfordshire’s Angela
Bryant (47), founder
of angelrated.com,
swims in the Thames
three times a week.
Here, she tells us why this
activity is so important to her.
“In my mid 40s, I started yearning
for a way to exercise that I loved (rather
than forcing myself to run or go to the
gym). I was living close to the Thames
in Oxfordshire and was aware that there
were a few people locally who swam
in it. I joined their Facebook group
and lurked for a year before building
up the courage to take the plunge.
The first time I went, I was really
terrified, but I needn’t have worried. I
immediately loved it and haven’t looked
back since. Rather than staring at the
same swimming pool floor or ceiling
tiles, I swim in an endlessly changing
environment that connects me back to
nature in a way that I never expected.
I was hoping to get some exercise
and meet a few like-minded people,
but instead I’ve become hooked on
something that impacts every part of
my life.
Swimming in cold water feels to
me like the most intense meditation
or mindfulness session. You can’t be
anywhere but in the here and now,
or think about anything except your
movement through the water, whether
you’re still warm enough, or if it’s time
to get back to the bank (at which point
your focus switches to swiftly bundling
on as many layers as you can and
getting a hot drink inside you).
Then comes the massive hit of
euphoria. It feels like a reset for my
brain and that anything I turn my mind
to is now possible. If I can get into
water that’s in single digits wearing just
a swimming costume, then I can do
anything. The past year has been tough,
but swimming has been my constant
companion, giving me a much-needed
break from all the craziness that’s going
on, while helping my own sanity, and
allowing me to process emotions
‹and make plans for my business.”
 LET’S GET
in partnership with
WALKING Join us in our campaign #walktowellbeing and take
control of your health one step at a time

KEEP
HEALTHY
If you are feeling unwell
or are self-isolating at the
moment, it’s wise to stay inside
and limit your contact with others.
Please join our campaign when
you are feeling better – we’d love
to have you, but your health is
more important to us.

The H&W team is part of the increasing percentage of people who love to pull on their boots and go
for a stroll. In fact, new research from Audley Villages has found that three in 10 people have taken up a
new activity since the start of the pandemic. The most popular choice? Walking outside more, of course.
Someone who fell in love with walking over the last year is author Libby DeLana. She’s made walking
a daily practice which has resulted in her walking over 25,000 miles. Turn to page 74 to find out how you
too can continue to keep your steps up as we transition back into some form of normality. We also have
some very exciting news over on page 78 that brings our love for walking and some inspirational famous
faces together, coming to your ears very soon. Finally, have you thought about giving barefoot walking
a go? We explore the benefits and how to get started on page 76. As always, happy walking!

73
Health & Wellbeing
Navigate earth,
body and mind, in partnership with

step by step
Walking has the potential to be life-
changing when you make it a daily
practice – here’s how

W
hether it’s to buy groceries,
increase your step count
or take the dog out, our
reasons for walking all
have value, but as author Libby DeLana
explains, simply going for a walk can be so
much more. Early one morning in 2011, she
stepped outside of her New England home
for a walk and took a photo of a local dairy
barn. She did the same thing the next day
and those that followed, and now refers to
her daily practice as ‘MorningWalk’. Here,
she offers her tips for creating a walking
ritual and how to stick to it.
THE POWER OF PRACTICE
Small rituals can be a joyous way to kickstart the day and at the
same time provide powerful comfort. A walk, a cup of tea, breath
work, making the bed, the morning pages – I knew a daily ritual
had the potential to be a tool to engage my mind, a way to clear
the trash out of my head, a daily dose of beauty and physical
satisfaction, an ongoing source of humility, and a generous
wellspring of contentment in the certainty of it. I had grown
up as an athlete and understood the power of a daily practice,
the ritual of coming together to work towards a common goal.
Much of my time in high school was spent on a playing field and
court. I loved the repetition, the physicality, the competition, the
community, the team, the dose of dopamine. It was the 1980s
and girls with muscles and a fierce sense of competition were
not accepted by the norms of the culture back then. In our high
school, we dressed for practice in the girls’ bathroom, which
was not large enough for us. We didn’t have a changing room as
the boys did, but no matter – in some ways, it may have made us
stronger. What I realised at that formative time in life was that a
daily physical practice, outside and as part of a community, was
essential. I also found that holding true to the bravery required to
enable you to do the things society insisted that you shouldn’t or
couldn’t do was profoundly satisfying. These lessons, learned in
my teens but perhaps not fully realised then, have informed my
daily practice of walking.

74
Health & Wellbeing
 MOVE
WALK WELL
IN PARTNERSHIP WITH

SHOW UP FOR YOURSELF FIND A POINT OF MOTIVATION

MorningWalk is essential for many reasons: it starts the day
off right, builds momentum and gives structure to the day.
It helps me recognise the power of prioritising, builds self-
confidence, shows me how to achieve goals and build success
in bite-size bits, helps alleviate stress and anxiety, and ensures
I do something well. Back in school, those daily practices
were formational in the way I lived my day. Each day I had a
certain amount of energy to spend – my energy bank. I had to
be thoughtful about how I would spend this currency, what I
was going to focus on, what gave me more strength during
the day. I found consistently that after practice each day I
would have more energy, more focus and more momentum.
Physical activity generates more energy rather than depleting it.
Here are a few things to consider when building a daily practice.
Ask yourself why you are adding this into your life. Self-care?
Exercise? A time to recharge? A place to problem solve or create?
You may need to remind yourself on the more challenging days.
STICK TO IT FOR A MONTH, WITHOUT FAIL
It takes three to four weeks for something to become essential,
for something to become a habit.
DO IT WITHOUT JUDGEMENT
Try it. See how you feel. I decided initially to commit to every
damn day, because for me it was helpful to not give myself an
out: too cold, too rainy, too tired. But that might not work for
you, and that’s OK. The pace doesn’t matter, the distance
doesn’t matter. Just walk.

START SIMPLY
Ask yourself: How much time can I commit over the course of the
next month? Can I carve out 15, 20, 30 minutes every day? This
will help determine your route.

PREPARE
Set a wake-up time. Get your things ready the night before.
Ask yourself, what will help me get from waking to walking?
Is there one thing that feels like a barrier – cold toes and hands?
How can I eliminate that barrier? For me, it was double socks and
toe warmers.

ROUTINE
It takes a splash of perseverance to make a habit stick, so honouring
the routine – same time, same place – will help build your walking
practice. ‘Once it’s a habit, exercise feels easier and doesn’t take as
much willpower when you don’t feel like it,’ says Charles Duhigg,
author of The Power of Habit.

INVITE OTHERS TO JOIN YOU

Having a walking partner can be a wonderful way to keep you
motivated – that sense of someone counting on you can help get
you out of bed. (Also, for me, during the pandemic of 2020 and
2021, walking became a vital source of community.) Ask yourself,
who might be willing to join me? Even if it isn’t every day.

ACKNOWLEDGE THE COST

Accept that you may have to give something up to create the time
and space for this new practice. I believe we don’t just find time for
things that matter – we make time. Ask yourself, what am I willing to
do (or stop doing) to make this happen?

RECORD YOUR WALKS

Keep track of your walks. Ask yourself, how can I build in a bit of
accountability and record-keeping so that when I look back I am
reminded of the walk? Make a note, tell a friend, take a picture.
Notice how you feel at the end of each walk. A walk brings its
own lessons, challenges and rewards. I have never been on a walk
where I didn’t feel better after. Never.

OBSERVE THE TIMES WHEN IT ISN’T FUN

Whatever walking looks like
for you, I encourage you to For more, read this
get creative and new ways of
embedding it into your daily Navigate earth, mind
schedule. Walking is a mindset. and body. Step by step
by Libby DeLana
Include it in what you already Published by Do
do. This is a surefire way to Books, £8.99
paperback original
keep, maintain and build a life (£5.99 ebook)
where walking is a vital part of it.

75
Health & Wellbeing
What is
barefoot
walking?
H&W investigates whether leaving your shoes at
home every once in a while can help your health

I
f you love feeling the grains of sand between your toes or
a soft carpet of grass underneath the soles of your feet,
you’ll be pleased to know that according to the foot health
experts, there are a myriad of benefits to flinging off your
sandals and taking a stroll barefoot. Not only is it great for
improving our balance and posture, but done regularly, walking
without shoes can strengthen our feet – which is key for helping
us avoid injury and strain, and keeping our balance as we age.
Here, we delve into the science behind going shoeless.

Good for the sole

Like most of the clothes on our body, our end of the day, and if you don’t use it,
shoes are designed to protect our feet you may lose it. “Improved foot strength
from the elements, whether that be a is associated with improved balance,
sharp bit of broken glass, a gravelly path increased mobility and reduced
or a wad of chewing gum stuck to the likelihood of falls,” adds Ben.
pavement. But what isn’t as well known
is that our footwear can affect everything
from our stride to our posture, as Ben Le Anthropological
Vesconte, running coach and movement evidence suggests that
expert at Vivobarefoot, explains: “When footwear started being in partnership with
we take our shoes off, we tend to walk
with an aligned posture and a quicker worn approximately
rhythm, which results in more steps per
minute and a shorter stride. All these are
good changes and help us to land closer
40,000
to under our body when we walk, giving
a smoother heel stroke and reducing the
YE AR S AG0
impact on our shins, knees, hips and The Journal of Gait & Posture
lower back.” Our foot is a muscle at the

76
Health & Wellbeing
 MOVE WELL
IN PARTNERSHIP WITH

Free the foot

Stronger feet and top-notch balance
(watch out yogis) aren’t the only thing
to improve when you ditch your shoes.
Barefoot fans credit this with improving pain
relief and giving them more intuitive spatial
awareness – in other words, you’re less
likely to accidentally trip. While we’re not
telling you to bin your favourite pair of
walking shoes, why not try 10-15 minutes of
kicking off your trainers across soft ground
(the park, your garden, or the beach).
Particularly on hard surfaces, go at snail’s
pace to start, before you begin walking
barefoot continually for longer periods of
time. That being said, consider what you’re
walking on before you ditch your footwear.
While it may feel pleasant at first, without
additional padding from shoes, you’re
susceptible to injury from the terrain below
your toes, such as rough or wet surfaces, as
well as hot tarmac, glass, or other sharp
objects on the ground. Best to avoid
walking barefoot down the street to pick up
your morning coffee then, and practise on
safe surfaces instead such as grass, turf,
rubber tracks and sandy beaches. Walking
barefoot can be weather dependent too, so
pick a day with mild to warm weather if you
can to avoid getting too hot or cold.

4,912
is the amount of steps
that a moderately active
woman takes each day
The Journal of Medicine and Science
in Sports and Exercise

Walk it out
There are mental gains to be had as well:
barefoot walking allows you to be mindful
of where you place your feet, as well as the
sensations and textures underneath your
toes. Doing so can help fine-tune your
focus as, according to the meditation app
Headspace, many of us often “slip into a
semi-conscious state of walking, where the
legs are moving but the mind is thinking
about something different altogether”.
Slipping off your shoes can be a foothold
back to the present, making you more
aware of what is going on in the moment,
rather than the exterior stresses affecting
your mood. In fact, studies have shown that
just 10 minutes a day can improve cognitive
function. So schedule in a mindful walk
(footwear optional) at lunchtime to put you
in a good mood for the afternoon.

7777
Health
Health & Wellbeing
& Wellbeing
 MOVE WELL
IN PARTNERSHIP WITH

NEW PODCAST
Take your first step
towards better health

in partnership with

NEW EVERY
EPISODE 0:13 -33.19
SATURDAY
Amanda Byram
My Dream Walk - 1 May 202

15 30

GUESTS
1x
INCLUDE

We’re thrilled to introduce Walk to Wellbeing in partnership with Skechers, Health & Wellbeing’s
brand new podcast that you can take with you on your strolls. Every week, we’ll bring you an
exclusive interview with an inspiring celebrity or top expert, as well as tips from the
Health & Wellbeing team, to support you on your health journey, one step at a time.
Join our #walktowellbeing campaign today – together we can get women walking.

SUBSCRIBE NOW
SEARCH ‘WALK TO WELLBEING FROM HEALTH & WELLBEING’ AND SUBSCRIBE FOR FREE
FROM WHEREVER YOU GET YOUR PODCASTS – REMEMBER TO RATE AND REVIEW!

78
Health & Wellbeing
 At Bells & Roses we are so passionate about self-care and wellbeing. We offer a variety of gifts
that are all about grabbing those moments of calm, comfort and happiness and
taking some time out for ourselves to unplug and recharge.

Each gift comes with a handwritten personalised message for that personal touch and sealed with dried
rose petals for that touch of luxury. www.bellsandroses.co.uk Bellsandrosesuk

Feel good from top to toe, don’t forget

your feet in your health and beauty
regime. Try Scandi secret CCS, a footcare
range which has been recommended by
podiatrists for over 40 years.
CCS uses a Swedish formulation to provide
protective, preventative skincare for your feet.
The UK’s no.1 selling foot cream CCS Foot Care
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It contains 10% moisture-retaining Urea and
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ccsfootcare.co.uk SCAN ME FOR PERSONALISED
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 LOOK WELL

LOOK WELL
From the best activewear for a workout at the gym to top make-up, hair
and beauty tips, we’ve got all the style advice you need right here

BEAUTY BLUES
From our laptop screens to our
phones and even our sat navs, blue
light is everywhere and the lowdown
from the experts is that it could be
affecting your skin...
WORDS | Chantelle Pattemore

81
Health & Wellbeing
O
nce upon a time,
it was thought our
skin only required
protection from the
rays of the sun – but this has
changed as we’ve come to
understand the harsh impact
of environmental pollutants,
especially in accelerating
signs of ageing. These are
typically associated with
fumes from cars, factories
and cigarettes; yet there’s
another source in our
everyday lives from which
harmful particles are also
emitted: our screens.

WHAT IS BLUE LIGHT?

Electronic devices, such as laptops, phones
and TVs, give off wavelengths of high
energy visible light (HEV light) – known
as blue light. “HEV light is the blue/violet
band of the visible sunlight spectrum, [and]
unlike UV light, it can be seen,” explains Dr
Rekha Tailor, medical director at Health and
Aesthetics, (healthandaesthetics.co.uk).
Although the sun radiates HEV light, our
exposure is increased by spending much
of our time in front of screens: the average
adult faces them for at least nine and a half
hours every day, and the pandemic has
pushed this number even higher. However,
“it’s not yet clear if most of our blue light
exposure comes from the sun because it’s a
stronger source, or screens because we are
closer to them for longer amounts of time,”
Dr Tailor notes. In addition, being exposed
to blue light – especially at night – throws
our circadian rhythms off-kilter, leading to
disrupted sleep; and good rest is essential
for healthy skin and general wellbeing.

HOW IT IMPACTS SKIN

Unlike UV light, HEV light isn’t associated
with sunburn or skin cancer. Instead,
the main concern is the role it plays in
accelerating the skin’s ageing process.
As well as fine lines and wrinkles, it is
“associated with hyperpigmentation [dark
spots], and can contribute to conditions
such as sun spots and age spots,” Dr Tailor
states. Surface-level damage occurs because
HEV light encourages free radicals to
develop – unstable molecules that can harm
healthy cells. “These cause oxidative stress,
resulting in a weakened skin barrier and
hyperpigmentation, along with damaging

82
Health & Wellbeing
 LOOK WELL

the fibres that keep your skin looking firm

and smooth,” says Dr Tailor. As blue light
penetrates deeper into the dermis, it reaches
collagen and elastin – proteins essential
in keeping skin taut – and weakens them,
leading to sagging and wrinkles. In fact,
research from the Nippon Medical School
in Japan showed that the effects of blue light
are similar to those from UVA light exposure.
Whereas skin can show signs of sun exposure
quickly via a tan or sunburn, those resulting
from blue light can take longer to occur.
“It remains unclear at what point blue light
exposure begins to cause damage,” reveals
Dr Tailor. “However, it’s believed these
effects usually appear gradually over time.”

HOW SKINCARE CAN HELP

Even if you turned off all your screens, the
sun’s emissions make blue light unavoidable.
However, there are steps you can take to
help reduce your exposure and increase
protection – including an enhanced skincare
“As blue light routine. So what can you be looking to use?
penetrates Sunscreen
deeper into An obvious choice, but despite what you
might think, they’re not all made equal.
the dermis, it “Sunscreens are required to protect against
UVA and UVB light, but not blue light – so
reaches collagen find an SPF with ingredients that specifically
target this,” Dr Tailor says. Apply even if
and elastin” you’re indoors, and top up every few hours.

Antioxidants
These natural compounds are brilliant
in helping fight and protect against free
radicals. “Make sure you're incorporating
antioxidants into your skincare routine to
undo previous damage and protect yourself
from future damage,” states Dr Tailor.

Hyaluronic acid
A skincare saviour you should have tucked
in your arsenal, this can even help repair blue
light-associated damage “because it helps
hydrate skin and reduce the appearance
of fine lines and wrinkles,” notes Dr Tailor.
“It’s gentle enough to use on sensitive,
redness-prone skin.” And not only that,
but it‘s ultra hydrating for the skin, too.

Exfoliate
You don‘t always need to use acids or scrubs
to exfoliate. Use a face mitt to gently buff
away dead skin cells. Dr Tailor explains
doing so “helps the new, healthy skin cells
underneath to regenerate quickly, and your
skin to look healthier and less dry.” H W

83
Health & Wellbeing
A BEGINNER’S GUIDE TO YOUNGER LOOKING SKIN
Now we know the effect too much
screen time can have on our skin, what
else can we do to turn the clock back on
our complexion? From creams to oils,
the anti-ageing market is big business –
estimated to be worth $88 billion by
2026 – so it’s justified to feel overwhelmed
by options. A variety of ingredients are on-
hand to help you maintain younger-looking
skin, but three in particular can be of benefit:
collagen, retinol, and acid exfoliants. So,
how exactly do they work with our skin?
Collagen
Essential in strengthening skin and
providing elasticity, your body’s natural
collagen reserves start declining from
your late teens – encouraging sagging
and wrinkles. However, some skincare
products comprise ingredients that
encourage collagen production and fend
off signs of ageing by helping skin maintain
a supple, firm and hydrated appearance.
Retinol
This reduces wrinkles and fine lines by
encouraging cell turnover, increasing
collagen production, and thickening deeper
layers of skin, says Nina Prisk, aesthetic nurse
and ambassador for Allergan. However,
BLUE LIGHT DEFENDERS
1 Balance Me Bakuchiol
Smoothing Serum, 30ml,
£32, balanceme.com
Contains antioxidants terminalia
cherbula and cacay oil, and
bakuchiol too for collagen.
2 Instant Effects AM
Energiser Day Cream, 30ml,
£29.99, lookfantastic.com
Features powerful skin-friendly
antioxidants, including vitamin
E, pomegranate oil and
walnut seed extract.
3 Kiehl’s Ultra Light Daily UV
3 ACID EXFOLIANT
Defence Aqua Gel SPF 50,
60ml, £38, johnlewis.com
Generously packed with vitamin
E and plant extracts for super-
high antioxidant protection.
4 Supergoop! Unseen
Sunscreen SPF 30, 50ml,
£30, cultbeauty.co.uk
Formulated with red algae – a
highly potent antioxidant – and
moisturising meadowfoam seed.
Prices are correct at the time of print.
it’s a potent ingredient. “I’d always advise
consulting a specialist to ensure you’re using
the best retinol for your skin and doing so in
a safe way,” she notes. Retinol can increase
skin sensitivity, so always wear an SPF and
avoid using vitamin C-based products, AHA/
ROLL BACK
BHA acids and benzoyl peroxide at the same
time. “These acids can exfoliate and dry THE YEARS
Set your skin on the right path
skin and cause further irritation, and benzoyl
peroxide cancels out retinol,” Prisk states. with our pick of products to help
you age gracefully
Acid exfoliants
There are three types: alpha-hydroxy COLLAGEN
(AHA), beta-hydroxy (BHA) and poly-hydroxy Vichy LiftActiv Collagen Specialist Daily
(PHA), all in varying forms and potencies, Moisturiser, 50ml, £26.25, boots.com
which help clear away dead skin cells.
While AHAs are best known for effective
skin renewal, PHAs are great for beginners
as their larger molecules are “slower at
penetrating the skin and don’t exfoliate as
strongly,” reveals Dr John Quinn, leading
cosmetic doctor at Quinn Clinics. “They’re
effective for all types of sensitive and dry skin Caudalie Firming Cashmere Cream, 50ml,
conditions such as eczema or rosacea, and £42, johnlewis.com
their antioxidant benefits help protect the
skin from losing collagen.” Again, ease in:
use once or twice a week to start, and stop
if they cause irritation. You’ll also need to
apply sunscreen, and avoid using other
acids, niacinamide, retinol or vitamin C.
RETINOL
No.7 Advanced Retinol 1.5% Night
Complex, 30ml, £34, boots.com
1
OLAY Regenerist Retinol24 Night
Moisturiser, 50ml, £34.99, boots.com
2
Medik8 Press and Glow (PHA), 200ml,
£25, medik8.com
4
Paula’s Choice 2% Liquid Exfoliant (BHA),
118ml, £28, cultbeauty.co.uk
84
Health & Wellbeing

Gran Canaria:
EVERYTHING YOU NEED
FOR YOUR HEALTH
Extraordinary tourism
and internationally
renowned medical care
come together on this
‘miniature continent’
he concept of health tourism may
T seem like a recent trend, but Gran
Canaria's experience in the industry is
far from being new. In fact, it dates back to the
middle of the 19th century when doctors from
northern and central Europe, especially those
from Britain, recommended that their patients
travel to the island to treat their ailments. It
was a way for people to take advantage of the
therapeutic properties of the sea, sand and
thermal spas, which have since disappeared.
Fast forward a century and a half, and the
island’s vast experience in this field has given
rise to excellent infrastructures, but the goal
is still the same: to help people improve their
health and wellbeing.
Today, the thermal spas may have
disappeared, but the island now
boasts modern spa and thalassotherapy
centres, as well as internationally renowned
medical centres, such as the Hospitales
Universitarios San Roque and the Hospital San
José, which offer a multitude of specialised
medical treatments.
TO FIND OUT MORE about Gran Canaria’s health and wellness offers,
visit grancanariawellness.com
OUTSTANDING
MEDICAL CENTRES
The Hospitales Universitarios San Roque
group has two medical centres: one in Las
Palmas de Gran Canaria, the capital of the
island, and another in Maspalomas, the
ultimate tourist destination. Alongside this,
the Hospital San José is located right on
the promenade of Las Canteras Beach,
one of the most distinguished beaches in
the world, renowned for its beauty and the
quality of its waters.
Both hospital groups benefit from having
medical teams of recognised prestige with
high qualifications and extensive experience,
as well as state-of-the-art medical and
diagnostic technology.
These health centres offer various
specialities, including plastic, cosmetic
and reconstructive surgery, eye and
dental surgery, heart surgery, oncology,
traumatology, general and digestive system
surgery and breast, prostate and pain units,
as well as routine medical check-ups.
These hospital groups also work to
European quality standards, meaning you
can avoid waiting lists for treatments
or surgery, and enjoy prices at a very
competitive rate of up to 40 percent less
compared to other European destinations,
without affecting the quality of the service.
Travelling to Gran Canaria for medical
reasons is perhaps one of the best
85
Health & Wellbeing
ADVERTORIAL
recommendations you could receive. Not only
will you be in the safe hands of medical experts,
but the island also offers the opportunity for rest
and a good recovery in its extraordinary hotels
and apartments, all equipped with spa and
thalassotherapy centres.
With Gran Canaria a short flight away from
the UK, it is a convenient destination, and
there’s no language barrier for treatments.
You know you’re in safe hands, too,
as both Hospitales Universitarios San
Roque and Hospital San José are part of
the Gran Canaria Spa, Wellness & Health
Association, an official brand of the Tourist
Board of Gran Canaria (Patronato de Turismo),
to which the hotel chains Salobre Hotel
Resort & Serenity, Gloria Thalasso &
Hotels, Be Cordial Hotels & Resorts and
Seaside Collection also belong.
This means that you will be able to manage
the combined booking of medical and
wellness treatments and accommodation
at no additional cost.
Visiting Gran Canaria at any time of
the year is a guarantee of all-round good
weather and a chance to soak up the
therapeutic and relaxing benefits of the
sun and sea that surround the island.
 IN OUR MAKE-UP BAGS
your
style
It turns out that Ri-Ri can do no wrong, especially when it
comes to her make-up line. Fenty Beauty has taken the industry
by storm and has generated an estimated $570 million in
revenue last year. With summer on the way, it’s goodbye heavy
foundations and hello smooth, serum-like textures to blur the
skin, helping you achieve that effortless, no make-up look. Fenty
Beauty Eaze Drop Blurring Skin Tint (£25, boots.com) evens out
your complexion and gives a flattering blurred effect. Available
in 25 shades, you can get buildable light-to-medium longwear
coverage using your fingers or a brush, so you can pretend that
TIPS TO UPDATE YOUR LOOK you really did wake up like this. Its humidity, sweat and
transfer-resistant formula will definitely come in handy for
sunny days and balmy evenings (wishful thinking, we know).
EP Y O
O… PR UR
T P
Put a
W

IN
HO

spring in your
S

step for when it’s time

to dig out our summer
dresses and shorts. Legology
(legology.co.uk) founder Kate
Shapland reveals the best
products to help you
feel confident in
your skin.

STEP 1
“The Exfo-Lite (£42) delivers
superb skin-smoothing and
body-contouring benefits
and lightens and energises
legs. The exfoliator is a
potent mix of sea salt and
diuretic Himalayan pink
crystals with a shake of
Amalfi lemon peel to lightly
scent skin and uplift
the senses.” BEAUTY ON A BUDGET
Take care of your curls using nourishing ingredients that keep
them bouncy and soft. Our picks come in at under £10
STEP 2
“The Cellu-Lite (£62.50) is Noughty Wave Hello
loaded with the deep-acting Curly Shampoo, £6.99,
detoxifying and stimulating lovenoughty.co.uk
golden oils. It’s used by Use this to gently cleanse hair
massage therapists during while restoring moisture to soften
leg lightening inch-loss and define curls. This 97 percent
treatments and is the ultimate natural formula contains vitamin-
contouring blend.” rich sea kelp extract and avocado
oil to help keep curls silky soft and
super-conditioned.
STEP 3
“The Lymph-Lite Boom Faith in Nature Conditioning Bar,
Brush is recyclable and £6.99, faithinnature.co.uk
specially made to be easy These haircare bars are made
to hold – it fits perfectly in using coconut oil and shea butter,
the palm of your hand so helping to repair damaged hair and
you can grip it firmly and intensely nourish to avoid breakage.
stroke it swiftly up over They’re also great for curly or coiled
your legs (and the rest hair, as the high-quality natural
of your body).” formulations provide softness
and enhanced curl formation.

86
Health & Wellbeing
 DIVE IN
Whatever your style preference,
these pieces will help you make
a splash at your local lido or pool

Swimbra High Waister

Elouise from Rosa
Set Navy in Hepburn,
Faia (Anita),
£70, deakinandblue.com
£65, sheenuncovered.co.uk

Coral Colour FatFace Breton Wrap

Block Swimsuit, Swimsuit in Navy Style,
£29.99, tkmaxx.com £39.50, fatface.com
Women’s Retro
Logo Medalist, Paisley High Waist Bikini Bottoms, £14.99, Orange Acai Reversible
£31, speedo.com Paisley Tankini Top, £22.99, mandco.com
Scoop Neck Swimsuit,
£115, tuccaswim.co.uk

M&S Collection
Saved By The Bell Swimsuit,
Classic Cut Swimsuit, £29.50, marksandspencer.com
£75, tideandseek.com

Atlanta One Piece Polka Dot Swimsuit

Blue Purple, in Black and White,
£105, horizonathletic.co.uk £5, primark.com

87
Health & Wellbeing
 SUMMER LOVING
We can’t wait to step out this season in Asquith’s latest sustainable activewear collection

Scallop Tee in Pebble, £69

Long Harem Pants in Sage, £69

88
Health & Wellbeing
 LOOK WELL

Gathered Vest in Blush, £45

Live Fast Pants in Pebble, £69

89
Health & Wellbeing
 Jumpsuit in Midnight, £89

90
Health & Wellbeing
 LOOK WELL

3/4 Sleeve Tee in Leopard, £49

Palazzo Pants in Midnight, £69

All available from asquithlondon.com

91
Health & Wellbeing
 Vote for your
chance to WIN!
Vote for your favourite health heroes in the 2021
Health & Wellbeing Awards for the chance to win
some amazing prizes, worth almost £1,000!

W
HERE'S WHAT
TO DO
1 Head to healthwellbeing.
com/awards to vote in our six
categories – favourite wellness
influencer, wellness celebrity,
healthy retailer, self-care app,
health spa/retreat and healthy
podcast – before 25th June.
2 Every reader who votes
online will automatically be
entered into the prize draw to
win goodies worth over £900!
It’s that simple. Be sure to check
back for the big reveal. Until
then, happy voting!
e are delighted to announce that the voting stage
for the 2021 Health & Wellbeing Awards is now
open! Behind the scenes, our star-studded panel
of judges, including TV presenter Angellica Bell,
author and broadcaster Katie Piper and actress Denise Van Outen,
have been testing the very best of beauty, health, food, fitness and
wellbeing products that have taken the industry by storm. But we
want you to be part of these awards, too!
Over the past couple of months, you’ve been nominating the
brands, people and products in the health and wellness space that
truly inspire you. Now, we’ve drawn up a shortlist for each category
and we need your help again – simply vote for your health heroes
that you feel are deserving of an accolade and you’ll automatically
be entered into a prize draw to win some of the amazing prizes on
the opposite page, worth nearly £1,000! Voting will run from the
30th April until the 25th June, and we’ll be announcing the winners
in the November 2021 issue of Health & Wellbeing magazine.
THE SHORTLIST

Grape Tree Champneys, Tring Davina McCall

Hoar Cross Hall Spa,
Holland & Barrett Burton on Trent Fearne Cotton
The Malvern Spa
Planet Organic Gwyneth Paltrow
Hotel, Malvern
Sow & Arrow Ragdale Hall Spa, Joe Wicks
Best Best Leicestershire Favourite
HEALTHY Whole Foods HEALTH SPA WELLNESS Liz Earle
RETAILER /RETREAT
Titanic Spa, Huddersfield
CELEBRITY

Happy Place Alice Liveing

Breethe by Fearne Cotton
Calm The Fit Bottomed Girls Kayla Itsines
Delicious Ways to Feel
Headspace Better by Deliciously Ella Lottie Murphy
The Liz Earle Pauline Cox
Insight Timer Favourite
Best Best Wellbeing Show
WELLNESS
(Sow & Arrow)
SELF-CARE WELLNESS The Joe Wicks Podcast Scott Hutchison McDade
PAM Life INFLUENCER
APP PODCAST (Wellbeing Radio)

92
Health & Wellbeing
 SPONSORED BY

THE PRIZES Over £900 worth of goodies up for grabs!

TREAT YOURSELF
titanicspa.com
In need of some downtime? We’ve teamed up with Titanic Spa to
offer one winner the chance to enjoy a luxurious overnight break
for you and a guest, worth over £500! Titanic Spa is the UK’s first
eco spa, set amongst the majestic hills of the Yorkshire Pennines
in a beautifully restored 20th-century textile mill that blends
stunning architecture with modern state-of-the-art spa facilities and
apartment-style accommodation. Facilities include a 15m salt-
regulated swimming pool and hydrozone, heat and ice experience,
mud chamber, outdoor hot tub and terrace, relaxation room, bistro, Bar1911 and luxury modern apartment
accommodation, where you can catch up with loved ones while enjoying a little taste of luxury. Titanic Spa
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to Sparkle Overnight Break includes a 25-minute NEOM treatment for each guest, complimentary
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TERMS AND CONDITIONS: Bookings can only be made between Monday to Friday and are subject to availability. It excludes bank holidays and
other special event dates. The prize must be redeemed within one year once the spa has opened. Certain experiences need to be booked before the
session or arrival, such as a private hot tub, the heat and ice experience and a table at Bar1911. The winner may be required to take part in publicity resulting from this competition. Entries submitted by automated
competition entry mechanisms are not eligible and will be deleted. This competition is open to all UK residents aged 18 years or over except employees, directors or officers of Titanic Spa, their families, agents or
anyone professionally connected with the draw. Only one entry is allowed per person. Titanic Spa reserves the right to substitute any of the prizes with one of an equivalent or greater value. English law governs this
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equivalent or re-sell. The prize is not transferable and to be used by named individuals only. Entry into this prize draw is taken as acceptance of these terms and conditions.

GO THE EXTRA MILE SUSTAINABLE STEPS

runnersneed.com keenfootwear.com
Having comfortable, reliable kit If you’re anything like the H&W
can ensure you’re on the right team, you’ll know that getting
track when pounding those outside for a walk is dedicated self-
pavements, which is why we’ve care, which is why we’ve paired up
collaborated with Runners with KEEN to give one reader the
Need to give one reader the chance to win its Astoria West box,
chance to win its collection worth over £200! To celebrate
of the latest running gear, the launch of its latest sustainable
worth £250! On top of that, sandal, KEEN has developed this box of goodies to reflect its
Runners Need has launched The Runners Need Run For You consciously creative approach. The Astoria West sandal features
campaign, which celebrates the joy of running and the positive a long-lasting webbed upper, containing recycled PET plastic
impact it can have on your mental wellbeing. The brand’s own bottles and treated with KEEN’s eco anti-odour system to keep feet
research revealed that 27 percent of runners say it boosts their feeling fresh, without the use of chemicals or harmful pesticides.
mood and 91 percent say they have noticed an improvement A quick-dry lining makes this versatile sandal ideal for active use,
in their mental health since taking up running, so why not give with an Aquagrip rubber outsole that provides maximum traction
it a try? As the running specialists, Runners Need believes it’s on wet or slippery surfaces. Inside the box, you’ll also receive
never too late to start running, and its highly trained, in-store goodies to complete your city and trail adventures, including
professionals can support with advice on everything from sunglasses from Pala Eyewear, a sustainable tumbler from 24Bottles
training and nutrition to layering and electronics. Its free gait and fresh smoothies from Kencko.
analysis sessions take a few minutes and will help you find the TERMS AND CONDITIONS: This giveaway includes women's shoes from the Astoria West collection,
subject to availability. The actual colour of the travel tumbler may vary from the photos. The raffle includes
right shoe to support a great running experience, reducing the two different models of sunglasses. The final model and colour will be awarded at random. Delivery to
risk of injury and optimising your run performance. UK and countries within the EU Schengen region only.

CAST YOUR VOTE AT

healthwellbeing.com/awards Voting closes 25th June Scan me

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Health & Wellbeing
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 FEEL WELL

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

RESET
YOUR GUT
Worn down by recurring
IBS? A speedy lifestyle
challenge might make all
the difference, discovers
Anna Blewett

97
Health & Wellbeing
A
year of lockdowns has given us all an unwelcome taste of groundhog day, but if
you’re one of the one in five Brits who suffers with IBS (two thirds of whom are
female), the lifting of restrictions brings no release from the churn of symptoms.
But what if you could reset your symptoms, throwing all your energies at the
problem in an intense burst of focus that would bring benefits for months to come?
“I think a ‘going all out’ approach can be an
exercise in how much control you can have
over your condition,” says environmental
psychologist and wellbeing consultant Lee
Chambers (leechambers.org), whose journey
with autoimmune disease has seen him seize
opportunities to optimise health. “Trying
something for a month gives you a taste of
what long-term change could look like.”
But could a concerted focus on fixing
lifestyle factors ‘reset’ your gut? “Absolutely,”
says Dr Simon Smale, gastroenterologist
and chair of national charity The IBS
Network (theibsnetwork.org). “Focusing
on those key factors is far more likely to give
long-term benefit than many ‘medical’ or
‘pharmacological’ interventions. Medicines
should be used sparingly to target specific
symptoms but be aware only one in four
patients gain benefit from most medicines
used in IBS. Far more patients benefit from
addressing the lifestyle factors that may lead
to exacerbation of symptoms. Often infection
is a final trigger in an individual with a number
of other susceptibilities including lifestyle,
stress and dietary imperfection. It is as if ‘the
gun’ has been preloaded by lifestyle factors
and is then triggered by the infection.”
So, just what would a one-week, two-week
or one-month lifestyle challenge to truly
optimise good habits and resist bad feel like?
“It can feel restrictive, especially when change
includes nutrition,” admits Lee, “but it’s all
about reframing things. Yes, going to bed
earlier is going to restrict your entertainment
time but it could mean an extra hour of sleep.
That’s an addition. Sticking to a plan is about
flipping your thinking, and improving your
health is a compelling reason to get started.
Of course, when it comes to health, small
consistent optimisations over time will get you
to where you want to be, but experimenting
with a new lifestyle and tracking change –
realising ‘I can have more control over my
health than I thought’ – is an empowering
experience.” So, get out your diary and
schedule a window to focus on…
...THE WAY YOU SLEEP
If you suffer with IBS symptoms and the
chronic pain they can bring, you’ll likely have
a love/hate relationship with the night time.
High-quality sleep is an important contributor
to health, and yet research suggests
compromised gut health can increase your
chances of suffering with broken sleep
patterns. Optimising sleep habits, however,
could improve your gut health and symptoms,
and give you a more positive outlook when
flare-ups do strike. Resolve to practice good
sleep hygiene for two weeks: ring-fence at least
seven hours for sleep every night, sticking to a
set bedtime and wake-up alarm every day. Take
outdoor exercise in daylight hours to maximise
serotonin and keep the last two hours of your
“Optimising your
evening free of stimulants (caffeine, alcohol,
food or strenuous exercise). Finally, make sure
sleep habits could
to avoid the melatonin-suppressing blue light
emitted by laptops, phones and LED lights in
improve your
the last three hours before bed. gut health
...THE WAY YOU EAT and symptoms”
“In terms of triggers, 90 percent of people
with IBS say that food triggers a flare up,”
says general practitioner Dr Sumera Shahaney
(thriva.co). “Not only the type of food you eat,
but how and when you eat it. For example,
eating quickly, on the move or while you’re
doing something stressful or distracting can
cause digestive issues and kickstart a bout
of IBS. It’s important to have regular meals,
not too far apart and eat in a relaxed setting.
No more grabbing a sandwich on the move!”
Setting a time-limit on your intervention also
makes more radical changes achievable.
If keeping a detailed food diary, excluding
certain foods or trying the low-FODMAP [see
right for more information] diet feels daunting,
set yourself a time period – one month, for
example – within which you can sustain the
focus required.
...THE WAY YOU RELAX
As COVID restrictions start to ease and
more of us return to our previous work,
commuting and socialising patterns, old
triggers and bad habits are likely to set in.
It’s worth remembering that those quick-fix
remedies and supplements promising to
help you manage your symptoms ‘on the
go’ are unlikely to deliver. “Sleep, stress
and exercise all have a significant impact on
the microbiome and on gut function,” says
Simon. “People ignore these at their peril.
No amount of probiotics will counter a poor
diet and lifestyle.” Introducing exercise into
your downtime could be a great way to lower
IBS-triggering stress, as well as supporting
your overall health. In fact, a 2015 randomised
controlled trial found IBS sufferers practising
yoga three times a week for 12 weeks saw
significant improvements in their symptoms.
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Health & Wellbeing
 IN PARTNERSHIP WITH MOVE
LOOKWELL
WELL

Did you
know?
While small, sustainable habit change is
the holy grail of health, there's evidence
short-term challenges can help.
Research from the University of Sussex
shows 70 percent of people who give
up alcohol in January sustain healthier
habits for the rest of the year.

HOW CAN A LOW

FODMAP DIET HELP
IBS SYMPTOMS?

“The low FODMAP diet has been

scientifically proven to reduce the
symptoms of IBS in more than 75
percent of people who try it,” says
Bay Burdett, founder and CEO of
Bay’s Kitchen, a producer of award-
winning, certified low FODMAP,
gluten-free and dairy-free foods
(bayskitchen.com). “FODMAP is
an acronym that has been given to
a group of short chain carbohydrates
that are poorly absorbed in the small
intestines – the foods ferment in the
intestines, which produces gas,
which then triggers the symptoms
of IBS, such as bloating, gas,
cramps, changes in bowel habits.

FODMAPs are naturally present in

a large variety of foods, including
onions, garlic, lentils, wheat, milk
and artificial sweeteners. A low
FODMAP diet works by removing
foods high in FODMAPs from your
diet. If symptoms improve, then you
will move to the reintroduction stage
of the diet where you try reducing all
types of foods (one at a time) to find
which ones trigger symptoms and
which you can tolerate without having
a flare up.”

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Health & Wellbeing
 W H AT H A P P E N S W H E N . . .
Some dread it, others embrace the process – however you feel
about getting older, we uncover the effects on your whole
body and the best defence to help slow the signs
FACE FAC TS
Let’s start with the most visible area and
the one that’s often a constant reminder of
ageing every time you look in the mirror:
your face. Sagging skin or jowls is the result
of your skin getting thinner and losing its
elasticity, but don’t panic! This happens
to almost everyone, says Dr Rita Rakus
aesthetic doctor and founder of the
Dr Rakus Clinic (drritarakus.co.uk).
“Over time, the skin in our cheeks and
below the jawline area loses its elastin and
collagen. When both are lost, the skin loses
its tightness and firmness, therefore causing
the skin to sag.” Thought yoga was just a
BRAIN POWER
Next up is your brain. Developing
diseases such as Alzheimer’s and
dementia are common fears as we
get older, so first thing’s first, what’s
going on up there? “As we age, our
brains shrink in volume, particularly
in the frontal cortex,” states Dr Tim
Bond from the Tea Advisory Panel
(teaadvisorypanel.com). “It’s also
an intensive user of oxygen and
contains myriads of extremely small
blood vessels supplying all parts of
the brain. As arteries and veins age,
they may thicken and lose elasticity,
which means the increase in blood
pressure raises the possibility of
blocked or leaky blood vessels.”
In other words, your chances of
having a stroke increases and your
cognitive function is also affected.
Regular exercise can help to keep
our brains healthy and that doesn’t
have to mean slogging away in the
gym, either. “The body is reactive
and only changes if there’s a reason.
This doesn’t need to be extreme,
just 30 minutes of exercise that
makes you a little out of breath, such
as a brisk walk, is enough to elevate
the pulse, helping oxygen utilisation
and removing CO2,” says Dr Bond.
Time to get those shoes on.
I AGE?
way to improve your downward
dog? Yoga (the facial kind) can
release tension in your face,
improve the overall tone and
increase circulation to promote
the production of collagen. “Instead
of making wrinkles worse, facial yoga is
said to alleviate the formation of wrinkles
and reduce the appearance of them, as
you’re essentially training your face with
the right techniques and movements on
your skin,” she adds. Your hands can also
be a visible sign of ageing, so Dr Rakus
suggests using a deep moisturising hand
cream to help reduce the appearance of
wrinkles and prevent dry and cracked skin.
FLEX IT
Last, but by no means least, ageing can have certain level of strength. With our muscles
an impact on our muscles. It’s estimated that a reacting slower and a reduction in power,
reduction of 25 percent of muscle mass is often our balance may be affected which could lead
seen by the age of 75, which ultimately affects to possible trips and falls.” Nutrition can play
our muscles’ strength and power – yikes. So a big part in supporting muscle mass as we
what does this actually mean? “The impact of an get older and, “Protein is key,” says Rob
ageing muscular and skeletal systems may differ, Hobson, head of nutrition at Healthspan
but more commonly, people may feel stiffer and (healthspan.co.uk). “Most people have more
are less flexible in their movement,” says Valentina than enough in their diet, so it’s not normally
Roffi, a clinical specialist physiotherapist and an issue, but if you’re restricting your diet in
director at Sprint Physiotherapy (sprintphysio. any way then this could impact that. Foods
co.uk). “Our strength will diminish and we may to include could be meat, fish, tofu, beans,
feel that we need to work harder to maintain a pulses, lentils and dairy with every meal.”
TURN BACK THE CLOCK
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Health & Wellbeing
SYMPTOM
CHECKER
Sound check time – stay
tuned for the expert-
backed ways you can give
your ears some TLC

While there are some things we’d all like to

hear less of – the neighbour’s dog barking, cars
revving, the familiar dial of a Skype call losing
connection (just us?) – ear care is an important
part of our health. In the UK, more than 40 percent
of people over 50 years old have hearing loss, and
this rises to more than 70 percent when people
reach the age of 70 (RNID). If you’re in your 30s
to 40s, there is no need to panic about hearing loss
too much at the moment, but it’s good to be mindful
of whether or not you’ve noticed changes in your
hearing or your general ear health in the last year.
WHAT DOES THAT RINGING
SOUND IN OUR EARS MEAN?
WHAT ARE THE
SIGNS OF AN
EAR INFECTION?
Ear infections can be incredibly painful,
especially if the infection causes your eardrum
to burst (also known as a perforated eardrum).
Thankfully, conditions can usually be treated and
are unlikely to lead to long-term problems. The
two main types of ear infection are otitis externa
(the medical name for inflammation, redness and
swelling), an infection of the outer ear canal, and
otitis media, which is an infection in the middle
part of the ear and can also be painful.
Symptoms can include:

If you’ve heard a hissing, whooshing, ringing or humming sound • Ear pain

in your ear for a prolonged period of time, you could be suffering
• Liquid discharge
from tinnitus. According to the RNID, around 1 in 8 adults in the
UK have tinnitus all the time or regularly. “Tinnitus usually comes • Temporary hearing loss
following hearing loss,” says Professor Antony Narula, consultant
ear, nose and throat surgeon at the London Digestive Centre at • Sudden discharge of pus and
The Princess Grace Hospital (hcahealthcare.co.uk). “Occasionally, blood into the outer ear canal
this may be due to ear wax or infection, but more often it’s due to
inner ear damage.” There are ways you can manage your tinnitus Your GP can prescribe medicated ear drops
without professional support, some of which include stress to help speed up the healing process and in
management, but in some cases your GP will need to refer some cases, painkillers or antibiotics will be
you to a specialist. “If the ringing is only in one ear or prescribed to treat a severe infection.
if the sounds are intrusive, seek help from a medical expert.”

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Health & Wellbeing
 FEEL WELL

CASE STUDY:
How can
“I was constantly missing out we look after
on conversations” our ears?
Tracy White, 43, shares her experience with hearing From turning down the volume on your
loss. “I’ve had noticeable hearing loss for the last two headphones, to ditching the cotton buds to
years, but when I went for my first check-up in 2019, the clean out your ears, there are a million ways
doctor told me I had been deaf my whole life. I had got
we can look after our hearing. “Avoiding
used to not being able to hear properly and I would find
ways to deal with it. It affected me mainly at home with excessively loud noises is very important,”
my family, as they would get really frustrated with me, says Professor Narula. “If the sound of your
especially my husband as I could never hear what he was earphones is audible to others, it is probably
saying. I was constantly missing out on conversations and they were fed up too loud.” If you’re a keen exerciser, then it’s
of having to repeat themselves. I decided to eventually get a hearing test
worth giving your AirPods a wipe down with
when the fire alarm went off in the middle of the night and I didn’t wake up
because I couldn’t hear it. That really scared me, and it was the last straw. an antibacterial wipe in between workouts as
I went to my local Hidden Hearing centre in Bexleyheath branch where I well, as sweaty headphones are the perfect
was fitted with the Oticon rechargeable aid. I just wish I had got my hearing environment for pesky ear infections. “Taking
tested sooner. I can now experience life’s magical moments thanks to care of the outer ear and ear canal is also
having my hearing aids, and would recommend anyone having issues with important,” says Professor Narula. “Do not
their hearing to get checked – it could change your life like it has mine.
try to clean out wax with cotton buds, as you
Prioritise your hearing health by booking a free hearing test at your local Hidden Hearing centre.
Call 0800 037 2060 or visit hiddenhearing.co.uk/hidden-hearing will probably do more harm than good. Most
people have self-cleaning ears.”

WHY DOES OUR

HEARING GET HEAR US OUT
Peruse our selection of ear-friendly products
WORSE AS WE that won’t break the bank
GET OLDER?
New Nordic Ear Tone
Hearing loss, in most situations, 30 Tablets, £24.99,
doesn’t happen suddenly – hollandandbarrett.com
more than often, it’s a gradual
decline of what we can hear and
sometimes, this can even be
temporary. “Like many systems,
our hearing declines with age,”
says Professor Narula. “The
reasons are mostly genetic,
but a large factor around the
world is the additional impact
Quies Wax Earplugs
of excess noise exposure.”
(eight pairs), £3.99,
Listening to loud noise for too
chemistdirect.co.uk
long can overwork our hair
cells in the ear, which can
cause these cells to die. “We
now know that untreated,
hearing loss in the elderly is a Otex Ear
major factor in the onset and Drops, £4.89,
progression of dementia, and chemistdirect.co.uk
so it is essential to check your
ears and hearing as you age.
Speak to your doctor or
an audiologist if in doubt.”

103
Health & Wellbeing
 How to get your

SUMMER
MOJO BACK
Easy ways to give yourself a boost now that
socialising is back on the menu

A
re you struggling to stay energised
now lockdown is coming to an end?
You’re not alone. From the nation’s sleep
struggles to anxieties over meeting people
once again, feeling run down is to be expected. “The
last time we self-isolated from a communicable
disease was in Shakespearian times,” says
Antonia Harman, an award-winning
healer, emotional trauma expert and
founder of divineempowerment.
co.uk. “Is it any wonder, then, that
the effects of lockdown are not
well-considered? We are basically in
unchartered waters.” So, if lockdown has left
your mojo lacklustre, here are our top tips and
exercises to get you back to your vibrant self.

BE GENTLE WITH YOURSELF
“Going to restaurants and socialising
may feel weird initially,” warns Antonia.
“Start slow, dip your toe in and don’t
over commit. It’s great to be popular
and to be invited to events, but limit
yourself to a few a week, the best ones,
so you have things to look forward to
rather than running yourself ragged.”
USE YOUR BREATH
“Many of us reach for cups of coffee or
energy drinks when we feel our energy
reserves are depleted,” says Melike
Hussein, a breathing expert at BreathZone
(breathzone.com). “Caffeine has a
stimulating effect on the nervous system,
causing a surge in stress hormones.
However, studies have revealed that
repeated caffeine intake during the day
causes elevated blood pressure, irritability
and anxiety.” Next time you find yourself
reaching for coffee, try Melike’s 10-second
breathwork exercise instead, which
stimulates an alert response in your body
and mind.
1. Breathe in through your nose slowly
and deeply.
2. Breathe out through your mouth,
engaging your core and pumping
your navel in towards your spine.
3. This is one breath. Repeat for five
more breaths or as needed.
Tip: If you find this exercise
over-energising, try inhaling and
exhaling through the nose.
SCHEDULE ME-TIME
“When we get our social lives back again,
it might prove difficult to find time for
ourselves, but it‘s important to make sure
you plan things that are just for you so you
can unwind and recharge,” says Dr Elena
Touroni, a consultant psychologist and
co-founder of The Chelsea Psychology
Clinic. “For example, making time to read
your book or having a long, hot bath gives
you some time away to reset and recharge,
and helps you avoid burning out.”
PAY ATTENTION TO YOUR ANXIETY
“When you get to the restaurant or office,
pay attention to your anxiety,” says Antonia.
“If you are feeling overwhelmed, simply
step away for a few minutes. It’s better

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Health & Wellbeing

to let your food get cold or leave your
desk rather than have escalating panic.
You could even pop to the loo and do a
few deep breaths. Stretching also helps.
Anxiety causes tightness but stretching can
do the opposite and is opening. A walk
around the block is another option.”
IMMERSE YOURSELF IN NATURE
“A growing body of research has
highlighted the mental health benefits of
connecting with nature,” says Dr Tourini.
“Just one short, daily walk in nature can
provide a natural boost to our mental
wellbeing for up to seven hours, helping
us feel more energised.” Why not listen to
our new Walk to Wellbeing podcast while
you’re out? Head to page 78 for details.
“A short walk in
nature can provide
a boost to mental
wellbeing for up
to seven hours”
GET SOME SHUT-EYE
“You’re likely to feel tired when it comes
to returning to work and a regular
routine, so getting a good night’s sleep
is one of the keys to making sure you
feel energised,” says Vanessa Gebhardt,
Mind Coach at Freeletics (freeletics.com).
“Between seven to eight hours is the
average amount of sleep an adult needs
for their body, and most importantly their
mind, to be fully rested and ready for the
day ahead. If you have trouble sleeping
at night, try setting your own bedtime
routine as this will help you to unwind
from the day and relax into a good night’s
sleep. Do whatever helps your body and
mind relax, whether it’s listening to music,
aromatherapy, writing in your journal,
meditation or yoga.”
EXERCISE REGULARLY
“When we exercise (including a brisk
walk, for example), our body releases
feel-good hormones – endorphins and
serotonin – which provide us with a
natural energy boost and trigger positive
feelings in the mind and body,” says Dr
Tourini. “Our body also becomes better at
managing cortisol levels, which means it
can also help us unwind and destress.”
SOCIALISE WITH POSITIVE PEOPLE
“Focus on spending time with people
who make you feel good about yourself
– there’s a difference between socialising
with positive people who leave us feeling
energised, and those who leave us
feeling drained and depleted,” says Dr
Tourini. “Unhealthy relationships, whether
they‘re with friends or family, can drain
our energy and make us feel exhausted.
Where possible, I would advise using this
as an opportunity to reassess who you’re
spending time with and try to avoid any
encounters that do not have a positive
impact on your wellbeing. Socialising
with people should be fun, not draining.”
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Health & Wellbeing
FEEL WELL
EAT A HEALTHY DIET
“Having a healthy diet is also a great way
to boost your mood and energy levels,”
says Vanessa. “Going back to eating out
and having drinks with your friends can
throw your healthy eating regime awry,
so to keep your energy levels high, try
incorporating more fruits and vegetables
into your diet. Think of food as fuel for your
body and mind, it can truly help to enhance
your energy levels and mood with some
of the best options being lean red meat,
chicken, salmon, milk, eggs, potatoes,
brown rice and wholegrain bread.”
STRIKE A POSE
“Warrior II pose increases strength in
the legs and glutes, toning the thighs
as well as the shoulders, building stamina
and strength and energising the whole
body,” says yoga teacher Healthy Mays
(healthymays.com). Here’s how to do it:
1. With an exhale, step your right foot out
about a metre away from the left. Your left
foot should be at a 90-degree angle and
your right foot should be slightly turned
to the right, with both heels aligned.
2. Raise your arms parallel to the floor and
reach them actively out to the sides, with
your palms facing down. Stretch both of
your arms away from the space in between
your shoulder blades.
3. Firm your thighs and turn your left
thigh outwards, with the centre of your
left kneecap in line with the centre of your
left ankle.
4. Bend your left knee over your left ankle,
bringing your left thigh parallel to the floor.
5. Anchor your right leg into the floor
and press your outer right heel firmly to
the ground.
6. Turn your head to the left and look out
over your left middle finger. Hold for 30-60
seconds. Repeat on the other side. H W
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106
Health & Wellbeing
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 health
clinic
THE INSIDE KNOWLEDGE
FOR BETTER HEALTH

LOCKDOWN LIFESTYLES
You’d be forgiven for picking up some slightly unhealthy habits
during lockdown (digestive biscuit number six, anyone?), and
while eating more than normal during these unprecedented times
certainly isn’t uncommon, your risk of developing diseases such
as cancer could increase if your less healthy habits stick. Want
to implement some small lifestyle changes that can have a big
difference? The World Cancer Research Fund has teamed up with
Activ8 to help you make cancer prevention part of your everyday
life. The free eight-week healthy living challenge shares recipes
and step-by-step expert advice on nutrition and physical activity
to help you get started. Visit wcrf-uk.org to sign up now.

DI D YOU KNOW? WHAT’S TRENDING

TH IS MONTH ...
Searches for back
pain has increased by 5,100 ED ITORIAL ASSISTAN T
re f re sh i n g
percent* in the UK since 2004. DANI ELL A GR AY sp rays
The causes? Poor posture, sleeping Hot flushes, night sweats, insomnia – oh,
*otty.com

position, lifting something awkwardly
and feeling stressed or run down could all
play a part in your discomfort. You should
always consult your doctor if your back
pain is stopping you from performing
simple daily activities.
the joys of going through the menopause.
Around 80 percent of women experience this
symptom and it’s now been named as the most
common indicator of the menopause. What can
you do about them? You could start by pocketing
this handy spray, for starters. The Promensil
Cooling Spray (£14.99, promensil.co.uk), works
by drawing heat away from the skin, helping
to reduce skin temperature and redness. Cool!

HEALTH HEROES THE LATEST TRENDS TO KEEP YOU WELL THIS MONTH

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Vega Essentials,
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By adding one scoop of Vega
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K-Facial’s Sonic Facial Sculptor,
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This social facial sculptor is
battery powered to deliver 6,000
vibrations per minute, which helps
to drain toxins out of the body to
be disposed of in the lymph nodes.
Organic Children Sun Lotion SPF
30, £21, greenpeople.co.uk
This naturally water-resistant sun
cream offers broad-spectrum
UVA/UVB protection. It’s ideal for
children with sensitive skin because
it’s made without fragrance.

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Health & Wellbeing
 FEEL WELL

Dr Hazel Wallace
With the onset of summer and warmer weather, it is the
perfect opportunity to do some activity outdoors. Here are
Dr Hazel Wallace’s tips for keeping safe when out in the sun.

Personally, I’m pretty fed up with home
workouts in my living room and I’m excited
for a change in scenery – and longer, brighter
days! Keep in mind though, as temperatures
start to climb, exercising outdoors can a) make
your workout more challenging and b) put you
at risk of heat-related illness. This means it’s
important to take the following precautions to
Dr Anita Mitra
AKA The Gynae Geek ensure you’re as prepared and safe as possible:
@gynaegeek
TIME
Train early in the morning or late in the evening
to avoid the hottest period of the day, which
is typically 12-3pm. If you can’t avoid it, then
choose a shaded area/routes to do your
workouts or runs on.
WEAR
Opt for loose and light-coloured clothing – dark
colours will absorb the heat and make you feel
warmer. A hat is also a great way to keep the
sun out of your eyes and head cool too. P.S.
don’t forget to apply and reapply sunscreen
to all parts of your body that are exposed.
DRINK
Dr Rangan Chatterjee
@drchatterjee
Exercising when it’s hot or humid will require
a bit more fluid than usual. Dehydration can
negatively impact your concentration, stamina,
speed and performance – and it can leave you
feeling dizzy, nauseous and cause headaches.
The official advice is to drink when you’re thirsty
to avoid over-drinking (which can cause its own
issues). The amount you need will depend on
the intensity and duration of your workout also
but 400-800ml an hour is appropriate for most
endurance workouts. Take regular sips of water
at 15-20 minute intervals – but avoid consuming
large amounts of water in one go.
Water is the best choice for workouts that
last for under an hour, but you can consider
electrolyte replacement drinks if sweat losses
Dr Megan Rossi 
AKA The Gut Doctor
are very high. When you are exercising for
@theguthealthdoctor over 90 minutes, you should consume an
energy drink which contains carbohydrates
– or, alternatively, stick to water and bring
a snack (banana, dried fruit, energy gel).
LOOK OUT FOR: HEAT EXHAUSTION
AND HEAT STROKE
Heat exhaustion can creep up quite quickly but
is usually not serious if you can cool down within
30 minutes. Signs include; headache, dizziness,
nausea, muscle cramps, feeling hot and clammy,
feeling very thirsty, and a high body temperature
of more than 38C. If this happens to you or
someone else; move to a cool and shaded place,
rehydrate with fluids, take off as many clothes
as possible and spray or sponge down with
cool water. Cold packs around the armpits
or neck are also very useful.
“Water is the best
choice for workouts
that last for under an
hour, but you can
consider electrolyte
replacement drinks if
sweat losses are high”
This can progress to heat stroke, which is when
the core body temperature is greater than 40C.
In some cases, this can be life threatening and
needs urgent medical attention. If the person
experiencing heat exhaustion is still unwell
after 30 minutes of resting and taking cooling
measures, or is fast breathing/has shortness of
breath; confused; has a seizure; collapses or loses
consciousness, call 999 for an ambulance. While
you’re waiting for help, move them to a cool place
and lay them down. If they lose consciousness, put
them in the recovery position. H W
For more, connect with
Dr Hazel Wallace, founder of The Food Medic, is an NHS
medical doctor, registered nutritionist (ANutR), and best-selling
author. Connect with Dr Hazel at thefoodmedic.co.uk and
on social media @thefoodmedic.

TALKING How are you planning to switch up your workouts safely this summer? We love to hear from our
readers; drop us a line at letters@healthwellbeing.com and you could be featured in next issue.
POINT

109
Health & Wellbeing
 ASK THE
EXPERTS
The best in the business answer all
of your burning health questions
A N D R E W PE T R OU
Practising osteopath and
registered dietary counsellor
sambucol.co.uk
How can I boost my
immune health?
“Black elderberries have been
used for centuries as a natural
remedy due to their immune-
supporting and antioxidant
properties. The high
antioxidant benefits of this
fruit are attributed to the
high flavonoid levels, specifically
anthocyanins, that are responsible for
the dark colour of the berry. Often taken
as a supplement, the inherent properties
of the black elderberry (when preserved
during manufacturing), have been
shown to reduce viral infections and
have immune health benefits. Keeping
your immune system strong is important
throughout the year, as it plays a
significant role in our everyday lives.
However, there will be occasions where
your body needs you to take action as a
more preventative measure. Taking a
supplement which has evidence-based
clinical studies, such as Sambucol, to
guarantee consistent, immune-
supporting properties in every serving
can be very effective. Clinical studies
have shown that Sambucol is effective in
supporting the immune system through
its strong antioxidant action.”
Can exercise
improve sleep?
“When you exercise, your
body breaks down energy
stores, works muscles to the
point of fatigue and takes
itself outside of its resting,
normal state. As you
expend energy, your body
will feel physically tired due to the
stresses placed on it through training.
While it’s important not to over-exert
yourself, it’s normal to feel a sense
of physical fatigue after exercising,
and this will help you to feel ready for
sleep in the evening. Furthermore,
an increase in your level of physical
activity will also extend the amount of
time spent in deep sleep, which is the
most physically restorative phase of
our sleep cycle. Slow paced exercises
that place an emphasis on breathing,
such as yoga, can be a great addition
to your evening schedule and will
help you to relax before bed. Try
lighting a few candles and turning
off the lights so you can really relax
into the movements.”
STEVEN VIRTUE
F i t ne ss d e ve l op m e nt
m a na ge r
totalfitness.co.uk
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Health & Wellbeing
L ILY S OUTTER
N u t r i t i oni s t
lilysoutternutrition.com
Is snacking having an
effect on my weight?
“An excess of high-sugar
and high-fat snacks may
lead to overconsumption
of calories throughout the
day and can result in
negative health outcomes.
If hunger strikes and
you’re not close to lunch or dinner,
it could mean that a snack may be
necessary to tide you over. When
we go for too long without food,
our blood sugar levels may drop
and we may feel light-headed,
anxious and irritable. I usually tell
clients 200-250 calories per snack
is generally a good portion size. If
snacks are getting close to 400
calories, then it may be considered
more of a meal and you may be
consuming too much energy
throughout the day. Aim to include
a protein source within snacks,
which can help with keeping you
feeling full. Fibre-rich foods can also
make a great choice and include
fruit, vegetables, nuts, seeds and
wholegrains. Increasing our fibre
intake has also repeatedly been
shown to aid with satiety and
maintaining a healthy body weight.”
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113
Health & Wellbeing
Photot credit: Results
Wellness Lifestyle
Five minutes with...
Lucy Mecklenburgh
The fitness superstar on the success of her wellness
app, her newfound love for batch cooking
and advice for busy mums alike
My advice to first-time mums
is to not put too much pressure
on yourself, be realistic and
take each day as it comes
114
Health & Wellbeing
How do you like to exercise?
“Roman [Lucy’s son] gets up
between half past six and seven
o’clock and while I feed him, I
half feed myself at the same time
– that’s mum life! I’ll also try to
do a workout when Ryan [former
Coronation Street actor and
fiancé] takes him out for a walk,
but every day is a little bit
different at the moment.”
How do you make time to
exercise as a busy mum?
“It’s really difficult and
sometimes it just isn’t possible.
I thought I’d be straight back
into training and eating well all
the time, but in reality, I was
napping and shoving toast in my
mouth! My advice to first-time
mums is to not put too much
pressure on yourself, be realistic
and take each day as it comes. If
you do get a spare hour, try and
make that time for you, whether
that’s a workout for half an hour
or just putting your feet up and
relaxing with a cup of tea.”
Would you say your
approach to fitness has
changed since giving birth?
“I definitely respect my body
more and see exercise as
me-time, so I want to do
something I enjoy. I’m mindful
about my body and health, so
I think I’m less about the HIIT
training and tend to do more
Pilates and dance workouts.”
What does it mean to
you to have your Results
Wellness Lifestyle app
gain ORCHA verification?
“The team has worked really
hard towards this, and the
fact that NHS GPs can now
recommend us feels amazing to
have that credibility. One of our
biggest focuses is the
mindfulness side, as well as
the thousands of workouts and
recipes on the platform, because
you can exercise six times a
week and still not live a happy
and healthy life. So it’s like
getting that blue tick for a
fitness and wellness app.”
Do you enjoy
cooking at home?
“Family mealtimes are a big
thing in our house, and it’s really
something we look forward to.
I definitely have lockdown to
thank for making me think
outside the box when it comes
to dinners; it’s given me that
time to commit to batch-cooking
as well – my freezer is full to
the brim of curries and stews!
Having a healthy meal you can
grab is perfect when you’re so
busy because you’ve already
done the prep and the cooking,
plus it means that there’s no
waste. Win-win!”
What advice would you give
to your younger self?
“To worry less and know that
everything will turn out OK.
I’ve struggled with anxiety since
I was a teenager and when
you’re in the public eye, it’s
quite a lot to take in. But when
you have a child, it puts things
into perspective and what you
used to stress about day-to-day
doesn’t seem important.”
What does wellbeing
look like to you?
“Finding a balance that works
for you to live a happy, healthy
and confident life.”
RWL (resultswellnesslifestyle.com) is now
one of only 10 ORCHA verified health and
wellness apps, which allows RWL to be
prescribed by the NHS and private sector
medical professionals.