Yourwellness is unique in that we cover all aspects of wellbeing, from health and relationships, through fitness and family, to work and finances. Whatʼs more, we also explore all the options available, from Ancient to Modern and Scientific to Holistic.

1. wellness nutrition // wellness debate // relationship wellness // emotional wellness
ISSUE 30 | £2.50
Com
plim
entary Copy
Focus on
Venus Cow
shows you how
to maintain
a healthy
relationship
Could you
rehome
a retired
greyhound?
Finding a
cycle buddy
near you
Bones
Com
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entary CopyRH12HD

2. Escape to our
Yoga & Spa Retreat
in tranquil Goa
Want to get away from the hustle and bustle of daily life?
Would like to gain peace of mind for summer?
Aimed at those who want to relax and enjoy tranquility away from their daily lives. With
plenty of spa treatments including yoga and meditation, this is the perfect way to
rejuvenate and de-§stress the body. Benefits include feeling refreshed, better sense
of peace and calm and improved moods and emotional balance.
Cleanse and refresh your body, mind and soul.

3. This month s special focus looks at how to maintain healthy bones.
Elsewhere, we help you overcome workout fatigue, explore why retired
greyhounds make great pets, and ask why love hurts so much.
We take a look at healthy relationships, how to develop your spirituality, and
how to be happier. This month s debate asks if you should put your child on a
diet, and we provide delicious recipes that ditch the sugar by using healthier
alternatives.
Yourwellness is unique in that we cover all aspects of wellbeing, from health
and relationships, through fitness and family, to work and finances. What s
more, we also explore all the options available, from Ancient to Modern and
Scientific to Holistic.
If you enjoy reading this issue, look for similar articles and features at
www.yourwellness.com. Why not tell your friends so they can also sit down,
take a well-earned break and browse our pages. It s a quality read for free!
Until next month,
sarah.brewer@yourwellness.netEditor
editor’s note
Dr. Sarah Brewer
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4. 12 wellness focus
on Bone Health
28 family wellness
Could you rehome a
retired greyhound?
37 exercise wellness
Finding a cycle buddy near
you
42 relationship
wellness
Venus Cow shows you
how to maintain a healthy
relationship
emotional wellness
24 Develop your Spirituality
family wellness
32 Do you diagnose your family
on-line?
33 Going into hospital?
exercise for wellness
38 Yet another reason to keep
walking
39 Don’t forget to protect your
eyes
relationship wellness
41 Who should do the house
work?
wellness nutrition
44 Ditch the sugar for healthy
bones
wellness debate
50 Should You Put Your Child
on a Diet?
52 wellness experts
54 holistic wellness
56 wellness reviews
60 modern wellness
61 ancient wellness
64 scientific wellness
04 wellness news
08 kitchen wellness
10 garden wellness
26How to be Happier
34
40
Overcome
your
workout
fatigue
Why Does
Love Hurt?
30Don’t suffer
the Empty Nest
syndrome
46
56
Lettuce wraps
Fancy a Faith Lift?
yourwellness.com
contents

5. 03

6. Do you lie more
when texting?
If so, you re not alone. When sending a text, more
people tell porky pies than with any other form of
communication, according to Wichita State
University. Students taking part in mock
financial transactions were twice as
likely to use deception when texting
than when interacting via video,
which was found to give the most
honest transactions ‒ even more so
than when talking face-to-face or
audio chats. Why? Possibly because
of the so-called spotlight effect ‒
you feel you re being watched
more closely on video than
face-to-face.
It sounds too good to be true ‒ party all night and
avoid the hangover. That s what s promised by the
latest fad treatment to emerge from Hollywood.
The procedure, known as a party drip infuses an
intravenous fluid containing a mixture of vitamins
into your veins. After a night of overindulgence,
fans of the treatment report that it clears that
fuzzy feeling and provides a
fast energy boost. However,
medical experts are sceptical
and criticise the treatment
as encouraging binge
drinking. And with a
hefty price tag for
each treatment,
it s sensible
not to
overindulge
in the first
place.
Would you pay to get
rid of your hangover?
Music for
your baby
The Royal Scottish National Orchestra is
congratulating all new parents by sending a free
classical music CD,
Astar, to every baby
born in Scotland until
14th October 2013.
Numerous studies show
that listening to classical
music has a positive
impact on a child s
cognitive development.
Music director, Peter
Oundjian, says: I have
found that the power
and beauty of music
can truly transform
lives and I seriously hope that the recipients of
Astar enjoy many hours of shared pleasure to this
wonderful music. For more information about the
benefits of music, visit www.rsno.org.uk/astar.
Women with troublesome menopausal
hot flushes can benefit from drinking
soya milk. Researchers found that
drinking two glasses of soya milk per
day reduced both the frequency and
severity of hot flushes. Even greater
results were seen when women
consumed soya
milk for 12
weeks or more.
Why? Because
soya contains
isoflavones,
weak plant
hormones
that have a mild
oestrogen-like
action. Women in
Japan consume
high quantities of
soya products,
and suffer from
significantly
fewer
menopausal
symptoms
than women
in other
countries.
Are you feeling
flushed?
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4 wellness
news
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8. Being ignored
hurts
Humans have an inbuilt need to feel
emotionally connected with others for
optimum wellness. Psychologists have
found this need to feel connected can
be met by something as simple as eye
contact with a stranger ‒ especially if
they smile. If that stranger looks past
you, however, as if you didn t exist,
the fact you ve been ignored can have
a negative effect on your confidence
and even your health. A large analysis
of data involving more than 300,000
men and women found that those
with good social connections were
50% more likely to survive during the
follow-up period of seven and a half
years than those with poor social ties.
In fact, not feeling connected is as
bad for you as obesity and smoking
‒ your friends are doing you a power
of good!
If you hit the snooze button and struggle to drag
yourself from under the duvet each morning, don t feel
guilty; enjoying a lie-in may not be a sign of laziness
after all. A recent study, involving over 10,000 people
across Europe, found that people with a specific gene
(known as ABCC9) need around 30 minutes more sleep,
every night, than those without the gene. So next time
you re late for work, try telling your boss it s a genetic
quirk that s really not your fault!
Don’t feel guilty
about staying in bed
A recent study, from the New England
Journal of Medicine, reveals that
countries with higher chocolate
consumption per head of population
have more Nobel Prize winners
than those who eat less chocolate.
They even suggest the antioxidant
flavonoids found in cocoa are linked
to better brain function. American
Nobel laureate Eric Cornell joked,
I attribute essentially all my
success to the very large amount
of chocolate that I consume ... if
you want a physics Nobel Prize
it pretty much has got to be dark
chocolate. Now where did I put
that family slab?
Is chocolate the key
to a Nobel Prize?
Did you know there are 7 or more lumps of sugar in
a single serving of some soft drinks? One lump of
sugar weighs around 5g, so a can of cola containing
39g sugar contains over 7 lumps, for example.
Check labels carefully to see how much
sugar is present, and select those with
the lowest amount. Opt for drinks that
clearly state no added sugar ‒ or go
for water, which is always the best drink
for quenching thirst. For more about sugar, see
this month s nutrition pages.
One lump or seven?
yourwellness.com
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10. Does your family sit down and eat together at least
once a day? Or do you only get together over a Sunday
lunch, or special occasions? If you live alone, do you
eat on the go or with a tray in front of the TV? Try
fitting some of the following wellness tips into your
regular routine.
Start the day right: Breakfast fuels you up
after your over-night fast. It helps adults concentrate
better at work, and children to focus better at school.
Having breakfast also helps you maintain a healthy
weight by kick-starting your metabolism, so you burn
more energy, and reduce food cravings. Even if you re
in a hurry, you can grab a banana and a juice.
Make every meal an occasion: Lay
the table and sit down to eat - even if you are on your
own, and only having a snack. Don t eat mindlessly
while standing up, walking around or reading - you
will not appreciate what you are eating and may end
up eating more.
Make an art of mealtime
conversation: Stretch your meals out, like the
French, so they become a social occasion. Concentrate
on your food while eating, but between courses, relax
and enjoy conversation. Your meals will seem more
satisfying and you may even feel full before pudding,
so you can decline fattening sweets and select healthy,
fresh fruit.
To find out what type of family you are, and for more
well-being tips, visit www.familywellbeingindex.co.uk
eating
special
How to make
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11. 9

12. There s nothing better than the taste
of your own home-grown vegetables,
and using organic growing methods
means they re extra good for you,
too. Despite the common perception
that organic gardening is hard work,
here s some organic alternatives
to the standard vegetable garden
growing methods that can reduce your
workload, and boost your yields.
Growing in a raised bed
has two distinct advantages: first, it s
one of the best ways to ensure the soil
your vegetables are planted in is truly
organic, and second it enables no-till,
weed-free growing.
No-till methods are labour
saving, ensure the soil structure
remains intact and produces less weeds,
as dormant seeds are not disturbed by
digging. There s less preparation, and
you can choose the soil yourself from a
trusted source. The only maintenance
needed is to gently mix an organic
fertiliser with the top layer of soil at
the start of the growing season, and to
mulch with a layer of compost once a
year. There is no need to mix it in - let
resident earthworms do the work for
you!
Companion planting is
another beneficial trick. For example,
members of the onion family have a
chemical make-up that deters certain
insects to keep them away from other
vegetables they normally attack. In
other cases, some attract useful insects
or provide shade to less hardy ones at
the height of summer.
Succession planting means it s
often possible to have different types
of vegetables growing all year round.
Planting different crops, one after the
other, is good for the soil as it s not
constantly drained of the same valuable
nutrients by the same crop, and it s less
vulnerable to weed growth occurring
from airborne seeds, which tend to find
bare patches of soil quickly.
Growing your own organic vegetables
is environmentally friendly and means
healthy time spent outdoors. It s
suitable for everyone whether they are
trying to achieve self-sufficiency or
just like the idea of having the tastiest,
healthiest vegetables on their plates.
Double your
vegetables
for half
the effort
- go organic
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14. Do not fear
going forward
slowly, fear only
to stand still.
- Chinese Proverb
Bones give your body shape,
protection and support. They
allow you to move around
and also store important
minerals needed for energy
production and for muscles
and nerves to work properly.
Although ‘big bones’ are
often used as an excuse for
being ‘heavy’, together they
only account for one fifth of
your total body weight. Their
honeycomb structure helps
them remain relatively light,
yet bone is typically five times
stronger than a steel bar of
the same weight.
Focu
Bonyourwellness.com
12
focusThis section is sponsored by...

15. us on
nes

16. Lovely bones
Someone who s exceptionally
attractive is often described as
having good bone structure but
what does this actually mean?
According to Dr Ayham Al-
Ayoubi, of the London Medical
& Aesthetic Clinic, Beauty
is in the eye of the beholder,
but there are certain types of
beauty that we all agree on. For
example, most people would
agree that David Beckham is a
handsome man, and that Kate
Middleton is naturally beautiful.
They would probably also agree
that Lady Gaga is not beautiful,
but this is based purely on
how we view each other and is
subjective.
As a facial and laser
surgeon, I study the beauty of
individuals from an objective
angle, looking at everything
from the different proportion of
someone s face, to the symmetry
of the person s features such as
their eyes, lips and ears.
Symmetrical bone structure
is very attractive. Sometimes,
when the bone is too prominent
- such as the frontal bone above
the orbit of the eye - it makes
the eye sink in and this doesn t
look attractive. The same
goes for someone with
a very developed jaw
bone or a shorter chin. It
affects how we perceive
their beauty.
Different angles of
the face, such as the
distance between the
lower eyelid and the
lips, and the distance
between the nasal
tip and upper lip,
contribute to beauty, and
proportion also plays a
big part. Any man with a
well-defined jawline looks
attractive; this is masculine
beauty. But for a woman,
it s not so important to have
a prominent jaw, as they
could lose their femininity.
Well-defined cheekbones in a
lady are very attractive, as is a
highly arched brow line.
So can you be beautiful
without good bone structure?
Yes you can, because beauty is
all relative. Your bone structure
has to be at least normal,
but the soft tissue between
the facial muscles makes a
difference to how you look.
Dr Ayham Al-Ayoubi is Medical Director of the London Medical &
Aesthetic Clinic on Harley Street, www.lmaclinic.co.uk.
• Your thigh bones (femurs) are the longest bones in the
body, averaging one quarter of your height.
• The stirrup bone in the middle ear is the smallest bone in
your body, at just 3mm long.
• The hardest bone in your body is your jawbone.
• Long bones contain marrow in which new red and white
blood cells are made.
• You were born with over 300 bones in your body, but
some fuse so by adulthood, you have an average of 206
bones.
• More than half your bones are found in your hands and
feet.
• 1 in 20 people have an additional, thirteenth pair of ribs,
while another 1 in 20 have only 11 pairs of ribs.
• Some people make additional, small ‘sesamoid’ bones in
long tendons where they pass over pressure points.
Boning up on the facts
yourwellness.com
14 wellness
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17. Healthy bones are strong and durable, but they
can break when subjected to extreme force, such as
in a traffic or sports accident. Any break in the bone
is known as a fracture. If the bone only partially
snaps, as occurs when bending a young sapling,
it s known as a green stick fracture ‒ a type that s
often seen in young children. If the broken bone
protrudes through the skin, the break is called an
open or compound fracture, but if the skin remains
intact, the break is known as a closed or simple
fracture. Treatment involves painkillers, ensuring the
bone ends are properly reunited, and immobilisation
in plaster so the bone can heal without further
disturbance. Sometimes surgery is needed to align
the broken bone ends and pin them in place.
Bones can also be weakened by disease. Like
other parts of the body, they can be infiltrated by a
bacterial infection, or by cancerous cells. Although
primary bone cancer (osteosarcoma) is rare, bone
secondaries that spread from a cancer elsewhere
in the body (eg breast, prostate, lung, kidney) are
relatively common. If the genes involved in bone
repair do not work properly, bones may grow
larger and weaker than normal in later life (Paget s
disease), but by far the most common bone diseases
are nutritional. If the correct building blocks are not
available in the right quantities, bones can become
deformed or increasingly thin and brittle.
your bones?
What can go
wrong with

18. How good
nutrition builds a
healthy skeleton
Although bones are often viewed as inert
sticks they are a living tissue made up of a
network of collagen fibres filled
with mineral salts. These minerals
are in a constant state of flux as old,
worn out bone is continually broken
down, remodelled and replaced.
Good strong bones are therefore
important at all stages of life.
Following a healthy diet and taking
regular exercise helps your bones
reach their optimum peak strength
by the age of 35 so that, despite
thinning in later life, they remain
hard enough to resist breaking if
you fall.
Tip:
White and brown flour are
fortified with calcium by law in
the UK. This is not the case for
wholemeal flour however. So,
if your calcium intake is likely
to be low (eg if you don’t like
milk or milk products), chose
brown (or white) rather than
wholemeal bread.
Several key nutrients are
important for bone health. According
to Dr Catherine Hood, Associate
Specialist at St George s Hospital,
London, A wealth of research in this
field shows clearly that a healthy
diet, regular exercise and getting
enough calcium and vitamin D
can maintain normal bone health.
Taking a supplement to support bone health can benefit many
who are lacking in these areas. Kira Osteobalance 50+provides
calcium, vitamin D, vitamin K, B vitamins and other bone-friendly
nutrients. £15.00 from leading pharmacies and supermarkets.
Calcium is structurally important for bones, and 99%
of your body calcium (around 1.2kg) is stored in your bones
and teeth. The other 1% is vital for nerve conduction, muscle
contraction and hormone activity. Your blood calcium levels
are tightly controlled, and if you don t obtain enough from
your diet, it is quickly leached from your bones so your nerves
and muscles - including your heart ‒ can work properly. As a
result, poor dietary intakes can lead to significant bone thinning
over time. The equivalent of a pint of cows milk supplies your
daily calcium needs, so include low fat milk and dairy products,
such as cheese, yoghurt and fromage frais, in your daily diet.
Other calcium-containing foods include wholegrains, nuts,
seeds, pulses, green leafy vegetables and bread made from
fortified flour.
Vitamin D acts as a hormone, switching
on genes needed to make the transport proteins
that absorb calcium from the intestines. It also
stimulates new bone formation. While you can
make some vitamin D in your skin, this only occurs
when the UV index is 3 or more. You make no
vitamin D during autumn/winter and, even during
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20. summer, the proper use of a
sunscreen with a protection factor
of SPF15 will reduce vitamin D
synthesis by 99%. Lack of vitamin
D leads to deformities known as
rickets when it develops in children
whose bones are still growing, and
to bone softening (osteomalacia)
in adults, as well as contributing
to general bone thinning
(osteoporosis). Unfortunately, one
in four adults have blood levels
of vitamin D that are too low for
normal bone health, and one in five
children referred to an orthopaedic
clinic in Southampton recently
showed bone signs of rickets. Try
Super Strength Vitamin D3, £10.45
for 240 tabs from www.healthspan.
co.uk.
Vitamin K is needed
to make osteocalcin, a protein
that attracts and binds calcium
within bones. Lack of vitamin
K is associated with low bone
mineralisation and increased
risk of fracture, while vitamin K
supplementation can improve
bone mineral density. Try MenaQ7
£18.95 from health food stores and
pharmacies. www.menaq7.com
Magnesium and
boron are also important
for bone strength. Low intakes
are associated with reduced
bone formation, increased bone
absorption and an increased risk of
bone fracture.
Opt for veg as a good
intake of vegetables is even
more important than fruits for
improving bone density. They
are a good source of calcium
intake and micronutrients for
bone health such as potassium,
magnesium, boron and vitamin
C (which stimulates formation of
the bone matrix protein, collagen).
Vegetables and fruit also have an
alkaline action in the body that
protects bone from dissolving.
Eat more fish, especially
oily fish like mackerel, herring,
salmon and sardines. They provide
vitamin D plus essential fatty acids
that help to increase the amount
of calcium laid down in your bones
and reduce the amount of calcium
lost in the urine.
Cut back on salt High intakes
of sodium chloride (table salt) increase
the loss of calcium through your
kidneys. Avoid obviously salty foods
(eg crisps, salted nuts) and try not to
add salt during cooking or at the table.
Obtain flavour from herbs, spices and
black pepper instead.
Switch to decaf A high intake
of caffeine has been linked with loss of
minerals from bone so that women who
drink four cups of coffee a day are three
times more likely to suffer a hip fracture
in later life. To offset this effect, some
experts suggest obtaining an extra 40g
calcium for every 6 fl oz (178 ml) cup of
caffeinated coffee consumed.
Other lifestyle factors that can
damage your bones include smoking
(please quit!), excessive alcohol (stick
to recommended intakes), and drinking
fizzy, canned drinks whose high content
of phosphoric acid can dissolve calcium
from bone. It s important to avoid excess
stress, too, as the stress hormone,
cortisol, increases calcium resorption
from bone and increases calcium loss in
the urine.
In addition, a good intake of protein
is important for bone health ‒ and too
much can be as harmful as too little.
Case study
New Calin+ yoghurt provides half the calcium
and all the vitamin D you need per day in just
one 125g pot. Available in three flavours:
strawberry, cherry and vanilla. £1.99 for a pack
of four yoghurts, from supermarkets.
Stephanie, 38, had never really considered her
own bone health, although her grandmother had
osteoporosis and became very bent in her spine as
she aged. ‘My job is very physical, and I love sport,
yoga and working out, but I was struggling more
and more with cartilage pain in my knee,’ she says.
‘I was facing surgery but started to look at alterna-
tive ways to boost my physiology. I tried a collagen
supplement, Pure-Col, that is popular with athletes
as it helps to repair and strengthen bone, cartilage,
muscle and tendons. I made an astonishing recovery
over a period of about six months and am a firm
believer that prevention is better than cure. I now
also take a calcium supplement every day.’ Pure-Col
costs £29.95 for one month, £70 for three months
or £130 for six month’s supply. from www.lookand-
health.co.uk.
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18 wellness
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21. Osteoporosis
40 years old 60 years old 70 years old
As many as 1 in 2 women and 1 in 5 men
over the age of 50 will experience a fracture due
to thinning bones. The parts of the body most
commonly affected are the wrists, hips and spine.
Bone thinning, known as osteoporosis, develops
when the balance between bone breakdown and
bone remodelling is lost, so that not enough new
bone is made to replace that which is absorbed.
Unfortunately, there are usually few symptoms
that osteoporosis is present, even when the
condition is advanced. A report from the National
Osteoporosis Society reveals that half of women
interviewed believe that loss of height is an
inevitable part of ageing, with 40% thinking that
slight curvature of the spine is to be expected
with age. In fact, these are both warning signs of
osteoporosis and if you notice them you should see
your doctor. Sometimes the diagnosis is made when
an X-ray is taken for other reasons, but usually the
first indication is when a fracture (eg hip, wrist)
occurs after a minor fall. Fractures of bones in the
spinal column (vertebrae) can occur spontaneously
or result from minor strains such as when lifting or
even coughing.
Who gets it?
Women are relatively protected against
osteoporosis until they reach the menopause, as
the female hormone, oestrogen, helps to stimulate
formation of new bone. Once oestrogen levels fall
at the menopause, however, a woman s bones start
to thin, so that by the age of 70, some women have
between a third and a half of their original bone
mass.

22. Risk Factors for
osteoporosis :
close family history - especially if•
your mother or father had a hip
fracture
early menopause (before age•
45) for women, or low levels of
testosterone for men
loss of periods for any cause•
except pregnancy (eg excessive
dieting and weight loss, excessive
exercise, use of depot progestogen
contraception)
long-term use of high-dose,•
corticosteroid tablets
certain medical conditions such as•
adrenal, liver or thyroid problems
being housebound with little•
exposure to sunlight
low dietary intakes of vitamin•
D, calcium, magnesium and
phosphorus
intestinal malabsorption (eg due•
to coeliac disease, Crohn’s disease,
gastric surgery)
long-term immobility, especially•
confinement to bed in childhood
heavy drinking•
smoking•
being underweight (body mass•
index less than 19)
But although osteoporosis becomes
more common with increasing age,
it can affect anyone - even young
women and children. Take special
care with your diet during pregnancy
and when breast-feeding. As well as
giving your baby the best possible
start in life, this will help keep your
bones strong. If your diet is lacking
in calcium, this will be leached from
your bones and teeth to ensure your
developing baby does not go without.
A number of risk factors are
associated with an increased future
risk of developing osteoporosis, but
these only predict around one in
three people who go on to develop
the disease. Potentially, everyone is at
risk, and should take steps to improve
their bone health, whatever their age.
Although osteoporosis is not life-
threatening in itself, its after-effects
cause a lot of suffering and can
shorten your lifespan as a result of a
major fracture. An older person who
suffers a hip fracture, for example, is
more likely to die over the following
year than if they hadn t experienced
a hip fracture. This is partly due to
the direct result of the injury (blood
loss, shock, surgery, prolonged
hospital stay) and partly due to the
frailty and ill-health of those affected.
Their quality of life is also reduced,
as someone with osteoporosis may
no longer be able to look after
themselves, they may become
partially disabled or immobilised, and
can also suffer from on-going pain.
Healthy Bones
Weak Bones
When you fall, you instinctively put out
your arms to catch your weight, and
as your hand cocks back, your forearm
takes the brunt of the impact. This can
lead to a Colles’ fracture of the end of
the radius bone. Mr Grey Giddins, an
orthopaedic surgeon who special-
ises in wrist and hand injuries, has
developed a revolutionary new glove
with a shock-absorbing pad that pro-
tects the heel of the hand. The guard’s hard
shell spreads the impact, while the foam layer absorbs the shock to
prevent up to 85% of wrist fractures during a fall. The Giddins Guard is avail-
able in a ladies black leather fashion glove, ideal for osteoporosis sufferers, but is
also being developed for use by sportspeople at high-risk of wrist fracture during
snowboarding, skateboarding and skating.
£35 from www.giddinsguard.com
The Science of
Falling
Absorbing the shock
yourwellness.com
20 wellness
focus
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yourwellness.com

23. Don’t diet away
your bones
Excess weight is usually
associated with an unhealthy
diet and lack of exercise,
which is not kind to bones. By
losing weight and becoming
more fit, your level of activity
should increase which will
help to strengthen your bones.
However, when trying to lose
weight, it is important not to
follow too strict a weight loss
regime, or you may not get all
the calcium or other vitamins
and minerals you need from your food.
Excessive dieting in your youth can cause significant bone
damage According to Professor Jon Tobias, of the Children
of the 90s research project, There is a good deal of pressure
on teenage girls to be thin, but they need to be aware that
this could endanger their developing skeleton and put them
at increased risk of osteoporosis .
Some people who want to lose weight cut back on dairy
products, but these are an important source of calcium. The
good news is that low-fat dairy products contain just as much
calcium (if not more) and are therefore a good choice.
When cutting back on food intake to lose weight, however,
it s important to not also reduce your intake of vitamins,
minerals and essential fatty acids. An omega-3 fish oil is a
good idea if you don t eat much oily fish. Consider taking
a general vitamin and mineral supplement, too, or one
designed for bone health. Try OsteoGuard, £9.95 from www.
naturesbest.co.uk.
Tip:
Avoid antacids
containing aluminium,
which reduce the
absorption of
phosphates from
your diet – regular
use for more than 10
years may double the
risk of a hip fracture.
You may also want
to avoid cooking in
aluminium pans.
yw
All this for FREE!
yw
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and finances.

24. Taking regular exercise
stimulates the production of new
bone. High impact exercise is best
(eg aerobics, gymnastics, netball,
dancing, racquet sports, jogging,
skipping) but non-weight-bearing
exercise such as stretching and
swimming is also beneficial. For
the elderly, any form of activity is
useful, including walking, climbing
stairs, carrying loads, doing
housework and gardening. These
activities also strengthen muscles
to reduce the likelihood of a fall.
Strength training can also
improve your bone mass in the
hips and also the spine. In a
study from McMaster University
in Ontario, for example, post-
menopausal women who took part
in a strength training regime for
twelve months achieved a nine per
cent increase in spinal bone mass,
on average, compared with a two
per cent decrease in density for
those who didn t exercise. Other
benefits in the strength training
group included improved balance
and increased muscle strength.
So what exactly is
strength training?
It may sound daunting, but you
don t need to build a body like
Arnold Schwarzenegger to improve
your bone health. Strength training
For more information about bone health, visit the National Osteoporosis Society website at www.nos.org.uk.
strengthens your
Exercise
bones
uses the principle of muscular
resistance to improve muscle
strength, with associated benefits
to tendons, ligaments, joints and
bones.
In practical terms, strength
or resistance training typically
includes working dynamically with
weights, although the definition
can also include isometric exercise,
which involves static resistance
(for example pushing against a
wall, or using a weight machine to
hold the weight in a fixed position
rather than performing rapid reps).
Other exercises such as Pilates may
be considered a moderate form of
strength training. The Canadian
study at McMaster University
involved high-intensity weight
training, for two days a week, over
a full year.
Other forms of weight-bearing
exercise can also improve bone
strength - including activities like
walking and running which, as a
high-impact exercise, is especially
good at strengthening bones and
joints. As a general rule, much like
muscles, your bones will become
denser and stronger the more
regularly you put force on them.
Some forms of low-impact or non-
weight-bearing exercise, such as
swimming and cycling, can also
have a beneficial effect on bones as
the muscle movements that bend
your joints, and flex your back,
also stress your bones slightly.
Swimmers who do not take part in
other types of competitive sport
have been found to have greater
bone mass in their forearms
and back than non-athletes, for
example.
No matter how old you are,
inactivity and a sedentary lifestyle
can significantly increase your
risk of developing osteoporosis.
But taking up strength training as
part of a regular exercise regime
can directly enhance your bone
density... even for women in their
eighties and nineties. Levels of
exercise don t even have to be
extreme, either - just half an hour
of weight exercises, two to three
times a week, can improve your
bone mass, strengthen muscles,
and improve your overall balance
and walking speed, too.
yourwellness.com
22 wellness
focus
This section is sponsored by...

26. Many people
would love to feel
healthy and enjoy
greater levels of
well-being. Clients
often tell me their
life isn’t moving
in the desired
direction and they
are searching for
new answers.
De
Spiritua
- by Gill Potter
It was something I wrestled with,
too, for many years - so I know the
cost of poor health! What if I told
you there are six essential keys to
get you onto the right track? Check
out these tips and gain new clarity
about where you may be blocking
better health and wellbeing in your
life. Step into a brighter future
today!
1. Control of thoughts.
Learn to master your thoughts,
particularly your train of thought.
Consider the way your thoughts tend
to whirl about, flitting like will o -the-
wisps; one impression arises here,
another there, and each changes
your thinking. Instead, aim to reach
a point where you can become so
absorbed in a single thought that
no other can enter, so you hold the
reins of thought - at least for a short
while.
2. Control of actions.
Here it is necessary to act, at least
occasionally, in ways that are not
precipitated by anything external.
Whatever is initiated by your status,
your profession, or your situation
does not lead more deeply into
higher life. Higher life depends
upon your resolve to do something
The greatest gift that
you can give yourself
is a little bit of your
own attention.
- Anthony D’Angelo
yourwellness.com
24 wellness
emotional
This section is sponsored by...

27. Gill Potter is the author of Sacred
Paths Entwined, published by Ecademy
Press and available on Amazon. She
works with clients worldwide using
astrology and archetypes to know
more about their life path and
purpose. For more information, visit
www.joyfulsteps.com
evelop your
ality
that springs completely from your own initiative - even if
it s something absolutely insignificant. No other actions
contribute anything to the higher life.
3. Equanimity. People tend to fluctuate back and
forth between joy and sorrow. Rather than allowing yourself
to be rocked on the waves of life, aim to reach a level of
equanimity and steadiness, so you become steadfast and
even-tempered.
4. Understand every being. Look for beauty
within everything, even that which is outwardly ugly. Try
always to approach what is wonderful in every phenomenon
of outer reality. You will see that everything contains an
aspect that can be affirmed.
5. Complete openness. People tend to judge new
things according to the old things they already know. But
instead of confronting a new communication with your
own opinion, remain alert for the possibility of learning
something new. Develop the ability to listen, so you
encounter matters with the greatest possible openness and
have what is termed a beginner s mind.
6. Inner harmony. You receive this after you have
developed the first five keys above. Those who have the
other qualities are also inwardly harmonious and peaceful.
Nothing disturbs them.
Book Your First
Treatm
ent &
Get
A
Second
1/2
Price
Advice
Acupressure

28. HAPPI
- by Paul Jenner
Can you consistently
be happier than you
generally are now? The
answer is emphatically
‘yes’. Whilst it’s true
that your genes have a
great deal to do with
your underlying level
of happiness, there are
plenty of things you
can do to give nature a
helping hand.
This extra happiness doesn t just drop out of
the sky like rain. You have to consciously decide
to be happier. At first that may sound a little crazy.
After all, doesn t everyone want to be happy? Well,
yes, but many of us want other things even more.
Ask yourself this. If a genie offered you the chance
to be either a rich celebrity or happy, which option
would you go for?
Having made the decision to be happier, here are
some practical things you can do:
Don t go comparing yourself with the small
number of people who are rich and famous; if
you must compare, then do so with the far larger
number of people who live in poverty.
On a small piece of card, write down ten things
in your life to be grateful for. Keep the card in
your bag or wallet and refer to it whenever your
happiness needs a boost.
Let go of negative emotions such as anger, envy,
and the desire to get even ‒ they re only doing you
harm.
Laugh. If you can t laugh, pretend to laugh. Your
bodymind can t distinguish between fake laughter
and the genuine thing and, in either case, will
release pleasure-giving endorphins.
Exercise regularly. This, too, will give your
endorphins a boost. In the UK, the National
Institute for Health and Clinical Excellence (NICE)
yourwellness.com
26 wellness
emotional
This section is sponsored by...
wellness
emotional

29. IER
How to be
Paul Jenner is the author of more than 30 books
about the enjoyment of life, including How
To Be Happier (Teach Yourself, £10.99)
and Transform Your Life With NLP
(Teach Yourself, £9.99).
recommends exercise and psychotherapy, rather than
antidepressants, as the first line of treatment for mild
depression.
Treasure people for what they are, not what they can
do for you. Your relationships with your partner (if you
have one), your family, your friends, and your colleagues
should all be sources of happiness, not material benefit.
If you have a partner have sex as often as possible
‒ it releases such happy chemicals as dopamine,
phenylethylamine (PEA) and oxytocin (which bonds
people together). Research also shows that couples who
are monogamous are happier than those who are not.
Before you make a decision on anything, ask yourself:
Is this going to make me happier? If not, then perhaps
you shouldn t do it.
Always be willing to let a few things happen by chance
‒ you may discover a source of happiness you didn t know
about.
Look upon your happiness and peace of mind as a great
treasure that has to be protected at all costs and always
put it first.

30. A dog is one
of the remain-
ing reasons why
some people can
be persuaded to
go for a walk.
- O A Battista
The Retired Greyhound Trust
(RGT) is a national charity dedicated
to finding loving homes for
greyhounds whose racing days
are over. Each year, approximately
8,500 greyhounds retire from
racing, and volunteers at a network
of over 70 branches across Britain
do their utmost to find them a new
home. Most branches have kennels
where you can meet the greyhounds
available, and in 2012 the Trust
was proud to rehome its 60,000th
greyhound.
The breed is typically intelligent,
gentle, affectionate and even-
tempered. They are quite laid back
and docile, yet despite possessing
remarkable stamina and endurance,
only need two, twenty-minute walks
each day. They are often described
as couch potatoes , requiring less
exercise than average dogs, and walk
quietly on a lead without pulling.
Because their coats are short and
smooth, they don t get too dirty, and
can come back from muddy walks
relatively clean, generally requiring
little grooming.
Greyhounds make an ideal family
pet, as they get along with children,
the elderly and often live happily with
other pets. Greyhounds can, and do,
live harmoniously with cats so don t
be discouraged by those who say it s
an impossibility. Contrary to popular
belief, some greyhounds are cat-
proof and can be homed straight into
a house with cats.
If you re thinking about adopting
a patient, quiet and loving dog that
doesn t require special treatment,
then a greyhound may be right for
you. They are loving dogs that don t
ask for much more than a cosy corner
to sleep in. At any one time, the
Retired Greyhound Trust has over
800 dogs in kennels waiting to be
adopted. Could your family join the
thousands of greyhound owners in
Britain who agree that Greyhounds
Make Great Pets ?
For more information about
adopting a greyhound, visit www.
retiredgreyhounds.co.uk.
Co
reho
greyh
yourwellness.com
28 wellness
family
This section is sponsored by...

31. ould you
omea retired
hound?
Yvonne has struggled with multiple sclerosis
(MS) since she was diagnosed in 2002, but her
retired greyhound, MJ, has changed the way she
lives with MS, as well as her general outlook on
life. Says Yvonne, When I was diagnosed with MS,
I had a Rottweiler who I loved to bits but, due to
her size and strength, I couldn t handle her at all
myself. Sadly, she died in January 2011 leaving
a big void in my life. After a lot of soul searching
and research, I decided to rehome a retired
ex-racing Greyhound. Yes, I know what you re
thinking: they can go from 0-45mph in a matter
of seconds, but read any website about them and
you ll be surprised to know they re also known as
45mph couch potatoes. After Yvonne adopted MJ,
it didn t take long to notice the positive impact
on her health and attitude. My legs are now
stronger after our daily walks, and just being out
in the fresh air with MJ is brilliant and makes me
feel so much better. This is something I wouldn t
have dreamt of doing a year ago. It s a perfect
match. My lovely greyhound has made me feel so
much better and I don t know what I d do without
her now.

32. Don’t su
Empty Nyourwellness.com
30 wellness
family
This section is sponsored by...

33. uffer the
Nest syndrome
You’ve waved
them cheerfully
into their new
accommodation,
and driven back
down the motorway.
But once the front
door is shut, you
realise how different
your house feels
now they’re gone.
Where there were
once raised voices,
doors slamming,
music playing and
laughter, there’s
now silence. It
suddenly sinks in
that they’re gone.
When Paula Wynne s son flew the
roost in 2009, she made the most of
her empty nest by realising her dream
of becoming an author. She
put her plan into action
and within months was
commissioned to write
her first book, Create a
Successful Website. As
this hit the Amazon
bestseller list, Paula s
second book, Pimp My
Site, was commissioned by
Wiley. At the same time,
Paula and her partner,
Ken Sheridan, worked
on the concept of a
new business venture,
iHubbub. Through iHubbub,
Paula and Ken are determined to help
start-up home business entrepreneurs
because they have walked in the same
shoes. They know the struggles and
keenly feel the challenges along the road
to success. For more information, visit
www.ihubbub.com.
Many parents get so caught up in
the chaotic planning for their son or
daughter going off to university, or
moving in with a partner, that they don t
take time to think about how they re
going to cope in their new empty nest .
With more free time (no more taxiing
them about, or cleaning up after them)
many people find themselves moping
about, missing their offspring and
wondering what to do with themselves
in their absence.
Rather than focusing on the loss of a
child s presence, use that time-hole to
your advantage. Be positive: write out a
list of things you ve always wanted to do
but never had time for, and set yourself
new goals for the future. Stuck for
ideas? Here are a few to start you off:
Travel: Where have you always
wanted to go? Get out your maps, do
some research on the internet and work
out your route. It doesn t have to be
abroad; there are bound to be places of
interest close by that you ve never made
it to. Just get out there!
Further Your Education:
Community colleges and schools often
have evening classes. From pottery to
learning a language, it s right there at
your fingertips. Some are even free, and
you ll meet new people and enjoy new
conversations. Or try an online course
and learn from your own living room.
Update Your Look: A new
hairstyle or new clothes can do wonders
to revive you. If money is an issue,
browse through your local charity shops
‒ there are treasures awaiting you. Start
an exercise routine or a new healthy
eating plan. You ll feel and look years
younger!
Volunteer: There are lots of
organisations that could do with your
help; whether it s a specific skill you can
offer or simply your time, volunteering
will make others and yourself feel good.
Try your local schools and charity shops
or use Google to find volunteering
opportunities in your area.
Read: Pick up those books you ve
never had time for, or re-read an old
favourite.
Go Green: Start a new gardening
project. A patio or new beds, or plant
a fruit tree and enjoy waiting for it
to bear gems next summer. If you re
conservative in your gardening tastes,
be bold and try something different.
Decorate: Give your house a fresh
new look. Read interior design books
or browse advice sites for tips and
inspiration and then go to it.
Hobby Horse: Buy a magazine or
book to teach yourself a new hobby or
go back and learn old tricks.
- by Paula Wynne
yourwellness.com
31

34. A recent survey found that almost a third
of people seek health advice on the web
for family medical symptoms, rather than
seeing their GP. In fact, only one in five of
those questioned said they would see their
doctor first when someone felt unwell.
Isabel Healthcare Inc. was founded in 2000 by Jason Maude and
named after his daughter who almost died after a potentially fatal
illness was not recognised. For over 10 years, Isabel Healthcare has
provided the Isabel diagnosis decision support system to hospitals,
general practices and individual doctors. To use the Isabel
symptom checker to check your own unresolved symptoms, visit
http://symptomchecker.isabelhealthcare.com or download the free
Isabel Symptom Checker iPhone app from the iTunes app store.
In many cases, this was because they feared their doctor was
too pressed for time to carry out a proper consultation, and could
therefore misdiagnose them as a result.
While not all the health information available on-line is reliable,
the new Isabel Symptom Checker is a trust-worthy, evidence-based
tool that can help you research possible diagnoses in advance.
Not only will this give you the confidence to see your doctor when
necessary, it will also help you get the most out of your consultation.
The Isabel Symptom Checker uses Disease Pattern Technology,
which has taken 12 years to develop. It works by searching a
database of 6,000 diseases, with multiple symptom patterns, to
produce a list of possible diagnoses. This technology is intended
to follow the traditional diagnostic process that a GP or specialist
undertakes when assessing a patient s illness. In trials, the correct
diagnosis was included in the final list of suggestions 95% of the
time, compared with Dr Google which was only 50% accurate.
Sir Graeme Catto, President of the College of Medicine, says,
During my time as President of the GMC, I saw many unfortunate
cases of diagnostic error. With so many conditions and diseases
that can be easily missed when assessing patients, there is a critical
need for modern technology such as the Isabel Symptom Checker to
help patients better understand the possible diagnoses that could be
causing their symptoms and work in collaboration with their GPs.
Do you
diagnose
your
family
on-line?
yourwellness.com
32 wellness
family
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35. Written by a GP and surgeon with
over 40 years NHS experience, Going
into Hospital? offers useful tips
and information for those facing
a hospital stay. Full of positive
ideas, it helps you plan your future,
think about what to pack, outlines
the dangers of hospital-acquired
infections and how to prevent them, and suggests how to
maintain good health on your return home. The booklet
has been written from a patient s point of view by an
experienced doctor who found himself at the receiving
end of treatment. After retirement I developed cancer
which required several hospital admissions,
says Dr Seth. While recovering from an
operation I realised I knew about the possible
complications of prolonged rest in bed and
wished that my fellow patients were also aware
of risks such as this, which can be avoidable.
This inspired me to write this book. Going into
hospital costs £4.50 from www.amazon.co.uk.
- by Dr. Seth
Going into
hospital?

36. worko
Overcome yo
yourwellness.com
34 wellness
exercise
This section is sponsored by...
wellness
yourwellness.com
Tel: 07834 704541

37. Exercise is supposed to be invigorating
and to make you healthier and happier.
Well, that s certainly true - but it can
also seem like hard work. Then there s a
danger that exercise becomes a boring
chore. Everyone is different, and exercise
that one person enjoys may seem tedious
to another. However, the following tips
should help you beat exercise boredom
so that getting fitter isn t a total drag.
out
our
fatigue

38. Get a buddy. Most people
are more motivated to exercise when
a workout buddy gees them on. There
are a number of reasons why - mutual
support and encouragement is certainly
part of it, but it also introduces an
element of competition that s difficult
to resist. Finding an exercise partner
isn t always easy, but try asking friends,
family and work colleagues if they re
interested. If you re a member of a
gym, exercise class or sports club then
perhaps you can pair up with someone
there. If all else fails, online discussion
forums dedicated to your preferred
exercise may present a way for
individuals in the same city or town to
buddy up (see the cycle buddy feature
that follows).
Have a virtual
workout. Okay, it s not for
everyone, but interactive exercise and
dance games for the Wii and other
games consoles can add a bit of variety
and fun to your exercise regime. Get
some friends round and make it into
a party! Even if you re playing alone,
fitness video games can still encourage
motivation by effectively providing a
virtual buddy that brings some of the
benefits mentioned already.
Rethink your aims.
Many people get demotivated because
they set themselves unrealistic and
potentially unachievable goals. That
includes having a big target amount
of weight to lose, or developing a
figure like such-and-such a celebrity.
It s important to realise that not
achieving a goal you ve set for yourself
(especially an almost impossible one)
isn t a failure, and certainly isn t a
reason to give up. Instead, rethink your
overall aims, and set yourself a new,
attainable (but not too easy!) target. Set
smaller, short-term goals that you can
consistently reach, while still keeping
an eye on your long-term target.
Enter competitions
and events. Perhaps
surprisingly, this doesn t occur to a
lot of people, but it s a good way to
shake things up and add an element of
competition and fun to your exercise
goals. If you re a runner, consider
enrolling in a local half-marathon, a
10K run or even a fun run for charity.
For most types of sport you re likely to
find a local or regional competition in
your area.
Mix it up. People who engage
in a single form of exercise, over and
over again, are more likely to quit than
those who vary their routine. This
could take the form of planned cross-
training (for example, if you are runner,
you might consider adding cycling,
swimming or weight training to your
exercise schedule) but it might also just
involve varying your routine from one
exercise session to the next. If you run,
walk or cycle instead, for example. Try
to plan at least three different routes,
and vary them from one session to the
next. Alternatively, you could go further
afield - hop in the car or on a bus, and
exercise in some other location entirely.
You might be surprised at the effect a
simple change of scenery has on your
motivation levels.
Doing something is
better than nothing!
Everyone experiences days when they
just can t be bothered to exercise. If you
really can t face a full session, why not
make the commitment to do a shorter
session of around 15 minutes? As often
as not, once you ve started exercising
you ll find the motivation to go on. But
if you don t, go easy on yourself. You
deserve a day off now and again ‒ just
don t let inertia take hold. Get back into
a regular schedule of exercise as soon
as you can, and if you apply some of
the tips covered here, there ll soon be
no stopping you.
yourwellness.com
36 wellness
exercise
This section is sponsored by...
Tel: 07834 704541

39. Do you love cycling but hate going
it alone? Find someone to share those
empty lanes or off-road tracks via
CyclingBuddy.com. Within seven
months of launch, the site gained almost
10,000 members who, between them,
logged over 500,000 miles. Incredibly,
CyclingBuddy now has members in 14
countries including, UK, USA, Canada,
Australia, New Zealand, Germany, France
and Italy. Whether you re a hard-core
road cyclist, an adrenaline-seeking
mountain biker, a health-conscious
commuter or a recreational cyclist, you ll
find someone similar to join you and
share the fun. According to founder Tony
Piedade, Taking up cycling can be a little
costly, so it s important that people have
the best possible network to plug into
for motivation, advice and confidence.
It can be daunting getting on a road on
two wheels, and we could all do with
some motivational help to keep us
enjoying the sport. The site is
completely free to join, so
visit: www.cyclingbuddy.
com and start shifting
those gears.
The New SPIRO S187 padded bikewear shorts are perfect for cyclists
who are looking for improved comfort and performance. Anatomically
shaped and constructed from 4-way soft stretch fabric, they feature
interface padding, elasticated waistband, reflective piping and an inner,
silicone grip around each leg. The shorts wick quickly, are breathable
and keep your skin cool. An antibacterial, double-layer fabric pad
ensures maximum moisture transfer and freshness. Available in sizes
8-16 for ladies and S-2XL for men. £15 from www.spiroactivewear.com
near you
Finding
buddy
cyclea
yourwellness.com
37

40. If the risk of a deep vein thrombosis isn t
enough to get you moving, researchers now say
that prolonged sitting also doubles your risk of
diabetes, heart disease and premature death!
What s more, these risks remain however much
physical activity you get, so even if you meet the
guidelines and exercise for at least half an hour
on most days, sitting down afterwards is the
worst thing you can do. Although this may seem
unlikely, the results come from a full analysis
of 18 different studies involving almost eight
hundred thousand people, so they have to be taken
seriously.
According to Dr Emma Wilmot, of Leicester
General Hospital, The average adult spends 50-
70% of their time sitting, so the findings of this
study have far reaching implications. By simply
limiting the time that you spend sitting, you may
be able to reduce your risk of diabetes, heart
disease and death . She adds, This is an important
message because people with risk factors for
diabetes, such as the obese, those of South Asian
ethnic origin, or those with a family history of
diabetes, may be able to help reduce their future
risk of diabetes by limiting the time spent sitting.
Professor Stuart Biddle, of Loughborough
University, suggests: There are many ways we can
reduce our sitting time, such as breaking up long
periods at the computer at work by placing our
laptop on a filing cabinet. We can have standing
meetings, we can walk during the lunch break, and
we can look to reduce TV viewing in the evenings
by seeking out less sedentary behaviours.
Stand-up desks are becoming increasingly
common, but take care - switching to a standing
desk can be more tiring, and not everyone gets
on with them. Rather than standing all day, try
a bit of both. Use a sitting desk with proper
ergonomic aids, and stand up every 20 minutes
to move around - walk to the printer, go for a
glass of water, stand for a meeting, and take the
stairs when visiting other floors in your office
building, rather than using the elevator. If your
boss asks what you re up to, tell him you re trying
to maximise the number of years you can continue
working for them!
Yet another
walking
reason to keep
Did you know?
The commonest places
that eye injuries occur
are in the home (30%),
at work (20%) and
during leisure activities
(18%).
yourwellness.com
38 wellness
exercise
This section is sponsored by...
Tel: 07834 704541

41. Researchers in the US have found that high school
hockey players (aged 14 to 18) who compete in states
where protective eyewear is mandatory are five times
less likely to experience head, eye, and facial injuries than
players competing in states where protective eyewear
is not a legal requirement. In fact, injury to the eyes
themselves, and surrounding structures such as the orbits,
eyebrows, and eyelids were virtually eliminated. This may
seem obvious, but many people take part in contact sports
or other potentially dangerous activities without thinking
to protect their eyes.
According to Professor Robert Scott, Consultant
Ophthalmologist at the BMI Priory Hospital in
Birmingham, Good eye protection should be lightweight,
but strong enough to resist impact. It should also protect
the sides of the eyes as most impacts occur at the outer
side of the eye. Some sports have specifically designed
protection. Squash racquets and the Irish game of hurling
are particularly associated with eye injuries and enforce
use of specialised protection in official competitions. He
adds, Eye injuries occur in most ball sports, such as rugby,
football, hockey and cricket, but are unusual. In cricket
and hockey, head-guards and eye protection should be
worn in certain high-risk game situations. I have also seen
an increase in the number of severe eye injuries among
participants of mixed martial arts sports.
Professor Robert Scott is a Consultant Ophthalmologist
at BMI Priory Hospital in Birmingham. He is the
Consultant Adviser in Ophthalmology to Her Majesty’s
Armed Forces, treating eye injuries and diseases in
military personnel, and adviser to the Royal Air Force on
aircrew ophthalmic standards.
Visit www.bmihealthcare.co.uk.
Don’t
forget to
protectyour eyes

42. - by Dr Lisa Turner
Picture this. It’s a special
occasion, and you
want your husband to
remember it, to treat
you in a special way, buy
you a small gift or take
you out, or maybe to
speak those special
words in that special
tone of voice. Or
maybe you’d just love
to be held or hugged
in that perfect way.
Love Hu
Why Does
Nobody can hurt me
without my permission.
- Mahatma Gandhi
But what happens? He forgets.
He comes home in a grump. There s
no outing, no gift, no special
words, no hug and maybe even
worse. All the efforts you made to
mark the occasion have gone to
waste. How would that make you
feel? If you re like most people ‒
probably pretty bad. You
might feel justifiably
angry. He should have
remembered after all!
Or perhaps you ll just
feel sad, that you
didn t get to feel
loved in the ways
you wanted. Maybe
you feel afraid that
your relationship
is in danger. Is
he going
to leave
you? Possibly, you feel hurt that
all your efforts went unnoticed,
ignored or rejected? Or do you feel
guilty? Perhaps you didn t love him
enough for him to reciprocate.
All these emotions are actually
the resistance to LOVE, and it s
triggered by the inner desire for
some outer experience. A painful
emotion is the tension you feel
when there s a difference between
what you want, and what you
have. So the bottom line is that
all emotional pain comes from
expectations. When you expect
someone else to be, or do, or give
you something and you don t get
that, you feel pain.
Now many people would say
the way to feel more love is to
create more experiences that fit
your expectations. But what if you
yourwellness.com
40 wellness
relationship
This section is sponsored by...

43. urt?
s
Dr Lisa Turner is a sexual energy, personal and spiritual
development expert, who speaks about the unspeakable.
For more information visit www.psycademy.co.uk/
emotional-resilience
turned it on its head? What if you decided that you had all
the love you could possibly want already flowing in you?
Maybe it comes from your direct connection to source
energy. And what if you have no need for anyone else to do
anything in order for you to feel that love? Indeed, the very
desire or expectation that someone else will cause YOU to
have love moving in your neurology makes no sense. The
energy of love is already within you, and it can move any
time you choose it to.
Try this experiment - let go of any expectations of
anyone, any group of people or anything at all. Run this
experiment for a whole day and you will notice how much
more love you feel within your own being.
Many domestic arguments arise from inequality
- or perceived inequality - in the distribution of
housework and household chores. A recent study
at Sweden s Umea University shone a spotlight on
this issue when asking men and women a series of
questions about their work and home life. While
the results showed both sexes had similar levels of
psychological distress at the age of 21, by the age
of 42 women reported significantly greater levels of
distress than men of the same age ‒ and complaints
of gender inequality were identified as a key
contributor.
Even with the best of intentions, it can be tough to
get the housework balance right. For one thing, it s all
too easy to fall into gender stereotypes when dividing
up the work. Just as women complain they re often
left to do the cooking and cleaning, men are equally
unhappy if they re automatically expected to fulfil
roles like taking out the bins or putting up shelves.
The key, as always, is communication. Discuss and
mutually agree who will do what, then stick to it as
far as possible. Household roles may evolve and shift,
but they shouldn t be allowed to slip to the extent
that either party feels hard done by. And if someone
does feel the division of labour isn t fair, take time
to sit down and talk about it before that niggling
dissatisfaction turns into stress and resentment.
Who should do
the house work?
yourwellness.com
41

44. Venu
show
how to m
healthy reyourwellness.com
42 wellness
relationship
This section is sponsored by...

45. - by Shirley Yanez
Shirley Yanez offers a free, interactive life
coaching program at www.venuscow.com.
Venus Cow centres on common sense and
showing people that what they believe to
be true is actually untrue.
Here are seven simple tips to help your
relationship survive the test of time.
When you make a mistake, always
say you re sorry. Nurturing a healthy
relationship is all about creating a
two-way street, and not blaming the
other person for your mistakes. We all make
mistakes, we are all human, and learning to
be tolerant and open with your partner is the
key to a long, happy relationship.
Just because you are in a
relationship, doesn t mean you have
to stop having a life of your own,
just as your partner also needs a
life of their own, away from you; so trust is
paramount, and forgiveness crucial. Never
quit in the heat of the moment, and always
learn to work it out because every couple has
their ups and downs, no matter how perfect
the relationship seems on the surface.
Communication is vital for a happy,
healthy relationship. Your partner
can t read your mind, so always let
them know what you are feeling -
and why. Talking openly and rationally
about your feelings is a cathartic experience.
It allows the other person to understand
your moods and anxieties, which creates
less stress and more understanding. Take a
long look at the things you do that damage
the relationship, and recognise that if you
want something different, you have to do
something different. Ask your partner to
tell you the things you do that make them
feel special, then make a real effort to do
something every day, no matter how you feel,
to make it happen.
When you desperately seek your
partner s approval, your relationship
becomes all about what they can do
to make you feel good, how often
they boost your ego, how often they lift your
sprit when you feel down and how well they
change your negative feelings into positive
ones. This is draining for another person and
will only create an unbalanced relationship
in the end.
If you often find yourself focusing on
pleasing someone else, or constantly
seeking their approval, realize that
YOU are creating that need. Instead
of focusing on what you can get from
another person, just focus on having fun
together. Many times the best thing you can
do for yourself and someone else, is to just
let go and give yourself permission to laugh
and be free.
Always be a good listener, and be
open to give quality time to your
partner when they need you. We all
need someone to talk to, and we all
benefit from someone who can listen without
judging or being defensive. In a partnership,
both people count and both needs have to
be met in order for the relationship to have
balance. If you are too busy thinking about
yourself, and what you need, there will
always be someone else ready to lend an
ear. Intimate chats over a candle-lit supper
can often lead to intimate closeness in the
bedroom, so spice up your life by being a
support when your partner most needs you.
Love is a powerful drug and can be
very addictive, so keep your feet
on the ground and never assume
that another person can make your
problems disappear. Having another person
share your life is about making what you
already have even better, so make love not
war!
us Cow
ws you
maintain a
elationship
3
1
2
4
5
6
7
yourwellness.com
43

46. Eating too much refined sugar impairs
both bone growth and bone strength,
as it significantly increases the amount
of calcium lost in the urine. Most of
this lost calcium has either come from
your bones, or was originally meant to
be deposited in your bone bank . And
the effect of sugar doesn t stop there -
ingesting large amounts also increases
your blood levels of the stress hormone,
cortisol. Although it has important
biological functions in the short term,
during times of stress, cortisol can also
lead to osteoporosis if stress is prolonged.
With more and more evidence linking the
over-consumption of sugar with diseases
such as cardiovascular disorders, obesity,
metabolic syndrome, cancer as well as
osteoporosis, perhaps it s time we all take
measures to watch our sugar intake .
Ditch the
healthy
forsugar
bones
If you are bitter at heart,
sugar in the mouth will
not help you.
- Anon
yourwellness.com
44 wellness
nutrition
This section is sponsored by...

47. What is sugar?
When you think of sugar, do you
picture the white crystalline substance
known as sucrose or table sugar ? In
fact, there are many different types
of sugar naturally occurring in food,
including:
• Fructose: fruit sugar, found in fruits
and honey
• Glucose: found in honey, fruits and
vegetables
• Galactose: found in milk and dairy
products
• Sucrose: made up of glucose and
fructose and found in plants
• Lactose: found in milk (made up of
glucose and galactose)
• Maltose: found in barley.
When you eat these various
sugars, they are broken down in your
intestines, then absorbed and taken
directly to your liver, where they are
converted into glucose. This is the main
sugar found in your circulation, and is a
vital source of fuel for every cell in your
body, especially those in your brain.
Why is sugar so bad?
Our ancestors only ate tiny amounts
of natural sugar from fruits, that were
only available for a few months a year
(at harvest time), or as honey, which
was guarded by bees. Nowadays, the
natural forms of sugar are processed,
refined and chemically altered to
produce highly concentrated forms that
are eaten in excessive amounts that are
too much for the body to handle.
Sucrose, or table sugar granules,
for example, are made by refining the
juices of sugar cane or sugar beets.
During the refining process, the raw
material extracted from the plant is
stripped of its vitamins, minerals,
proteins, enzymes and other beneficial
nutrients to leave concentrated sucrose
(glucose + fructose) with a high calorie
content.
Even if you don t add a spoonful of
sugar to your tea or coffee, excessive
amounts of sugar are hidden in
processed and packaged foods and
drinks. Check labels for sugar in the
form of evaporated cane syrup, high
fructose corn syrup, maltodextrin,
molasses, caramel, sorbitol, mannitol,
and almost anything ending with ‒ose
(fructose, sucrose, lactose, glucose
etc). These hidden sugars quickly add
up in the diet. Not only does excess
sugar place a huge demand on organs
like the pancreas and liver, which are
responsible for processing it, but the
excess that s not required immediately
as an energy source is converted into
fat and stored in the body, leading to
weight gain and obesity.
How to reduce processed
sugar
If you find it too difficult to
completely go without sugar and want
to have the occasional treat, there are
healthier sweeteners that are not so
processed.
Jaggery is made from raw sugar cane
juice, palm juice or coconut palm sap
and is widely used in India as a natural
sweetener. It is unrefined, so retains the
natural vitamins and minerals making
it particularly high in magnesium,
potassium, selenium and iron. Check
ethnic supermarkets and shops for
availability.
Raw Organic Honey has not been
heated, pasteurized or processed in
any way. It contains natural vitamins,
enzymes and powerful antioxidants.
Raw honey has anti-viral, anti-bacterial
and anti-fungal properties and is known
to help strengthen the immune system.
Stevia leaves from the Stevia plant
contain a natural sweetener that is 300
times sweeter than sugar, is extremely
low in calories, and does not raise
your blood sugar levels. Stevia is also
thought to have a regulating effect on
the pancreas so is beneficial for people
with diabetes or those without diabetes
who experience hypoglycaemia (low
blood glucose levels). Herbal tonics
containing stevia are widely used in
alternative therapies to treat elevated
blood pressure, digestive disorders,
obesity, candida and skin disorders.
Lemon Iced Tea
(serves 4)
Naturally refreshing without
any guilt because this iced tea is
calorie and sugar free! This tea
is balanced with the sweetness
of Truvia calorie-free sweetener
and the tartness of lemons to
quench your thirst.
This beverage has
0 calories and 0g
sugar per serving.
Ingredients
960ml water
4 bags black tea
2 ½ tbsp (30g)
Truvia® calorie-
free sweetener
spoonable (or 20
sachets Truvia
calorie-free
sweetener)
2 tsp (10ml)
lemon juice
Method
1. Bring water to a boil. Remove
from heat and add tea bags.
2. Steep for 5 minutes. Discard
tea bags.
3. Stir in Truvia calorie-free
sweetener and lemon juice.
Refrigerate until chilled. Serve
over ice, if desired.
Truvia®
is a stevia-based
sweetener with the same
texture and crunch of sugar.
Truvia®
sweetener has a crisp,
clean taste and is perfect for
sprinkling on fruits, yoghurt and
cereals, for use in tea and coffee
as well as cooking and baking.
Visit www.truvia.co.uk for
stockists and more recipe ideas.
yourwellness.com
45

48. Stir Fry Lemon
Prawns (serves 2)
Get back in touch with your wok by
creating a light seafood treat that draws
from a simple, time-honoured Asian
recipe. In less than 10 minutes, you ve
got a romantic dinner for two that s
a lemony indulgence sweetened with
Truvia calorie-free sweetener.
Ingredients
1 tbsp + 2 1/4 tsp (21g) Truvia
calorie-free sweetener spoonable
(or 14 sachets Truvia calorie-free
sweetener)
3 lemons, juiced and zested
120ml water
15g chopped parsley
455g uncooked medium prawns
peeled and de-veined
3 tablespoons (45ml) olive oil
85g diced celery
85g sweet onion, diced
2 cloves garlic, peeled and minced
1 red bell pepper, diced
1 green onion, sliced
500g hot cooked brown rice
Method
1. In a small bowl, combine the
first four ingredients. Stir well until
blended.
2. In a large skillet or wok, add all of
the vegetables and sauté on medium
high heat for about 4 to 6 minutes
or until they begin to caramelise.
3. Scrape the bottom of the pan
with a spoon or tongs. Add the
prawns and cook for another minute
or until the prawns start to turn
pink.
4. Stir in the Truvia lemon mixture
and bring to a boil ‒ cook for
another minute. If desired, season
with sea salt and pepper and serve
over the brown rice.
Lettuce wraps
(Makes 12 wraps)
These lettuce wraps are filled with
summer fresh melon and cucumber
infused with soy and sesame flavours.
This vegetarian dish with Truvia calorie-
free sweetener boasts great taste with
40% fewer calories and no added sugar.
Ingredients
12 leaves of flat leaf or iceberg
lettuce, separated
85g Honeydew, cubed
85g Cantaloupe, cubed
50g of bean sprouts
3 tbsp (45ml) olive oil
2 tbsp (30ml) sesame oil
1 garlic clove, smashed and diced
1 seedless cucumber, diced
2 limes, juiced and zested
30g diced red onion
2 tbsp (30ml) of soy sauce
1 tsp (5ml) hot sauce
30g chopped mint
3 tbsp + 3/4 tsp (39g) of Truvia®
calorie-free sweetener spoonable
(or 26 sachets Truvia® calorie-free
sweetener)
Method
1. Arrange the lettuce cups on a serving platter.
2. Place the remaining ingredients into a large mixing bowl and toss gently.
Allow flavours to meld for 5 minutes and drain juices into a serving dish and
use as sauce for the wraps.
3. Spoon the melon mixture into the lettuce cups. Drizzle with sauce and enjoy.
yourwellness.com
46 wellness
nutrition
This section is sponsored by...

49. Terms & Conditions apply

50. Basil marinated
Pork Roast
(makes 8-10 3 oz servings)
Method
1. In a small bowl, combine Worcestershire sauce, soy sauce, club soda,
olive oil, Truvia calorie-free sweetener, vinegar, lemon juice and zest, basil,
parsley, mustard, celery seed, mustard seed and garlic.
2. Tenderise the pork loin by placing on a cutting board. Take one fork in
each hand and simultaneously jab the fork into the loin multiple times to
pierce.
3. Place pork loin roast in a large plastic re-sealable bag and pour marinade
over pork loin. Seal and marinate in refrigerator for at least 3 hours.
4. Preheat oven to 160°C. Remove roast from bag, place in a roasting pan
and save marinade.
5. Roast pork loin at 160°C for about 1¼ hours or to an internal
temperature of 68°C. Baste the pork with the marinade every 30 minutes
while cooking.
6. Remove roast from the oven and let rest for 15 minutes (it will continue
to cook during this resting stage). Confirm internal temperature has reached
70°C prior to serving.
7. Serve with brown rice or string beans.
Japanese ZERO NOODLES contain zero-sugar,
zero-carbs, zero-fat, zero-gluten and are
virtually calorie free. In fact, they are basically
just water and Konjak root. This vegetable is
largely made of glucomanan, a soluble fibre
that stabilises blood sugar levels and prevents
hunger pangs and over-eating. Each pack of ZERO
NOODLES contains just 10 calories and offers a
simple, zero-sugar, zero-fat replacement for pasta,
rice or regular noodles. The noodles are ready-to-
eat in 3-5 minutes and neutral in taste. £1.99 for
a 200g pack from Holland & Barrett stores and
www.hollandandbarrett.com
This moist and tender pork roast is
tenderised overnight in a basil infused
marinade made with Truvia calorie-
free sweetener. It s roasted to a golden
brown revealing a sweet-savoury herb
crust and is delicious served with
brown rice and string beans.
Ingredients
2 tbsp (30ml) Worcestershire
sauce
2 tbsp (30ml) low sodium soy
sauce
120ml club soda
2 tbsp (30ml) olive oil
3 tbsp + 1 1/2 tsp (42g)
Truvia calorie-free sweetener
spoonable (or 28 sachets
Truvia calorie-free sweetener)
1/2 tsp (2.5ml) cider vinegar
1 1/2 lemons, juiced and
zested
15g basil, chopped
15g parsley, chopped
1 tbsp Dijon mustard
1/2 tsp celery seed
1/2 tbsp mustard seed
2 garlic cloves, minced
1 (680-900g) pork loin roast,
tenderised
yourwellness.com
48 wellness
nutrition
This section is sponsored by...

51. Apple Berry
Gallette
This rustic version of Fruits of the
Forest pie is sweetened with the
goodness of Truvia calorie-free
sweetener and has 60% less sugar
and contains 25% fewer calories
than a full sugar gallette.
Ingredients
270g apples, peeled
1 tsp fresh lemon zest
1 tbsp (15ml) fresh lemon juice
150g fresh strawberries, sliced
150g blueberries, fresh or frozen
150g blackberries, fresh or
frozen
¼ tsp salt
1 tsp cinnamon, ground
2 tbsp corn flour
¼ cup + 1 ½ tsp (54g) Truvia
calorie-free sweetener spoonable
(or 36 sachets Truvia calorie-free
sweetener)
1 pie crust
2 tbsp (25g) butter
All recipes courtesy of www.truvia.co.uk
Weight Watchers’ reduced sugar, low-calorie,
fruit jams contain 35% less sugar than standard
preserves. Each 15g serving has just 25kcals
and a ProPoints® value of 1, with no artificial
sweeteners or preservatives. Choose from
reduced sugar Apricot, Raspberry, Blackcurrant,
Strawberry and Orange Marmalade. £1.89 each
from supermarkets. Check-out the recipes at
www.weightwatchersfoods.co.uk, too.
Method
1. Assemble all ingredients; preheat
oven to 218°C.
2. Peel and thinly slice apples; place
in bowl, top with lemon zest and
juice; set aside.
3. In large mixing bowl, place
strawberries, blueberries,
blackberries, salt, cinnamon,
corn flour and Truvia calorie-free
sweetener; blend together; set aside.
4. Place pie crust dough on lightly
floured surface; roll out; transfer to
parchment-lined sheet pan.
5. Gently combine apple and berry
mixtures. Place fruit mixture into
centre of piecrust, leaving 1½ inch
border around edge of crust; place
butter pats on fruit filling.
6. Flip up crust edge towards
middle, pleating as you fold up.
7. Bake in 218°C oven for 50-
55 minutes; rotate 180°half way
through baking.
8. Cool on wire rack; serve warm or
at room temperature.
yourwellness.com
49

52. For
Against
What do you think? Are you For or Against putting children ‘on a diet’? Visit
www.yourwellness.com to register your vote!
For family healthy eating and exercise advice, visit www.change4life.com.
By the age of ten, my daughter was
a lot heavier than her classmates.
She was getting to the age where
her appearance was important, and I
could tell she was upset about being
bigger than all her friends. I didn t
want her to end up struggling with
weight all her life ‒ as I have - so
suggested that we both start a new
diet. By planning our meals together,
I was able to supervise exactly what
she ate. It gave me the opportunity
to teach her about healthy foods, and
help motivate her not to return to
the sugary snacks she loves. Every
Friday, we weigh ourselves and if
we ve hit our target for the week,
we reward ourselves with a trip to
the cinema or some new clothes. If
your child is overweight, then I think
the right thing to do is put them on
a healthy eating plan. If you don t,
they ll continue gaining weight, and
then it s only a matter of time before
doctors, teachers or their classmates
start to make comments about
their weight ‒ and this is far more
upsetting for children. Hopefully, by
putting my daughter on a diet at this
age, she will grow up to eat healthily
and maintain a normal weight for the
rest of her life.
Children are still growing well into
their late teens, and putting them
on a diet at a young age isn t a good
idea. Quite often a chubby child will
lose their puppy fat naturally as
they grow up, so diets often aren t
necessary. I think it can be really
harmful to talk to young children
about diets and body shape. It
may make them obsessive about
food, which could lead to an eating
disorder. It s far better to encourage
children to feel happy and confident
in themselves, whatever their shape
happens to be. In our household, we
all eat healthily most of the time.
This means that our children have
naturally stayed at a healthy weight,
and there s never been any need to
suggest that they should diet. If I was
worried about my children putting
on weight, I wouldn t mention it to
them. Instead, I d just change the
habits of the whole family ‒ perhaps
by buying fewer treats. Our culture
is obsessed with image and it s really
sad to see young people obsessing
over whether they look right . So
many adults are on endless diets
and encouraging children to diet
just starts them on this path from a
young age.
Should
You Put
Your Child
on a Diet?
Are you For or
Against
All parents want the
best for their children,
which includes ensuring
they’re physically healthy
and confident about
their body image. But
getting children to eat
well, exercise regularly
and maintain a healthy
lifestyle is sometimes
challenging. Media
reports suggest that
childhood obesity is
increasing, but if you feel
your child is becoming
overweight, is it right to
put them on a diet?
For: Tanisha
Against: Gillian
For
Against
What do you think? Are you For or Against putting children ‘on a diet’? Visit
www.yourwellness.com to register your vote!
For family healthy eating and exercise advice, visit www.change4life.com.
By the age of ten, my daughter was
a lot heavier than her classmates.
She was getting to the age where
her appearance was important, and I
could tell she was upset about being
bigger than all her friends. I didn t
want her to end up struggling with
weight all her life ‒ as I have - so
suggested that we both start a new
diet. By planning our meals together,
I was able to supervise exactly what
she ate. It gave me the opportunity
to teach her about healthy foods, and
help motivate her not to return to
the sugary snacks she loves. Every
Friday, we weigh ourselves and if
we ve hit our target for the week,
we reward ourselves with a trip to
the cinema or some new clothes. If
your child is overweight, then I think
the right thing to do is put them on
a healthy eating plan. If you don t,
they ll continue gaining weight, and
then it s only a matter of time before
doctors, teachers or their classmates
start to make comments about
their weight ‒ and this is far more
upsetting for children. Hopefully, by
putting my daughter on a diet at this
age, she will grow up to eat healthily
and maintain a normal weight for the
rest of her life.
Children are still growing well into
their late teens, and putting them
on a diet at a young age isn t a good
idea. Quite often a chubby child will
lose their puppy fat naturally as
they grow up, so diets often aren t
necessary. I think it can be really
harmful to talk to young children
about diets and body shape. It
may make them obsessive about
food, which could lead to an eating
disorder. It s far better to encourage
children to feel happy and confident
in themselves, whatever their shape
happens to be. In our household, we
all eat healthily most of the time.
This means that our children have
naturally stayed at a healthy weight,
and there s never been any need to
suggest that they should diet. If I was
worried about my children putting
on weight, I wouldn t mention it to
them. Instead, I d just change the
habits of the whole family ‒ perhaps
by buying fewer treats. Our culture
is obsessed with image and it s really
sad to see young people obsessing
over whether they look right . So
many adults are on endless diets
and encouraging children to diet
just starts them on this path from a
young age.
Should
You Put
Your Child
on a Diet?
Are you For or
Against
All parents want the best for their children,
which includes ensuring they’re physically healthy
and confident about their body image. But
getting children to eat well, exercise regularly
and maintain a healthy lifestyle is sometimes
challenging. Media reports suggest that
childhood obesity is increasing, but if you feel
your child is becoming overweight, is it right to
put them on a diet?
For: Tanisha
Against: Gillian
yourwellness.com
50 wellness
debate

53. Everyone deserves a treat once
in a while, but where do you go?
We take the stress out of finding
indulgence with our monthly
guide. Find local places in your
area to relax the mind and body.
Go on, treat yourself!
Beauty Secrets Salon & Spa
Wellness
Promotion
Escape for a day or for even just a few
hours of pure relaxation and indulgence
at our Arabian Day Spa. Located behind
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Horsham, our spa inspired by ancient
rituals, gives you the ultimate pampering
experience. Lose yourself in our unique
Rasul, a sensory herbal steam temple
infused with pure herbs to induce deep
relaxation. Whilst medicinal chakra muds
are applied by therapists to stimulate
and exfoliate, warm tropical rain falls
from the dome to wash away the
tensions of the day. Those guests
experiencing a Day Spa Package can
enjoy a light ceremonial lunch and
exotic fruit in our relaxation area.
Tel: 01403 240489
Web: www.beautysecretsspa.co.uk
Eden Therapies
Set in tranquil surroundings in a residen
tial area in central Horsham, West Sussex
just a few metres away from Horsham
Sports and Cricket Club and a short walk
from the town centre. The dedicated
treatment room is a calm spacious
enviroment, with plenty of natural light
and accessible by stairs.
A spa party is a great way to relax with
friends and enjoy somepampering and
holistic treatments in your own home or
venue. Whatever the occasion -
hen-party, birthday, divorce party,
baby-shower, leaving party or just a
get-together with the girls - there's always
something to celebrate!
Tel: 07769 645959
Web: www.edentherapies.net
Ockenden Manor Spa
Nestling in the warm green of the West
Sussex countryside, Ockenden Manor
Spa has been designed to create a
haven from the hustle and bustle of
everyday life. Purpose-built inside a 19th
century walled garden, the contemporary
airy structure contrasts and complements
its neighbour, the Elizabethan
Ockenden Manor, and shares its nine
acres of parklands and gardens.
Tel: 01444 416111
Web: www.hshotels.co.uk/ockenden
Amarna Spa
This luxury country-house hotel is set in the
picturesque Surrey Hills and has an AA
Rosette restaurant and an excellent spa
with swimming pool. The small but unique
Armarna Spa also has a steam room, cold
temple shower, sauna, a fully equipped
gym and 4 treatment rooms.
The Amarna Spa works with two of Britain's
leading luxury spa and skincare brands,
ESPA and Elemis. ESPA's award-winning
result driven products are loved by women
and men alike, who benefit from their
visible results for both face and body.
Tel: 01428 651251
Web: www.lythehill.co.uk/spa.asp
Cisswood House Hotel
At Cisswood House Hotel, we pride
ourselves on our friendly and personal
approach to health and fitness. Whether
you want to improve your fitness levels in
our fully equipped gym or relax and
unwind in our heated indoor pool, sauna
and spa bath, we would love to welcome
you as a member of our club (non -
residents welcome).
We also offer a variety of Spa Treatments
including facials, massages, tanning,
Solarium and Sauna.
Tel: 01403 891216
Web: www.cisswoodhouse.com/spa/
yourwellness.com
51
Treat
yourself

54. Dr Lynda Shaw says: It seems like
you re still getting a lot of enjoyment
out of your job and as long as it s
not putting you under any emotional
or mental stress, there is no reason
why you shouldn t continue to work
if you would like to. In fact, staying
in work beyond the retirement age
is proven to make you healthier and
to improve your well-being. On the
other hand, spending time with your
grandchildren is very precious indeed,
and as a keen gardener it is obvious
you get the health benefits of exercise
and vitamin D. Have you thought of
reducing your working hours or a job
share? Continuing to work promotes
self-worth and makes you feel useful,
as well as giving you things to work
towards. Furthermore, the flexibility
which comes with working beyond the
retirement age e.g. being able to quit
if you become unhappy, often fosters
content and well-rounded individuals.
You will know when it s the right time
to retire completely, so follow your gut
I m reaching the age of retirement and my family suggest I give up my
job. Friends who ve recently retired say how enjoyable it is to devote
time to other activities, and I wonder if I should follow suit. I d love
to spend more time in the garden and to care for my young grand-
children who I don t see often at the moment due to work. However,
I still find my job fulfilling and have close relationships with many
colleagues. It s also great to still have money coming in. I m also wor-
ried about feeling guilty that my husband s still going out to work
while I m able to stay at home, although on the other hand I d be able
to support him more if I m not out at work all day. Is there any advice
you can give to help make my decision easier?
yourwellness.com
52 wellness
experts
Dan Roberts,
Cognitive Therapist
Dr Tim Robinson, GP,
MBBS MRCGP DRCOG MFHom
Dr Lynda Shaw,
Psychologist
Shirley Scott,
Nurse
Jonathan Davis,
Chartered Financial Planner

55. Do you need expert advice? Send your problem, in confidence, to: ask@yourwellness.com. Problems can only be
answered on the page, we are unable to answer personally. You can also visit the forums at www.yourwellness.com
and ask advice from other readers online.
instinct and retire when you want to.
When you do decide that you would
like to retire there are plenty of things
that you can do to keep your body and
mind active that you probably haven t
even considered yet! Exciting times.
Dr Lynda Shaw, is a Cognitive
Neuroscientist and Business
Improvement Strategist, who specialises
in ageing in the workforce. Visit www.
drlyndashaw.com.
Dan Roberts says: For some people,
retirement is everything they expected:
time to slow down and reap the
rewards of a lifetime s hard work,
whether that be travelling, spending
time with their family, cultivating a
beautiful garden or pursuing new
hobbies and interests. But for others, it
can present real challenges, especially
if you have derived a great deal of
your identity and self-worth from your
working role. This seems to be more of
a problem for men, but you obviously
enjoy your work and the bond you
share with colleagues, so I wonder
whether a fear of losing part of what
defines you as a person lies beneath
your ambivalence about what to do.
Whenever my clients are torn about
an important life choice, I suggest
a simple CBT (cognitive behaviour
therapy) exercise. Take a sheet of
A4 paper and divide it vertically into
two, writing Retiring now at the top,
and with Advantages on one side
and Disadvantages on the other. It s
important to zigzag between both
sides, writing first an advantage, then
a disadvantage, and so on. Take your
time to write every significant piece
of information on both sides, then
read it all through and score each
side so together they total 100%. For
example, it could be 70% Advantages
and 30% Disadvantages, or vice versa.
Hopefully, once you see which side
weighs more heavily, you will find it
easier to choose ‒ best of luck with it,
whatever you decide to do.
Dan Roberts is a cognitive therapist with
a private practice in Highgate, north
London. www.danroberts.com
Dr Tim Robinson says: Decisions
decisions! You could keep working;
you enjoy the job, your colleagues
and the money is nice. Or, you could
give it all up; help support your
husband, tend the garden and mind
the grandchildren. What should you
do? Well my advice is simple: When
in doubt, do nothing ! It seems that
everyone wants you to give up apart
from you. Don t get confused - ask
yourself what YOU really want. Be
decisive. Perhaps take a dose of
Gelsemium, a homeopathic remedy
for self-confidence and worry ‒ this
should take away doubt; bolster your
self-belief and courage. Perhaps you
should dish out some Staphysagria
to all those well-meaning folks who
are secretly jealous that you are
as content and fulfilled as you say
you are. This should deal with their
suppressed anger and resentment!
Keep doing what you are enjoying.
Let the weeds grow. Your husband
can fend for himself ‒ he is probably
coping fine without your interference!
Grandchildren can be exhausting,
expensive and very messy!
Dr Tim Robinson MB BS MRCGP
DRCOG MFHom is an NHS and
private GP who practices homeopathy,
nutritional medicine and acupuncture in
Dorset. www.doctorTWRobinson.com
Nurse Shirley Scott says: As people
live much longer these days, the
retirement years could stretch out
as long as the years one has worked.
These can be costly years, particularly
if paid for help is required at a
later date. If you re fit and active, it
makes sense to carry on working
as long as possible and invest your
earnings. You cannot put a price
on job fulfilment and good working
partnerships. Neither can you put a
price on the wonderful relationship
that grows between grandparents and
grandchildren. I m sure your husband
would not want you to feel guilty about
being at home while he s still working.
However, I think the compromise here,
if your employer is in favour, is for
you to work part-time. That way, you
will feel that you are keeping everyone
happy! You will also have a varied and
busy week and still do all the things
you love to do. You go girl!!
Shirley is a registered nurse who has
raised three children. She is the former
Chair of a pre-school music association
and spent seven years as a primary
school governor.
Jonathan Davis says: You and your
spouse need to work through the
detail of your overall financial position
to know how things would be with
a much reduced or zero income on
your part. In other words, can you
afford to wind down? If you ve built
up a good-sized pension investment
fund you need to be aware that, due
to successive Government and Bank
of England policies, pension income
rates ‒ annuity rates ‒ are very low,
relative to historic norms. Thus, it may
be better to delay the cashing in of
your pension fund until, hopefully,
rates rise which would likely come
with higher interest rates, perhaps in a
few years. On the other hand, an index-
linked Final Salary pension ‒ which
you may have ‒ has no annuity rates
issue and the pension payment is the
responsibility of your employer. In any
case, make sure your joint investments
are appropriately structured and
secured to meet on-going economics
and markets challenges. Many
find that a gradual move via semi-
retirement to eventually finishing
work is helpful. By going part-time
initially you would retain an income.
It offers you time to continue saving
to your pension (very tax efficiently)
and building up a larger retirement
income pot. You may also retain other
occupational benefits such as Death-
In-Service life assurance and Private
Medical Insurance.
Jonathan Davis BA MBA FCII FPFS
is a Chartered Financial Planner. He
is an Economist and Wealth Manager
advising wealthy private clients
nationally and internationally.www.
JonathanDavisWM.com
yourwellness.com
53