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WELLBEING BODY & MIND LIFESTYLE TIPS
w e all suffer from minor health complaints from time to time, whether
it’s seasonal issues like hayfever or cold, or the occasional headache
or bad skin day. We often reach for over-the-counter medicines to
solve common ailments like these, but there are a whole range of remedies
that you can make yourself, many of which can be made up using simple
ingredients that you probably already have in the cupboard.
It’s not just your health either, there are many skincare and haircare products
that you can whip up in the kitchen. These homemade moisturisers, serums and
masks can often be far cheaper than store-bought options, and the best part is
you know exactly what is going into them - no synthetic chemicals in sight!
As the old adage says, prevention is better than cure. There are many lifestyle
changes we can make to improve our physical and mental health. These simple
changes - from correcting a slouched posture to daily mindfulness exercises -
can have a surprising impact on our overall wellbeing.
Natural remedies can also be put to use around the home too. There are
some DIY superhero ingredients like bicarbonate soda and lemon that can
power through dirt and grime in the kitchen and bathroom. And there’s no need
to resort to harsh chemicals in the garden either, you’d be surprised at how many
eco-friendly homemade hacks there are for deterring pests and fertilising plants.
The natural remedies approach is all about harnessing the power of nature,
whether that’s through nourishing ingredients or being more mindful of how we
take care of our minds and bodies each day.
Remedies Future PLC Quay House, The Ambury, Bath, BAI 1UA

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Natural Remedies Fourth Edition (LBZ5811)
©2024 Future Publishing Limited

This publication is for information only and is not intended to substitute professional medical
advice and should not be relied on as health or personal advice. Never disregard professional
advice or delay seeking it. Always consult your pharmacist or GP for guidance and before using
any natural, over-the-counter or prescription remedies, and read any instructions carefully. In
emergency call the emergency services and seek professional help immediately. Readers rely on
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08 Introduction Wellbeing
88 Ayurveda
Health 92 The great outdoors
14 Home remedy heroes 94 Sleep well
22 Superfoods for free 97 Aromatherapy
24 Tonics and smoothies 98 Mindfulness
30 The healing power of herbs 100 New ways to meditate
34 Eat to beat disease 104 Healing melodies
44 Harness your hormones 106 Your happiness prescription
48 Reflexology
52 Breathe yourself better Home
56 Improve your posture 112 Keep it clean, naturally
116 DIY homecare
Beauty 118 Healthy houseplants
64 Skin saviours 122 Garden remedies
72 Homemade haircare 124 Colour cures
76 DIY beauty
80 Face yoga
82 Beauty recipes
 Learn how and when you can support your health and
wellbeing through more natural means

n the modern world, there’s a pill or tonic to cure every

ailment, or so it seems. The advancement of treatments and
cures for medical problems is certainly something that should
be applauded and celebrated - for some diseases and
conditions, modern medicine has entirely changed the prognosis
after diagnosis. But it doesn’t just stop with medicine; we use
products on our skin or in our hair, for example, to try and cure
undesirable symptoms. However, for some conditions and
symptoms, conventional drugs and products can seem too
heavy a solution.

8
1
1 X
 NATURAL REMEDIES INTRODUCTION

This is where natural remedies can step of these is herbal medicines. Herbal
in. It’s a different approach to health medicines have active ingredients in
and wellbeing, more holistic in them, which are sourced from plants. Important
approach. Natural remedies may It’s important to note that herbal
complement or replace certain medicines, just like conventional
health advice
conventional options. However, it’s medicines, are designed to have an Natural remedies are a wonderful
important to understand what natural effect on your body. And just like complement to conventional
remedies are, and take an informed conventional medicine, incorrect use treatments. However, always
approach to their use. can be harmful, and not all herbal consult a doctor first if you have
There are many pros to taking a medicines are suitable for everyone. unexplained symptoms; a serious
more natural approach to your When looking to buy herbal health condition, such as liver
wellbeing. Natural remedies look to medicines, they should have the or kidney problems; or are on
solve the cause of your problems, as Traditional Herbal Registration (THR) medication. Herbal remedies may
opposed to treating the symptoms. For mark, which ensures the medicine be unsuitable for women who are
example, if you’re prone to catching the complies with quality and safety pregnant or breastfeeding, elderly
common cold, you might wait until you standards. THR products are those people or children. If you need
have symptoms and then take cold designed for conditions and ailments surgery, you must tell your doctor if
relief pills to mask the symptoms while that can be self-medicated, such as you’re taking any herbal remedies.
your body heals. A more natural aches, pains, colds and the like. They Natural remedies are suitable
approach might be to boost your are not designed for serious conditions. for many people. Even if you’re
immune system through food or Not all natural remedies are generally healthy, there are a few
supplements, to prevent you from medicines, however. They also include precautions to bear in mind:
getting as many colds in the first place. things like essential oils and plant
Opting to use natural options can balms you might use on your skin. They 4- Before using any new oils or
also make you feel more empowered might be home remedies, made from tonics, do a patch test to check for
and in control of your own wellbeing. everyday items you can source easily. a reaction.
As long as you do your research before Natural remedies also covers 4- Be aware of possible negative or
trying anything new, you can really complementary or alternative therapies. harmful interactions with other
personalise the remedies you use to This refers to things like acupuncture, medications - for example, taking St
suit you as an individual. Over time, you aromatherapy, homeopathy, reflexology John’s Wort (which can help with
may find just the right combination of and reiki. These natural remedies can certain mental health conditions)
remedies. Some people even find they help you feel more energised, sleep can reduce the effectiveness of the
can reduce or eliminate conventional better, lose weight, have glowing skin contraceptive pill.
medicines or products altogether. and healthy hair, concentrate and focus
4- Research and consider what the
First things first though, what is a more readily - healing you in ways
possible side effects are.
natural remedy? It’s a broad term that that conventional
covers quite a few different areas. One products don’t. 4- Don’t buy herbal remedies from
an unknown source - they may be
unlicensed and unsafe. Always buy
from a reputable place.

4- Be aware of what herbal

ingredients or substances are
banned or controlled where you live
or if you are travelling.

Deriving modern medicines

Many conventional medicines we use today have natural origins. For example,
as far back as 400 BC, people chewed on the bark of white willow to cure
swelling and fever. Nowadays we use aspirin, the basis of which was derived
from salicylic acid, the active ingredient isolated from white willow bark. Poppy
leaves and seeds have a long history of being used to sedate and calm, as
well as aid sleep and relieve pain. The opium poppy contains small amounts
of codeine and morphine. Digoxin is a chemical found in the foxglove plant,
which was used by traditional herbalists. In modern medicine, digoxin is used
as a treatment for congestive heart failure.
 womanshome
womanandhome.com

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 health
14 44
Home remedy heroes Harness your hormones
Natural solutions to common health issues Health hacks to help keep you balanced

Superfoods for free Reflexology

Give your purse a break and embrace foraging Learn how to manipulate pressure points

26
Tonics and smoothies Breathe yourself better
Nutritious drinks to help heal and restore How the way we breathe affects our health

30 56
The healing power of herbs Improve your posture
Discover the benefits of herbs and spices Unlock the surprising power of posture

Eat to beat disease

Fill your diet with health-boosting nutrients
Use these simple but effective solutions to ward off germs
heal cuts, soothe sunburn and much more

efore the age of big pharma and the rise

of today’s multi-billion-pound drugs
industry, our ancestors relied on natural
cures for a wide range of ailments, cures
that date back hundreds if not thousands
of years and have stood the test of time. By
harnessing the power of nature it is possible to
create these remedies and use them to fix a wealth
of minor problems such as healing cuts, easing the
symptoms of anxiety and fighting off infections.
Here, we will list some of the best natural remedies
for common ailments and show you how some
simple lifestyle changes can make a huge
difference. These cost-effective solutions are easy
to source or make yourself and will ensure you have
the right balance to counter the impact of some
common but difficult issues.
Coughs & colds
Banish the common cold and fight off the
flu with these natural remedies

ECHINACEA and a beneficial expectorant for your

When it comes to cold and flu, lungs. An expectorant is a medicine that
echinacea works wonders at increasing helps to bring up mucus from the
both the functionality and quantity of bronchi, lungs and trachea. The oil
healing white blood cells in your body. reduces swelling and redness, working
Used by Native Americans to treat as a natural decongestant by narrowing
infections for over 400 years, the root the blood vessels in the nose to
of this super plant contains active decrease inflammation, allowing the air GINGER ROOT
ingredients that include flavonoids that to flow through and the mucus to liquify Ginger root has many curative properties
not only reduce inflammation but also and leave the body. The refreshingly and offers a range of health benefits.
boost the immune system. Echinacea fragrant scent of the eucalyptus relaxes While it is strongly recommended for
contains alkylamides, polysaccharides the lungs, mind and other senses, and pregnant women suffering from nausea,
and caffeic acid, all of which ease cold the antiseptic vapours ensure the air it can also help to soothe a sore throat or
and flu symptoms such as runny noses, your breathing is clean. Rich in cough. Try adding a few slices of raw
headaches, and fevers. You can take antioxidants, eucalyptus is also ginger root to boiling water, wait for it to
echinacea as a preventative medicine remarkably effective at strengthening cool, then drink.
in the winter to protect you or when you the immune system, helping to rid of a
first start to feel the signs of a cold. number of harmful microorganisms such
as viruses, fungi and bacteria. “Eucalyptus is
EUCALYPTUS To use, put a few drops of eucalyptus oil
remarkably
While koalas may rely on it as their main in a bowl of steaming water, put your
source of food, eucalyptus can also help head over the bowl and cover your head effective at
sniffling humans when winter descends.
Its oil, which is extracted from the
with a tea towel, then breath in deeply
for a few minutes. Alternatively, you can
strengthening the
eucalyptus plant, is a known antiseptic use the oil in a diffuser. immune system"
 !

-' i
♦x

Anxiety
Settle your nerves
and find some inner
peace with these
calming cures

A GOOD
NIGHT’S SLEEP
Insomnia often goes hand in hand with
anxiety, so try to make sleep a priority.
Writing down your worries before bed is
said to help, as does going to sleep at
the same time each night and not using
any electrical appliances for at least an
hour beforehand. Keeping your room
cool and dark and avoiding caffeine and
nicotine before bedtime will also help
you to drift off.
Practising deep breathing and
meditation are both great tools for aiding
sleep. Normal breathing patterns can be
restored by the deliberate process of
taking slow, deep and even breaths, with
the goal of reducing anxiety. Sufferers of
anxiety are said to benefit from 30
minutes of meditation per day. This may
alleviate some anxiety symptoms by
acting as an antidepressant.
You can also try aromatherapy oils in
the bath, through inhalation, or by using
a diffuser. Some helpful essential oils are
lavender, bergamot, and grapefruit.
I V
These are said to help with sleep,
v
boosting your mood, reducing blood
pressure and heart rate, and helping you
to relax. Camomile tea also calms frayed
nerves and encourages sleep.

MAGNESIUM
A lack of magnesium has been proven to induce anxiety,
so ensuring that you maintain your levels of this key
mineral is vital in the quest to avoid becoming anxious.
However, there are many different types of magnesium.
Magnesium sulphate, which is the type found in
Epsom salts that you put in your bath, this could help to
ease your anxiety. But it is magnesium l-threonate that is
best for your brain and settling anxiety, and it can be
taken in supplement form.
It is important to maximise the magnesium in your diet
by eating more healthy fats, protein and complex carbs.
Foods that are rich in magnesium include leafy greens,
nuts and nut butters, whole grains, avocados, seeds and
dark chocolate.

16
 HOME REMEDY HEROES HEALTH

Hayfever
Forget popping pills all
summer and try some
natural hay fever
remedies instead

HONEY
Honey is a fantastic remedy for hay
fever. The pollen in honey can
desensitise your body to other pollens,
particularly if you use a honey that’s
produced locally to where you live.
Including it in your daily diet should
reduce symptoms significantly. Have a
spoonful of honey a day (before hay
fever season starts) in yogurt or tea or
mixed with lemon juice and hot water.

VITAMIN C
Vitamin C is a well-known antihistamine
found in citrus fruits such as oranges,
lemons, and grapefruit, which also CAMOMILE
contain bioflavonoids that have strong Another antioxidant and antihistamine is ACUPUNCTURE
anti-allergy effects on the body. The camomile tea, which contains flavonoids Another remedy to help reduce
combination of both provides a natural that act as an anti-inflammatory agent. the symptoms of hay fever is the
antihistamine and decongestant and Camomile is best taken during the day ancient Chinese medicine
helps to alleviate symptoms. The body as a cup of tea, but a chilled camomile acupuncture. Acupuncture
cannot make or store vitamin C, so it is infusion can also be used as a cooling pinpoints specific areas of the
important to take consistent doses to eye compress to aid swollen eyes. body and helps to relieve any
support the nasal lining. If you are not symptoms caused by current
keen on eating oranges or drinking juice, GARLIC ailments. Research has shown that
you can take a supplement. 1,000mg Garlic is another super food in the hay fever sufferers had beneficial
per day is recommended. mission to fight hay fever. Not only an results. For the most effective
anti-inflammatory, it can also boost your results it is recommended to have
EAT MORE immune system while acting as a between four and six sessions

FRUIT & VEG decongestant. A good source of before the hay fever season starts.

Mealtimes represent an ideal quercetin, garlic is also a natural

opportunity to combat hay fever. Adding antihistamine. Try it in your meals or as a
red and green chilli peppers to your supplement a few months before the hay
meals is one way you can fend off fever season starts.
symptoms. Chillies contain capsaicin, an
active component that helps open your ;
nasal passage, which in turn reduces ;
congestion. Carrots, sweet potatoes, ;
spinach, pumpkins and apricots can also ■
help due to their carotenoid content. I
Carotenoid is a naturally occurring I
pigment in plants, and acts as an I
I

antioxidant to help reduce the |

inflammation in your nasal passage. ;

“ The pollen in honey

can desensitise your
body to other pollens”
 Migraines
Migraines can be crippling, but
simple lifestyle changes could
hold the key to avoiding them

A CHANGE
OF DIET
Many foods are known to be migraine
triggers, so your diet can play a huge
role in preventing migraines. Keeping a
food diary may help you figure out which
foods trigger your migraines. Foods
containing nitrates, such as processed
meats, bacon and sausages, are
particularly bad, as are various cheeses
(notably Cheddar, feta and parmesan),
which naturally contain a compound
called tyramine that can bring on a
migraine. Foods that contain flavour ! NATURAL OILS
enhancers like monosodium glutamate Lavender oil can help to ease the pain of
are also best avoided. Unfortunately, so a migraine when applied with a drop or
too are chocolate and alcohol - red wine two of base oil (almond is
“Keeping a food
in particular. To reduce the risk of a recommended) to the temples and diary may help
migraine, try to ensure that your diet is inhaled. The same can be done with
balanced and that you avoid potential peppermint oil. Feverfew (Tanacetum
you figure out
triggers as much as possible. parthenium) has also become a popular which foods
prophylactic treatment not only for
“Lavender oil migraines but also asthma, arthritis and
trigger your
can help to dermatitis. With a long history of use in migraines”
traditional medicines, its flowers
ease the pain resemble that of camomile. You can buy
tanacetum capsules from your local
of a migraine” health food store.
SWITCH
CLEANING
PRODUCTS
Many shop-bought cleaning
products contain carcinogens that
can cause skin irritations and
trigger asthma, allergies,
headaches and migraines. Making
your own products will reduce the
danger of a migraine as the
chemicals that would usually
become trapped in your house
won’t be present. Another benefit
of green cleaning is that you do
not need to have as many
products in your home, meaning
you can often tackle multiple
cleaning jobs with the same
product. Turn to page 116 to
discover some natural alternatives
you can try in our DIY cleaning
products feature.

18
Water retention
Water is the source of life,
but too much of it can cause
uncomfortable side-effects

green vegetables will also be spikes in your insulin and sugar levels.
LESS SALT, advantageous. Sourcing plenty of When you have a high insulin level, your
MORE VITAMINS vitamin B6 is another recommendation. body will retain more sodium, which is
Salt is a big no when it comes to water Found in bananas, potatoes and reabsorbed by the kidneys, leading to
retention. Although the body needs a walnuts, this vitamin is important for the more fluid retention in the body.
certain amount of sodium to function, too formation of red blood cells in the body.
much salt can bind water in the body. Upping your intake of potassium will HERBAL TEAS
Lowering your intake can help reduce also be beneficial. This mineral sends In folk medicine, teas and tinctures have
water retention. vital electrical signals around our body in always been amazingly effective in the
Another tool to combat this problem is order to keep us alive, and it also treatment of various ailments, but who
magnesium. This crucial mineral is reduces water retention by helping to would have thought that the common
involved in over 300 enzymatic decrease levels of sodium in the body dandelion (Taraxacum officinale) could
reactions that keep our bodies and increasing the need to urinate. be used as a natural diuretic? Similarly to
functioning properly. Upping your daily Bananas, avocados and tomatoes are all potassium, this herb helps fight water
intake of this nutrient could help reduce high in potassium. retention by increasing the body’s need
your retention massively. Foods to avoid include refined to urinate more frequently. Dandelion
A balanced diet that features carbohydrates, flour and processed extract can be purchased from your local
wholegrains, nuts, dark chocolate and sugars. Eating these can lead to rapid health food shop as a liquid or capsule.
 * IMPORTANT
Always seek
professional advice
and make sure you are
familiar with the
relevant flowers
before using them

Minor illnesses & infection f

A host of surprising foods contain natural antiseptics that can help the body to heal

HONEY with normalising menstruation and can they have to not only our mental
•J

A natural antiseptic, applying honey to a be used to help with abscesses, but physical health* The bright
wound helps to prevent infections. This exhaustion, kidney infections, kidney yellow and orange blooms of
is because it contains antimicrobial stones and digestive disorders. calendula (Calendula officinalis) have
agents that kill the bacteria in and Consume pineapple as part of a wound-healing properties. The
around the wound due to the fact that balanced diet. butterfly magnet Comfrey (Symphytum
bacteria cannot survive in honey. This officinale, which is also known as
natural healer eases swelling and helps TURMERIC borage) contains allantoin, a compound
tissue to regrow. It also promotes Another saviour is the storecupboard that stimulates the growth of new tissue,
rehydration and can rapidly ease spice turmeric. Its natural antibiotic and helping to heal wounds. Camomile
vomiting, upset stomachs and diarrhoea. antiseptic agents have been used for (Matricaria recutita) has a delicious and
To use on minor cuts, clean the wound medicinal purposes for many years, and distinctive flavour but also promotes
thoroughly and apply honey directly to the curcumin in turmeric aids the healing relaxation and relieves indigestion, and
the area to help keep it free of infection. of wounds by modulating collagen. its anti-inflammatory products sooth
Apply turmeric powder to a small cut or many skin irritations. Arnica’s
PINEAPPLE graze to help stem the bleeding. This is (Arnica montana) yellow flowers
Pineapple is quite the wonder fruit when only for minor injuries - for serious have high anti-inflammatory and
it comes to a natural antiseptic. High in wounds seek medical help immediately. circulation-stimulating properties, and
vitamins A, C and B, it is also rich in when applied as a gel or cream to sore
manganese, which helps the enzymes in FLOWERS muscles, bruises and sprains it can
the body break down and metabolise When we admire flowers in the garden, quickly ease pain. Just don’t ever apply
proteins and carbohydrates. It also helps we don’t always appreciate the benefits it to broken skin.

20
Travel remedies
Whether you’re holidaying abroad
or at home, these remedies can
fix a range of problems

COOL SUNBURN Applying gentle but firm pressure to a Essential oils in your sanitiser are a
When it comes to alleviating the sting of particular point along your wrist called must, and not only because they smell
sunburn, keeping your skin hydrated and the Neiguan can provide quick relief nice and clean. Tea tree oil has been
cool are the first steps to aid recovery. from nausea too. To do this, place the proven to kill viruses, fungi, mould and
Aloe vera gel is a godsend where this index, middle and ring fingers of your bacteria, and the added bonus is that it
is concerned. Its cooling and healing right hand on the inside of your left wrist, is a natural anti-inflammatory. Orange
properties soothe inflammation not only starting under the crease. Underneath and lemon oil are both natural
caused by sunburn but also any other your index finger is your Neiguan disinfectants, so these ingredients really
scalds and burns. First cool the affected pressure point, located between the are a winning trio.
area cool by running it under the tap, wrist tendons. You need to apply firm By washing and sanitising our hands
then apply a cold compress. The pressure on one or alternate writs for we strip away natural oils. In order to
inflamed area will become blistered, five or six seconds. replenish these and stop our hands
which is normal. You will then need to feeling sore, slather your hands with
apply the aloe vera gel every few hours
to ensure the burned area stays cool
SANITISE coconut oil and cover with cotton gloves
before going to bed. This will allow the
and hydrated. ON THE GO coconut to do its magic before you
Alternatively, you can use cooled Never has hand sanitiser been used remove the gloves when you wake up.
green or black tea bags. Both contain more than in the last few years, and
tannic acid, which helps draw heat from frequent handwashing and a good squirt
the burn and eases the pain. You must of sanitiser is one of the best ways to Make your own
also treat the body by rehydrating it with prevent the spread of illness - the good
fluids and rehydrating salts. news is you can make your own (see
hand sanitiser
boxout on the right). • 230ml (8floz) thick, pure

SOOTHE TRAVEL aloe vera gel

• 1 tsp melted coconut oil
SICKNESS * 5 drops orange essential oil
Motion sickness can cause sufferers a • 5 drops tea tree essential oil
range of symptoms from sweating and • 3 drops lemon essential oil
dizziness to vomiting and mild nausea.
Looking out to the horizon may help in 1 Mix all of the ingredients together
the short term, but there are a variety of and decant into a bottle or jar of
natural remedies that may also help you your choice.
stop your motion sickness in its tracks. 2 Apply to your hands regularly to
Ginger has antispasmodic properties prevent the spread of germs.
that can settle digestive upsets and
relieve motion sickness. It can be taken
naturally or in capsule form. It is also
recommended for morning sickness.
KEEP CRITTERS
Another solution is travelling with a LAT BAY
cup of camomile tea in a travel mug, Citronella oil works as an effective
which can be drunk hot or cold. The natural insect repellent. It is a pungent,
camomile reduces acid and relaxes your citrus-scented oil that has been distilled
stomach muscles, in turn soothing the from an aromatic grass most commonly
stomach. Essential peppermint oil has grown in southern Asia for many years. It
been proven to reduce nausea in can be applied directly onto the skin
patients in hospital, and pure lavender when mixed with a carrier oil such as
and ginger oils are also effective. Try jojoba or sweet almond. To keep nasty
inhaling a couple of drops of the insects at bay use at night in a diffuser
essential oil placed on a cloth or directly and spray onto your clothes. Apply
from the bottle. liberally and frequently.
 Give your purse a break from freeze-dried goji berries and take advantage
of the superfoods growing wild on your doorstep - even in cities...

utumn is the perfect time to

SWAP BLUEBERRIES FOR WILD BLACKBERRIES

A
forage for superfoods and you
don’t need a degree in mushroom ‘Like blueberries, the purple colour HOW TO USE ‘Eat them alone, on
identification to find them - in of blackberries makes them an excellent porridge or simmer into a health­
fact, you probably already recognise most.source of anthocyanins - good for boosting compote to freeze for winter.’
While these superfoods still pack a serious heart and brain health and reducing HOW TO FIND ‘Check woodlands, parks,
nutritional punch, they’re also far cheaper inflammation,’ explains Caroline. alleys - and your garden! Opt for berries
than conventional superfoods, which ‘They’re also a great source of vitamin higher up in the bush, rather than those
can often set us back a small fortune. C.’ What’s more, blackberries contain near the ground.’
Nutritionist and foraging expert Caroline phytochemicals that can boost
Sherlock from Eat Drink Live Well tells us endurance in the bedroom. And
her favourite ‘free’ superfoods to keep your vitamins C and E in the fruit will
body and wallet happy! also help to boost your libido.

22
 FORAGING HEALTH

LOOKING FOR
RECIPES?
Check out
SWAP ROCKET FOR SWAP SPINACH eatdrinklivewell.com
DANDELION LEAVES FOR STINGING for some of
These garden weeds have a NETTLES Caroline’s.
long tradition as a health food. A cup of cooked nettles
‘Dandelion leaves are a good contains more calcium than a glass
source of calcium, iron, B of milk or a cup of spinach,’ says
vitamins and antioxidant Caroline. ‘Their mix of vitamin C and
vitamins A, C and E - anti-inflammatory quercetin makes
making them a great them helpful for hay fever sufferers.’ SWAP VITAMIN TONICS
detoxer,’ says Caroline. HOW TO USE ‘Nettles lose their FOR ELDERBERRIES
HOW TO USE The sting when cooked. Try nettle soup ‘Elderberries are full of vitamin C
leaves are great in salads or tea, fry or roast them into “crisps” making them great for warding off
and the yellow petals make a pretty or chop them into pesto - blanch colds and flu,’ reveals Caroline.
salad topping.’ the leaves in hot water to get rid of HOW TO USE ‘You can’t eat them raw
HOW TO FIND ‘Pretty much everywhere. the sting before chopping.’ as they can contain toxins. Instead cook
Old dandelion leaves can be tough HOW TO FIND ‘Tender new growth at them into syrups and jams. I wouldn’t
though, so find new growth.’ the top of the plant tastes best,’ says be without elderberry syrup to help
Caroline. ‘Just remember to use gloves!’ ward off colds and viruses.’
SWAP GO JI BERRIES HOW TO FIND ‘The elder tree is
FOR SEA BUCKTHORN SWAP CAMOMILE TEA found all over the UK. Look for its
‘While goji berries are known for their FOR LEMON BALM deep purple berries.’
high antioxidant and vitamin C content, ‘Lemon balm leaves
they are pricey so keep an eye out for contain rosmarinic SWAP GREEN TEA FOR
sea-buckthorn berries,’ says Caroline. acid, which PINE-NEEDLE TEA
HOW TO EAT ‘The berries can be tart promotes the ‘Pine-needle tea is a great cold­
when raw but sweeten up after freezing. calming busting decongestant, with pine
Add them to porridge and cereals for neurotransmitter needles containing more vitamin
an antioxidant and vitamin C burst.’ GABA - so it’s good C than oranges and lemons,’
HOW TO FIND ‘Look for sea buckthorn as an anti-anxiety and says Caroline. ‘Like green
with its spiny thorns and orange berries bedtime tea,’ says Caroline.’ tea, their high antioxidant content
in hedgerows and near the coast.’ HOW TO EAT ‘Steep a couple of also makes them a good
leaves in hot water for 5-10 minutes. brain booster.’
The leaves can also be dried.’ HOW TO USE ‘Infuse a few needles
HOW TO FIND ‘On grass verges - in freshly simmered water for up to 20
it’s a member of the mint family and minutes - sweetening with honey
looks similar but smells lemony.’ if you prefer.’
HOW TO FIND ‘Most pine varieties can
SWAP APPLES FOR be used but be sure to consult a guide
CRAB APPLES I as some similar-looking trees -
SWAP SPIRULINA FOR ‘The skin is full of such as cypress and yew
SEAWEED gut-friendly pectin - may be toxic.’
Caroline explains: ‘Seaweed varieties and beneficial for
such as dulse, kelp and laver are a detoxification,’
great source of fibre and nutrients. reveals Caroline.
I love kombu, from the kelp family.’ ‘The darker the
HOW TO USE ‘Kombu’s long co I o u r, th e g reate r How toforage
WORDS: CLAIRE FOX. PHOTOS: ALAMY, GETTY

strips are great for flavouring the anthocyanin level.’ 4- IF IN DOUBT - DON’T, If you’re

casseroles and soups.’ HOW TO EAT ‘You can’t eat crab not 100% sure what you’re picking,
HOW TO FIND apples raw but they make a delicious then stay safe and avoid it.
‘Forage on unpolluted, jelly to serve with meat and roasts.’ 4- AVOID any plants that may have
Blue Flag HOW TO FIND ‘Crab apple trees been sprayed by pesticides and
beaches. Snip are found in cities as well as always wash before eating.
off small pieces or the country. They have tiny 4- LEAVE some for wildlife. Don’t dig
collect seaweed that’s fruits in autumn with a colour whole plants up, except for dandelions,
already detached.’ spectrum of yellow to dark red.’ which grow like crazy anyway!

23
 Fend off the winter blues, boost your mood and
fix a range of ailments with this natural drinks

24
 TONICS AND SMOOTHIES HEALTH

Turmeric latte TO MAKE

1 Put all the ingredients in a saucepan
REDUCING INFLAMMATION AND THE
over a gentle heat.
RISK OF DEVELOPING A RANGE OF
2 Whisk the mixture constantly,
CHRONIC ILLNESSES
preferably with a milk frother if you
In recent years the numerous health own one.
benefits hidden within turmeric have 3 Once the mixture is hot take it off the
started to be unearthed by scientists heat and remove the star anise (if you
and health enthusiasts. Native to are using it).
Southeast Asia and the Indian 4 Pour the latte into two mugs and
subcontinent, this rain-loving plant is sprinkle over a pinch more cinnamon
now regularly harvested for its to serve.
rhizomes (rootstalks) and used in
various foods and drinks, including
curry, breads and as a seasoning for
meat and fish. Research has shown
that turmeric can aid digestion and
relieve the symptoms of bloating.

350ml (11.8floz) almond milk, or

another milk or milk alternative
of your choice
% tsp ground turmeric
% tsp ground cinnamon
% tsp ground ginger
1 star anise (optional)
1/2 tsp vanilla extract
1 tsp maple syrup
1 grind of black pepper
The hangover cure
GUARANTEED TO FIX YOU UP
FOLLOWING A CRAZY NIGHT OUT -
WITH NO RAW EGGS IN SIGHT!

It might resemble soup more than

smoothie, but this recipe will help your
body process the alcohol in your
system and regain its natural balance. It
contains carrots, which are high in
antioxidants and beta carotene, both of
which help your liver cells to function;
the amino acids in asparagus have
been proven to alleviate hangover
symptoms; garlic is a fantastic liver
cleanser; milk thistle not only cleanses
but also balances your blood sugar;
and kale, high in potassium, rebalances
the body’s electrolytes.

225g (Vzlb) asparagus, blanched

or lightly steamed
1 carrot
1 cup kale leaves
1 clove garlic
3/4 cup apple juice
30 drops milk thistle extract
1 cup ice cubes

TO MAKE
1 Add all ingredients into a blender
and blend until smooth.
 Herbal smoothies
BOOSTING YOUR IMMUNE SYSTEM,
SOOTHE INDIGESTION AND FIGHT
OFF INFLAMMATION

Smoothies are an ideal opportunity to

experiment with different ingredient
combinations you haven’t tried before.
For example, lemon verbena not only
has a delicious aroma, it also supports
digestion and reduces inflammation
and oxidative stress.

• Herbs of your choice, fresh or dried

• A herbal tea bag (optional, see step 1)
• Fruit of your choice, fresh or frozen
• 1 handful ice (optional, see step 2)
• Yoghurt and/or milk, or your choice of
dairy-free alternative
• Honey, to sweeten (optional)

TO MAKE
1 A herbal smoothie can be made using
both fresh and dried herbs. Brew your
chosen herb(s) as a tea - you could use
a herbal tea bag also - then add the
tea to your blender or smoothie maker.
2 Add your chosen fruit. A handful of
ice is recommended with fresh fruit, but
isn’t required if you’re using frozen fruit.
3 Blend everything together, taste and
see if you need any honey to sweeten.

Cold and flu buster

PACKED WITH IMMUNE BOOSTERS, THIS
SMOOTHIE WILL GET YOU BACK ON
YOUR FEET IN NO TIME

This smoothie is a powerhouse of natural

resources to combat snot and sniffles. It
provides you with much-needed vitamins and
calories for when you are not up to eating full
meals. It is made with dairy-free yogurt as
dairy inflames the mucus membranes in the
body, making you feel even more bunged up.

• 1 banana, frozen
• 1 large orange, peeled and segmented
PHOTOGRAPHS GETTY WORDS BEE GINGER

• 1 cup frozen mango chunks

/2 cup dairy-free yogurt, such as almond
• 1
or coconut
• 1 small carrot, peeled and chopped
/z tsp ground ginger
• 1
• % tsp ground turmeric
• 1/2 cup orange juice, or more as needed
• Handful of ice (optional)

TO MAKE
1 Add all ingredients into a blender and
blend until smooth.
Mint and valerian
sleep remedy
THIS NATURAL SLEEP AID WILL EASE
INSOMNIA AND GET YOU OFF TO
THE LAND OF NOD

A good night’s sleep is so important for

your mental, physical and emotional
health, and the ingredients in this
tincture can help you to get a proper
rest. Valerian root has been used for
centuries to relax and reduce anxiety,
while peppermint eases digestive
problems, promotes relaxation and
clears your sinuses, helping you to
breath easily.

A 500ml or 1-pint sterilised glass jar

500ml (17floz) vodka
65g (2.3oz) dried valerian root
130g (4.6oz) dried mint
240ml (8floz) water
240ml (8floz) honey

TO MAKE
1 Place the valerian root and mint into
the sterilised jar.
2 Fill the jar with vodka and seal. Label
the jar and store it in a cool, dark place
for six weeks.
3 After six weeks, strain the liquid into
a sterilised bottle, seal and label. This
is known as a tincture and can be used
as it is if you wish.
Most people do not enjoy the taste, but
adding a simple honey syrup will make
it much more palatable. Follow the
instructions below to create this:
4 Place water into a saucepan and
heat until boiling.
5 Remove from the heat and stir in the
honey. Keep stirring until the honey has
completely dissolved.
6 Allow the honey mixture to cool
before adding it to the tincture. It can
be added a little at a time until you are
happy with the taste.
 TONICS AND SMOOTHIES HEALTH

Honey and onion • 1 large red onion (or 2 small)

• 1 cup organic raw honey or 1/z cup
3 You will notice the jar now contains a
liquid caused by the onions marinating
cough syrup granulated brown sugar in the honey.
• A sterilised glass jar with a tight- 4 This is your cough syrup. It should be
GREAT FOR SOOTHING TICKLY,
fitting lid that will fit your onion and consumed fresh but it lasts in the fridge
IRRITATED THROATS.
hold it in place for two days.
It may sound odd, but don’t knock it
until you’ve tried it! This cough syrup is TO MAKE
a great natural remedy for both children 1 Slice the onion evenly, as you would TIP If possible, try to use red rather
and adults. Honey is a great soother, but with a loaf of bread. Place the base of than white or yellow onions as they
it’s also a natural antiviral, antibacterial the onion in your jar and cover with a compliment the brown sugar and have
and antifungal superfood. Onions work layer of honey (or sugar). a milder taste.
as a natural anti-inflammatory and are 2 Alternate the layers of onion and
a healthy antibiotic, and they also help honey until the jar is full. Place the lid NOTE Please note, if you are making
to loosen up the mucus in your throat, on your jar and leave overnight or for a this for young children, omit the honey
allowing it to be coughed up. minimum of 12 hours. and only use sugar.

TIP!
To avoid crying while
chopping the onions,
try wearing a pair
29
 The healing power of

Used for centuries by herbalists, science is now

beginning to confirm the health benefits of a host
of everyday kitchen herbs and spices,
says Patsy Westcott

OUR EXPERTS
Katherine Bellchambers, medical
herbalist, director of National Institute
of Medical Herbalists (NIMH)
Chris Etheridge, medical herbalist,
Henry Potter Advisory Committee
Judit Kokai, medical herbalist, former
board director of British Herbal
Medicine Association (BHMA)
Dr Dick Middleton, pharmacist,
chair, BHMA
Dr Mark Moss, psychologist, Brain
Performance and Nutrition Research
Centre, Northumbria University
 HERB POWER HEALTH

“Rosemary is packed with potentially TURMERIC

bioactive ingredients, one of which, Best known for giving curries their
1,8-cineole, seems to prevent the yellow colour, this root is attracting
breakdown of acetylcholine, the brain’s massive scientific attention for the
I ssential in the kitchen, the main messenger chemical, which anti-inflammatory and antioxidant
I health-boosting credentials is key to memory,” he observes. properties of its major active
of herbs and spices has, Acetylcholine levels tend to decline ingredient, curcumin.
I until now, relied on their with age, leading to those harmless, Need to know Curcumin, plant
traditional use over though irritating, senior moments - pigment, helps balance blood sugar,
centuries. But new scientific findings medically known as age-associated and protects the liver, kidneys, heart
are adding credibility to claims that memory impairment. Meanwhile, in and nervous system. It can also help
herbs and spices fight disease. people with Alzheimer’s, levels of protect against heart attacks and help
Indeed their wide use in countries acetylcholine can fall by up to 9%. to prevent blood clots (thrombosis),
such as France, Spain, Greece and And rosemary is not alone - a slew according to a large 2015 review.
Italy is thought to be one reason the of other everyday kitchen standbys are Another article in the British Journal
Mediterranean diet is considered being newly appraised by scientists. of Nutrition suggests it may enhance
the healthiest in the world. Read on for our pick of the best. cognition and delay or prevent nervous
system problems, including Alzheimer’s.
SAGE Try this Add turmeric powder or, if you
ROSEMARY Traditionally prized for its antispasmodic, can get hold of it, chopped or grated
This humble aromatic herb, widely used antimicrobial, anti-inflammatory, anti­ turmeric root to soups, curries, rice,
in Mediterranean cuisine, is currently fungal and calming properties as well meat and fish dishes, yogurt and
attracting the attention of international as its hormone-balancing effects, sage smoothies. Add a little fat (oil, butter
experts seeking to uncover the secrets is called the Queen of Herbs. Medical or coconut oil) to aid absorption.
of the remarkable longevity of 300 herbalists swear by it for hot flushes,
centenarians from the Italian fishing
village of Acciaroli. The villagers, known
sweats and other menopausal symptoms.
How does it work? Research findings
Herbs and spices
for their liberal use of rosemary in suggests that an antioxidant plant are being newly
cooking, not only routinely live to 100+,
but are astonishingly free of heart
compound, rosmarinic acid, could be
responsible for some of these benefits.
appraised to help
disease and Alzheimer’s. Need to know A small Swiss study fight disease
This comes as no surprise to Dr Mark found that a daily dose of fresh sage
Moss, whose own studies of rosemary leaves helped ease the severity
essential oil have convinced him that it and frequency of hot flushes by
improves memory, especially long-term 50% within four weeks.
and so-called “prospective” memory
that we use to remind us to do things.

31
CHILLI *T S
Chillies contain a compound, capsaicin, responsible for I
both for their fiery effect and for helping ease pain in arthritic J ’
joints and fibromyalgia. But the benefits appear to extend
beyond creaky joints. A 2015 Chinese study found those who ate
chilli-rich foods six to seven days a week had a 14% lower risk of JI
early death, while those who ate them twice a week had a 10% lower Hjp Buying tips
risk. Hillary Clinton allegedly eats a chilli a day to boost immunity. When buying herbal remedies check
The secret? Capsaicin mops up substance P, a messenger chemical that transmits for the Traditional Herbal Registration
pain signals to the brain. A 2016 review suggests capsaicin may defend against or THR logo, which shows they meet
autoimmune diseases such as type 1 diabetes, rheumatoid arthritis and MS. safety and quality standards.
Try this Add raw to salads or soups, and use dried in curries and spicy dishes. Capsaicin Be aware that THR is based on
based gels, creams and plasters are available on prescription for osteoarthritis. traditional use (30 years), not medical
evidence of their effectiveness.
Find a list of products with THR at
THYME gov.uk/government/publications/
Traditionally, thyme is used to help herbal-medicines-granted-a-
infections, coughs, colds, acute and traditional-herbal-registration-thr
chronic bronchitis and catarrh. Recent If buying herbal products without a
research has concentrated on the THR, choose recognised brands - HRI,
anti-inflammatory properties of thyme. Bio-Health, Natures Aid, Schwabe,
Need to know Thymol, the plant Potter’s Herbals and Pukka are some.
chemical that gives thyme its distinctive Don’t assume herbal medicines are
aroma, and carvacrol, another plant safe because they are natural. Check
chemical also found in oregano, with your doctor if you are also taking
may be responsible for thyme’s conventional medications.
anti-inflammatory properties, Make a fresh herbal tea by pouring
according to recent studies. water over the herbs, cover to avoid
Try this Use fresh or dried in soups, the essential oils - which contain the
sauces and casseroles. Thyme goes well healing compounds - evaporating,
with oregano, marjoram and rosemary. steep for 10 minutes and drink.

CINNAMON
Traditionally used for loss of appetite, (overweight and high fasting blood
colds, flu, flatulence and indigestion, sugar) who used lots of cinnamon in
cinnamon is currently attracting scientific cooking had better working memory, the
research for its potential ability to help kind used to store short-term information
control blood glucose in pre-diabetes like a shopping list, which can be
and diabetes. The main active ingredient impaired in pre-diabetes. Another study
is thought to be the anti-inflammatory found adding cinnamon to food helped
plant compound, cinnamaldehyde, protect against insulin resistance (when
together with antioxidant plant the body makes but can’t use insulin),
compounds called proanthocyanidins, and stress on the brain caused by a diet
also found in apples, grape skins high in fat and sugar.
and red wine. > Try this Add half a teaspoon of cinnamon
Need to know In a recent to yogurt, porridge or a slice of toast,
study, people with and use in cakes,
pre-diabetes . smoothies and curries.
 HERB POWER HEALTH

Get vitality back...

DUE FOR A DETOX? HOT FLUSHES? NEED MORE CLOUT?
Try birch! Try calming sage Herbal tea or tincture
No wonder Finns drink birch tea while It has to be the herb of choice for Mix equal parts of dried sage, green
they sauna— the flavonoids in birch those pesky menopause symptoms tea, rose petals and red clover then
leaves activate the kidneys to that wear you out. Clinical trials have brew in the same way. Or mix equal
encourage the elimination processes. shown that sage, along with liquorice parts of tinctures of sage, liquorice,
If you’re feeling a bit puffy, flabby and root and anise, all decrease the red clover, cleavers and rose then
energy-poor, birch could help bring frequency of and severity of hot take as before.
back vitality. Try making birch tea flushes, while camomile and rose help
(1tsp to a mug of water) or drinking with the stress and insomnia side of PMS TWINGES?
birch juice in water two to three times things. Try these calming moves... Then go for cramp bark
a day for three to six weeks to gently > Sage tea So easy to make Well-named cramp bark is used in
cleanse your system. as a DIY menopause tea. Just use muscle-relaxing remedies. Combine
1tsp dried sage in a small teapot, equal amounts ofcramp bark,
pour on boiling water and leave raspberry leaf and wild yam tinctures
for 3-4 minutes to brew. It’s easy and take 2-5ml in a little water three
and tastes good. times daily. Simple stuff. Alternatively,
> Sage tincture Add 5mI sage add a few drops of clary sage and
tincture to water or camomile tea and jasmine essential oils to some base oil
take three times a day. Even easier! and massage over your turn.

A question of
synergy
It’s no small task to identify the active
ingredients in herbs, as Dr Dick Middleton
points out. “Just as with foods, it’s the combined
activities (synergy) of different compounds
in herbs that’s responsible for their effect
rather than single ingredients.” Katherine
Bellchambers agrees: “As medical herbalists,
‘ it’s our experience that the whole herb is
more effective, gentler and less likely
to provoke side effects than
isolated chemicals.
 common cold, or the onset of congestion. ‘Ginger is like chilli - it’ll 1 Preheat the oven to 180°C/355°F/Gas

A
hay fever, can cause help unblock the airways, while oily 4. Place the sea bass fillet in the centre
congestion and blocked fish helps to reduce inflammation, of a large piece of kitchen foil and
airways. ‘Dust allergies may which is linked to allergic reactions,’ scatter over the finely sliced ginger,
also lead to a runny nose due to explains Rob. green chilli and garlic. Drizzle over
inflammation of the sinuses and nasal the dark soy sauce and sesame oil
passages,’ explains nutritionist Rob Serves: 1 • 20 mins and fold over the foil, scrunching the
Hobson. Why not try alleviating allergy edges together tightly to form a parcel.
symptoms with these inflammation­ • 75g (2.6oz) skinless and boneless Place on a tray and bake for 10-12 mins,
soothing meals? sea bass fillet until the fish is cooked and aromatic.
• 1 tsp finely sliced fresh root ginger 2 Meanwhile, heat a ridged griddle pan
Soy and ginger • 1/2 green chilli, deseeded and griddle the spring onions for 2-3
and finely sliced mins, turning occasionally, until nicely
steamed sea bass • 1 garlic clove, finely sliced charred. Remove and set aside.
Ginger root has long been used for • 1 tsp dark soy sauce 3 To serve, open the steamed sea bass
medicinal purposes and can help if • 1/4 tsp sesame oil parcel and then top with the griddled
you’re suffering from sinus • 2 trimmed spring onions, halved spring onions.

34
 EAT TO BEAT HEALTH

Opt for a
Onion bhajis yogurt-based
Onions contain the plant flavonol dressing to
quercetin, which studies show can thicken this
ease hay-fever symptoms. ‘Turmeric k. slaw a

is proven to be anti-inflammatory,’
adds Rob Hobson.

Makes: 8-10 bhajis • 30 mins

• 6 tbsp plain flour

• 1 tsp turmeric
• 1 tsp ground cumin
• 1 tsp garam masala
• Salt
• 2 onions, peeled and sliced
• Oil, for deep frying
• Raita (minty yogurt), to serve

11n a bowl, mix together the flour, turmeric,

cumin, garam masala and a little salt. Add
3-4 tbsp water to make a stiff batter. Stir
the sliced onions into the batter, to coat.
2 Heat the oil in a deep frying pan to
190°C/375°F (use a thermometer). Add 1 tsp
of the onion mixture to the pan. When it
rises to the surface, add the next spoonful.
Continue doing this until the pan is full.
3 Cook for 3-4 mins, turning the bhajis
over halfway through, until cooked.
Remove from the pan with a slotted
spoon and drain them on kitchen paper. Fruity slaw
4 Cook the remainder of the onion Studies have suggested that apples
mixture in the same way, keeping the may help protect against asthma.*
cooked bhajis warm. They can be This recipe gives you a crunch of
served immediately, or reheated on a one of your five-a-day alongside
baking sheet in a hot oven for a few some digestion-friendly fennel.
mins. Serve with raita, for dipping.
Serves: 8-10 • 10 mins

• 1 green apple, cored, and cut

into matchsticks
• 1 fennel bulb, halved, very
thinly sliced
• 1 small white cabbage, very
thinly sliced
• Juice of 1 lemon
• 1 tbsp white wine vinegar
• 2 tbsp finely chopped chives
• Home-made dressing

1 Mix the apple, fennel and cabbage

with the lemon juice and vinegar and
set aside for 5 minutes to soften slightly.
Add the chopped chives and dressing,
mix well and season.

35
 TO BEAT
•„X Jr-

esearch suggests there is a real

Chicken and kale stirfry

R
link between what we eat and
how we feel. ‘Several studies Studies** have found that the 1 tbsp miso paste
have suggested that a diet curcumin in turmeric appears to 2 carrots, peeled
based on vegetables, fruits, elevate serotonin levels, whilst
wholegrains and fish, with a little red lowering cortisol, a stress hormone 1 Put chicken into a shallow dish and
meat, is useful for mental health issues,’ season. Sprinkle over ginger, garlic and
explains nutritionist, Keri Filtness. Serves 4 • 25 mins lemon zest. Squeeze on the lemon juice
The good bacteria in our gut are said and stir to mix evenly.
to have a potential influence on the 425g (15oz) mini chicken breast 2 Heat oil in a wok and fry the chicken for
brain. ‘Our mental health is linked to the fillets, or regular sized fillets sliced 3 mins without stirring. Sprinkle with the
gut via the gut-brain axis. Addressing into smaller pieces turmeric, turn and cook for 3 more mins.
the health of our gut is essential for 2.5cm root ginger, peeled, grated 3 Push the chicken to the side and add
conditions like anxiety,’ says Catherine 2 garlic cloves, grated onions. Cook for 3 mins. Add the kale. Stir
Rogers, founder of ryghealth.com and 1 lemon, grated zest and juice miso into 200ml boiling water and add,
author of Gut Well Soon. These recipes 2 tbsp rapeseed oil cover and cook for 3 mins.
will help you incorporate foods which 1/4 tsp turmeric 4 Use a peeler on the carrots to create
not only taste delicious but will help 2 red onions, sliced ribbons. Add to the wok for 2 mins. Serve
boost your wellbeing! 250g (8.8oz) curly kale, chopped with quinoa.

36
 EAT TO BEAT HEALTH

Salmon Provengale withfreekeh

Research has shown that omega-3 • 2 x 250g (8.8oz) pouches cooked
rich fatty fish such as salmon has a freekeh (such as Merchant Gourmet)
strong relationship with mental • Large handful mixed fresh herbs
health, with one study* finding that (parsley, coriander and basil),
those whose diet lacked omega-3 finely chopped
increased their risk of developing
mood disorders, such as anxiety. 1 Heat oven to 200°C/390°F/Gas 6. Cut
four 22cm circles of baking paper. Place a
Serves 4 • 30 mins piece of salmon on one half of each circle.
Add tomatoes, garlic, olives and carper
• 4 x 100g (3.5oz) pieces salmon fillet berries, season and top with lemon slices.
• 250g (8.8oz) mixed tomatoes, 2 Fold and twist edges of each circle to
larger ones quartered seal. Place on a baking tray and pour wine
• 2 garlic cloves, sliced
• 50g (1.8oz) mixed pitted olives
into each parcel before sealing
completely. Bake in oven for 15 mins until
Quinoa and
• 12 caper berries
• 1 lemon, sliced plus the
salmon is cooked.
3 Heat freekeh following pack instructions.
asparagus
juice of 1 lemon
• 100ml (3.4floz) dry white wine
Add herbs and lemon juice and stir. Serve
with the salmon.
tabbouleh
Quinoa is a good source of
magnesium and B vitamins. ‘These
are needed to produce anti-anxiety
brain chemicals such as GABA
(gamma-aminobutyric acid),’ says
Wild Nutrition founder, Henrietta
Norton. ‘Use quinoa as an alternative
to rice or wheat pasta for managing
anxiety and stress.’

Serves 4 • 35 mins

• 200g (7oz) quinoa

• 2 bunches of asparagus, chopped
into 4-5cm (2in) chunks
• 150g (5.3oz) small tomatoes (such
as cherry or plum), quartered
• 1 red onion, finely sliced
PHOTOS: CHRIS ALACK, *NUTRIENTS, **JOURNAL OF AFFECTIVE DISORDERS, GETTY

• 1 bunch fresh flat-leaf parsley, very

finely chopped
• 1 small handful fresh mint, very
finely chopped
• 2 tbsp olive oil
• 2 tbsp lemon juice

1 Cook the quinoa according to the

instructions on the packet. Meanwhile, in a
separate pan, simmer the asparagus for 2
mins. Drain and set aside.
2 Add the tomatoes, onion, parsley, mint,
asparagus and the quinoa to a large bowl.
3 Add the olive oil and lemon juice to the
bowl, then season well. Toss everything
together and serve.

37
 ow the coldest months are
approaching, it's tempting
Smashed avo toast with soft-boiled eggs

N to hunker down with a

steaming bowl of mashed

creamy hot chocolate. However,

loading up on carbs and sugar will do
Eggs are protein-rich and
one of the few foods that
potato or curl up on the sofa with a
contain vitamin D. This
dish will banish mid­
morning munchies, too.
• Juice of half a lime
• 8 slices of soda bread

1 Boil eggs in a pan of hot

water for 7 mins to give
bowl and season
generously. Squeeze over
lime juice and mash well
with a fork.
3 Toast soda bread slices
you no favours if you're looking to a lightly-set centre. and peel eggs.
boost your immunity. These warming Serves 4 • 10 mins Meanwhile, stone 4 Spread mashed
meals will bring comfort and a whole avocados and peel and avocado on the toast,
host of bug-banishing nutrients to • 4 eggs quarter them. halve the eggs then sit
help you stay well this season. • 2 avocados 2 Put avocado flesh in a them on top.

38
 EAT TO BEAT HEALTH

Spicy redpepper
& lentil soup
This comforting soup is packed with
vitamin C from the peppers, protein
from the lentils and an immune-system
boost from the garlic and chillies.

Serves 4 • 35-40 mins

200g (7oz) red lentils

2 tbsp olive oil
1 medium onion, finely chopped
2 garlic cloves, peeled and crushed
1 tsp crushed chillies
1 tsp hot smoked paprika
4 red peppers, deseeded and diced
1 litre (2pt) vegetable stock
1 tbsp sherry vinegar
1 tsp caster sugar
4 tbsp natural yogurt

1 Rinse red lentils, then leave to soak in

cold water. Meanwhile, in a large pan,
warm olive oil and fry onion until soft.
Add garlic and red chilli for 2 mins, then
add sweet smoked paprika for a final
minute with a splash of water.
2 Add red peppers and cover for 10
mins, stirring occasionally. Drain lentils,
add to the pan with the vegetable stock,
cover, bring to the boil and simmer for
15 mins until lentils begin to break down.
3 Reserve a third of the soup and blend
the rest. Stir back into the chunky soup,
Lemongrass & ginger chicken
season to taste adding the sherry Lemongrass has long been used to 1 Mix fish sauce and sugar in a large
vinegar and caster sugar. Divide ward off colds and fevers and it bowl, then add chicken thighs, coating
between 4 bowls and swirl 1 tbsp combines well with the garlic and thoroughly in the mixture. Cover the
natural yogurt through each. ginger. The chicken provides protein, B chicken and place in the fridge to
vitamins and selenium, which we need marinate for 30 mins.
for a healthy immune system response. 2 Meanwhile blend sliced lemongrass,
chopped garlic and ginger together in
Serves 4 • 1 hr 10 mins a food processor.
3 Heat oil in a large pan. Remove
• 2 tbsp fish sauce chicken from the marinade, add to
• 1 tbsp caster sugar the pan and brown well on all sides.
• 8 large chicken thighs Add lemongrass mixture and fry
until fragrant.
PHOTOS: TI-MEDIACONTENT.COM

• 3 sticks lemongrass, finely sliced

• 3 garlic cloves, chopped 4 Add marinade and 250ml water, stir
• 6cm fresh root ginger, peeled well, cover and simmer over a low heat
and chopped for 35 mins. Remove lid, add lime juice
• 2 tbsp groundnut oil and chopped coriander, taste and
• Juice of a lime adjust seasoning, then serve with
• 2 tbsp coriander, chopped jasmine rice.
/

39
 eing diagnosed
with high Lentil and roasted vegetable pilqf
cholesterol isn’t Kale is a nutrient-dense food 2 red onions, chopped Roast for 20 mins.
great news, but containing binding resins that 1 tbsp olive oil 2 Meanwhile, put the lentils
by eating the right foods can lower cholesterol levels. 300g (10.5oz) puy lentils and vegetable stock into
you can help get those It’s also a source of vitamins A, 900ml (2pt) vegetable stock a pan. Simmer gently for
levels down in time. LDL is K and C, great for your 175g (6.2oz) kale 20 mins, until just tender.
the ‘bad’ cholesterol, so the immune system and vision. 60g (2oz) Brazil nuts 3 Stir the roasted squash, add
aim is to eat foods that are the kale and Brazil nuts to the
devoid of this. The good Serves 4 • 25 mins 1 Preheat the oven to 200°C/ tin, and cook for just 3 mins,
news is that there are 390°F/Gas 6. Spread the to crisp up the kale slightly.
plenty! Whip up these three 500g (17.6oz) butternut cubed squash over a roasting 4 Drain the lentils and tip into
simple meals packed with squash, cubed tin. Season and sprinkle with the roasting tray. Stir to
all the right ingredients... 1 garlic clove, crushed the garlic, red onions and oil. combine, then serve.

40
 EAT TO BEAT HEALTH

Fresh blueberry yogurt with

maple syrup and golden oats
Oats contain beta-glucan, a soluble 1 Start by dry-toasting the oats in a small
dietary fibre that’s been shown to help frying pan over a medium heat, stirring
lower cholesterol, while blueberries frequently to prevent burning, for 6-8
contain a chemical compound called mins, until pale golden and crisp. Tip out
pterostilbene as well as helpful onto a plate to cool.
antioxidant properties. 2 Drizzle 16 tsp maple syrup into the
bottom of a small glass tumbler. Quickly
Serves 1 • 10 mins fold the blueberries into the yogurt,
reserving a few, and spoon onto the
• Small handful rolled oats
• 1 tsp maple syrup
maple syrup.
3 Sprinkle the toasted oats on top, scatter
Homemade
• 15 blueberries, lightly crushed over the reserved berries and drizzle with bumper baked
• 100g (3.5oz) fat-free natural yogurt the remaining maple syrup.
beans on toast
Beans and pulses are rich in soluble fibre
and can reduce your ‘bad’ cholesterol
levels by up to 5% according to one
study*. Try to eat at least one portion
a day - which is easy with this quick, tasty
breakfast, lunch or supper dish.

Serves 2 • 25 mins

• 125g (4.4oz) sweet potato, peeled and

cubed
• 14 tsp chipotle paste (or 1 pinch paprika)
• 3 tbsp tomato ketchup
• 2 tbsp malt vinegar
• 1 tbsp Worcestershire sauce
• 1 tsp honey
• 1 celery stick, sliced
• 400g (14oz) can haricot beans,
drained and rinsed
COMPILED BY JENNY STALLARD. PHOTOS: TI-MEDIACONTENT.COM TOOD.NDTV.COM

• 4 slices of wholemeal bread

• A handful of rocket
• Olive oil, to drizzle (optional)

1 Put the sweet potato in a microwaveable

bowl with 1 tbsp water. Cook on high for
6 mins, until tender. (Alternatively, cook in
boiling, salted water for 10 mins.)
2 Put the chipotle paste (or paprika),
ketchup, vinegar, Worcestershire sauce
and honey in a medium-sized, non-stick
pan and mix well. Add the celery, beans
and drained sweet potatoes. Heat gently,
SMART TIP stirring from time to time, to warm through.
To speed things up 4 Toast the bread on both sides and top
for next time, you can with the beans. Serve with rocket, a good
toast the oats in larger grinding of black pepper and a drizzle of
quantities and keep them olive oil, if you like.
r

T
fresh in an airtight
k container. j

41
 f To make
this vegan,
replace the feta
with vegan
k cheese

;vrvrr.

111 Ila 111 ination

hen the body’s normal
Peri-peri
• 1 large carrot, grated
inflammatory response

W
• 1/3 cucumber, cut into julienne strips
to injury and infection rainbow wrap • 4 radishes, quartered
becomes chronic, • 100g (3.5oz) feta
continuing over a prolonged period of • Few sprigs of mint
Bursting with colourful veg, this
time, it can damage cells, tissues and • 75g (2.6oz) beetroot, cut in wedges
healthy meal is quick to make.
more. As a result, because it produces
a steady, low-level of inflammation Serves 2 • 25 mins 1 Spray a non-stick pan with oil and
throughout the body, chronic gently fry the beans and peri-peri
inflammation has been linked to Olive oil spray seasoning for 10 mins until crispy.
diseases, including cancer, and 400g (14oz) can black-eyed beans, 2 In a bowl, mash the avocado with the
conditions such as arthritis. drained and rinsed lime juice.
Like the Mediterranean diet, an 1 tsp peri-peri seasoning 3 Warm the wraps according to pack
anti-inflammatory diet is super-healthy, 1 avocado, stoned, peeled instructions and spread with avocado.
and nutritionally sound. The following and chopped 4 Combine cabbage, carrot, cucumber
recipes are packed with flavour and Juice of 1/2 lime and radishes, then stir in the beans. Pile
feature ingredients known to have 2 wholemeal or corn tortilla wraps on top of the tortillas, sprinkle over the
anti-inflammatory properties. 150g (5.3oz) red cabbage, shredded feta, mint and beetroot to serve.

42
 EAT TO BEAT HEALTH

Sausage stew with

butternut squash
& cannellini beans
Stay full for longer with this healthy
dish packed with protein and vitamins.

Serves 4 • 55 mins

• 8 extra-lean sausages (50% reduced

fat or as close as you can find)
• 350g (12.3oz) butternut squash,
peeled, deseeded and diced
• 1 red onion, cut into wedges
• 400g (14oz) can cherry tomatoes
• 100ml (3.4floz) balsamic vinegar
• 400g (14oz) can cannellini beans
• 2 rosemary sprigs Miso cod with
1 Heat oven to 200°C/390°F/Gas 6.
Tenderstem
Arrange the sausages, squash and red
onion in a large roasting tin and roast in
broccoli
the oven for 30 mins. Not only is broccoli tasty and vibrant, it’s
2 Turn the sausages and veg over, add great for the gut and supports immunity.
the tomatoes and stir in the balsamic
vinegar, drained cannellini beans and Serves 2 • 35 mins
rosemary sprigs.
3 Cook for 15 mins until everything is • 30g (1oz) panko breadcrumbs
piping hot, then serve. • 1 tsp brown rice miso
• 1 tbsp olive oil
• Small handful chopped fresh
coriander
• 2 pieces of cod loin
• 200g (7oz) Tenderstem broccoli
• 100g (3.5oz) edamame beans
• 8-10 radishes, cut in half
• Miso soup sachet - we used Itsu
• 1 tbsp rice wine vinegar
• 1 tsp sesame oil
• 1 tsp honey
Z? tsp light soy sauce
• 12
3
COMPILED BY: MIRIAM HABTESELLASIE. PHOTOS: TI-MEDIACONTENT.COM

1 Heat the oven to 200°C/390°F/Gas 6.

Mix the breadcrumbs with the miso, oil
and coriander. Coat the top of each cod
loin with the panko mixture and set aside.
2 Layer the bottom of a deep roasting tin
with the broccoli, beans and radishes.
3 Mix the miso soup sachet with 200ml
boiling water, rice wine vinegar, sesame
oil, honey and soy sauce. Pour over the
veg and roast for 5 mins. Remove from
the oven and place the cod on top. Bake
for a further 20 mins.

43
“If your hormones
are out of balance,
it can affect all
sorts of processes,
including mood
and energy” I
 HORMONES HEALTH

o you have
FIND OUT WHAT’S AFFECTING
D
frequent mood
swings, struggle
with your weight,
YOUR HORMONES...
feel bloated, tired, have AND HOW TO HACK IT!
menstrual irregularities,
suffer from wild and
crazy PMS or are finding neurotransmitter that helps you
perimenopause or Stress sleep better and feel more relaxed.
menopause a struggle? It 'If you're continuously stressed, it can It also boosts production of the
doesn't matter what age you trigger something called cortisol feel-good brain chemical, serotonin.'
are, if your hormones are out steal,' says Tania. 'This is where the 'If your progesterone levels are
of balance, it can affect all hormone pregnenolone gets low,' adds Tania, 'you may experience
sorts of bodily processes, diverted to create more cortisol, symptoms such as heavy periods,
including metabolism, mood, the stress hormone. Normally, PMS and spotting between periods
sleep cycle, appetite, energy, pregnenolone is a precursor for (if you're still menstruating), water
body temperature and libido. progesterone, the "calming" hormone retention, mood swings, anxiety,
'Hormones are chemicals that helps to keep us balanced and insomnia, low thyroid hormones,
produced by the glands in happy; however if you're always weight gain and food cravings.
the endocrine system,' says stressed, this can cause your Low progesterone can also lead to
consultant gynaecologist, progesterone levels to go down, oestrogen imbalance, symptoms of
Tania Adib. 'It's natural for making you feel even more stressed. which may include weight gain, mood
hormone levels to fluctuate It's a vicious cycle. swings, memory loss, fatigue, hot
depending on what stage of 'Stress-induced progesterone flushes, anxiety, depression, breast
the cycle you're at, as well as imbalance is a very common problem tenderness, PMS, irritability and
during perimenopause and for many women of all ages, even if painful periods.'
menopause. But, everyday you're perimenopausal or menopausal
lifestyle factors such as (when progesterone levels are already
chronic stress, insomnia and much lower).' De-stress biohacks
faddy diets can also upset Progesterone has a diuretic effect 'Stress lowers progesterone,' says
your hormonal balance. so it reduces water retention and nutritional therapist Alison Cullen.
'To stay healthy, you need bloating, speeds up metabolism and 'So, anything you can do to feel more
to keep your key hormones enhances fat burning. relaxed will help.' Alison recommends
balanced, including 'Progesterone and thyroid the following:
oestrogen, progesterone, hormones are also very closely Practise breathing slowly and fully.
testosterone, cortisol, interlinked, as progesterone stimulates Raise your arms and count to two
thyroid and insulin.' the production of an enzyme that when breathing in. Lower your arms
She adds that all hormones makes thyroid hormones,' says Tania. and count to four when breathing out.
work together, however, if Sohere Roked, a GP with a special This lifts your ribcage and enables
one becomes disrupted, it has interest in your lungs to take a
an effect on other hormones. integrative full breath. Do this
'When hormones are medicine, says, every day, for at least
synchronised, you feel 'Quite often, when a minute every hour,
energetic, you sleep better, a woman on the hour, as this
feel less stressed and it has a thyroid will help to bring
becomes easier to maintain imbalance, low your stress hormones
a healthy weight. If you are progesterone may back to normal
concerned about symptoms, be the underlying levels.
talk to your GP or a problem. Take up a mind
gynaecologist, to rule out Progesterone has a body exercise that
any underlying conditions. natural calming will help to reduce
But, sometimes all it takes effect, because it stress hormones and
is simple lifestyle biohacks enhances the keep you calm, such
to bring your hormones effects of gamma- as yoga or tai chi.
into balance.' aminobutyric acid Meditate and
(GABA), a soothing practise mindfulness.

45
 Not sure where to start? Try the Calm
app (Free, iOS and Android)
Adaptogen herbs can help the
body to adapt to challenging
situations and to cope better with
stress. They calm you down physically,
while keeping you mentally alert.
Ashwagandha strengthens the
adrenal and immune systems, helps to
regulate blood sugar and reduces the
stress response. Rhodiola can help to
reduce cortisol levels and has a
calming effect. Schisandra decreases
fatigue, helps alleviate sleep
problems, night sweats, depression
and PMS symptoms.
Herbs that balance hormones. Try
agnus castus (chasteberry) for PMS
symptoms, and black cohosh for
menopausal symptoms, including
night sweats, hot flushes, irritability
and insomnia.
Herbs that will calm you down.
Try herbal remedies that contain hops
extract. Clinical studies have shown
that hops can help to reduce stress,
depression and anxiety.
You may also want to seek
professional help with cognitive
behavioural therapy or hypnotherapy.

Poor nutrition and

faddy diets
'Poor nutrition, faddy diets and crash
dieting - all of these can contribute to
hormonal imbalance,' says Alison.
'For your hormones to function well,
you need to eat a healthy, varied diet
that ensures you get all the essential food caused an increase in cortisol
nutrients. You need certain vitamins levels. 'Crash diets can also affect
WHAT TO EAT
and minerals for the proper synthesis fertility, as they lower oestrogen FOR HEALTHY
and metabolism of your hormones.' levels,' explains Tania. 'In severe cases,
Alison adds that good gut health is this causes periods to stop and HORMONES
also important. If your gut isn't induces similar symptoms to Here are Alison's top tips:
working, you won't absorb nutrients menopause, even in young women •E At least five portions a
properly, and if you're not getting the (such as low mood, increased risk of day. Vegetables are high in fibre, which
right nutrients, your hormones will osteoporosis, dry skin, thinning hair). helps to regulate blood sugar and
then be affected. Eating well and getting back to a keep insulin levels stable, reducing
In fact, research shows that crash healthy weight will help to get cortisol levels. Fibre also helps to
dieting can have an adverse effect on oestrogen back to healthy levels.' eliminate excess oestrogen that can
hormones; one US study Research also shows that crash throw hormones out of balance.
(Psychosomatic medicine, 2010) looked dieting lowers levels of the satiety •F You need a variety of
at 121 women who went on a crash hormone leptin and increases the good fats, including healthy saturated
diet for three weeks. It was shown that hunger hormone ghrelin, so you crave fats and cholesterol for healthy
the stress of monitoring and restricting food more. hormone production (you need

46
 HORMONES HEALTH

“You need certain ®©OST “HWY

vitamins and
minerals for the
proper synthesis LETO MATWAILILY
and metabolism 'Serotonin is created from the menopause have poor-quality
of your hormones” amino acid tryptophan/ says sleep/ says Maisie Hill, author of
Alison. 'Lack of certain nutrients Period Power: Harness Your
sufficient cholesterol to make makes it harder for serotonin to Hormones and Get Your Cycle
hormones). Foods high in omega-3 be formed. These nutrients are Working for You. 'Night sweats,
fatty acids are especially beneficial. B vitamins, calcium, magnesium needing to wee and restless legs
These include wild mackerel, salmon, and omega-3 fatty acids. Good syndrome all impact on the
sardines, tuna, herring, yogurt, olive sources of these nutrients are ability to get a good night's
oil, flaxseeds (pre-soaked), chia seeds, sesame and sunflower seeds, sleep. If you're not getting
walnuts, egg yolks, nuts and avocado. green leafy vegetables, tofu, enough sleep, this also increases
4* Protein helps make flaxseed and dark chocolate your appetite, upsets blood
progesterone, and also helps to (over 70 % cacao).' sugar balance and reduces your
regulate blood sugar levels. Ideally, Foods high in tryptophan include: ability to burn fat, due to
include some protein with every meal, gMeat (organic, if possible) such increased ghrelin, the hormone
such as chickpeas, quinoa, lentils, tofu, as turkey and chicken that stimulates appetite and
organic lean meat and wild fish. Fish reduced levels of leptin, the
4* Eat little and often. Aim to just eat Almonds hormone that inhibits hunger.'
nutritious food such as vegetables, Brown rice Maisie explains that a key
fruit, whole grains, lean meats. Warm Pumpkin and sesame seeds hormone for sleep is melatonin,
food is best (especially in the autumn Cheese secreted by the pineal gland at
and winter) as it's easier to digest. Milk night when it's dark.
4* Try not to eat on the run, but 'Melatonin also has an influence
sit down to meals and chew on the menstrual cycle, helping to
everything very well. regulate ovulation and
4* Choose healthy snacks. Such as 'Getting enough sleep is essential progesterone production. It's
dried fruit, nuts and seeds. for healthy hormones/ says secreted when body temperature
4* At least 1.5 litres of water Tania. 'Hormone imbalance can drops, and this can be lessened in
daily to keep your kidneys properly lead to sleep problems. But, women who experience hot
hydrated, reducing back aches, likewise, if you're having too flushes and night sweats.'
panicky feelings and improving your many late nights and are sleep
energy. Keep your water intake at deficient, or can't sleep through
least 20 minutes away from food. stress, this can cause imbalances
SLEEP HE'lI EK
4* Suppleme Take supplements to in your hormones.'
optimise hormone function; these She adds: 'For example, if your 111011.11KS
WORDS: EVA GIZOWSKA. PHOTOS (POSED BY MODEL): GETTY

include vitamins A, D, E, Kand B progesterone levels are low, this Maisie recommends the following
vitamins, calcium, magnesium and can cause insomnia. Low tactics to improve your sleep...
omega 3 fatty acids. oestrogen levels can also lead to Go to bed at the same time.
4* Avoid coffee and sugar. Caffeine fatigue and disrupted sleep, Keep your room cool and dark.
and sugar trigger cortisol release and which is common in No caffeine after 2pm.
deplete progesterone, making perimenopause and menopause. Exercise regularly every day.
you prone to fatigue. If you're experiencing hot Practise some form of
flushes and night sweats, relaxation before bedtime.
this can also interfere !Use soothing essential oils.
Stock up on sleepy teas.
'Around 53% of Keep technology out of the
women going through bedroom as blue light affects
perimenopause and melatonin levels.
 REFLEXOLOGY HEALTH

eflexology is based on the

R
theory that different areas
on the feet, hands, face and
ears correspond with parts
of the body. “The basic principle is
that the two feet together as a whole
represent an exact mini-map of the
entire body, incorporating all of the
body’s systems,” says reflexologist
Andrea Hurst (andreahurst.co.uk).
By activating these points through
pressure, you can treat multiple
ailments within the body. This
complementary therapy is steeped in
history and has been practised for over
5,000 years, but it’s still relevant to
our hectic lifestyles today. “Touching
different areas helps aid relaxation,
improves mood, releases tension,
enhances sleep and generally helps
improve wellbeing; therefore allowing
us to cope better with the stresses that
life can bring,” explains reflexologist
Malini Sarkhel (livingmind.co.uk).
With a whole range of reflexology
treatments available, we spoke with
the experts on how to touch base
with your body.

More than just a fancy foot massage, we explore the

potential health benefits of the body’s pressure points...

How does reflexology work?

Problem areas in the feet can feel “crunchy” to the “Reflexology can help release neurotransmitters, such
therapist, indicating a problem in the corresponding as serotonin or adrenaline, that are deficient in-between
organ or body part - by tapping in to the corresponding nerve endings during depression,” says Malini. Many
area from the hands, feet, ears or face, it can promote reflexology clients feel deeply relaxed with a sense of
healing. “As the reflex points are activated, a stimulus wellbeing after a treatment, but it’s not uncommon to
is sent via the nerve ending in the foot to the feel temporarily tired or emotional either. “This is known
corresponding body part or system, and this natural as a ‘healing crisis’ and is said to indicate that the
stimulus has a profound affect on the nuclear cells body is beginning to eliminate toxins,” explains Sanae
and starts a resonance process,” explains Andrea. Baba, reflexologist at Cloud Twelve (cloudtwelve.co.uk).

49
 In your hands
The hands are another zone that
contain key pressure points.
“Notice how you sometimes wring
your hands or clench your fingers
when you feel anxious? Well, it
could just be that you’re naturally
self-soothing, and unwittingly using
an ancient Japanese self-care
technique called jin shin jyutsu,”
says Kim Jones, author of 222
Ways to Trick Yourself to Sleep
(Piatkus). This acupressure involves
holding the fingers to allow energy
to flow freely and ease tension.
And you’re able to practise the
techniques discreetly on the go.

Try it at home
FOR ACHES AND PAINS “The
hand valley point is in the firm skin
between the thumb and index
finger,” says Diana Drummond,
nail technician and therapist at
Still London. “Applying firm touch
on these pressure points may
help alleviate toothache, migraines,
shoulder and neck tension.”
Baring your sole FOR ANXIETY “Place
Feet are overlooked when they’re busy carrying us around all day long, but they your thumb on the solar
can speak volumes about us. “In my own working practice, I detect elements of plexus reflex point,”
emotion related to past and future concerns affecting the individual,” says Andrea. says reflexologist Paula
“Psychological or emotional issues in relation to past events can be seen on one Bancroft. This is in
foot, while current and future issues can be seen on the other,” she says. The right the centre of the palm.
foot symbolises the past, while the left represents the future, so if you had an injury, “Take three deep breaths
it would show up initially on the right foot, before moving to the left foot as it heals. in through your nose and
“There can also be marks on the skin, discolouration, lines or texture differences out through your mouth. As
that can apply to any organ, gland or system of the body being out of balance, such you breathe in, push gently
as the digestive, endocrine or skeletal system.” into the reflex point and repeat o
on the other hand,” she says. §
Try it at home are tired, apply a firm rotational TO BALANCE EMOTIONS Try the |
TO COMBAT STRESS Target the movement into the crease under the tip Japanese “five-finger” exercise. £
cn
adrenal glands. “Deep underneath the of the first and second toes on both feet “The technique works on the belief $
arches of both feet there is a reflex point and repeat about three times on each,” that each of your fingers represents |
that corresponds to the adrenal glands. says Andrea. a different emotion,” says Kim. The £
0
These activate our stress hormones TO EASE A TIGHT NECK Target the thumb represents worry, the index s
when we are under pressure, but when inside length of your feet. “With the finger is fear, the middle finger
LU

the reflex point is worked accurately, it can thumb, work up and down in firm circular signifies anger, the ring finger LU |E

help to dissipate these internal chemical movements from the base of the big toe is sadness and little finger self-
reactions and bring the individual back to the base of the ball of the foot,” says esteem. Start by relaxing your g§
to a state of complete calm,” says Andrea. “Finish by holding the big toe fingers of one hand into a curve. °“
Andrea. Press and hold this point for in a firm and supporting way, and gently Wrap
“
the fingers
33
ofyour
J
other hand lu or

one minute with your thumb. pull and rotate three times clockwise around the chosen finger on the go
or O
TO TREAT TIRED EYES If your eyes and three times anticlockwise.” relaxed hand. Hold for two minutes. gx

50
 REFLEXOLOGY HEALTH

All ears Try it at home

A simple ear rub can help you to relax, FOR HORMONAL BALANCE
but targeting specific touch points Hormones raging? Target the
can help with multiple ailments too. endocrine point, advises Mona. This
Mona Dan, acupuncturist and founder area stimulates the pituitary gland
of Vie Healing (viehealing.com), uses (known as the “master gland” of the
decorative gold-plated “ear seeds” body), which directs and produces
on her clients to stimulate reflex multiple hormonal processes. To
points. “Pressure points on the ear find it, gently press and massage
are stimulated by our 24k gold-plated the bottommost dip of the inside ear.
magnetic ear seeds and then signals are FOR STRESS “Another area to press is
sent to the reflex centres of the brain, the ‘tranquilliser point’, said to work like
which then stimulate the entire nervous a shot of Valium at easing stress,” says Kim. Find it towards the bottom of the tragus
system and body,” explains Mona. (the part of your ear that meets the cheek).
Similarly, many migraine sufferers TO ENCOURAGE SLEEP “There’s a useful acupressure point called anmian, which
choose to have piercings on a key reflex translates as ‘peaceful sleep’,” says Katie Brindle, author of Yang Sheng: The
point (called the daith) to help lessen the Chinese Art of Self Healing (Hardie Grant Books). “It’s a very slight dent around
symptoms. However, you can reap many 2cm behind the middle of your ear on the neck. Apply pressure with your finger
benefits at home too with a simple touch. and massage in a circular motion,” she says.

Face time
Sometimes, health and wellbeing concerns can be written
all over your face. “The chin represents the hormonal area,
laughing lines represent the colon and digestive issues, and the
nose bridge represents the spine,” says reflexologist Paolo Lai.
And because the face is nearer to the brain, facial reflexology
can be very impactful. “The face’s proximity to the brain and
cranial nerves makes it very powerful in impacting on the
body’s systems,” says Triyoga reflexologist Tansy Lihou-Smith.
“There are certain conditions that facial reflexology can treat,
such as migraines, bruxism (teeth grinding and jaw clenching),
Bell’s palsy and sinus conditions, such as sinusitis and hay
fever.” Coincidently, it has a rejuvenating effect on the skin too,
as the stimulation brings blood to the complexion.

Try it at home inner corner of your eyebrows

FOR EYE STRAIN Spent all with your thumb resting on the
day staring at a screen? Try inside of the eye socket and
this. “Slide your index finger index finger on the flat of the
up the bridge of the nose, brow. Hold for three seconds
resting the side of the finger and repeat three times.
gently on the tear duct of each FOR ACHING SHOULDERS
eye and rest in place for three If you’ve spent your day
seconds and repeat three hauling your bag around on
times,” says Tansy. Repeat on your shoulders, treat the brow
the other side. area, advises Paolo. “Pinch the
FOR HAY FEVER To eyebrows, starting from the
decongest your sinus areas on centre and moving out towards
the face, use your index finger the temples. It really relaxes
pads to rotate on points either the neck and shoulder area,”
side of your nostrils. Pinch the he explains.

51
 Can you really
breathe yourself
better? Faye
* M
yourself
Smith went on i

an oxygen-filled I
mission to find out '
 BETTER BREATHING HEALTH

orget signing up to an
expensive gym class
- we already have the
most effective (and
free!) piece of equipment to
boost our wellbeing - our lungs.
The problem is we’re not always
using them to their full potential. Boost your
But by making simple
adjustments to the way you
body
inhale and exhale, you can profit Breathing correctly can also slow
from a host of health benefits. your heart rate, lower blood
‘By changing the way you pressure and divert blood supply
breathe, you can improve your towards the digestive and
physical health, plus mental and reproductive systems. This
emotional wellbeing,’ says results in a positive impact on
breath coach Stuart Sandeman, physical issues, such as asthma
founder of Breathpod and respiratory problems, heart
(breathpod.me). ‘Learning conditions, headaches, insomnia,
to breathe properly will have addictions, digestive ailments
a positive effect on the way and managing pain control.
you feel, think, act, operate
and perform.’
Are you
Time for breathing
inner peace right?
Controlling your breathing can It’s often easier to see the
cause the stress hormones damage caused by breathing
adrenaline and cortisol to drop, incorrectly. For example, most of
which deactivates the stress us breathe too shallowly, which
cycle. ‘Breathwork helps release can reduce the oxygen supply to
deep emotional blockages to the brain’s blood vessels,
give you a deeper relaxation and causing headaches. And, if you
clear any feelings of lack and think about when you were last
limitation,’ says Stuart. ‘It can help in pain or discomfort, your
you work through stress, anxiety, breathing probably increased or
grief, panic attacks, phobias and you held your breath. ‘One in
depression, which can lead to a 10 of us have symptoms of
happier, healthier and more dysfunctional breathing,’ says
peaceful you.’ Stuart. ‘And we all have
experiences in life that affect the
way we breathe. To ensure
you’re breathing correctly on a
day-to-day basis, check in with
“One in 10 your breath throughout the day.’

of us have Breathe in and out through

your nose, not your mouth.
symptoms of 2 Use your diaphragm, rather than

dysfunctional your chest (ensuring your belly

rises before your chest). Breathe
breathing" in and out, not up and down.
3 Keep breaths regular, gentle,
quiet and slow.

53
 Speak to
your GP if you
have any medical

What to do conditions before

trying these
The beauty of our breathing techniques.
exercises (below) is that they
can be practised almost
anywhere, at any time. ‘Some can be
done on the go, while others require
more stillness,’ says Stuart. And take
your time. ‘Like with anything, regular
practice can help unnatural feelings
subside,’ says Stuart. ‘To change a
deeper routed habit or pattern,
changes can take a month or two of
daily practice.’ Try these breathing
exercises for extra body benefits...

BREATHE TO... BREATHE TO...

1 BOOST HAPPINESS
‘This can induce gamma waves in
the brain and feelings of calm and
happiness/ says Stuart.
breathing can restore balance
when you’re feeling off kilter,’
EASE JOINT PAIN
‘Pain triggers stress receptors in
all areas of the body,’ says Stuart. ‘Short,
shallow breaths activate stress receptors,
Sit up straight with your eyes closed says Stuart. ‘It’s a way to hit the which heighten heart rate and stress
and gently smile. reset button.’ hormones and spike insulin levels. This
Place index fingers in your ears. Sit comfortably, spine straight. increases muscle and joint tension,
Inhale deep and steady through Rest left hand on lap and bring increasing pain, but deep breaths allow
your nose. right hand to your face. more oxygen to the muscles, which
Exhale slow and controlled, making Close eyes, take a deep breath loosens the fibres to relax.’
a humming sound (‘mmmj. in and out via your nose. Breath in for five. 3 Breath out
5 Repeat five times. Close right nostril with right Hold for five. slowly for 10.
thumb, inhale through left nostril
BREATHE TO... slowly and steadily.
EASE STRESS, PANIC Pause as you close left nostril
OR ANXIETY with right ring finger and open
‘Box-breathing can change flight-or- right nostril.
fight mode to rest-and-digest,’ says Release breath slowly through
Stuart. ‘It helps you to relax and calm.’ right nostril.
‘Go with what feels
Inhale through nose for four seconds. Inhale through right nostril
comfortable for you,’ says
2 Hold breath for a count of four. slowly and steadily.
Stuart. ‘This is situation
3 Exhale through your nose for a count Pause as you close right nostril
dependant and not
of four seconds. with right thumb and open left
k always possible.’ j
Hold your breath for a count of four. nostril.
Repeat four times. Breathe out through left nostril.
Repeat sections 3-8 above for
BREATHE TO... 10 cycles.
CONTROL BREATHE TO...
MENOPAUSAL
HOT FLUSHES
‘Coherent breathing is a really
effective way to manage menopausal
FEELING
LIGHT­
6 SLEEP WHEN
STRESSED
‘Here, we want to slow the mind in
order to nod off,’ says Stuart.
hot flushes,’ says Stuart.
HEADED? Inhale through Exhale through
Breathe in for 3 Repeat for 10
‘You may be breathing too fast,
your nose for a pursed lips for a
four seconds. minutes twice a count of four. count of eight.
so slow down,’ warns Stuart.
Breathe out for day and at the ‘Plus, a sensation of tingling
Hold breath for Repeat four
six - gently. start of a hot flush. 1
hands is down to a drop in
a count of six. times.
1 gw
1 V
J
. CO2, which can occur if
exhaling too hard.’

54
 BETTER BREATHING HEALTH

‘It was trickier

than I thought’
Wellbeing Editor
Faye shares her
experience...
e had issues with
not getting to sleep
quickly for a few months.
I initially thought the 'sleep
when stressed’ breathing exercise
would be easy but the first few
nights I tried it, I was really
distracted, and doing four rounds
seemed an almost impossible
task - I could only get through
one before I lost focus, probably
because my brain was so wired.
After three days, I got used to
the technique, but was more
focused on getting it right rather
than relaxing. After a week, I
began to see a difference and,
since then, the breathing
meditation has become part of
my regular wind-down routine.
Three weeks on, I look forward
to doing it. It definitely helps me
de-stress, making falling asleep
a lot easier.’

BREATHE TO... LOWER

WORDS: FAYE M SMITH. PHOTOS: GETTY, ZOE LOWER, CECILLEPHOTOGRAPHY.COM

7 BLOOD PRESSURE
‘This one involves simply
doubling the length of the exhale to
the inhale length,’ says Stuart.
Inhale through Inhale through
your nose for a your nose for a
count of four. count of six.
Exhale through 6 Exhale for
pursed lips for a a count of 12.
count of eight.
Inhale through
your nose for a
count of five.
If the increase is
Exhale
through too much just
repeat steps
pursed lips for
a count of 10. k 1 and 2.

55
 re you sitting bolt upright
while reading this? Give

A yourself a pat on the

back. Posture problems
are on the rise with excessive device
use and our increasingly inactive
lifestyles, leaving many of us
slumped, slouched and hunched -
with alarming health consequences
as a result. In 2017/2018, over 6.6
million working days were lost due
to musculoskeletal disorders, and
65% of people are experiencing neck
and back pain at least once a month.
It’s time to focus on our form...

Slouching isn t just bad for

the body, it can crush your
confidence too. Here’s
how to straighten up
for better health...

56
 PERFECT POSTURE HEALTH

Good foundations posture also creeps up on us, which is

It goes without saying that carrying why it’s easy to ignore. ‘You don’t get
yourself well looks good - tweaking bad posture overnight, yet it’s insidious,’
your body position can give you grace says Lynne, adding, ‘The way you hold
and elegance - but adopting a straight your body becomes habitual, until you
stance has huge health advantages realise you may have a problem.’
too. Back pain relief, better breathing
and improved digestion are just some Quick corrections
of the physical benefits that experts The good news is that no matter what
pin on proper posture. Women’s your age, it’s entirely possible to turn
health physiotherapist Claire O’Kane around the effects of bad posture -
(thebodymechanics.co.uk) says that it just takes a little commitment to
correct posture is particularly important the cause. ‘The body has the ability to
because it keeps the bones and joints adapt so it will change if you give it the
in alignment, so that the body’s muscles chance,’ says Lynne. ‘You’ll need to
are being used optimally. work harder at 65 to get the same
‘It helps to reduce a build-up of results than you would have got at 45,
tension in the muscles, which will but with awareness, more targeted
eventually lead to pain and abnormal exercises and more repetition, it’s
wearing of joint surfaces,’ she explains. possible to improve posture at any age.’
In short, bad posture poses the risk of And it’s the small, daily actions that can
physical problems as we age and can make a big difference...
potentially lead to the need for surgery ADJUST YOUR LOAD. Do you always
later in life. ‘Adjusting your posture is carry your bag on the same shoulder?
also a way to feel more energised and Most people have a ‘strong side’ of the
look instantly younger,’ adds Claire, body that does all the donkeywork, but
‘When people stoop and slouch, it alternating sides when carrying heavy
really adds on the years.’ items will help keep the body balanced.
Considering the average woman’s
A slouch epidemic handbag weighs around 61b - that’s
So what are we doing wrong? One of equivalent to about three bags of sugar
the main causes of terrible posture is - it’s worth being mindful how you’re
that as a nation, we’re simply not moving lugging it around.
enough. ‘A sedentary lifestyle, being RETHINK YOUR WARDROBE.
slumped over a device, remaining in Tight, ill-fitting clothes can throw off
the same hunched position for too long the body’s alignment. Get properly
and not exercising enough, is to blame,’ measured for a supportive bra and
says Claire. And as we get older, our consider swapping your heels for
muscles become weaker and so the flats. High heels can take the hips
effects of gravity pulling us down into and spine out of a healthy position
a stooped, collapsed position are and push your body weight forward
harder to overcome.’ through the balls of the feet.
Considering most daily activities TAKE A POSTURE BREAK. Back
involve only flexing the spine forward, and neck-tension are common with
it’s no wonder the shape of our frame computer and laptop users and even
DID suffers from this repetition. ‘Whether looking down at your phone for a long
we’re working at a desk, looking after time encourages bad posture. Take
YOU children, driving or cooking, it all tends regular screen breaks where you get
KNOW? to be done in the forward flex spine up and stretch. ‘For working, invest
position. We actually do very little in in a good chair, and a standing desk
Good posture prevents
life where you take the spine the other can help to ensure more movement
1
constipation and
way - lifting backwards - which would throughout the day,’ says Claire.
incontinence
balance things out,’ says Lynne BE BODY AWARE. We don’t often tune
Robinson, founder of Body Control in to how we’re sitting or standing so take
Pilates (bodycontrolpilates.com). Bad a moment to self-scan your body »

57
 F ‘The body 1
to check its position. The optimum
should work in a very
‘stand tall’ posture recommended by Pilates for posture natural way and in the
British Chiropractic Association (BCA) is Often, knowing how you should be standing or
way it’s intended to. Your
ears, shoulders, hips, knees and ankles sitting, and being able to put your body in that |
core needs to be able
all in a straight line, with the belly position for longer periods of time, are two very
to cope with the strains
button pulled in towards the spine. separate things. ‘Pilates is a great exercise to
that life puts on it,’
AND... BREATHE. ‘Place your hands improve posture because it gives you awareness
k says Lynne. a
on your abdominal area and feel your of the body along with the general strength and core
belly move as you inhale and exhale. stability to physically make those changes,’ explains
Do this as many times a day as possible Lynne. ‘With bad posture, you might have some muscles
to improve your posture and overall overworking and some underworking so it’s all about rebalancing those too.’
spinal health,’ explains spinal surgeon
Dr Ken Hansraj.
STRAIGHTEN UP. Elongating the THE RELAXATION POSITION alignment and movement.
spine is so very important as we get Taking 10 minutes a day to relax Breathe in wide and full.
older. ‘Lengthen up through your spine in this position can make a huge Breathe out, and gently squeezing
by imagining a balloon on a string difference to your posture. It allows your back passage, bring this feeling
attached to the crown of your head. It’s the spine to lengthen out and your forward to your pubic bone. Then
not about holding yourself tightly, so shoulders to open and relax. gently draw these muscles up inside.
don’t pull your shoulders back or force Breathe in and hold this internal
your body into position,’ says Lynne. 1. STARTING POSITION ‘core’ connection.
WORK IT. ‘The deep stretching of the Lie on your back, knees bent, feet Breathe out and fully release.
muscles that can be achieved in a yoga hip-width apart and parallel. Have Try a few more times just to become
or Pilates class is beneficial - even just a flat, folded towel under your head. aware of this core connection.
once a week, and swimming or dancing Check that your pelvis is level (neutral),
are posture-improvers too,’ says Claire. your spine retains its natural curves. 3. REVERSE THE HUNCH
Take a few deep breaths, allowing This is a great way to reverse a
The posture pros your ribs to expand fully on the in hunched posture. Support your head
If you feel like your posture needs breath and close on the out breath. with a folded towel and take another
professional help, body-work therapy rolled towel and place it along your
can realign, rebalance and reverse 2. TO CONNECT TO YOUR CORE upper spine while in the relaxation
bad habits in the body. MUSCLES position. Stay over the towel for up
ROLFING Ballet dancers use this You can use this core connection to 10 minutes before slowly rolling
hands-on therapy to improve posture when you need to control your on to your side to come off.
and gain flexibility. In a rolfing session,
your practitioner will manipulate
and move the body structure back Wellbeing boosting
into its correct position muscle by According to a study by the University
muscle, via the inter-connective of Auckland, straightening up can
tissues. The aim is that the body promote better self-esteem, confidence
will recognise the realignment and mental wellbeing, compared to
and retain the corrected positions. slumping, which was found to increase
To find a certified rolfer, go to stress levels, negativity and sadness.
rolfinguk.co.uk Harvard psychologist Amy Cuddy
THE ALEXANDER TECHNIQUE also believes in the power of posture
In this one-to-one taught practice, on the mind. She kicked-off the craze
you’ll gain understanding and of‘power posing’ when she gave a TED
awareness of your body - from Talk stating that, ‘Our bodies change
how you stand to the way you hold our minds, and our minds can change
your neck - to improve posture and our behaviour, and our behaviour can
encourage healthy movement. The change our outcomes.’
Alexander technique is now available Her studies revealed that putting the
through some NHS outpatient services body into ‘high-power’ positions for at
to help back pain, or visit paat.org.uk least two minutes can create positive
to find a private teacher. feelings and assertive behaviour.

58
 PERFECT POSTURE HEALTH

How to power pose

Try these simple high-power body poses to boost your confidence and increase
your ability to deal with stress...

VICTORY POSE THE SUPER

1 It’s what champions do at

the finish line and you’ll see
performers in this position as they lap
up their applause on stage. To get into
STANCE
Standing face forward with
your feet planted wide apart gives the
body a strong, stable base. This position
the victory pose, raise your arms into physically takes up space, so you will
a giant V and hold your head high. dominate with your shape and give
Being in this pose for just 2 minutes yourself immovable confidence. It’s
will immediately increase your energy also a quick and easy pose to get into,
and boost your confidence. which can be done anywhere.
TRY IT... when you have a moment TRY IT... for a power surge during
alone before an important event a disagreement

LADY BOSS
Placing your hands behind
your head, with elbows flared
out, opens up the body and gives off
an air of relaxed authority and carefree
confidence. You can use this stance
either standing or seated.
TRY IT... when you want to look in
control, take a risk, or pitch an idea
WORDS: ALI HORSFALL. PHOTOS: GETTY, ANNE-MARIE BICKERTON

WONDER
WOMAN CHECK
This classic crime­ YOURSELF!
fighting pose exudes strength and Avoid these low-power postures
assertiveness. Adopt a wide stance, that will zap your confidence
place your hands firmly on your hips and Arms crossed
open out your chest. Tilt up your chin to Hunched shoulders
maximise the power of this pose. Hands folded in lap
TRY IT... to give you confidence when
talking to a group

59
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 beauty
64 76
Skin saviours DIY beauty
Discover nature’s skincare heroes Make your own all-natural beauty products

72 80
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Have a good hair day, the natural way A free facelift, with no needles in sight!
 saviours
Soothe, smooth and save your skin with
our guide to the best natural remedies
 SKIN SAVIOURS BEAUTY

Dry skin and eczema

If you suffer from flaky, dry or sore skin, the answer might be lying in your food cupboard!

our skin is the largest

USE COCONUT old-fashioned remedy that is still used
today. Oatmeal refers to rolled, cut oats
OIL FOR DRY

Y
organ in the human rather like a coarse flour, as opposed to
body, and one of the PATCHES large whole oats. Soaking in an oatmeal
most complex too. It’s Why it helps bath can help relieve the itchiness and
open to the elements If you’ve only ever used coconut oil for irritation that often comes with eczema.
and works hard to protect your cooking, you’re missing out! Coconut oil It’s also thought that an oatmeal bath
body, regulate temperature and has so many uses, and one is as a can provide the skin with some
provide immunity. moisturiser for dry to very dry skin. protection against further dryness and it
Your skin can suffer from a number Coconut oil is made up of natural fats can help the skin to maintain its natural
of conditions throughout your life, and fatty acids. It has antimicrobial PH balance.
from sun and wind damage, dry properties too. It forms an oily layer over How to use it
patches and spots, to the natural your skin, helping your skin to retain its You need to use ‘colloidal oatmeal’,
process of ageing. There is a huge natural moisture, as well as adding extra which is very finely ground so it
market in products promising to hydration. In doing so, it stops the skin dissolves in water. You can buy this
from drying out and can make it look ready ground or you can make your own
combat these effects and renew your
plumper and fresher.. by blending normal oatmeal into a fine
skin. But adding more and more
chemicals to your skin could be How to use it powder. You can test if it’s fine enough
doing more harm than good.
While coconut oil is safe to use by dissolving a small amount in a glass
anywhere, it’s not recommended to use of water and check it is absorbed. To
Nature provides us with so many
it on your face as it could clog your pores have an oatmeal soak, add about a cup
solutions that work with your skin to
and cause breakouts. However, for dry of colloidal oatmeal to a warm (but not
help soothe, restore and replenish.
skin or eczema on your body, coconut oil hot) bath full of water. Soaking for 10
Even the top beauty manufacturers
can provide much-needed relief. Use minutes is plenty - too long and it can
know this, with natural components
small amounts of pure virgin coconut oil start to dry out your skin. Rinse
being added to their concoctions to
on any sore patches, either on its own or off, pat yourself dry and
reap their benefits.
as a top layer over your usual moisturiser apply your chosen
You don’t need a fancy moisturiser,
to seal in the protection. moisturiser.
when you can go back to basics.
Many natural remedies are easy to
source - you might even have them
TRY AN OATMEAL
lying around your home. In this SOAK TO HELP
guide, we’ll explore simple ways to RELIEVE ECZEMA
use natural products to solve and Why it helps
relieve common skin complaints. The thought of adding porridge oats to a
bath might sound a little odd, but it’s an

honey, as this ensures if has the healthy

APPLY HONEY TO bacteria you need for your skin. Make sure
DRY SKIN you do a patch test first, to check for a
Why it helps reaction. You can simply apply honey as it
Honey is one of nature’s wonder remedies is to small areas, or you can apply a thin,
and has many potential uses. One such even layer to your whole face as a mask
application is for dry skin, as it can speed and leave for about 20 minutes before
up your skin’s natural healing processes. rinsing off. It also blends really well with
Honey can also help if you suffer from other ingredients to make different masks
eczema or psoriasis thanks to its potent - for example, blend with a little olive oil,
natural compounds. which helps make the mixture smoother to
How to use it apply, and also imparts its own dry-skin
You need to use a raw, unpasteurised soothing benefits.
 Oily skin
If you have oily or shiny skin, these remedies could
help you to mattify and freshen up

ABSORB OIL WITH MAKE A SCRUB

EGG WHITES FROM ALMONDS
Why it helps Why it helps
Eggs are high in protein, but did you Ground almonds can be used to make your own facial scrub at home.
know that using egg whites on your skin They are coarse enough to help lift any dry skin, but they are really useful
is thought to absorb excess oil and for oily skin as they can also help to absorb excess oil on the skin.
tighten your skin? They are also Almonds are also high in Vitamin E, which can help heal any scarring from
reported to help shrink large pores, spots or acne.
giving your skin a more even texture How to use it
and reducing shine from an If you’re allergic to nuts, then definitely don’t try this one! Make your own
overproduction of oil. face scrub by grinding up raw almonds until you have about 3 tsp worth.
How to use it Add to 2 tbsp of raw honey and mix. Apply to your face in a gentle, circular
Egg whites are usually combined with scrubbing motion, then rinse off with warm water.
other ingredients to create a homemade
face mask, as they are good at binding
liquids together. The simplest solution
for oily skin is to combine one egg white
with 3-4 drops of fresh lemon juice.
Whisk to the two together and apply to
CONTROL OIL PRODUCTION
your face. Leave for up to 20 minutes, WITH JOJOBA
before rinsing off. This combination can Why it helps
also help dark circles under your eyes It might seem counterproductive to use an oil, but actually there are
- so it’s a double win! many oils that can be used on your skin to combat an overproduction
of sebum - the oily substance produced by your body’s sebaceous
glands. Jojoba oil is one of these, and comes from the jojoba plant.
Jojoba oil is quite similar in its makeup to natural sebum, so your skin is
signalled that it has enough sebum and doesn’t need to produce any
more. This helps your skin to regulate its own sebum production, while
keeping your pores unclogged and your skin soft.
How to use it
Make sure you use pure jojoba oil. You only need a very small amount
on your hands, which you can then massage into your face. It’s a gentle
oil that can be used as a carrier oil as well for other essential oils, such
as tea tree oil if you suffer from spots alongside the oily skin.
 SKIN SAVIOURS BEAUTY

Signs of ageing
You can reduce the signs of ageing with some
simple home remedies

SMOOTH WRINKLES WITH EVEN SKIN TONE

ALOE VERA WITH YOGURT
Why it helps Why it helps
If you’re trying to smooth fine lines, aloe vera might be the natural solution If you’ve got a pot of natural yogurt in
you’re looking for. Aloe vera has so many uses on the skin, from soothing the fridge, it can be so much more than
sunburn to healing acne. Research has shown that it can be effective at a simple, tasty snack! It’s thought that
improving the appearance of wrinkles, increasing the elasticity of the skin and yogurt can help to brighten your skin’s
boosting collagen production. In effect, it improves the texture of the skin and natural tone and lock in moisture making
makes it appear plumper, thereby making wrinkles less obvious. it appear plumper, and therefore more
How to use it youthful. It is also reported to correct
Aloe vera can be taken as a supplement or applied topically. Applying it uneven skin tone and help reduce the
topically means you can directly benefit from its moisturising effects while appearance of age spots.
improving your fine lines. It’s easy to buy a pure aloe vera gel, but you could How to use it
also grow your own plant at home - they are easy to look after. Simply cut Ideally, you want to use a natural, plain
open a fresh leaf and scoop out the gel inside. Apply as a thin layer all over yogurt. Cow’s milk is good for its high
your face and leave for up to 10 minutes, before rinsing off. Make sure you do a calcium levels, but you can also use
patch test before the first application. plant-based yogurts if you prefer or
have a milk allergy. Greek-style yogurts
can be easier to apply as they are
thicker. Usually other ingredients are
added, such as honey, lemon juice, aloe
vera or turmeric. A yogurt mask can be
applied and left for up to 15 minutes
before being rinsed off.

COMBAT AGEING WITH

VITAMIN C
Why it helps
Of all vitamins, vitamin C is the best for helping combat the signs of
ageing on your skin. Vitamin C is naturally found in your skin and
plays a key role in collagen production, keeping your skin youthful
PHOTOGRAPHS GETTY IMAGES WORDS JULIE BASSETT

and healthy. It can decrease cell damage, heal damaged skin,

make your skin firmer and reduce wrinkles - a real wonder vitamin!
How to use it
Vitamin C can be taken orally, as either a supplement or in your
daily diet. You can also apply it topically by purchasing a serum
that can be applied directly to your skin. There are now lots of
beauty products that offer the power of vitamin C, but often this is
in only tiny amounts. It’s best to go for a serum with as few
ingredients as possible, such as a concentrated vitamin C with
hyaluronic acid - look for at least 10-20% pure vitamin C
concentration for the best effect.

67
 V

Chapped lips
Get baby-soft, smooth lips with these easily
sourced natural ideas
Wz

EXFOLIATE WITH HYDRATE LIPS WITH CUCUMBER

A SALT SCRUB Why it helps
Why it helps Cucumber is an age-old remedy for use on the eyes, to help reduce
Exfoliating your lips can help to remove puffiness and dark circles, but did you know that the humble salad
dry skin, but it’s important to use a vegetable can help your lips too? Cucumber is well known for its
gentle formulation or you will end up hydrating properties, and it is packed with vitamins too. Cucumber will
making them sore and red. You can help cool and soothe irritated skin, as well as add essential moisture
make your own lip scrub using products too. It’s perfect in summer in particular to cool hot lips.
from around the home. Most scrubs How to use it
need a coarse agent to rub with - the Slice the cucumber and gently rub it over your lips, then leave the
exfoliant - and salt is a great option. It’s juice for about 10 minutes before washing off. You can also rest the
anti-inflammatory and can soothe sore cucumber slices on your lips as you would on your eyes for a cooling
skin, while gently lifting dead skin cells effect. You can do this as often as you need to, for on-the-go relief.
to reveal soft, fresh lips. It needs to be
used alongside a hydrating base, but
there are plenty of options.
How to use it
Use a good-quality sea salt rather than
USE GREEN TEA TO
normal table salt - you need the larger SOOTHE SORENESS
granules to work as an exfoliant. There Why it helps
are lots of different recipes for Green tea is a great drink, with many reported benefits. Drinking a few cups
homemade salt lip scrubs. If you have every day is thought to help improve brain function, improve blood flow and
some petroleum jelly, you can simply give you a dose of antioxidants. However, green tea is also potent when
mix a small amount with some sea salt applied topically. It might seem odd to rub a teabag on your face, but those
to both exfoliate and moisturise. antioxidants and tannins are perfect for helping hydrate and soothe sore skin,
Coconut oil also makes a great base, as while the polyphenols may help with inflammation. Using green tea in this way
it’s known for its moisturising properties. can help heal dry skin and rehydrate lips.
You want roughly 2 teaspoons of your How to use it
hydrating base to 1 teaspoon of sea salt. Add a green tea bag to hot water, as if you were making a cup to drink. Let it
You could add a drop of a soothing cool - don’t apply to your lips hot! Once it’s cooled enough (warm is fine), lie
essential oil too, for an added boost, back and place the teabag on your lips. Leave for a few minutes before rinsing
such as lavender. off. Try to do this daily if you have very dry, chapped lips.

68
 SKIN SAVIOURS

Spots and acne

Problem skin can be treated with these all-natural remedies

TREAT ACNE WITH WASH YOUR FACE

TEA TREE OIL WITH APPLE
Why it helps
Probably the best-known and most widely accepted of all natural remedies
CIDER VINEGAR
Why it helps
for problem skin, tea tree oil is derived from the Melaleuca alternifolia tree,
Apple cider vinegar is a very potent
native to Australia. It’s often used in traditional spot remedies, but it doesn’t
home remedy for a number of different
need to be part of a medicinal product to have an effect. It can help with
ailments. Apple cider vinegar is a
both active acne breakouts, as well as with the scarring. Tea tree oil is both
product of apple cider fermented with
anti-inflammatory and anti-microbial, meaning it can heal, relieve and
yeast. It might not smell that great to put
reduce the swelling associated with spots and acne.
on your face, but it has a lot of uses.
How to use it
During fermentation, a compound called
Tea tree oil is a potent essential oil, so it’s not suitable for being used neat.
acetic acid is formed, which is known to
You should also do a patch test before applying. Tea tree oil needs to be
be both antibacterial and antifungal.
added to a carrier. You could include a few drops in a witch hazel toner for
How to use it
an all-over solution for ongoing treatment of acne and spots (see more
below). You can also mix a drop into aloe vera gel as a treatment to apply
Make your own face wash with apple
directly to spots. Other popular base carriers include coconut oil, almond cider vinegar and use daily to cleanse
oil or even plain distilled water. your face. This helps to remove oil and
dirt, as well as help prevent spots from
forming. It’s really simply to make -
simply add 1 tbsp apple cider vinegar to
about a cup of warm water, and use this
to wash your face or apply with cotton
balls. Rinse afterwards with plain water.
You can also use apple cider vinegar
neat on a cotton swab to apply directly
to newly formed spots to help them heal

TONE WITH WITCH HAZEL

Why it helps
Witch hazel is the name of a bush in the United States, and has a
long history of being used as a skin treatment. It helps to reduce
irritation and inflammation, which is why it is often used in the
treatment of acne or spot-prone skin. It can act as an astringent,
meaning it dries out your spots, and is a natural ingredient that can
replace harsher, chemical toners.
How to use it
You can buy distilled witch hazel from most pharmacies, or you can
source natural products where witch hazel is part of the ingredients
in a gel or serum. If you go for the distilled version, you can use it to
make your own toner by mixing with water. You could also add extra
ingredients, such as a drop of tea tree oil. You can also apply neat to
spots using a cotton swab.

69
 r

Seasonal issues
Winter and summer can both affect skin in
different ways; here are some natural solutions

USE EASE SUNBURN WITH

SANDALWOOD CAMOMILE TEA
Why it helps
ON HEAT RASH Camomile is a daisy-like plant, of which two
Why it helps species are used to make traditional, herbal
Prickly heat, or heat rash, is caused by remedies. Camomile tea is made from the dried
excessive sweating so is particularly flowers of these plants. They are packed with
common in the summer months. It polyphenols, which are thought to have an
causes a red rash to appear, made up of antioxidant effect. When consumed, the tea is
small, itchy red spots. Your skin can also thought to help lower blood sugar, reduce pain and
feel hot and sore. It’s most important to inflammation, and help with sleep and relaxation.
try and cool the skin down with a damp However, these healing properties can also be
cloth or ice pack, but there are natural applied directly onto the skin for a direct effect, and
can help the skin heal when sunburn as well as reduce
remedies that can ease the itch and
inflammation and pain.
pain. One of these is sandalwood, which
How to use it
is anti-inflammatory to help with swelling
If you have just a few, smaller patches of sunburn, make
and an analgesic to help relieve pain.
your camomile teas as usual, but seeping in boiled water.
You can buy sandalwood as either an oil
After 15-20 minutes, then apply the teabags directly to
or a powder.
your skin. You can soak a cloth in the tea itself and use that
How to use it
to apply the tea to a larger area, letting it rest of the affected
It’s best if you can get sandalwood as a
area for up to 30 minutes to provide relief. You can also make
powder for this purpose. Mix the a larger amount of camomile tea (say 5-6 bags’ worth) and add
powder with a little water to form a it to a cool bath, so you can soak your whole body.
paste-like substance. This paste can be
applied directly to the heat rash areas
and left on until the pain is reduced,
before rinsing off. You should do a patch
EASE WINDBURN WITH
test before applying, and it’s important SHEA BUTTER
not to apply on broken skin. Why it helps
In the colder months, wind and cold air can play havoc with your skin. If you’re
out in it for a long time, you might develop sore, red patches that sting as
though they are burnt - this is wind burn, and it can be common with skiers
and snowboarders. The sore skin might even peel, making it even more
sensitive in that area. It can be quite uncomfortable, and you should avoid
harsh skin treatments, which can make it worse. It’s better to use natural,
gentle solutions as a treatment. Shea butter, the fat extracted from the nut of
the African shea tree, helps to rehydrate and soothe the skin, without
clogging the pores.
How to use it
Try and buy unprocessed, raw shea butter if you can. Pure shea butter can
crystalise, so you may need to massage the pack before using. You only
need a small amount for a great effect, so squeeze a little on to your hand
and rub into the affected areas. You can also apply it before heading out into
cold weather, as this can help prevent wind burn in the first place.
 Common complaints
We round up some natural solutions to other
common skin conditions

REDUCE PUFFY
EYES WITH EASE ROSACEA WITH LAVENDER
POTATOES Why it helps
Rosacea is a long-term skin condition that causes redness on your nose,
Why it helps
cheeks, forehead and chin. It tends to come and go, and can be more
If you are prone to waking up with puffy
common in women and those with lighter skin. Men do get rosacea too and
eyes, you might be keen to know how to
often the symptoms can be worse. As the condition progresses, tiny broken
reduce them naturally. One of the
blood vessels can appear on the skin that don’t go away. There are various
most-common options is to use
triggers for rosacea, including certain foods, alcohol, caffeine and exercise.
cucumber slices, which we mentioned
While there are many medicinal solutions (and depending on severity, this
already in our section on chapped lips,
might be the best course of action), there are some natural remedies that can
where we discussed their hydrating
ease symptoms. Lavender is a natural anti-inflammatory and can help to shrink
properties. However, another very good,
the blood vessels in the face. It can also soothe and calm the skin. H
easily accessible and cheap solution is
How to use it
to use slices of cold potato. Potatoes
Lavender can be used topically either directly or in a carrier oil. It can also be
have enzymes and astringent properties
dropped into your usual moisturiser. You don’t need much - one or two drops
that make them especially good for
is enough to benefit.
tightening your skin and reducing
inflammation, plus they are safe to use
on the eye area.
How to use it
It’s best if your potatoes are cold, so REMOVE DARK UNDEREYE
store them in the fridge for this purpose. CIRCLES WITH TEA
Slice raw potato thinly and place over
Why it helps
your eyes. Lie back and relax for up to
Teas that contain caffeine and antioxidants can help to stimulate your blood
20 minutes to reduce puffy eyes.
circulation, which helps to lessen the appearance of dark circles or shadows under
your eyes. It also helps to shrink your blood vessels and tighten the skin, which also
helps to get rid of those dark patches. It’s best to use normal black tea for this, and
even better if they’re cold, as the cool compress will enhance the effects.
How to use it
Brew yourself a cup of black tea as usual, soaking two
bags in hot water for about 4-5 minutes. Then,
take the tea bags out and pop them in the
fridge for about 10-15 minutes until they
are cold. Lie back and place them on
your eyes, then relax for 15-10
minutes to let them do their work.
The best bit is, you can drink the
hot tea while waiting for the bags
to cool down!
Discover some of the most effective ingredients for keeping your hair
healthy, how and why they work, and how best to prepare them
 HAIRCARE BEAUTY

ne of the issues with The rose’s natural antiseptic properties

many commercial can also be beneficial when treating an
hair care products is irritated scalp.
1 that they strip away
1I

J
the natural oils from your hair Peppermint
and scalp - not to mention they Peppermint oil contains methanol,
can be packed full of chemicals known to promote circulation. When
and parabens. Thankfully, there applied to the scalp it can increase your
% 1
are plenty of natural remedies hair’s strength and encourage growth,
you can turn to, many of which helping to regenerate hair follicles.
can be found in your kitchen!
4 To make a peppermint hair
mask you will need:

5 drops peppermint oil

There are many different herbs that can

help to combat the loss of hair and
increase new hair growth and restore
your hair and scalp’s natural oils, from
B 1 tbsp coconut oil
2 tbsp olive oil

Mix the ingredients together and

massage onto the scalp (this is best
ginseng, which is found in many natural
shampoos and nourishes and boosts done on dry hair). Leave the mixture on
hair growth, to nettles, which stimulate for approximately 30 minutes then
the scalp by improving blood wash your hair as normal.
circulation, thereby protecting against
further breakage. Nettles are also Onions
packed with minerals essential for A slightly quirkier idea to encourage
healthy hair growth. Try drinking nettle hair growth is onion juice. Rich in the
leaf tea then watch your hair transform. antioxidant quercetin, onions are said
One particular hair hero is lavender to strengthen hair in as little as two
(Lavandula angustifolia), a well-known weeks. Rich in sulphur, this juice tends
and much-loved garden herb, not only to the hair’s roots and its antibacterial
for its scent but also as an attractor to properties protect the scalp from
bees and butterflies. This herb is a bit dandruff and infection. Onion juice can
of an all-round superpower, known for be combined with coconut oil (which
boosting hair growth and reducing promotes hair growth, nourishes split
A

baldness. The oil stimulates the scalp’s and damaged strands and adds a
circulation, balancing the natural oil natural shine to your locks) for a
production of the scalp and winning hair-care formula.
strengthening new hair growth.
Lavender oil is also a powerful To make it, mix together:
antiseptic and anti-inflammatory,
making it highly effective in combating 2 tbsp onion juice*
a dry and flaky scalp and dandruff. As a
natural insect repellent, it can also ward
off head lice. Another garden herb
known to nourish and promote hair
growth is rosemary. Used for hundreds
B 2 tbsp coconut oil
5 drops lavender or rosemary
essential oil

Apply the mixture to your hair and scalp

of years, it is also said to prevent hair then wait for 30 minutes before
from going prematurely grey. washing as usual with a mild shampoo.

Roses
Revitalise your hair with roses by * You can extract the juice of the onion by using
adding the petals to boiling water and a juicer or a blender. Begin by dicing your onion
allowing them to steep. Once cooled, and blending. You will then need to pour it
use the water as a rinse to condition through a sieve to extract the juice and leave
your hair and give it a healthy shine. behind the pulp.

73
 .f DIY 1
HAIR 1
MASK
See page 78 for a great

Dull, dry hair Split ends and frizz recipe to nourish

and condition
Everyone’s hair gets a little Split ends can be problematic, causing your hair to
your hair
damaged and dull from time to look frizzy and untamed. There are several nourishing

time, whether this is due to cold superfoods that can double-up as hair heroes to

and dry air in the winter or control frizz and smooth the appearance of split ends.

chlorinated pools, salty

seawater and intense sunshine Coconut oil dry and itchy scalp. Using a blender,
in the summer. Your hair goes Use it as a hair mask by liberally apply mix together two ripe bananas and
through a lot! Instead of some coconut oil to towel-dried hair 125ml (4.2floz) coconut milk. Cover your
heading to the hairdressers for (when the hair’s cuticles are still open), hair and scalp in the mask, leave on for
a costly treatment, try a working the oil from the mid-lengths all 30 minutes before rinsing well.
homemade one using an the way down to the ends. Once you’re
everyday kitchen staple. done wrap your hair in a warm towel to Avocados
maximize the body heat from your Another fabulous de-frizzer of tangled
head, which further helps to open up tresses, avocados boast an amazing
Tea the cuticles and allow the nourishing combination of nutrients that smooth
Many of us start the day with a coconut oil to penetrate. Leave on for and tame unruly hair. Bursting with
nice cup of tea, and it turns out half an hour, rinse and condition your vitamins A and E, biotin, essential fatty
that your hair can benefit from a hair as you normally would. Fine hair acids and antioxidants, this superfood
morning brew as well. Black tea will also benefit from lighter oils, such can be applied every other week to
is a fantastic way to revitalize as avocado or olive, as coconut can save your hair from a frizzy nightmare.
your locks to give them optimum weigh lighter strands down. You can mash an avocado by itself and
shine. Start by making a pot of apply it directly to your hair, or combine
black tea and enjoying your Bananas it with an egg yolk, 2 tbsp of plain
morning cup. Allow the rest of Rich in potassium and packed with yogurt or even 2 tbsp of mayonnaise,
the pot to cool. Once cooled, nutrients, bananas can help add life to all of which are amazing hydrating
pour the tea over your hair (best our dull and dry tresses. They also ingredients. Leave on your combination
done over the bath or sink) and contain a mineral called silica, which for 15 minutes then rinse well. You can
allow it to infuse for ten minutes. aids your body in synthesizing collage, also add a spoon of honey to the mix.
Then rinse off and enjoy your thus making your hair not only stronger As a natural humectant, honey attracts
shiny hair! but also thicker. Try it in a mask to and locks in moisture, combating your
moisturise your hair and also relieve a dehydration demons.

74
 HAIRCARE BEAUTY

Oily hair and product build-up

We all suffer from greasy hair from time to time, either through an overuse of hair
products or for reasons such as stress, hormonal medication or menstruation.
EOT ©GOT
Greasy hair occurs as a result of excessive sebum production. Sebum is an oil
produced by glands in the skin, and it is what keeps our hair and scalp naturally
With busy lives, sometimes we
moisturised. A build-up of oil leaves our hair looking lank and dull and stops it
just do not have the time to wash
smelling fresh. These excess oils can also cause skin irritation to your scalp.
our hair. As with any gap in the
market, the need to keep our
Tea Tree Apple cider vinegar hair clean while we are on the go
Try a shampoo with tea tree oil to Another cupboard hero if you need to has resulted in dry shampoos
benefit from its anti-inflammatory get going in the morning is apple cider becoming extremely popular in
properties, or one with seaweed vinegar. This will give you super shiny, recent years. But they are not the
extract, which will work to remove frizz-free hair and a clean scalp in no only solution. One super speedy
excess oil from the scalp. time. The vinegar balances the scalp’s tip to use if you’re running late or
natural pH, preventing the build-up of in a hurry is applying baking
Lemons hair product and helping to maintain a soda or arrowroot powder to
Lemons are another handy tool in the proper oil balance. Best of all, the your locks. These powder help
fight to keep your scalp and hair clean. mixture you need is super simple to absorb the dirt and oil in your
Not only do they absorb excess oil but make: Just pour 125ml (4.2floz) apple hair with ease. Apply with a
they also clear up dandruff thanks to cider vinegar in a jug and add the same make-up brush and dust it on
the hydroxyl acid they contain, leaving amount of warm water, then pour it over both your hairline and scalp,
you with citrus-scented, fresh, clean your hair. Leave for ten minutes before using your fingers to remove any
hair. This simple lemon and aloe rinse rinsing thoroughly. Another tip is to excess particles.
for oily hair will make your hair softer make sure you clean your brush If you find the pale powders
and ensure your scalp is free from regularly, as a build-up of product, dust don’t blend in well with your hair
product build-up and oil. The lemon and bacteria on its surface will transfer colour, you can try adding some
juice acts as an astringent, which will onto clean hair, making it look greasy. ground cinnamon (for redheads
help to control the production of Try soaking your brush in a bowl of and strawberry blondes) or
sebum, and the aloe vera repairs your warm water and cider vinegar. cocoa powder (for brunettes and
scalp and promotes hair growth. Add 1 dark blondes) to the mix,
tsp of lemon juice to a cup of warm adjusting the amount until you
water along with 2 tsp of aloe vera gel. reach a shade that blends in well.
Mix well and rinse your hair with the
mixture after shampooing. Leave on for
15 minutes and rinse off with cold water.
Repeat weekly.
WORDS: BEE GINGER. PHOTOS: GETTY
 For the ultimate in clean beauty, try these simple DIY face, hair and
body treatments that you can whip up at home - you’ll find many of the
ingredients in your kitchen cupboard. They make great gifts too!

76
 MAKE YOUR OWN BEAUTY

Olive & coconut TO MAKE

1 Ensure that your coconut oil is solid -
TO USE
1 Place a warm, damp face cloth on
cleansing cream in warmer temperatures it will be very your face for 20 to 30 seconds to open
Far from adding extra grease, oil soft or liquid, so chill in the refrigerator up pores, then pat dry with a towel.
actually dissolves oil. Massaging a for 30 minutes before use to solidify. 2 Massage a teaspoon of the cream
little of this oil-based cleanser into 2 Put the coconut oil and olive oil in into your face with your fingertips.
your skin will dissolve a day’s worth of a bowl and blend together using a Leave the cream in place for a further
bacteria, dirt and debris gathered in hand blender until creamy. 30 seconds, then use a warm, damp
your pores. The result? A clearer, more 3 Spoon the cream into your jar or face cloth to dab off any excess.
even complexion in between cleanses. other small airtight container and seal
with the lid. Store in a cool, dry place
Makes enough to fill 1 x 60ml where it will keep for up to 6 months
ointment jar in the airtight container.
4- 4 tbsp coconut oil
4-1 tbsp olive oil
Warm coconut
honey ultimate deep-
conditioyfng treatment
Raw coconut oi tains lauric acid,
which bi he protein in your hair,
helow ,protect breakage.
____________ Manuka
__________
honey is a natural antibacterial, helping
to target dandruff and remove impurities
on your scalp, whilst rosemary acts as a
stimulant to encourage healthy growth.

Makes enough for one application

4- 2 tbsp coconut oil
4-1 tsp manuka honey
4- 5 drops rosemary essential oil
4- 5 drops lavender essential oil

TO MAKE
1 If your coconut oil is solid, melt
the oil over a gentle heat then stir
in the honey.
2 Remove from the heat and leave
to cool for 2 minutes, then stir in the
essential oils.
3 Use immediately while the treatment
is still warm, which will help your hair
follicles open up on application.

TO USE
1 With hair damp, massage the warm
mask into your scalp and through the
length and ends of your hair.
2 Wrap your hair up into a bun (if long
enough), put a shower cap over the
top and leave the mask to soak in for
at least 30 to 40 minutes.
3 Wash out in the shower using your
normal shampoo (shampoo twice * ••
to ensure that all the.residue has
> z
been removed), and enjoy a
~ s tv
good hair day!
 MAKE YOUR OWN BEAUTY

TO MAKE
11f you are using the essential oil,
mix with the olive oil in a small bowl.
The caffeine in coffee has a similar 2 Add the remaining ingredients and
energising effect when applied topically mix together well with a clean spoon,
as it does when you drink it. It stimulates until a grainy paste is formed.
circulation and blood flow to skin cells, 3 Transfer to a small airtight container.
promoting radiant, glowing skin. Olive oil Use the first application immediately
deeply hydrates skin, and oatmeal gently after making, then store the remainder
but thoroughly cleanses and exfoliates. in the airtight container in the fridge
The orange zest aids exfoliation and and use within three days. TIP!
ensures you smell amazing too. If you leave out the
TO USE
Makes enough for two applications 1 Scoop out a portion of the scrub orange zest, this
using a spoon. will keep for up
essential oil 2 Apply to damp skin in the shower
and exfoliate in circular motions. There’s to one month in a • A . ■

no need to follow with moisturiser, (preferably) cool,

as your skin will be nourished and
hydrated from the olive oil. dark place.

/ ■■ ■-'Ci
PHOTOGRAPHS GETTY IMAGES/CULTURA RF, NASSIMA ROTHACKER

Recipes extracted

NAYUKAl SHI A HAH CAt( YatAlMgTS

by Sophie Thompson.
■k ■ -r -* 4 > V I »Jf V

Out now in paperback

,£12.99 (approx $18)
The new wrinkle-busting workout: forget botox or cosmetic surgery - a few facial
exercises could bring back that youthful glow...

e’re all looking for that firmed, and the skin attached to the ‘Face yoga is a natural, non-invasive

W
miracle cure to help muscles is also lifted and tautened, alternative to surgery and botox,’
smooth wrinkles and reducing lines and wrinkles.’ explains Danielle. Mt looks more
create a healthy glow, The exercises also boost circulation, natural than surgery and is safer than
but the solution could be just a few so more oxygen and nourishment having ops or using chemicals. We
simple exercises. Face yoga expert reach the cells of the skin, resulting in should all be able to look and feel the
Danielle Collins has developed a a clearer complexion. They also very best we can for our age and have
20-minute workout to tackle key stimulate collagen and elastin the tools and knowledge to look after
signs of ageing through a mix of production for smoother, more supple the health of our faces, just like we do
facial exercises, massage, and tighter-looking skin. What’s more, with our bodies. After two to four
acupressure and relaxation. Danielle’s workout, inspired by months, you’ll notice fewer fine lines
Just as your body needs regular age-old techniques from India and and less tension, and people will see
exercise to stay toned, the 57 China, promotes a sense of wellbeing you look healthier and more
muscles in your face and neck also and happiness. energised. In six to nine months
need to be exercised to stray strong people have reported they look and
and supple, she explains. As they feel many years younger, and feel
become stronger, they are lifted and more relaxed within themselves.’
 FACE YOGA BEAUTY

A natural facelift
Lift and tone your face from the inside out - with no needles in sight!
The following exercises target typical trouble zones associated with ageing skin.
Aim to perform them every day for a month and you’ll soon see results

SMILE FLIRTY EYES THEV

1 SMOOTHER
Hide your teeth with your lips and make
an O-shape, smile as wide as you can.
Repeat six times. Next, hold the smile,
Cover your teeth with your lips
and make an O-shape, pulling your lips
apart. Gently place your index fingers
under your eyes. Look up and flutter the
Cj JA Put both middle fingers together
between your brows. Apply pressure
to the outer corners of your eyes with
your index fingers. Look up and move
place a finger on your chin and move upper eyelids for 30 seconds. The only your lower eyelids upwards, making
the jaw up and down as you tilt the head part of your body that should be moving a strong squint. Relax, then repeat six
back. Relax, then repeat twice. is the eyelids. more times. Squeeze your eyes shut for
RESULT: Reduces lines around the RESULT: Reduces hollows under eyes, 10 seconds, then relax.
mouth. Lifts cheeks and jaw. lifts upper eyelids and lower face. RESULT: Reduces lines and wrinkles.

SMOOTH
/■, THE GIRAFFE
■ Place your fingers on the top
of your neck and stroke the skin down
as you tilt the head back. Bring your
head back down and repeat twice. Jut
Ak ROSY GLOW
(J Gently pinch skin all over the
cheek area with your thumb and first
two fingers for 30 seconds. Be careful
not to pinch yourself too hard, light
6 THE BROW
Place your fingers in the centre of your
forehead and smoothly sweep outwards
in horizontal lines. Repeat the move
out your lower lip, place your fingers pressure is sufficient. three times.
on your collarbone and point your chin RESULT: This action helps boost the RESULT: Great for circulation, to boost
upwards, pulling the corners of your circulation in your face and encourages collagen and elastin (to plump and firm
mouth down. Hold for four breaths. production of the vital plumping agents the skin) and to help free up tension that
RESULT: Helps tone and lift the neck. for a healthier-looking complexion. can cause deep-set lines.
PHOTOS (POSED BY MODELS): GETTY, SHUTTERSTOCK

TOO OWT Face yoga is said to

be one of Meghan
Always remove your contact lenses or glasses first. Markle's top
F Don't press down too hard on your face , just gentle pressure is enough. beauty secrets

Practise in front of a mirror to make sure you're getting the movements

right. Don't worry if you laugh - it helps release tension!
Try to breathe deeply in and out through the nose, unless otherwise
directed, as this will relax the mind as well as the muscles.
►r Drink a glass of water afterwards to hydrate the skin.
Use a good moisturiser after the exercises.
 FROM THE INSIDE OUT
Give your skin a boost by incorporating plenty of key nutrients
like vitamin E, zinc and omega-3 into your diet
our beauty regimen shouldn’t 1 Rub 1 tsp of oil over the fish fillets and
Hake with lemon

Y
be confined to what lotions season them well. Heat a frying pan
and potions you put on your over a medium-high heat and cook the
skin. One of the best beauty
& almond broccoli hake for 2-3 mins each side, until they
tips is to make sure you are enjoying
Thisa quick and satisfying meal is a are golden.
balanced diet full of all the nutrients great source of omega-3, zinc and 2 Bring a pan of lightly salted water to
your body needs to keep your skin vitamins C and E. the boil and cook the broccoli for 2-3 CH
D
Z
looking its best. These dishes provide a mins, until just tender.
CH
great combination of nutrients to Serves: 4 • 10 mins 3 Drain well, and return to the pan with O
LU
0
promote good skin health, such as the remaining oil, 2 tsp lemon juice, and
omega-3 fatty acids, which help protect • 2 tsp olive oil most of the flaked almonds. Season
against inflammation (therefore may • 4 x 120g (31/2oz) skinless and toss gently to coat, then pile on to
help conditions like eczema and acne); hake fillets, warmed plates.
antioxidants like selenium, vitamins C • 400g (14oz) Tenderstem broccoli 4 Top each dish with a fillet offish, a
and E to help protect against damage; • 1 lemon, halved drizzle of pesto and the rest of the
and zinc, which helps to repair the skin • 50g (11/2oz) toasted flaked almonds almonds. Serve with the remaining
and keep it supple. • 50g (11/2oz) pesto lemon, cut in wedges.

82
 SKIN-BOOSTING RECIPES BEAUTY

2 tbsp virgin olive oil

Quinoa & 2 cooked beetroots, sliced
into wedges
mackerel salad 2 tbsp seeds, such as sunflower
Oily fish like mackerel is a brilliant or mixed seeds
source of omega-3, which helps the
body fight inflammation. 1 Cook the quinoa according to pack
instructions (approx 15-20 mins). Drain,
Serves: 2 • 20-25 mins season well and stir through the parsley.
2 Meanwhile, bring a pan of water to the
125g (4oz) mixed quinoa boil and add the broccoli and peas. Return
2 tbsp chopped parsley to the boil, then cook for 3-5 mins, or until
90g (3oz) Tenderstem broccoli the broccoli is tender, before draining.
60g (2oz) peas 3 In a large bowl, toss the quinoa,
2 smoked mackerel fillets, flaked broccoli, peas, mackerel, spinach,
50g (13/ioz) spinach cucumber and onion together with the
60g (21/4oz) cucumber, thinly sliced oil. Fold through the beetroot and
1/2 a red onion, thinly sliced scatter with the seeds to serve.

i
 * 250g bag salad leaves 2 Grill the tuna steaks (if using) for 8
Tuna Nuxrise 200g (7oz) cherry tomatoes, halved mins until cooked, then set aside.
salad • 1 avocado, sliced
• 200g tin butter beans, drained
3 Put the French beans into a bowl with
2 tbsp water, and microwave on high for
This protein-rich salad is packed with
• 50g (2oz) anchovy fillets, chopped 2 mins. Drain and season. In a jug, mix
skin-boosting vitamins and makes the
• 24 black olives all dressing ingredients together.
perfect quick dinner or light lunch.
For the dressing: 4 Toss the leaves with the potatoes,
* 2 tbsp olive oil French beans, tomatoes, avocado,
Serves: 4 • 20-25 mins
• 1 tbsp white wine vinegar butter beans, anchovies and olives and
• 200g (7oz) salad potatoes, halved • 1 tbsp Dijon mustard divide equally between four plates.
. 4 eggs 5 Peel and halve the eggs, slice the
> 4 tuna steaks, or 2 tins of tuna in 11n a pan of water, boil the potatoes for tuna (or drain the tinned tuna). Then
spring water 10 mins. In a separate pan, boil eggs for arrange the eggs and tuna on top of the
200g (7oz) French beans, trimmed 7 mins, then remove and plunge into a salad, and drizzle the dressing over the
and sliced bowl of ice water. top before serving.

F Ice water
stops the eggs
overcooking and
V
keeps the yolks
bright yellow

84
 SKIN-BOOSTING RECIPES BEAUTY

Superfood salad
with miso dressing
Getting at least five portions of fruit and
veg a day is another skin-saving tip, and
a superfood salad is an easy way to help
meet that target!

Serves: 4 • 20 mins

• 200g (7oz) asparagus

• 200g (7oz) green beans, trimmed
and halved
• 200g (7oz) Tenderstem broccoli
• 8 shiitake mushrooms
• 1 red onion
• 2 garlic cloves
• 2 tbsp light olive oil
• 2 Little Gem lettuces
• 1 tbsp tahini
• 2 tbsp sweet white miso paste
• 2 tbsp lemon juice
• 1 tsp tamari soy sauce

1 Microwave the asparagus on high for 4 mins

with 1 tbsp water. Repeat with the green beans
and broccoli. Slice the mushrooms and onion,
and crush the garlic.
2 Heat the olive oil in a pan and cook the
mushrooms, red onion and garlic for a few
mins, until starting to soften. Add 2 tbsp water
and cook for 2 mins more.
3 Separate the lettuce leaves and divide
between four plates. Combine the veg and
serve on top of the lettuce.
4 Mix the tahini, miso paste, lemon juice
and tamari sauce. Drizzle over the salad.

Cranberry • 45g (11/2oz) desiccated coconut

• 60g (2oz) dried cranberries
muesli bars • 150g (5oz) mixed seeds
Avoid high-sugar treats like biscuits as You will also need:
these may lead to collagen damage. • 18cm (7in) square tin, greased
Opt for low-GI options instead, like
these oaty snacks. 1 Heat the oven to 180°C/355°F/Gas 4. Put
the butter, sugar and agave syrup in a pan.
Makes: 20 slices • Heat until the butter has melted, stirring
35-40 mins from time to time. Turn off the heat.
2 Tip in the rest of the ingredients into the
• 150g (5oz) unsalted butter pan and combine. Spoon into the tin and
• 45g (11/2oz) golden caster sugar press down well.
• 200g (7oz) agave syrup 3 Bake for 25 mins until just golden
• 250g (9oz) porridge oats brown around the edges. Leave to cool
• 100g (31/2oz) self-raising flour in the tin, then cut into slices.

85
88 98
Ayurveda Mindfulness
Try these holistic morning rituals The power of positive thinking

100
The great outdoors New ways to meditate
7 reasons why nature is good for you Finding your new happy place

94 104
Sleep well Healing melodies
10 surprising benefits of sleep Discover how music boosts your mood

97 106
Aromatherapy Your happiness prescription
Soothe your senses with scents How to get a dose of optimism
 AYURVEDA WELLBEING

your morning
Replace get-up-and-go with rise and reflect.
These easy-to-follow morning rituals, all of
which take just 15 minutes or less, will help...

e’ve all felt the pressure before you really have to, but working to protect, to sustain, to heal,’ says Mira
of the morning rush. on our happiness levels is something Manek (pictured right), author of Prajna:
From flying out the door we can’t leave to chance. Ayurvedic Rituals for Happiness. ‘The
with a gym kit and half It’s not all about elaborate yoga rituals could be anything - just a few
a piece of toast in hand to the manic routines and specialist equipment. moments to yourself to get your mind
pace of the school run, there’s always Incorporating small, simple daily rituals into calm mode.’
a last-minute addition to a lunchbox into your morning routine to set your So, if you’re ready to change your
or a stray tie that needs to be searched positive intentions for the day ahead approach to mornings and better
for - and it’s hard not to feel stress can have a big effect on your overall prepare for the day ahead, why not try
levels rising as we try to squeeze wellness over time. One study** showed some of the rituals from the book?
everything in against the clock. that people who performed rituals before
The good news is that, by setting our job interviews, sport matches and similar
alarms just 15 minutes earlier than usual saw their anxiety levels decrease and
and carving out some dedicated ‘me their performance levels increase.
time’ each morning - something 43% of ‘Starting the day with a moment of
Brits argue they don’t have enough of* observing and listening to your breath
- we can channel our inner zen and or making a mindful note of things
become more resilient to the everyday you’re grateful for automatically shifts Ayurvedic Rituals
challenges that life throws at us. Yes, the mind and body to a positive mode for Happiness
those dark winter mornings don’t before the day has even started - rather by Mira Manek,
exactly inspire you to spring out of bed like creating a ball of inner sunshine - (£12.99 / $19.99)

89
 SAY THANKS simply take the time you need to focus

MIND ‘This little gesture or acknowledgement

of small, but significant things in life
on doing the things you love,’ Mira says.
If your first thought is that you hardly
makes gratitude a habit, so that there’s have enough time in the morning as it
CHANGING HABITS IN QUARTERS a sense of abundance, not a lack, on is, fear not. A slow morning simply
‘Changing habits and forming new a daily basis,’ Mira says. means dedicating just 15 minutes on
practices and rituals can be daunting, Start your day by saying a simple a single morning a week to starting your
so rather than making very sudden thanks for the things you have, just day in a leisurely way. It could involve
changes that might not be sustainable, before you leave the house each anything from savouring a cup of tea to
start with small edits to your morning. This could be being heading out for a mindful walk in nature.
habits,’ suggests Mira. The thankful for the bigger
Want to change a things, such as the love BURN INCENSE
habit, but don’t know practice of you receive from your Used in meditation and prayer, incense
can help calm your senses and rid you
where to start? With gratitude will rid family and friends, or
the Ayurveda system, smaller things, such of any lingering negative energy. Attar
it’s done in quarters. If your mind as the view from your - a strong, concentrated scent distilled
you have four coffees kitchen window. from flowers, bark, leaves and wood,
a day, for example, start
of negative then blended in a base of sandalwood
by reducing to three, then thoughts HAVE A SLOW MORNING essential oil - is a popular scent choice.
two, then one. This can also A slow morning is a simple
work in reverse - start with five and lovely way to infuse your life Try: Sandalwood incense sticks,
minutes of daily yoga practice, with a dose of you. “Slow” doesn’t and many other scents, are available
gradually building up to 20. mean you have to slow your pace, but from health stores.

‘fire’, we need to pay attention to what

BODY we eat and drink. A warming concoction

first thing in the morning is an ideal way
to kick-start our digestive juices.
CHEW MINDFULLY
There’s no limit to the number of things To a cup of hot water, add:
we can do mindfully, and that includes • 1/2-1 tsp ground ginger
chewing. Taking time to chew not only • A pinch of sea salt or Himalayan salt
means you taste the food and notice • A few drops of coconut oil
the flavours, but it also translates into
better digestion. Digestion begins in SPICE UP YOUR BREAKFAST
the mouth. Our saliva contains digestive Adding a little spice to your porridge
juices, and teeth help to break down enhances the flavour and gives your
large chunks of food, making it easier body some warmth - just what we
for the stomach to process need at this time of year!'
what we eat. Breakfast Mira says.
Mira says: ‘Think of As our agni is quite
chewing as a sort of should be low until around 10am,
meditation, a real Ayurveda recommends
approached as having something light
appreciation of the
flavours, seasonality a morning and easy to digest for
and origins of food - breakfast to bring your
how it came from farm to
meditation body into balance.
fork, and the processes it rite
has gone through on this Try: Cinnamon porridge
journey - it’s quite amazing when with stewed fruits and walnuts:
you really stop to think about it!’ For the porridge:
4- 5 tbsp oats
MAKE A WARMING CONCOCTION 4- V2 cup water
According to Ayurveda, we all have an 4- V2 cup cow’s milk, nut milk or
inner agni, or digestive fire, in our belly coconut milk
that needs to be fed and kept alive. 4- V2 tsp cinnamon
And, in order to literally tend to this 4- 1 tsp (ground) flax seeds

90
 AYURVEDA WELLBEING

calming, classical or uplifting sounds -

or a combination of all three - that
induce happiness and relaxation.

Incense Sit upright in bed or on

and music a cushion on the floor and

just listen. If you find your
can set a mood mind wandering, just tune
into the melody and sounds.
of tranquillity to
Take deep breaths as
start your day you listen, gradually slowing
your breathing and settling
gently into your body. Imagine the extra
oxygen flowing into your brain, leaving
you feeling calmer, yet more awake.
Feel any fear move through your
veins towards your hands and feet,
and visualise it falling away from your
extremities. Shake your hands and feet
if you can, then lie down for a while and
let the renewed calmness pervade you.
Think only of the day ahead and
the small things that will make you
happy, whether it’s a gym class,
playing with a pet or having a hot
For the stewed fruits and walnuts: drink at your favourite cafe. Make
4- 12
/z apple or V2 banana
5
4
3
4- A little coconut oil or butter
SOUL a conscious effort to do this during the
day, and pick manageable activities you
(optional) know will fit into your schedule.
4- 3-4 walnuts MELT INTO A MORNING RAGA Although whatever situation you are
4- A little grated ginger or ginger As far back as I can remember, I woke dealing with in the present moment
powder (optional) up each day to the classical sounds might not change, regular meditation
of morning ragas and a sandalwood will give you the tools to help you both
1 Soaking the oats overnight is a agarbatti (incense) floating through the reflect on and reframe a given situation.
good idea, as the longer you soak house. It was a daily rhythm. During my
grains, the easier they are to digest. years living abroad in my 20s, I would BREATHE
2 Cook the oats with the water, often remember these two things fondly Anulom vilom’ - alternate nostril
milk, cinnamon and flax seeds for as the minute I opened my eyes,’ says Mira. breathing - is great for energising,
long as possible, adding more water Music has long been part of the detoxifying and balancing the energy in
if necessary. healing tradition of Ayurveda, and ragas the body, as well as helping to promote
3 While the porridge is cooking, - classical Indian music expressing blood circulation and relieve stress.
make your choice of stewed fruits. particular moods - are key. Our emotional ‘This is a lovely little technique to calm
Chop the fruit into small chunks and state often fluctuates between the the body, steady the mind and bring a
cook in a small pan in the coconut morning and the evening, and ragas little balance to your day,’ says Mira.
oil or butter, if using. Otherwise, adopt their notes and pitch to reflect
cook in a dash of water. Break the this. Morning ragas (examples on YouTube) With a thumb and first finger, close
walnuts into the fruits and stir well are softer and more melodious, to calm your nostrils. Remove your thumb and
to combine. (If you’re using apple, the nerves and lead the mind to breathe in deeply through the open
you might need a little extra water meditative states. Early-morning music nostril. Hold your breath for around five
if you want it to be soft.) leaves deep impressions on the mind, seconds, keeping the other nostril
4 If using, grate a 1cm piece of which is why, in many cultures, this is closed, then put your thumb back and
ginger into the fruits, or add the considered the ideal time for prayer. exhale fully from the other nostril.
ginger powder, and cook together. Continue, alternating between nostrils.
5 Once the porridge is cooked, MEDITATE Feel your stomach contract and
pour into your bowl and top with If you’re feeling overwhelmed by racing expand each time, and be aware of
the cooked fruits. Add raisins or thoughts or gripped by a feeling of your energy as you do this. Continue
a drizzle of honey if you want to anxiety, meditation is the ideal vehicle for a few minutes and try to do it for
sweeten your porridge. to calm the mind. Make a playlist of a little longer each day.

91
 The great outdoors doesn't just feel good for you - it really is.
Here's how nature is scientifically proven to help health and wellbeing
oodland walks, pottering
in the garden, and being
by the medical profession. Ecotherapy is
now being used as a social prescription,
Q EMBRACE THE
kissed by the sun's rays with the NHS making referrals from mental D ELEMENTS
all have the potential to health centres and rehabilitation units. Submerging yourself in cold water
improve our mood. Have you noticed Some people will go through life without sounds brutal, but there are healthy
that you tend to feel worse when ever suffering psychologically and they rewards. The father of medicine,
cooped up inside? So, it's no wonder won't experience vulnerability, says Hippocrates, used cold bathing in
that women head outdoors to heal Jess. For others, mounting stress, work his treatment of serious illnesses,
everything from midlife heartbreak issues, bereavements or relationship and recent studies show it can reduce
and menopausal anxiety, to more problems can take a toll. 'Mental health inflammation, improve circulation,
serious mental health conditions. issues can creep up and break a person's increase energy and trigger feel­
This medicinal form of nature is known resilience. That's when you can find good chemicals in the brain. Wim
as ecotherapy, and there's scientific solace in the natural world,' she says. Hof, aka the Ice Man, champions this
evidence to support its success. therapy and, through a combination of
INTO THE H ILI) cold water immersion and breathing
With hectic lifestyles that see techniques, claims his method can
INJURES us rarely alone, escaping to influence the body's entire nervous
1 PRESCRIPTION the wilderness can restore calm and system (wimhofmethod.com).
Ecotherapy covers a broad range of build resilience. One study in Health
nature-based activities that can enhance Promotion International found that wild, 4- TEMPTED TO TAKE A DIP?
health, explains Jess Bayley, ecotherapist solo adventures develop coping skills, Find your local wild swim spot to try
and project manager at The Centre for sensitivity to the environment, and cold water swimming. 'It's shown to
Ecotherapy (centreforecotherapy.org.uk). a sense of freedom that can increase boost our immune system through
'It's the conscious recognition that being general wellbeing. 'Visit a deserted increasing our white blood cell
in nature is effective in improving our beach on a stormy day and be lifted by count,' says Blue Health Coach Lizzi
wellbeing and that it develops people's the power of the sea,' suggests Jess. Larbalestier (goingcoastal.blue).
connection to themselves and the natural 'Or find a wide, open space and allow the Visit outdoorswimmingsociety.com
environment.' And this ethos is backed natural energy of the wind to affect you.' for tips on doing it safely.

92
 HEALING NATURE WELLBEING

/ he DEEP BREATH
Forest air boosts
n

immunity by
We're drawn to water for recreation
increasing white
and restoration - even a coastal walk
blood cells in
can affect mental health, says Lizzi.
'Ocean therapy is the psychological 1RD1 the body.**

benefit of spending time, and

GOODNESS H00DL1ND
learning new skills, in blue space,' she
explains. 'Swimming, diving or sailing
Over 60% of 45-65-year-olds enjoy / WELLNESS
gardening as a hobby, with studies The ancient Japanese practice of
allows you to fully harness the social,
suggesting that gardens become even Shinrin-yoku translates as 'forest
emotional, cognitive and physical
more important to us as we get older. It's bathing', and is the act of relaxing
benefits of the sea.' Evidence shows
a source of physical activity, gives a sense among trees. 'Spending time in a
that proximity to water positively
of purpose and can stave off loneliness and forest is like a mini-retreat and can
impacts breathing and heart rate, and
negative emotions. 'The exercise, fresh air, work wonders for how we feel,' says
creates a positive mood thanks to a
eating wholesome, self-grown fresh foods, Ellen Devine, wellbeing projects
release of 'pleasure' neurochemicals
sharing those foods with others, caring for managerat Forestry England.
such as oxytocin and
wildlife and growing plants, all support 'Forests are a haven for escape and
dopamine. 'In blue space,
TONIC WATER the body and mind so beneficially, agrees are especially restorative environments
internal chatter quietens,
Spending just Horticultural therapist Deb Hoskin where we become more mindful
awareness of time
two hours a week (horticultural-therapy-trust.org). 'No matter and our mood settles. The senses
shifts and we become
by the coast can how deep someone's sadness or emotional are stimulated by subtle shifts in
mindful of our
be beneficial for trauma, garden projects create the temperature or the scent of pine
connection with the
mental health.* opportunity to find inner calm - enough needles crushed underfoot, and
wider world,' says Lizzi.
to live a better quality of life,' she says. this plays a role in reducing stress.'
6
b FOREST BATHING FOR NOVICES
PEUESE THE EUYS 1 Turn off devices Don't let screens
Some sun exposure is vital for good cancer- especially breast cancer- heart distract you from your relaxing,
health. On sunny days, the brain disease and type 2 diabetes, and slow sensory experience.
produces more serotonin that can ward down the ageing process,' says Dr 2 Take it slow Move through the
off mild depression and poor sleep, and Marilyn Glenville. forest at a pace that lets you see,
natural sunlight triggers the body to make 4 - STAY SAFE So, how much unprotected smell, hear and feel your surroundings.
vitamin D. This then helps the body to sun exposure is needed to make enough 3 Breathe deep Take long, deep
absorb calcium and phosphate for vitamin D? This depends on skin type, breaths and exhale air for twice as
strong bones, teeth and muscles. 'We the time of day or year and where you long as you inhale to send a message
know that vitamin D is important for are in the world, advises Cancer Research to the body that it can relax.
bone health during the menopause, but UK. For lighter skin tones this can be 4 - Visit woodlandtrust.org.uk (UK) or
research shows that adequate levels of less than 10 minutes a day; darker skins discovertheforest.org (US) to find
vitamin D may also reduce the risk of require more. your nearest forest.

93
 Getting decent
shut-eye boosts
our bodies and
brains, but did
you know about
these lesser-
known gains of
good rest?
 SLEEP WELLBEING

leep is invaluable, yet we

don’t always prioritise it. YOUR BODY FIGHTS BACK
It’s well documented that ‘Research found that those who sleep less than
modern life disrupts this
six hours a night are over four times more likely
vital function and, as a result, our
physical and mental health suffers.
to develop a cold,’ says clinical pharmacist Mike
Around 40% of the UK population Wakeman. ‘Given that infectious illnesses like ’flu and
has sleep issues*, and studies show pneumonia remain one of the leading causes of death,
that interrupted sleep is as damaging data suggests that sleep duration is _____
as no sleep, signifying that quality is
essential for immune health.’
as important as quantity.
‘Good sleep deserves attention,’ GET
says The Sleep Council’s Jessica
Alexander (sleepcouncil.org.uk). YOU’LL FEEL j
J
FIT FOR 1 I
Ek
‘Without it, our efforts to get fitter or LESS PAIN BETTER SLEEP
feel better are undermined. Our looks, ‘Sleep is a natural
According to the National Sleep
mood, concentration - the list goes analgesic that can help
Foundation, regular exercise makes
on - are impaired.’ manage and lower pain,’ reports
fl it easier to sleep, while sporadic ■I
a
Sleep deprivation has many Professor Matthew Walker at the fl
If
1 exercise or working out close w
F
adverse effects, from moodiness to University of California, whose Lto bedtime makes dropping A
weight gain to chronic disease, and research found that sleep plays
off more difficult.
good sleep has many unexpected a significant role in the brain’s
advantages. We hope you’ll be ability to relieve pain.
inspired to get the restorative
slumber you deserve. There’s also a connection between
HAPPIER sleep and experiencing trauma, with
YOU’LL BE A MEMORIES one study noting that sleeping after

1 SAFER DRIVER
Get a good night’s sleep and
your passengers and fellow
drivers will thank you. Research
There’s evidence to
suggest that getting
enough good sleep
gives us better recall and lowers our
a distressing event may result in fewer
disturbing memories.

shows that rest makes for a more risk of diseases such as Alzheimer’s.
responsible driver. ‘Severe fatigue ‘Research shows that, during
exerts a similar influence on the sleep, memories are shifted to
brain to drinking too much,’ reports more efficient and permanent brain
Dr Itzhak Fried, who led one study. regions, making for higher proficiency
Rebecca Needham, road safety the next day,’ says Mike.
officer for RoSPA (rospa.com) adds,
‘Sleepiness affects reaction time ‘Sleep keeps us smart,’
and decision-making, which are says natural health expert
critical to safe driving. It contributes
THE DAMAGE OF Dr Tim Bond. ‘The body
to almost a quarter of fatal and DEPRIVATION has four sleep stages, with
serious road accidents.’
Continual lack of sleep is bad for the REM stage the most
HAIR GETS our health - here are some of the important for brain health.
LONGER AND more serious issues it can cause: Frequent disturbances
STRONGER Headaches and migraines
lead to brain fog and
‘Studies suggest that Depression
a lack of sleep affects Increased risk of type 2 diabetes
poor concentration.’
the body’s mechanisms and cardiovascular disease Research confirms the
that lead to hair growth,’ says hair High blood pressure link, with one 2019 study
transplant surgeon Dr Faisal Arshad Cravings and obesity
indicating that sleep
(hairdr.co.uk). ‘Poor sleep can lead to Avoidance of social contact,
a stress response that affects the skin leading to loneliness
recalibrates synapses after
and hair follicles and may trigger Violent or manic behaviour a day of learning, which
female pattern hair loss.’ allows for new learning.

95
 YOU’RE NICER
Getting good, restful
YOU
sleep makes us more LOOK TIPS FOR
amiable. ‘During REM, BETTER
we work through our YOUNGER SLEEP
emotions and build Beauty sleep is real.
emotional resilience. If we don’t 4- Avoid heavy meals and alcohol
‘Apart from the body in the hours before you go to
get enough, it’s this sleep stage
that’s most affected and leaves us resting and repairing bed. Try to avoid caffeine
ready to blow,’ says James Wilson during sleep, our key altogether after lunchtime.
(thesleepgeek.co.uk). sleep hormone, 4- Listen to The Sleep Council’s
Restorative sleep also reduces ‘nodcasts’, or download soothing
melatonin, is a powerful
stress and anxiety, which make us sleep apps.
snappy. ‘Sleep gives us stamina and
anti-ageing antioxidant, ’ 4- Try scented pillow sprays - the
the strength to deal with our day, and explains Suzie Sawyer, soothing aroma of lavender and
leaves us less susceptible to clinical nutritionist for camomile help promote a more
stress, while stress can restful sleep.
Alive! supplements
have the knock-on 4* Keep your bedroom a
(feelaliveuk.com). screen-free zone: avoid watching
effect of making us
sleepless,’ explains A study at the TV or browsing the web while in
medical herbalist University of bed. Instead, read a book or
Dr Chris Etheridge. Manchester found listen to a podcast or a playlist of
relaxing music.
that the body clock has
YOU’LL FEEL an effect on collagen
4- If you work in front of screens
SEXIER all day, blue-light-filtering glasses

SLEEPCOUNCIL.ORG.UK."ETHERIDGE, C.J. AND DERBYSHIRE, E. (2019), NUTRITION & FOOD SCIENCE WORDS: DEBRA WATERS. IMAGES: GETTY
‘Better sleep production. may help improve the quality of
is connected LIVE Meanwhile, your sleep.
to improved hormone k
l researchers 4-1-3 cups of German camomile
production, while REM LONGER! 1 from the tea a day could improve sleep
is related to the Getting less than 5-6 quality, according to one study.**
production of hours’ sleep a night is
I American 4- Having a pre-bedtime snack of
testosterone, which linked to a 12% greater J Academy of warm milk or a few almonds can
helps both men’s and risk of premature Sleep Medicine settle the stomach and mind
women’s sex drive,’ k death. before sleeping. They are also
linked untreated
says James. sources of magnesium, which can
leep disorders like help calm your nervous system
Community pharmacist Sid
Dajani agrees: ‘Studies show a lack sleep apnoea to for better sleep.
of sleep can affect your libido.’ premature ageing. Relaxation, mindfulness,
meditation and breathing
techniques quieten the mind and
induce sleep. Have a go at using
meditation apps like Headspace,
Calm or Breethe.
YOU’LL BE SLIMMER 4- On average, we gain 42
‘Sleep keeps weight under control,’ says minutes’ sleep when we swap our
Suzie. ‘Inadequate sleep lowers levels of bed for a new one. Changing
bedding regularly also helps.
leptin - a hormone that suppresses
4- If you regularly struggle with
appetite - but increases ghrelin, which stimulates appetite. insomnia, speak to your doctor.
This effect seems to be heightened in people sleeping five Cognitive Behavioural Therapy
hours or less per night.’ (CBT) can alter negative sleeping
Women who get this little sleep are 15% more likely to patterns, and in the UK it’s

become obese within a decade. ‘Poor sleep leads to

feeling hungrier quicker, while good sleep helps you
stick to a healthy diet,’ says James.
 your senses
Aromatherapy oils offer
benefits for mind and
body. Find out which
fragrance you need... HOW TO USE
here’s no denying the power YOUR OILS
of scent. “It has the ability If you re using pure essential oils,

to recall memories and never apply them directly on to the

emotions, meaning we can skin, as they are in their strongest

change how we are feeling simply by form and can cause sensitivity.

smelling a blend of oils,” says Christina Dilute 12 drops of your essential in

Salcedas, global director of education 30ml (2 tbsp) of a carrier oil

at Aromatherapy Associates. It’s not (such as olive, almond or

just about scents - aromatherapy can jojoba oil).

also work through absorption into

your skin, So, which oils do you need?
Consult our aromatherapy guide...
i IN THE BATHROOM
For a relaxing soak or shower,

TO DE-STRESS TO MANAGE MOOD SWINGS follow Christina’s steps:

When thoughts are racing through your When your emotions are running riot, 1 Pre-bath, apply a capful of your
head, camomile helps to calm, while rose helps to uplift, while geranium essential oil blends onto your torso.
petitgrain clears the mind. balances hormones and frankincense 2 Cup your hands and bring to your
TO ENERGISE focuses the mind. face. Inhale through your nose and
Try zesty grapefruit to detox, rosemary TO SLEEP out through your mouth.
to kick-start a sluggish circulation and For a deep slumber, try sedating 3 Step into your bath or shower to
juniper to release fluid retention. vetivert and calming camomile. take in the fragrance.
TO BOOST IMMUNITY TO UNWIND
Eucalyptus and pine essential oil help Had a testing day? Lavender helps to = AT WORK
with seasonal allergies and can help ease stress-induced headaches, while Keep a mist on your desk for that
PHOTOGRAPHS ALAMY, GETTY IMAGES, GETTY IMAGES/ISTOCKPHOTO

decongest a blocked nose. Apply to petitgrain calms anxious minds. mid-afternoon slump. A little spritz
the chest, behind the ears and a touch TO SOOTHE ACHES & PAINS will give you a boost and leave you
under the nose to help clear congestion. Aching bodies will benefit from feeling focused.
lavender. Rosemary also helps to
stimulates circulation. ON THE GO
TO CHEER YOU UP Rollerballs are perfect for when
Help encourage a sunnier disposition you’re out and about. “Apply as you
by using ylang-ylang. would a perfume.”
 With training your brain scientifically proven to boost your health,
Faye M Smith explores the physical benefits of mindfulness
ould being mindful cure
non tobe
C Q Cud) your
your wellness worries? It
seems the practice of being
more aware can no longer MINDFUL
Mindfulness is often confused
i) appetite

PHOTO: GETTY IMAGES/ISTOCKPHOTO. *THE PSORIASIS ASSOCIATION

be dismissed as just a trend. 'The
Eating mindfully means you're likely to
reason mindfulness has gained with meditation, but learning to

AND LEO PHARMA 'WAKE UP TO PSORIASIS' REPORT **MERRELL

be more present and aware of your
engage more senses, and therefore,
popularity is the growing research
surroundings and body can be done
less likely to binge. A 2014 study
proving its effectiveness/ says
in different ways, depending on your
found positive correlations between
lead neuroscientist Sally Sheldon
mindfulness and a reduction in
from brain training app Peak. 'Brain environment and needs. Our exercises
(below) explore multiple ways.
obesity-related eating behaviours,'
imaging studies show changes in
says Sally. 'It encourages you to be
those who practice mindfulness
more susceptible to hunger cues.'
after only a few weeks/ she adds.
Boostyour TRY IT Add five minutes to the

/
This research has come at a time when
time you take to eat your main meal,
we're more aware than ever about the
importance of our wellbeing. 'It's no
immunity increasing by five minutes each
Mindfulness meditation can help week. Within a month, you'll be
coincidence that there's been a correlation
your body build defences against taking 20 minutes longer, which
between the UK's burnout cases and
infection. A review found it resulted is the time it takes your brain to
popularity of mindfulness,' says Sally. 'An
in a rise in the number of CD4 cells, receive the message that you're full.
alternative treatment that we can take into
which are involved in sending signals
our own hands is an attractive option.'
to other cells to destroy infections,'
A survey by Public Health England
says Sally.
found 12 million Brits are being prescribed
TRY IT Go for a walk, and take notice
drugs they may become reliant on, for
of the sensation of your feet hitting the
issues such as depression, insomnia and
ground and the way your muscles feel.
pain. Which, combined with mental health
issues stemming from Covid-19, means
alternative cures are highly sought after.
'We're all looking for drug-free
QCILMSKIN .
alternatives for our health and healing,' says CONDITIONS
Dr Shauna Shapiro, author of Rewire Your Skin flare-ups can have an impact on our
Mind: Discover the Science and Practice wellbeing, with over 40%* of those with
of Mindfulness. 'Research shows psoriasis saying they regularly experience
mindfulness can increase happiness, disrupted sleep. 'Reducing stress can
decrease pain, improve sleep, enhance help itchy and red skin,' says Sally.
immune function and lengthen our TRY IT 'Set a daily routine,' says Sally. 'Sit
telomeres. Research increases people's down, slow your breathing and focus on
faith in these practices.' Here's how... the present for 10 minutes each morning.'

98
 MINDFULNESS WELLBEING

A AID RECOVERY
FROM CANCER
-I Reducepain
Professor Jon Kabat-Zinn first
EASE STRESS
Are you part of the 31%** of Brits
who feel stressed every day? 'Mindfulness
linked pain and mindfulness in a
'Mindfulness is growing in popularity in reduces activity in the part of the brain
study back in 1985. 'The results found
areas of cancer management,' says Sally. called amygdala, which is central to
significant reductions in pain and
'While not being a cure, a study into switching on your stress response,'
negative body image,' says Sally. 'We
the efficacy of Mindfulness-Based Stress says Sally. 'This means it can help reduce
often impose negativity on our pain,
Reduction (MBSR) on women found that such stress and, consequently, related
making it "feel" worse, which results
patients had a better coping capacity. conditions, such as insomnia.'
in depression and anxiety.'
It can help people become more aware TRY IT 'Sit quietly, let your mind and
TRY IT 'A body scan combines
of their thoughts, which helps to process body settle, and bring a slight smile
focusing on your breathing and relaxing
complex emotional burdens.' to your mouth,' says Dr Shapiro. A smile
your muscles,' says Sally. 'Lie down, and
TRY IT 'Slowing your breathing can sends a biochemical message to our
make your way from your head to your
regulate your heartbeat and help nervous systems that it's safe to relax
toes, relaxing each body part as you go.'
disengage your mind,' says Sally. the fight-flight-freeze response. Allow
'Breathe in for four seconds, hold for the smile to move up to the eyes. Let
seven, breathe out for eight. Repeat your body relax 5% more and bring
as many times as you like until your an attitude of kindness and curiosity
heart rate has noticeably slowed.' to whatever you're noticing.'

1 XEIf PEATFORM
F0RMEX1AE
H ELLXESS
Mindbox is the first 24-hour
instant-access online therapy
centre. Co-founded by TV
presenter and hypnotherapist
Anna Richardson, you can gain
instant, unlimited access to over 40
techniques and activities (including
mindfulness) to help you manage
feelings of stress and anxiety.
Find out more at mind-box.co.uk

99
 Fib D101R

Didn't think
meditation was
for you? You
might think
again once
you've tried
one of the
many new ways
to find your
inner zen...

100
 MEDITATION WELLBEING

or many of us, it's taken a of zen. 'When the world outside us has with the body of scientific evidence

F
global pandemic to wake up felt so out of control we have been steadily growing. The list of benefits is
to the need to take better looking for inner peace and balance pretty impressive. Slowing down
care of our mental well­ and ways to manage stress and racing thoughts has been shown to
being. As we get to grips with this anxiety. Also, in times of such slash the risk of depression (or help
new world of social distancing, uncertainty, people naturally look for treat it if you're already struggling with
constantly changing quarantine something to believe in, something your mental health), by altering the
rules, while simultaneously greater, an anchor,' explains release of mood-altering cytokines
navigating the challenges of meditation expert and founder of (inflammatory chemicals that are
working from home, we have Lunar Living, Kirsty Gallagher. thought to lead to the development of
become forced to try and approach So it comes as no real surprise that chronic depression). It's also been
life in a new way. caring for the mind has suddenly shown to improve focus and attention,
Of course, there are days when become a top priority. and help to beat
demands pile up and things feel In fact mindfulness insomnia. 'Meditation
utterly overwhelming - there always app Headspace has been shown to
have been after all. We end up slowly reported a 70%
“In times of reduce stress and
sinking to the bottom of the ocean increase in its live uncertainty, anxiety, enhance
instead of seamlessly riding the wave. meditation classes self-awareness and
These new-found situations we find throughout lockdown
people look increases the ability to
ourselves in have also brought with as we desperately for something self-regulate emotions.
them a rollercoaster of emotions. tried to evoke our It helps you to get to
One minute we're feeling revved up body's relaxation
to believe in” know yourself, process
and motivated to stick to our usual response when things what you are going
schedules; the next our lives feel felt beyond our control. through in life and puts some space
thrown out of course and we're Meditation is nothing new. Humans between learned behaviours and knee
struck battling lows of anxiety, panic have been paying attention to the jerk reactions,' explains Kirsty. But if
and frustration. breath and practising self-awareness traditional methods of meditation
During the height of lockdown, for centuries, and for many years don't appeal, there's crop of
there was a 95% increase in Google researchers have been exploring the meditation techniques which promise
searches for 'self care' techniques as benefits of mediation on both our a chill fix. Here's our round up of the
the nation strived to carve out a sense physical well-being and our minds ones to try...

WALK 101R jj:i\ 10 ZE\

Reconnecting with nature on a weekly level to experience all that the new
basis helps to boost physical and season has to give, from the crunching
mental well-being according to a leaves, crackling fires and the pitter
recent study conducted by scientists at patter of a rainy day.
the University of Plymouth, and there's 'Begin by simply standing and
probably no better way to lower the bringing your awareness into your
stress scales than with a walking body, where you feel the weight, how
meditation. This involves bringing full you're standing on the earth, bring full
presence and awareness into walking, awareness and presence into your
something that we do all day every day body. Then begin to walk slowly and
without even thinking about it. feel each step mindfully. Put your
A separate study commissioned by awareness fully and completely into
the National Trust found that soaking how it feels to be walking; fully
up the sounds of nature relaxes us experience the act of walking,' shares
more than if we listen to a voiced Kirsty. Every time you notice your mind
meditation app, and results from tests wandering, stop, bring your attention
showed that it reduced feelings of back into your body and begin walking
stress and anxiety by over a fifth. again. Try to be truly present in that
Connect with your senses on a mindful moment in the act of walking.

101
 —

IL1RNESS THE POIUER OE CRYSTALS

Semi-precious stones and crystals tourmaline will help you to feel MEDIEITE
have been used for thousands of years grounded and protected,' claims Kirsty.
to cure ailments and support 'As you meditate with your crystal it will 10 MUSIC
emotional well-being, and interestingly emit these vibrations to you so that you If sitting in silence doesn't do it,
during lockdown there was also a can more easily begin to tune in to try a sound bath. This ancient
surge in Google searches for these things in yourself.' therapy uses the sound of crystal
'healing crystals'. Crystal Some people find crystals singing bowls and chimes to
enthusiasts claim that useful as they provide a ignite a relaxed, meditative state.
these powerful 'touchstone' through a Music makes us feel good, so it's
gemstones hold meditation practice to help no wonder that 88% of us turn to
energetic and focus your intentions. 'So, music when we need a boost.
healing frequencies you can program your Sound baths work by altering
which can be a helpful chosen crystal with what you the theta and delta brain waves
aid to meditation. would like to bring which trigger healing and
'For example, rose quartz will more of into your life relaxation. All you have to do is lie
help amplify love, self-love, healing of and each time you back, get comfy and listen.
the heart and energies of compassion sit and meditate Advocates maintain that the
and acceptance. Citrine will help with with your crystal it repetitive sounds and frequencies
abundance and happiness. will bring your back vibrate through your body
Amethyst will help bring calm and to your intention,' creating a sense of peace.
relaxing vibes, or something like black Kirsty adds.

BOOSTSLEEP
JUITIIBEDEE1TI0N
With the pressure of stacked up work
and family commitments, it can be a
challenge to quieten a chattering mind
after a busy day so that you drift off
into a blissful sleep. As many as 16
million of us suffer from poor sleep
with a third confessing to insomnia
according to one study by Aviva.
Sleep has a huge impact on
long-term physical and mental
well-being, and while how much we
need per night varies from person to
person, around seven to eight hours is
the recommended amount.
WORDS: LOUISE PYNE. PHOTOS (POSED BY MODELS): GETTY

A study published in JAMA Internal effectively than meditating during the anywhere that you feel tightness or as
Medicine journal which compared two day. 'Beditation is the act of though you are gripping or holding
groups of adults with sleeping consciously releasing your day helping on. This could be physical or
troubles found that practising a you to de-stress, relax and let go emotional tension.'
mindful meditation program was ready for a good night's sleep,' She goes on to add that with each
more effective at improving insomnia, explains Kirsty. long slow deep breath, simply let go.
than a sleep education class that The great thing is that you can 'Feel as though you are processing
taught ways to improve sleep habits. practice beditation from the comfort and releasing your day ready for a
And furthermore, if your goal is to of your bed. 'Close your eyes and take restful sleep. Stay here for as long
improve sleep, practising meditation a few long, slow deep breaths. Take a as you need to simply exhaling
before hitting the hay (a technique mental scan of your physical body and and letting go until you feel a sense
called beditation) could possibly also how you feel energetically, of becoming more relaxed
improve snoozing time more mentally and emotionally. Notice and present.'

102
 MEDITATION WELLBEING

G1ZEJTTIIEM00X
It's there in the sky night after would like to create in your life
night, but have you ever over the next lunar cycle. Then
considered that the moon has take a meditation where you
magical powers? Celestial visualise all of this coming easily
believers maintain that the lunar
cycle affects our mood and energy
and effortlessly to you. See
yourself as though you already
A IEDITATION
levels and we can tune into its have all that you want and how
powers for guidance. 'Usually we that would feel. Sit in gratitude for
would use a new moon to meditate all of your intentions coming true.' IOR XEIt RIES
on what we want to create and Once the full moon arrives, you
bring into our lives and a full can meditate under the moonlight.
moon to do the work of releasing 'Make a list of all that stands in Make a
what we no longer need,' your way and all you would like to
believes Kirsty. let go of. Then lay on your back schedule
Living by lunar cycles is a and begin to breathe slowly and Try to set a meditation goal for
centuries old concept, but deeply. With each deep exhale, two weeks or a whole month.
harnessing its purported mystical feel as though you are gently Even if you feel like you won't
powers is something that we can breathing away anything that you have time, once you see the
bring into modern life, as Kirsty no longer need. Feel yourself relax benefits you're likely to want to
describes. 'On the night of a new and surrender into the earth find the time to practice.
moon make a list of your new beneath you as you just let go with Allocating roughly the same
moon intentions and what you every breath', instructs Kirsty. time for your practice each day
will help with consistency.

eep a
journal
Scribble down how you feel
before and after each session.
Even jotting down a short
sentence or two will help you to
keep track of how the sessions
are helping you.

Set an
intention
Not to be confused with a goal,
an intention is something you
want to align with in your life
such as a purpose or attitude
you'd like to commit to. Before
each practice set a specific
intention to help focus your
mind and heart. It could be to
'release fear' or 'to practice
being kinder to yourself and to
others', anything that
connected to your values and
life principles.

103
 hether you love waking

W up to Bach or blasting
Bananarama when
baking, playing your
favourite tunes can make you feel
happy. In fact, 88%* of Brits actively
use music to boost their mood, with
pop the favourite genre, followed by
rock and then classical.
'Consuming music as part of your daily
routine can improve wellbeing,' says
neuroscientist Julia Jones, aka Dr Rock,
founder of The Music Diet. But, despite
music being so easily accessible, most
of us don't use it to its full advantage.
'We're born with an innate ability to
make and appreciate music - as babies
we automatically bounce to sounds,' says
Julia. 'We have this ability throughout
life, but in today's society we often just
see it as light entertainment.' And
choosing the right tunes at the right
time can bring big benefits.

mu
Could adding the right harmonies into your life do you
more good than you realise? Faye M Smith reports on
how we can use melodies as medicine

104
 THE POWER OF MUSIC WELLBEING

1DANCET0 / EXERCISE
I THE BEAT T BETTER
Love to dance? 'Dancing to music is a Rhythm is especially important when it
TIME TO PICK
superb workout, as multiple regions of comes to working out. 'Synchronising L TA Gl TEAR
the brain and body have to synchronise,' movements to music can increase the Always wanted to learn an
says Julia. 'When we sing while dancing, length of time we exercise,' says Julia. instrument? Now's the time. 'It
it's an added layer of complexity. 'This is partially because it distracts us triggers the formation of new brain
If you're not familiar with the song it's from feelings of fatigue that make us cells in our hippocampus-the
even more challenging, but you lose stop.' Not sure where to start? 'Choose memory formation headquarters,'
the emotional effects that are driven a tempo that matches your ideal pace. says Julia. 'The benefits are at their
by songs you know and love.' Walking for45 minutes listening peak in the very beginning when
to a playlist of songs with 110 PRESS you are grappling with the
beats per minute (such as PLAY TO new information. When
Q GET MORE Jolene by Dolly Parton) PAUSE PAIN you become competent,
would clock up almost continue the effect by
MUSIC INTO 5,000 steps,' says Julia.
Enjoying relaxing
music helped reduce learning new songs or
} 01R EIRE pain in patients with techniques, or switch
Set alarms throughout the day for fibromyalgia, a 2014 to another instrument.'
well-timed music breaks and challenge
your brain by trying to remember lyrics
THE study found.

to songs from years gone by. If possible, SOL ND

go to a live music concert or join a choir. WHYMUSIC IS
OE SILENCE
If not, sing along on Spotify. Whatever
you do, try to use music as way to
Find other people's music grating? SO POJJ ERIT L
You're not alone - 86%** of Brits said Just how can a few chords of Nirvana
stay social. 'Music is a social glue that
the worst noise from neighbours translate to feelings of nirvana? 'Music
connects and brings humans together,'
during lockdown was bad music is powerful because it can quickly
says Julia. And have a 'prescription' of
choices. 'It's because you're only trigger parts in the brain that influence
songs ready for when times get tough.
hearing some of the frequencies,' mood and emotion,' says Julia.
'Choose a song for calmness, one for
says Julia. 'You're getting a poor 'Foot-tapping, dancing and playing
confidence and another for energy.
version of music, not at the time of an instrument- including air guitar!
Listen to them repeatedly until you can
your choice, and maybe not matched - activate the motor cortex and sensory
call upon them to trigger those feelings
with the songs you like. Plus, hearing cortex, while reading music and lyrics,
whenever you need them.'
someone sing out of tune irritates the or watching a performance work the
brain because it likes to predict what visual cortex.' And that's not all. 'When
comes next, and gets a neurochemical a song also triggers positive emotional
Q11IE BENEEITS boost when that prediction is proved memories, effects are amplified even

O OPA CHOIR correct by the right note.' further,' says Julia. 'That's when it
causes goosebumps.'
'Singing releases oxytocin, which
reduces stress, gives lungs a workout
and increases the flow of oxygen,'
YOU'LL LITE SONGS TO IIELP
9
MAKE YOUR LIFE BETTER, IS AVAILABLE NOW AT MUSICDIETCLUB.COM.

says Mark De-Lisser, celeb vocal

I OR LONGER } 01 SLEEP
JULIA'S NEW BOOK, THE BRAIN ROCKS: MUSIC & SOUND HACKS TO

coach from BBCTs Our Dementia

.
PHOTO: GETTY IMAGES/CULTURA RF. *SPOTIFY. **ONBUY.COM

Choir. 'Even a few minutes per day Immersing yourself in music can From AC/DC to Andrea Bocelli,
of singing out loud - or as a choir contribute to an increased lifespan. whatever you favour can earn rewards.
once per week-can have a benefit.' 'The key to a longer, healthier life is 'When it comes to wellbeing, genre is
Joining a choir is also essential for good nutrition, regular movement and somewhat irrelevant,' says Julia. Want
someone with dementia. 'Memories low levels of stress. Music and sound to sleep? 'Sounds that are slow, calming
are locked away within people (including the human voice) has been and non-threatening help us to relax,'
living with dementia. repeatedly shown to positively recommends Julia. This is why soothing
Often, the only way to DID influence all three of those,' music is often played in crowded
unlock them is with YOU KNOW? says Julia. 'Plus, US researchers areas, such as stations, to help reduce
music and singing,' Two-fifths* of UK found a link between music antisocial behaviour. 'Fast and loud
says Mark. Look up adults say they turned and heart health - listening sounds trigger our alert system to
Singing forthe Brain to music to cope with to joyful music can increase make us energised,' says Julia. 'This
at alzheimers.org.uk anxiety during the flow of blood through the is evolutionary and it's what helped us
lockdown. blood vessels.' survive as a species.'

105
 Could you benefit from a dose of optimism? Use this
positivity plan to boost your outlook on life

n a scale of one to 10, circumstances determine our So, how can we adopt a cheerier
happiness levels - and there’s outlook? As with training our muscles

Q
। how happy are you today?
' Being permanently nothing like a global pandemic to or starting a diet plan, it takes
upbeat is unattainable shake our feel-good foundations. commitment to the cause. Research
However, according to experts, it’s
- especially with the backdrop of proves that regularly practising
health fears, losses, employment entirely possible to ‘think ourselves positivity and affirmative actions
uncertainty and isolation - but happy’ despite other influences. In results in change overtime. Building
anything below seven suggests fact, psychology professor Sonja these lasting habits increases
there’s scope for work to be done. Lyubomirsky* believes as much as optimism and resilience so we can
A complex formula of genes, 40% of our happiness is down to live happy, engaged lives. Try these
behaviour traits and individual life our state of mind. tips to top up your happiness tank.

106
 KEEP SMILING WELLBEING

• * -
y — * • »4 t t ^4 i I ■* • ® 4* « • • • *M v w_• i
T ' a* IK^'l’* *'* ’ ’ •■ ‘M* '"•^ **'"

jK ’I ’ilk J •**• ' 5' 4\ • f *£V'I\ • . * ’ ** ’.! • * *■ . \j J •

-•*.••42fiy7Firr>»i.’/14' ^'•r^vl\>5r;•? J ?v? •‘.-v ?c. \-' •-? *

“Those
who laugh An injection
the most oflaughter
SMILEY
are likely to Have you noticed how much better STATS
live longer” you feel after a good guffaw?
Laughing is an easy way to reduce
stress and instantly lift your spirits.
‘Using humour helps you keep
a positive, optimistic outlook during
The results of a study**
the tough times in life,’ says
reveal having this many
psychologist Dr Meg Arroll. ‘It’s
friends - or more, will
also a tool for bonding with others,
which improves wellbeing.’ A study boost wellbeing.
in Norway showed those who laugh

69
the most, are likely to live longer.

Movement
is medicine Feeling happy with life
Exercise is a useful tool to have in peaks at this age, say
our self-care kits and gives us a way researchers.***
of proactively building mental health
resilience, says personal trainer
Tally Rye, author of Train Happy.
After you exercise, the brain can
increase the happy
neurotransmitters such as The average happiness
dopamine, serotonin, noradrenaline score out of 10 for people
and endorphins, which are the in the UK, according to
ones that make you feel good,’ national statistics.
she explains. And workouts don’t
need to be overly long or intense
for you to feel those mood­
enhancing benefits.’
Make keeping fit fun and it will
never feel like a chore. Jumping on
a mini trampoline, power walking When we smile we can
with a loved one or whizzing activate this many muscles
through a field on a bike are all in the face and body.
feel-good ways to work out.

3 UPLIFTING PODCASTS
Look out for these on your podcast platform or app

4- Happier with 4- The Positive 4- Happy Place

Gretchen Rubin Psychology Podcast - Fearne Cotton

107
 r TAKE
k ACTION
Action For Happiness has a
blueprint to help you discover the
secret to happier living. Drawing on
psychological evidence, this ‘get-
happy’ movement shares the 10 keys
that consistently have a positive
impact on our wellbeing. Go to
. actionforhappiness.org to /
V find them. JB

TAKE THE HAPPINESS HEALTH CHECK

Everyone’s path to happiness is ARE YOU... says Louise. ‘You’ll shift your mindset
different, but our attitude to life can Kind to yourself? into a positive “high vibe” zone.’
smooth the journey. Look inwards Self-compassion can act as a powerful
to see how many of these positive antidote to mental health difficulties, HOLUABOUT...
mental health changes you can says Brendan Street, head of emotional Helping others?
make day-by-day. wellbeing at Nuffield Health. ‘It helps to The act of giving fires up areas of the
think about the words you might say to brain associated with pleasure, social
CAN YOU... someone else who is feeling low and connection and trust. ‘Helping others
Reframe needing encouragement, then use the has powerful benefits in helping us feel
your thoughts? same words and phrases to positively more positive about ourselves and
Try to flip a negative into a positive. encourage yourself.’ improving our physical health,’ confirms
‘Give yourself permission to feel psychotherapist Noel McDermott
whatever you feel without DO YOU... (noelmcdermott.net).
judgement, but then mak Practise gratitude?
a conscious choice to Showing appreciation for COULD YOU...
focus on strengths, A
F CURE k
little things is a great Learn to let go?
resources and THE BLUES k

mindset makeover tool. Is there anything you can shed for a

solutions to get your Studies show that ‘Try and be in the lighter, happier life? This could be toxic
needs met,’ says people who are active over moment of whatever relationships, negative habits or physical
Louise Murray, health a long period of time are
r
you are experiencing items. ‘Regularly look at the things you
and mindfulness coach 1 less likely to suffer and mentally note down could leave behind in order to make
(livewellwithlou.com). k from depression. A what you are grateful for,’ space for all the good stuff,’ says Louise.

108
 KEEP SMILING WELLBEING

5 WELLBEING WINS MOOD

BALANCE YOUR HORMONES levels of depressive feelings. Hearing BOOSTING
1
Falling levels of oestrogen during a loved one’s voice can be more uplifting
menopause can directly impact your than chatting on text sometimes. NUTRIENTS
mood, causing you to feel low and fed W CATCH UP ON SLEEP Upgrade your diet and supplement
up, angry or tearful,’ says menopause Mx ‘A lack of it can have a real shelf with these ‘happy’ nutrients
expert Dr Louise Newson. Chat to your impact on our health and wellness
GP if you’re struggling with symptoms. - including our immune system and 4- VITAMIN B12
SCENT YOUR SURROUNDINGS general mood - leading to irritability and ‘B12 contributes to the normal

2
Lime, grapefruit and orange leaf exhaustion,’ says GP Dr Gill Jenkins. function of the nervous and immune
essential oils can invigorate the systems, so low levels can cause a
soul. Spritz a ready-blended spray into whole host of symptoms that include
the air for an instant mood uplift. low mood, irritability and fatigue,’ says
HAVE A CUPPA QUARr medical nutritionist Dr Michelle
THE PROBLEM^

r
Tea consumption is associated Braude. You can find B12
with reduced depression and supplements as tablets, but oral
J you are struggling to cope
anxiety symptoms, says Dr Tim Bond of sprays are also available, which are
with everyday life, it may help to
the Tea Advisory Panel more convenient to take.
talk to someone. Whatever you’re
(teaadvisorypanel.com). SOURCES: Meat, fish, dairy products,
going through, the Samaritans are on
PHONE A FRIEND and some fortified foods such as
hand to listen without judgement. In
A study from the University of breakfast cereals.
the UK, call them any time on
Michigan found that making 4- MAGNESIUM
L116 123, or in the US call j
contact with family and friends at least Lifeline on 1-(800)-273- A ‘This supports hormone balance,
three times a week results in lower calms the nervous system, relieves
TALK.
stress and encourages sleep,’ reveals
nutritionist Cassandra Barns.
SOURCES: Spinach, nuts, seeds,

3 INSPIRING Positivity on wholemeal bread.

4- OMEGA-3
READS a plate ‘Omega-3 nutrients have been shown
These books will help you feel Diet plays a big role in happiness, says to be effective in relieving the
at your best nutritionist Lily Soutter. Eat more of the symptoms of depression, as well as
following foods: having a beneficial effect on anxiety
4- The Mind Medic: 4- Chicken and turkey and premenstrual syndrome,’ says
Your 5 Senses 4* Bananas Dr James Brown from the University
Guide to Leading 4* Oats of Aston.
a Calmer, Happier 4- Strawberries SOURCES: Fish (particularly oily fish),
Life by Dr Sarah 4- Lentils nuts and seeds, and certain oils such
Vohra (£16.99 / 4- Avocados as flax/linseed oil and walnut oil.
approx. $25). 4- Spinach 4- VITAMIN D
4- Grapes ‘We’re all more prone to low levels
4- Happy Inside 4- Sesame seeds of vitamin D due to being indoors
by Michelle 4- Raw nuts more. A deficiency increases the
Ogundehin likelihood of depression - it’s also
(£20 / $17.99). BE MINDFUL OF... essential for bone health and
4- Caffeine immunity,’ explains Healthspan head
4- Ten Times Too much is dehydrating and can make of nutrition Rob Hobson.
*A baal el A*

Happier: How to Let us feel jittery and anxious. SOURCES: Oily fish, red meat, egg
Go of What's TEN 4- Sugar yolks, and some fortified foods such
Holding You Back TIMES An energy crash and mood slump can as breakfast cereals. The majority of
by Owen O’Kane swiftly follow this go-to quick fix. people can get all the vitamin D they
HAPPIER
(£12.99 I
How to let go of what’s
4- Alcohol need from exposure to sunlight, but
approx. $20). holding you back
It’s a depressant that can cause anger supplements are often recommended
and sadness as well as feelings of if you are spend a lot of time indoors.
anxiety the day after a booze binge.

109
 home
112 122
Keep it clean, naturally Garden remedies
Top tips on cleaning without the harsh chemicals Help protect your plants the natural way

116 124
DIY homecare Colour cures
Simple recipes to help spruce up your home The surprising mood-boosting power of colour

118
Healthy houseplants
Brighten up your home and boost your wellbeing
 Find out how more natural products can do the job

BICARBONATE OF SODA
ot only great for getting rid In the bathroom Around the house
• Scour stubborn soap scum from • Freshen up your dog or cat between

N
of stains and blockages,
the kitchen staple around the bath by rubbing on a thick baths by sprinkling bicarb over their fur
bicarbonate of soda is also paste of bicarb and white vinegar, then and combing it in. This acts like dry
good for tackling several other rub it off with a clean cloth or sponge. shampoo, and any powder that falls off
general cleaning tasks around the • Clean the sink using a soft cloth and won’t harm children or the carpet.
house, too. 1/2 cup of bicarb mixed with a cup each • Prevent any musty smells and
of vinegar and water. moisture in your linen cupboard by
General cleaning • Use the loo brush with a thick paste keeping a sachet or an open box of
• Wipe away dirt and grease from of bicarb and white vinegar to scrub bicarb inside it.
worktops using a damp cloth sprinkled inside the toilet bowl and under the rim. • Make glass sparkle by washing it with
with bicarb. • Clean the loo seat and all around the a wet cloth and a sprinkle of bicarb.
• For a quick air freshener, mix 1 cup of outside of the pan by sprinkling bicarb Rub some bicarb onto your windows,
bicarb with 3 drops of your favourite oil onto a soft cloth and scrubbing, then mirror or shower door, for example,
scent, and put in a bowl. wiping clean with another damp cloth. then rinse off with another cloth soaked
• Remove oil and product build-up • Scrub bathroom tiles and discoloured in hot water.
from your hairbrushes and combs by grout with an old toothbrush and a thick • To clean your outside doormat,
soaking them in a sink or large bowl full paste of bicarb and water. sprinkle on bicarb, then scrub it in with
of warm water with 1 tsp bicarb. Rinse • When washing your shower curtain, a broom. The next time it rains, the
and leave to dry. add 1 cup each of vinegar and bicarb. bicarb will wash away any dirt.

112
 KEEP IT CLEAN HOME

LEMON JUICE
his is a mild, fresh, yet
effective cleaner. It can be
used for non-toxic house
cleaning as a de-greaser and
whitener, and its acid content is also a
good antibacterial for helping to
eliminate household germs.

General cleaning In the kitchen In the bathroom

• Make a gentle disinfectant cleaner • Rub a slice of lemon over your • Lemon can help scrub away mildew
for the kitchen and bathroom by mixing chopping board to disinfect and and mould from tiles and other
equal parts of lemon juice and water in deodorise it. Squeeze some lemon surfaces. Make a paste from equal
a spray bottle. It’s also great for shining juice over any tough stains on the parts lemon juice and table salt, then
windows and mirrors. board, let this sit for about 10 minutes, apply this to the affected area and buff
• Make a paste of lemon juice and then wipe away. away the dirt before rinsing off or
borax to the consistency of peanut • You can freshen and deodorise your wiping with a damp cloth.
butter. Use it to scrub surfaces around microwave with lemon too. To do this, • To remove rust from surfaces, take
your home. Borax is a natural cleaner in place a few lemon slices in a bowl of half a lemon and rub it against the
its own right, so this paste offers two water, heat it on high for 30-45 affected area, leave it for about 30
hits ofcleaning power. seconds, then wipe down the interior of minutes, then clean it off. Alternatively,
• Use lemon juice to get rid of the microwave. squeeze lemon juice over the rusted
hard-water stains. The acid content in • To get rid of lingering dishwasher area, then clean it off. For a more
the juice works by neutralising the odours, place 1 cup of lemon juice in potent cleaner, sprinkle salt over the
alkaline content of the hard-water the bottom of the empty machine, then lemon’s cut surface or add it to the
build-up. run the rinse cycle. lemon juice.
• Neutralise the smell of vinegar in • After you’ve juiced a lemon, or if you • Clean your drains with lemon juice,
your home-made, vinegar-based don’t need the peel, toss the skin or especially if you have a septic system.
household cleaners by adding a small peel into your waste disposal unit and Pour 1/2 cup bicarbonate of soda down
amount of lemon. grind it to help get rid of odours. the drain, followed by hot lemon juice.

113
 ------------- SALT-
issolved in water, salt can wash as usual. Rinse the items well. and use it to rub down the metal, then
• Cover oven and hob spills with salt, rinse and buff to a shine with a soft

D
be mixed with several
other natural cleaners, let it stand, then wipe up, adding water cloth. Rinse thoroughly, otherwise
such as vinegar and lemon if necessary. The salt absorbs the copper and brass will turn green. This
tasks and helps lift them from the
juice, to tackle various cleaningliquids is caused by copper salts and can be
around the house. surface. If you have a gas cooker, washed off.
ensure you remove all the salt when • Sprinkle salt onto fresh wine stains to
General cleaning you wipe up. Salt residues may cause absorb most of the colour. Follow up
• Mix salt with vinegar to create a good your gas burners to flare up with a with white vinegar.
general-purpose cleaner. Use to swab yellowish flame when you next light • Remove stains in glass vases and
down surfaces and clean inside the the gas. Thermos flasks with a mixture of
fridge and cupboards. It will also • To clean cast-iron pans, just sprinkle crushed ice and salt. This is very useful
remove tea and coffee stains from cups salt around them and wipe clean. If for slim-necked items, which are hard
and teapots. Glass and tiles will gleam your pan isn’t burnt, you can do this to access.
if you wash with a salt-and-vinegar instead of washing it in water. It will
solution, too. help protect the surface and make it act
• Important! Don’t use vinegar on more like a non-stick pan.
waxed surfaces, marble or linoleum, as
it may cause damage. Around the house
• To clean metals, such as brass,
In the kitchen copper and pewter, mix salt with
• If you run out of washing-up liquid, some lemon juice. You can sprinkle
just sprinkle salt into the water and salt into a squeezed-out lemon half

114
 KEEP IT CLEAN HOME

WHITE VINEGAR
efinitely one to keep in by adding 16 cup white distilled vinegar Around the house
to the water and let it sit overnight. • Vinegar can help you easily clean

D
your home-remedy arsenal!
Highly acidic vinegar is Alternatively, boil full-strength white Venetian blinds. Wearing cotton gloves,
effective at killing mould, distilled vinegar in the kettle for a few dip your fingers into a solution of equal
minutes, allow to cool, then rinse well.
bacteria and a multitude of germs. parts white vinegar and warm tap
water; run your fingers across both
In the kitchen In the bathroom sides of each slat and let dry.
• Renew sponges and cloths by • Clean off calcium deposits on taps by • Get rid of white water rings from
placing them in just enough water to soaking a cloth or kitchen towel in wood with a solution of equal parts
cover, adding 1/4 cup white distilled white distilled vinegar and wrapping white distilled vinegar and vegetable
vinegar and leaving to soak overnight. the area tightly. Let this sit for at least a oil. Make sure you rub with the grain of
• Clean the inside of your fridge with couple of hours or overnight. the wood.
half-and-half solution of water and • To remove grime, mildew and scum • To remove a sticky label, cover the
white distilled vinegar. from the bath, tiles, shower curtain or affected area with a cloth soaked in
• To remove soap build-up from a door, wipe over with undiluted white distilled vinegar. Leave this on
washing machine, pour a cup of white distilled vinegar, then rinse with water. overnight, and in the morning the label
distilled vinegar into the empty machine • Spray shower doors with full-strength should slide off easily.
and run a cycle. white distilled vinegar, either after • Discourage ants from entering your
• For stained and smelly plastic food you’ve squeegeed the glass or before home by spraying some undiluted
containers, wipe them with a cloth you step in and turn on the water. It will white distilled vinegar around doors,
dampened with white distilled vinegar. help release the hard-water deposits so windowsills, and any other gaps where
• Get rid of lime deposits in the kettle they don’t remain on the glass. pests might sneak in.

V
PHOTOS: GETTY

115
 Making your own cleaning products and air fresheners is not only
cost-effective, but it’s also better for the environment and your health

YOU WILL NEED 3IILDEH LIXD 3101 LI) REA 101 ER

4- White vinegar (you A highly effective disinfectant, vinegar is great for getting rid of mould and mildew. Made
can use other from acetic acid, its acidity dissolves grease and grime and is even strong enough to kill
vinegars, but white is bacteria. It does have a slightly off-putting smell, but you can counteract this by adding a few
the most effective for drops of your favourite essential oil.
cleaning)
4- Tea tree oil, or your TO MAKE
favourite essential oil 1 Fill a spray bottle with the white vinegar.
(optional) 2 Add a few drops of tea tree oil or another preferred essential oil.
4- Spray bottle 3 Screw the lid on the spray bottle and shake to combine.
4- Cleaning cloth
4- Warm water TO USE
1 Spray the solution over the affected area.
2 After 30 minutes, rinse off with warm water.

. ILLPl RPOSE C LERI IS ( LEIXER YOU WILL NEED

This is the powerhouse of cleaners and can be used on (almost*) every surface in the home, 4- Leftover citrus peel (ie
and with just a handful of ingredients, it really is an environmental and wallet friendly citrus- lemon, lime, orange,
scented must! The base of this cleaner is vinegar, with the added disinfectant properties of grapefruit, or a
citrus. Lemon in particular helps fight against bacteria and is a great stain remover. mixture)
4- Distilled white vinegar
TO MAKE 4- Water
1 Put your leftover citrus peelings in a glass jar. Then fill to the top with the white vinegar. 4- Essential lemon oil
2 Close the lid tightly and place it in a light, sunny spot to allow it to infuse for approximately 2 weeks. (optional)
3 After two weeks take your jar and using a sieve, strain the vinegar into a clean jar, discarding the 4- Two 500ml (18floz)
citrus peelings. Store the vinegar in a dark, cool spot. glass jars
4 When you come to make your all-purpose cleaner, pour 1 cup of the vinegar into a spray bottle, 4- A sieve
then add in 2 cups of water. You can also add an optional 20 drops of lemon 4- A1 litre (2pt)
essential oil to the mix. Screw the lid on and give the mixture a good shake! spray bottle
WORDS: BEE GINGER. PHOTOS: GETTY

TO USE
1 Spray onto a surface and wipe clean with a damp cloth. Don’t use
2 Store in your cleaning cupboard, making sure to label your this spray on

spray and the ingredients in it. natural stone or

granite surfaces, as
it may etch the
k stone

116
L1! EXDER SER /)
Lavender is known to help reduce stress and anxiety and aid with
sleeplessness. Use this spray to spritz over your pillows at night-time
for an extra peaceful sleep and on throws and blankets. You can also
use different oils to freshen sheets, fabric or a room.

YOU WILL NEED

4- Small jar with tight-fitting lid
4- 2 tbsp witch hazel or vodka
4-10 drops lavender essential oil (you can always add more if desired)
4- 6 tbsp water
4- Small funnel
4- Spray bottle*
*You will need a clean spray bottle. A dark-coloured one is best as the
colour helps keep UV rays from breaking down the essential oils.

TO USE
11n the jar, combine the witch hazel or vodka and the lavender oil.
2 Put the lid on tightly and shake well for 30 seconds to combine the two..
3 Using the funnel, pour the mixture from the jar into the spray bottle.
4 Replace the lid of the spray bottle.

TO USE
1 Spray on your linens or other fabrics as desired.
2 Always look for 100% pure essential oils. The label will usually list both the
common and botanical name of the plant that the oil is derived from.

Il()\ 11X L IDE REED DU EL SER

Scent your home without using chemical-filled synthetic air fresheners by
making a simple reed diffuser with your favourite essential oils. You can use
a container that best matches your aesthetic and develop a blend of
essential oils that is uniquely yours. When selecting your glass or ceramic
container, opt for one with a narrow opening, as the oil will evaporate at a
slower rate than a jar with a wide opening. Picking a base oil is important.
Mineral oils like sweet almond and safflower oil are thin enough to travel up
the reeds, filling the room quickly with scent.

YOU WILL NEED

4- Clean glass jar
4- 30 drops of essential oil of your choice
4- A handful of reed sticks
4- 4 tbsp sweet almond oil

TO MAKE TO USE
1 . Pour 60ml (2floz) of sweet almond 1 Place around the house and
oil into your glass jar. breathe in that freshness!
2 Add your essential oil(s). 2 You will find that the diffuser will
3 Clean the outside of your jar with a smell stronger in smaller rooms.
cloth in case there has been spillage.
4 Add your reed sticks. The amount
you will need will depend on the size
of your container.
5 After a few hours turn the sticks
upside down to help the oils travel up.
 Succulents can help
reduce flu-like
symptoms, such as
headaches or coughs,
a study by Kansas State
University found.
 HEALTHY HOUSEPLANTS HOME

ove a trip to the garden (physichealth.uk). 'They can improve

centre? Then you're in luck. oxygen levels, which, in turn, helps
It's time to forget dated with alertness. Plus, they release
70s vibes; houseplants chemicals called phytoncides, to
are a top interiors trend. 'The regulate the immune system.'
houseplant has seen a revival and Want a brew with benefits?
sales continue to grow/ says
lifestyle expert Catharina
E 1SIXG BOD) Fresh herbs grown at home
can have powerful properties
Bjorkman. And, seeing as there's JXDMIXI) when used as tea. Simply add
more to plants than decoration, Today, with research revealing that to a diffuser and steep for at
this is great for our wellbeing. 81% of women have felt stressed or least five minutes.
It was in the 1980s when scientists unable to cope*, we're eager to create ’b LEMON BALM
KIA A f**
at NASA first con 'Medical herbalists use it when
proven air purifiei anxiety is affecting digestion/
says Hannah. 'It's very good
at balancing mood.'
s * PARSLEY
I

'This cleanses the bladder

opnm of infectious organisms/
reduc explains holistic practitioner
I • I I • I

Anu Paavola.
respirato
infection 'Can be used to soothe
I • II I I

mec stress-related headaches

I

reveals Hannah.
❖ SAGE
mind ~ Anti-inflammatory, anti-viral
and immune boosting - ideal
for easing coughs. Rosemary
'helps to clear brain fog and
improve memory and focus/
Not sure where to start?
explains Hannah.
'Hanging baskets, table
planters and bathroom box
US clinical trials have found
plants are an easy way to add
this improves sleep quality.
greenery to any home/ says
Lindsay. And there's no such
It's used by medical
thing as too much. 'It's a case
herbalists to support people
of the more the better/
who are feeling unloved or
she adds.
’ /F *!? misunderstood/ says Hannah.
MENTAL HEALTH FOUNDATION **NEW UNIVERSITY OF TECHNOLOGY

' z<

119
 ROOMS I OR OPPORTl Mil
'\Ne're constantly exposed to plus it's excellent when a room
high levels of positive ions from becomes dry through central heating.
electrical appliances, lights and 'Cleansing and regulating, this filters
pollution, and the environment toxins from the air-great for allergy
inside our homes is the same,' sufferers,' says Arwen. Don't underestimate their
says wellbeing practitioner Boston fern potential healing properties.
Arwen Bardsley 'With its mass foliage, it can rid Plants can:
(evenstarwellbeing.com). 'Plants the air of harmful toxins as well as H Cleanthe air of pollutants,

can help cancel this out.' Try restoring moisture in the air, ideal for i Help maintain optimum
these... people with dry skin,' says Chris humidity, reducing the
Bonnett, the founder of likelihood of respiratory
BEST FOR THE BEDROOM gardeningexpress.co.uk. tract infections.
Aloe vera BEST FOR THE HOME OFFICE r Improve oxygen levels,
'Unlike most plants, aloe vera emits Devil's ivy (Scindapsus) which, in turn, will boost
oxygen during night-time as well as / 'Not only alertness.
daytime, meaning it improves the renowned for Release chemicals called
quality of air 24 hours a day,' bringing good phytoncides, which help
explains Arwen. fortune, but also a to regulate the
Snake plant
'This filters out carbon
sense of peace
thanks to the shape
60% immune system, lift
mood and reduce
In a Norwegian
dioxide and is a real of its heart-shaped blood pressure.
study, employee R’Having plants
friend to our leaves,' says Emma
sickness was 60%
sleep health,' Mills, working with around has even
I lower in offices
says Arwen. thejoyofplants.co.uk been found to
with plants.
BEST FOR THE BEST FOR THE have multiple
KITCHEN BATHROOM benefits for cancer
Spider plant English ivy patients, including better
'It's a great air-cleanser, removing 'This is great at improving air c pain tolerance/ says Hannah.
formaldehyde, found in a lot of and can also help reduce mould,
chemicals,' says Arwen. it's useful in a bathroom, where there'
Golden pothos more moisture in the air,' says Chris.
'Good for removing toxins from BEST OF THE REST
furniture and floors, but the plant Asparagus fern Brings a sense
is poisonous if ingested, so is best of calm.
avoided if you have pets or small Dracaena Clears the mind of chaos.
children,' she says. Monstera Balances energy.
BEST FOR THE LIVING AREAS Lipstick (Aeschynanthi Helps
Peace lily elevate mood.
Can help remove the potentially Weeping fig Effective at naturally
cancer-causing pollutant benzene, filtering pollutants.

WHATHAPPENS
IF THEY DIE?
'Plants can bring feng shui benefits,'
says expert Alexandra Lees
(wuweiwisdom.com). 'Nature has a
positive Qi energy, and tending to
plants and enjoying their changing
form, colour and texture will have a
positive effect on energy and health.'
PHOTOS: GETTY

That's why it's vital to know when to

remove it. 'Once a plant starts to die it
should be disposed of, as the energy
will no longer be beneficial.'

120
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 Heal and protect your garden using economical and environmentally friendly
products from your kitchen cupboard
here is no doubt that while
gardening can often be an
extremely satisfying and peaceful
pursuit, it is also hard work.
Keeping your soil healthy, encouraging FERTILIZE YOUR FLOWERS WITH EPSOM SALT
plants to grow and ensuring your prized WHY IT HELPS HOW TO USE IT
vegetables don’t become a meal for a A natural alternative to chemical-infused Dissolve two tablespoons of Epsom
passing critter; it’s a constant battle. fertilizers, Epsom salt has been a salts in a gallon of warm water, then add
However, they are some useful tips and popular secret weapon among a cup of unsweetened apple juice into
tricks that you can deploy to help your patch gardeners for many years. The the mix. Start by moistening the soil,
of green flourish. By using natural remedies magnesium in the salt helps plants to then poke holes in the soil around the
(the ingredients of which you probably have use the phosphorus and nitrogen in the furthest edge of the plants and pour in
in your kitchen) cannot only help to kill soil, hugely important components in the mixture. For best results, use the
weeds and heal your plant ailments, but fertilizers. The salt is soluble in water mixture
they are also environmentally friendly and and leaves no chemical residue. monthly.
can help to attract the right kinds of visitors,
such as bees and butterflies. Here we
provide some simple yet very effective
natural ways to enhance your garden.

122
 GARDEN REMEDIES HOME

REPEL INVADING ATTRACT not only boost a plant’s immune system

INSECTS WITH COFFEE POLLINATORS WITH but also work to combat mildew.
WHY IT HELPS ESSENTIAL OILS HOW TO USE IT
Coffee grounds are not only a WHY IT HELPS Fill your water sprayer with one-part
wonderful fertilizer but also an effective You can also use a variety of essential milk and two-parts water and apply
natural insect repellent. Acid-loving oils to attract pollinators to your garden, weekly to your affected plants.
plants like heathers, strawberries, with lavender oil being particularly Evenings, when the temperature has
tomatoes and azaleas benefit greatly effective at drawing bees and cooled, is the best time to apply. This
from these grounds. Rich in nitrogen, butterflies. These winged heroes, so can be done as a solution or
the grounds not only act as a natural essential to the ecosystem, will in turn preventative measure.
booster but also help with oxidation act as a natural pest control.
and drainage. HOW TO USE IT WILT WEEDS WITH
HOW TO USE IT Use a spray (as for the peppermint VINEGAR
Brew your morning cup of coffee as spray) and mist the areas of plants you WHY IT HELPS
usual, enjoy, then save the cooled wish to encourage butterflies, moths, It might be tasty on your chips, but
coffee grounds in a clean, air-tight bees and hoverflies to. Alternatively, vinegar has another useful application
container. Sprinkle over soil for added you could put a few drops on a cotton as a natural and remarkably effective
nutrients and around the base of plants ball and place it near your flower pots. weed killer. Favoured by many
to protect and feed them. gardeners because it has a far less
harmful effect on the environment than
ENRICH SOIL FEND OFF shop-bought fertilizers, the acid in
WITH EGGS FLIES vinegar burns the leaves and roots of
WHY IT HELPS WITH weeds, thereby killing them.
Eggs are rich in minerals that help NEEM OIL HOW TO USE IT
nourish your garden. Particularly WHY IT HELPS Pour undiluted household vinegar into a
beneficial for tomatoes, aubergines and Known to be one water spray, adding an optional
peppers, the goodness from the shells of the most teaspoon of Castile soap to help the
is absorbed by plants’ roots over a powerful natural mixture stick to the leaves. Spray
period of time, aiding the development pesticides and insecticides, this oil is liberally and directly on the weeds. If
of strong cell walls, reducing acidity in extracted from the seed of the neem possible, do this on a sunny day as the
the soil and aerating it. tree, also known as Indian lilac. An warmth will accelerate the process.
HOW TO USE IT exceptional repellent indoors and out, it
Crush dried eggshells with a pestle and also has many health benefits due to its BOOST YOUR BLOOMS
mortar until they look like breadcrumbs, antiseptic properties WITH COMFREY
mix them in with your soil or sprinkle It has no adverse effect on plants and is WHY IT HELPS
around the base of your plants. nontoxic. It is therefore a beneficial Comfrey is a gardener’s best friend.
component for agricultural purposes, Easy to grow and a particularly powerful
COMBAT constraining the growth of insects and liquid fertilizer, it can be chopped up
CRITTERS interrupting their life cycle. and scattered around your vegetables
WITH HOW TO USE IT to repel insects. Rich in potassium,
PEPPERMINT Mix half a teaspoon of washing up nitrogen and phosphorus, comfrey has
WHY IT HELPS liquid into a litre of warm water. Add deep-running roots that can draw up
Essential oils are particularly effective in one teaspoon of neem oil and stir many minerals in soil that other plants
the battle of the bugs, peppermint oil in vigorously. Fill your water sprayer with can’t reach.
particular. The strong scent helps to this solution, making sure to keep HOW TO USE IT
repel a host of garden pests, including shaking to prevent the oil from Comfrey can be used as a mulch added
aphids, slugs, flies and beetles, and it’s separating and floating to the surface. to your grass cuttings. You can also
also ideal for deterring mice, squirrels Apply this solution to plants as needed. fertilize the bottom of potato and bean
and moles. trenches with a layer of comfrey leaves.
HOW TO USE IT DEFEAT MILDEW As these decompose, your plants’ roots
WITH MILK
WORDS: BEE GINGER. PHOTOS: GETTY

Fill a spray bottle with water, then add

4-6 drops of the oil. Evenings and early WHY IT HELPS
mornings are often the best time to Surprisingly, the latest player in the fight
spray your plants as the cool air helps against mildew is actually milk. One of
with quicker absorption, but remember the most commonly occurring garden
to shake well before each use. problems, this fungal disease coats the
Alternatively, soak a cotton ball with a leaves and stems of plants in powder
few drops of the oil and place it in like substance. It is believed that the
infected areas. naturally occurring compounds in milk
 Could

be the cure?
Faye M Smith investigates how immersing yourself in
the right tones can work wonders for your wellbeing

o you often have more experiences,” explains Wentworth. “Most

confidence when wearing people love something, such as sky
a certain shade, or feel more blue, as it has an overall calming effect,
positive after walking in maybe it reminds us of summer holidays
green spaces? It could be that colour and times of carefree daydreaming, and
is having a much bigger effect on your yet for some it’s depressing, cold and
wellbeing then you realise. detached.” Hertfordshire University
“Colour is a quintessential part of life,” fashion psychologist Professor Karen
says colour specialist Mark Wentworth Pine, working with Comfort UK, agrees:
(colourforlife.com). “Each colour creates “We may love or hate the colour of
a different physical and emotional our old school uniform, for example,
response and, as we have evolved as depending on whether we have strong
a species, so has our understanding positive or negative memories of school.”
of the depths and intricacies of human With such personal responses to colour,
emotion and behaviour.” there might be some trial and error when
But how we respond to the effects finding what’s right for you, before you
of certain hues, whether positively or reap the benefits. “Be brave, experiment,”
negatively, can be very personal - there says Wentworth. “Learn to understand
isn’t a one-colour-fits-all when it comes your own colour language and how it
to colour therapy. “On one level, colour reflects the highs and lows of your life
is instinctual, and on another it connects story. Love your colours and watch your
us to our own personal memories and life transform.” Here’s how... »

124
 A WARDROBE Worried about wearing RED?
OF PERSONALITY Although a lot of people talk about feeling brave when
Whether you’re dedicated to wearing red, it can have negative connotations. “According
fashion or not, the colour of your to a study, men thought women were more interested in sex
clothing can have a significant if they wore a red rather than a white T-shirt,” says Professor
impact on your mental health. You Pine. “Evolutionary psychologists have shown that men ask
don’t have to go head to toe, just women more intimate questions if they are wearing red.
a pop of colour will work, which is Women rate men who wear red as being more attractive.”
good news, as 34%* of women are
scared to change the way they look. BLONDES REALLY DO HAVE MORE FUN
“Dressing for how you feel promotes Feel more positive after a trip to the salon? You’re not alone. A study
an overall confidence and authenticity, by Nottingham Trent University and Clairol found that women who
which creates a positive approach from dyed their hair blonde had increased levels of confidence. It’s TRUST BLUE
other people,” says Wentworth. “If you thought that a strong and bold hair colour is similar to what Many banks use the
have a goal, you can booby-trap your we had as children, and therefore exudes a feeling of colour blue in their
wardrobe with colour to attract what youthfulness. “Colouring your hair may seem like an art to logos, as do Facebook,
you want.” He suggests the following... most people, but there is actually a lot of science behind it,” Linkedln and Twitter,
says Dr Mark Sergeant, who led the research. “Not only because it helps
YELLOW is sunshine, were their confidence and mood levels elevated, but many companies seem
i brightness and fun. There’ll reported feeling more attractive and sexually exciting.” k trustworthy. J
never be a dull moment when
you’re wearing yellow.
Colour in the home
^•PURPLE says “I am my own When it comes to the walls or decorations at
i person and I’ll stand out from home, following the trends can be a bad idea.
the crowd”. Wearing it inspires “We should be wary of doing so when painting
creativity and commands respect. in our homes,” says Professor Pine. “Our
environment is an expression of our
fBLUE conveys trust and individuality - it needs to resonate
i openness. We’d probably sit with our emotions and provide a
down and share our hopes and haven to return to. We will feel more at
dreams with someone wearing blue, home in a colour scheme that chimes with
as blue overall tends to make us our personality than one dictated by a
feel safe, whatever the shade. trend.” Don’t have the same taste as your
partner? “Choosing colours can be a
• GREEN brings freshness and minefield for couples so agree at the start
i the impression that everything that you may need to compromise,” says expert
will happen in its own good time. Georgina Burnett, from homeimprovementmonth.
When we wear green, we offer co.uk. “If you like orange and they aren’t keen,
a level-headed approach to life. maybe this needs to be an accent colour in the
room, against something more neutral like grey.”
BLACK is sophistication and
i elegance - it adds style and
class due to its ability to highlight
everything else around it. It makes
BOOST YOUR SEX LIFE
other colours appear bolder and The colour of your bedroom walls and
stronger, and it conveys mystery. bedding could make a difference in
how much sex you have each week,
t love a pattern? found a survey by littlewoods.com
i You’ll still benefit from the 4- Purple 3.49 times 4- Red 3.18 times
colours, but mixing them can dilute 4- Sky blue 3.14 times 4- Pink 3.02 times
the effects, as intricate or repetitive 4-Black 2.99 times 4-Grey 1.8 times
detailing can pull focus. 4- Green, beige and white Best avoided
“Dark green is a stop sign,” says Georgina.

126
 COLOUR CURES HOME

Kitchen overhaul
Had the same set of crockery for
years? The colour of your plates
could affect how you eat...
If you’re caring for someone
with health issues, avoid serving
food on white plates. “They are
the worst colour for hospitals,”
says professor of experimental
psychology Dr Charles Spence. “With
dementia or visual problems, there
may not be enough of a contrast
between the food and the white
plate, so you want the food to stand
out against a coloured plate.”
Don’t want to add extra spice?
University of Valencia scientists
found that those who ate from a white
plate found food 13% more flavourful.
Researchers from the University
of Oxford have discovered that
if you eat from a red plate, you will
eat less. “What you serve food
on turns out to have more
DID YOU
of an impact on our taste
and flavour perception
KNOW?
than any of us realise,” j] A shade of pink
says Dr Spence. “You ■ called Baker-Miller has
end up eating a little I been used to reduce
bit less because red violence in hostile
on a plate seems environments, due to
to trigger some sort the colour's calming
of avoidance signal.” properties.

\ FLOWER POWER
GETTY IMAGES/JUICE IMAGES. *COMFORT UK’S WHITE PAPER, LONG LIVE CLOTHES

The right colourful bouquet of

blooms can help give a much-
needed boost. “It’s no accident Immerse yourselfoutside
that we buy people flowers to While summer’s here, it’s worth swapping the treadmill for walking outdoors
PHOTOGRAPHS: GETTY IMAGES, GETTY IMAGES/ISTOCKPHOTO,

cheer them up or to express our in fields or woodlands. Experts at the University of Essex found that doing any
love,” says Professor Pine. “The exercise outside can boost your mood in just five minutes. “People have been
attractive and fragrant colours soaking up the healing power of nature for centuries, but it is only in recent
produced by nature have an years that scientists have produced peer-reviewed evidence that there are
uplifting effect on our emotions.” measurable benefits to our bodies when we spend time among the trees,”
Not sure what to pick? “Yellow explains Beth Kempton, author of Wabi Sabi: Japanese Wisdom for a Perfectly
chrysanthemums are perfect for Imperfect Life (Piatkus, £12.99). “These include increased mental wellness;
someone facing a new challenge,” boosted immune systems; and reduced stress levels, heart rate and blood
says floral designer Lara Sanjar, pressure, which has led to the concept of‘shinrin-yoku’ (forest bathing)
working with funnyhowflowers being recognised as a kind of therapy.”
dothat.co.uk. “While purple
anemones can help to keep you 4- Mark Wentworth is working with Valspar’s Love Your Colour Guarantee. It lets
inspired for creative projects.” you change your mind about paint colour - if you don’t love your first choice,
Valspar will swap it completely free of charge.

127
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