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EXPLOREMY LIBRARY
 / Women's Lifestyle
Woman's Weekly Living Series

Woman's Weekly Living Series

January 2020

Published by IPC Media. Published 9 times per year the Woman's Weekly Living Series has issues daedicated to health, gardening, cooking and knitting, as well as seasonal specials.

Country:
United Kingdom
Language:
English
Publisher:
TI-Media
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£2.64

IN THIS ISSUE

1 min.
3 steps to… healthy veins

1 Walk. ‘It’s the best exercise for healthy veins,’ says consultant venous surgeon Professor Mark Whiteley (thewhiteleyclinic.co.uk). ‘It activates the natural pump in your foot and leg, sending blood back to the heart.’ 2 Avoid standing or sitting for too long. Try to move every 30 minutes. ‘If you’re immobile for long periods, such as a long-haul flight, wear support stockings,’ says Professor Whiteley. 3 Don’t smoke. It damages vein walls and raises your risk of blood clots, particularly if you’re on HRT or the Pill.…

2 min.
this month it’s... time to look after your liver

Our livers do an important job. As well as destroying poisons and drugs, such as alcohol, they fight infection, convert food into energy, control cholesterol and cleanse our blood. It’s probably worked pretty hard over Christmas and while it’s great at repairing itself it’s a bit like an elastic band – it can only stretch so far before it breaks. One in three of us is at risk of getting liver disease. Currently the leading killer in those aged 35-49, it’s now on course to overtake heart disease as the biggest cause of premature death. But an estimated nine in 10 cases can be prevented with a few simple lifestyle changes. Cut back on alcohol Drink more than the recommended limits of 14 units a week and you’ll damage the cells in your liver. Try…

1 min.
my healthy life

Osteopath Anisha Joshi (thewoodside clinic.co.uk) reveals how she boosts her health and wellbeing My ‘go-to’ remedy Honey, turmeric, ginger and lemon – it’s a remedy passed down through the generations in my family. Honey soothes the throat, turmeric is an antioxidant, ginger is an anti-inflammatory and lemon provides vitamin C. Great for when you need an immunity boost or don’t feel well. My favourite meal Chicken with lime, coriander, tenderstem broccoli and wild rice. How I keep fit and stay healthy Owning my own business, I ensure I keep fit by going to the gym three times a week. I regularly practise meditation at home to clear my head and de-stress. I try to go to bed early to ensure I get as much sleep as possible. My perfect day I’d wake up early and have a run in…

2 min.
get the perfect night’s sleep

It’s not always about the amount of sleep you’re getting, but the quality, says Silentnight’s sleep expert Dr Nerina Ramlakhan. ‘We place great significance on seven to eight hours, but it’s about getting “pure” sleep,’ she says. ‘We sleep in 90-minute cycles, each consisting of light sleep, deep sleep and rapid eye movement (REM) sleep. And you need the right amount of those three.’ You can uncover the quality of your sleep by taking the quiz below, then following Dr Ramlakhan’s expert advice on how to improve it… 1 What’s your energy like during the day? ✿ Consistently high ✿ Even, but with the odd dip ✿ Up and down ✿ Low to moderate 2 How do you give yourself an energy boost? ✿ Strong coffee and chocolate ✿ A stroll outdoors ✿ Tea and a biscuit ✿ A cup of…

1 min.
the four stages of sleep

1 Falling asleep (NREM1): 10 mins. Your brain shifts to slower waves – alpha, then theta. Breathing steadies and heart rate slows. 2 Light sleep (NREM2): 20 mins. Eye movement stops, temperature drops, muscle activity lessens. Between slower waves, there are brief periods of rapid brain activity called ‘sleep spindles’. 3 Deep sleep (NREM3): 50 mins in first cycle, gradually lessening. Shift to very slow delta waves, no eye movement or muscle activity. Energy restoration and memory consolidation occurs. 4 REM sleep: 10 mins in first cycle, gradually increasing. Eyes jerk rapidly, dreams occur. The brain makes new connections, aiding creativity and memory.…

1 min.
sleep and the menopause

Menopause can affect your sleeping patterns because of falling (and fluctuating) hormone levels. This can make it difficult for your brain to switch off and muscles to relax, and cause symptoms such as hot flushes. ✿ Keep your bedroom cool, wear something light and sleep in pure cotton sheets. ✿ Try to have a good ‘winding down’ bedtime routine – no TV, computer or phone screens, just calming/relaxing factors such as a bath, a milky (non-caffeinated) drink and reading. ✿ Avoid alcohol. It may help you to nod off, but it seriously disrupts your sleep pattern. Sleep expert Professor Colin Espie from the University of Oxford says, ‘Alcohol may reduce the time taken to fall asleep and can lead to deeper phases of sleep (at least initially), while potentially suppressing other important stages.’…