how to feel on top of the world Well­ness boost­ers and en­ergy en­hancers

Wel­come to your health and well­ness game chang­ers this win­ter

Woman & Home - - In This Issue… -

FOR­GET AGE, keep driv­ing for­ward

you’re only as old as you feel – so for­get about the num­ber. Many of us take bet­ter care of our­selves in mid­dle age than any pre­vi­ous gen­er­a­tion, which can lead to age re­ver­sal. “there are two types of age,” ex­plains Dr Emma Der­byshire, nu­tri­tion­ist at equazen.co.uk. “one is chrono­log­i­cal age, ie your birth­day age; and bi­o­log­i­cal age, which can be cal­cu­lated by mea­sur­ing the length of part of your in­di­vid­ual DNa called telom­eres.” the longer these are, the younger your bi­o­log­i­cal age. so, if you fol­low a healthy life­style – eat­ing well, ex­er­cis­ing reg­u­larly and en­joy­ing life – your bi­o­log­i­cal age may well be younger than your chrono­log­i­cal age! Plenty of com­pa­nies now of­fer DNa test­ing, such as life­length.com

EN­JOY CARBS (and get thicker hair!)

a bal­anced eat­ing plan will help to sup­port healthy hair growth. “In terms of what we eat, our hair is the last to re­ceive nu­tri­ents we con­sume,” says an­abel Kings­ley, tri­chol­o­gist at Philip Kings­ley. “Hair cells are the se­cond-fastest cells the body pro­duces, mean­ing their en­ergy needs are great. but carbs may be the an­swer. add a help­ing to every meal but keep por­tions mod­est,” an­abel sug­gests. Ex­cel­lent sources in­clude brown rice, pasta, whole­wheat toast, po­ta­toes and por­ridge. Do in­clude pro­tein too – fish, seafood, eggs, lean meat, poul­try, quinoa, low­fat cot­tage cheese, nuts and tofu, and in­clude at least a palm sized por­tion of pro­tein with your break­fast and lunch.

EAT TO BEAT in­flam­ma­tion

acute in­flam­ma­tion is the body’s nat­u­ral re­sponse to in­jury and ill­ness. Chronic in­flam­ma­tion, how­ever, harms healthy cells over time and is in­creased by fac­tors like obe­sity, smok­ing, ex­ces­sive al­co­hol and pol­lu­tion. It can re­sult in fa­tigue and joint pain, and has also been linked to alzheimer’s. Mak­ing smart food choices can help keep it in check, so make high an­tiox­i­dants a pri­or­ity, as they ease in­flam­ma­tion. Good shop­ping list choices are spinach, au­bergine, pineap­ple, ginger, cel­ery and green tea. >>

TRY some­thing novel

stim­u­late your cre­ativ­ity and imag­i­na­tion by try­ing some­thing com­pletely new. Why not try out tram­polin­ing for a great way to ex­er­cise and have fun, learn a new in­stru­ment, or take a life draw­ing class? When you tap into your cre­ativ­ity, stud­ies show that stress lev­els re­duce and you ex­pe­ri­ence fewer symp­toms of de­pres­sion. “be­ing cre­ative al­lows us to ex­press and process our emo­tions, tap into our child­hood sense of ex­plo­ration and won­der, and fo­cus on the mo­ment – the per­fect an­ti­dote to the dull win­ter evenings,” says dr emma der­byshire. “Chal­leng­ing our brains be­yond what they are nor­mally used to gives both brain power and so­cial re­la­tion­ships a boost. as we get older, it’s easy to get stuck in a rut. there may be a sport or craft that we have never quite got round to try­ing.” Check out groups on Face­book.

SWERVE SAD (sea­sonal af­fec­tive dis­or­der)

twenty per cent of us brits suf­fer from sea­sonal af­fec­tive dis­or­der (sad), mean­ing the cold weather can lead to height­ened feel­ings of de­pres­sion, lethargy and ir­ri­tabil­ity. these feel­ings may worsen as we’re re­luc­tant to leave our warm homes to tackle the harsh weather, and be­ing less ac­tive and ex­pe­ri­enc­ing less day­light wors­ens the cy­cle. In­stead, em­brace a bit of fresh air and ex­er­cise. “Go­ing for a stroll out­side, do­ing a bit of mild ex­er­cise and walk­ing the dog can have a huge im­pact on your mood,” says tran­scra­nial mag­netic stim­u­la­tion prac­ti­tioner Chloe Ward (smarttms.co.uk). “sun­light and fresh air can have amaz­ing ben­e­fits for your health and well­be­ing, boost­ing lev­els of vi­ta­min d and sero­tonin, and help­ing you to de-stress and un­wind. be­ing in na­ture has been proven to re­duce stress lev­els, so even if you’re a city dweller, make time to get out­doors and ex­plore. Wrap up warm and get out­side – you might be sur­prised by just how good you feel after­wards.”

Foun­tain of youth

Grand­chil­dren may con­trib­ute to longevity. re­cent re­search has found that those who babysat grand­kids on a reg­u­lar ba­sis had a 37% lower risk of dy­ing dur­ing the 20-year study pe­riod. ex­perts credit the emo­tional lift and phys­i­cal ac­tiv­ity as fac­tors along with the deep sense of pur­pose it pro­vides.

MAKE Win­ter fun

don’t give in to feel­ings of drea­ri­ness as win­ter nights draw in. In­stead, cher­ish home time and make a quiet night in cosy and full of health­giv­ing ben­e­fits. take time to freshen up the house, put out some soft rugs and cush­ions, and cre­ate a per­fect nest. make your­self a nour­ish­ing warm drink and in­vite a friend over for a chat or a movie. per­haps you could find a new healthy recipe and bake some healthy treats for the week ahead? “Home time is rein­vig­o­rat­ing,” says dr emma der­byshire, “it should re­set your emo­tions, leav­ing you feel­ing calm.”

MED­I­TATE for your heart

tran­scen­den­tal med­i­ta­tion may lower your blood pres­sure, a re­cent study re­view sug­gests. re­searchers found that tm – a mind­ful­ness tech­nique in which you silently con­cen­trate on a mantra, phrase or word – can re­duce blood pres­sure read­ings by amounts that are com­pa­ra­ble to those pro­duced by life­style changes such as ex­er­cis­ing more, eat­ing more healthily and los­ing weight. the prac­tice shouldn’t re­place tra­di­tional treat­ments, but can serve as a strong com­ple­men­tary tool. learn more at tm.org

Quick Fixes For health glitches

✢ Growl­ing Tummy drink a glass of wa­ter, as a noisy tummy is not only a sign that you’re hun­gry, but thirsty too.

✢ Twitch­ing EYE step away from read­ing any­thing for a full 20 min­utes. de­vices cause eye fa­tigue, which is why this tends to hap­pen at the end of the day.

✢ Crack­ing Joints

You may need to in­crease ac­tiv­ity lev­els, ac­cord­ing to per­sonal trainer an­nelies harte of third space gym. “the more you move, the more lu­bri­cated and less stiff joints are and, after a few weeks of con­sis­tent ex­er­cise, you may see a big im­prove­ment.”

For any on­go­ing health con­cerns, con­tact your GP. w&h

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