Regular exercise is key to staying healthy, but experts go back and forth on the type of exercise that's most efficient for our bodies - and they want to find out how little of it we can do for the most benefits possible.

A new study has found that just a few minutes of sprinting can be more beneficial for the heart than longer workouts.

The team at Rockefeller University examined how participants’ bodies responded to exercise performed at different intensities and for different amounts of time. They took blood samples before, immediately after, and three hours after two groups of participants did six 30-second cycle sprints or a moderate cycling workout for an hour and a half.

The sprints appeared to change nearly a quarter of the proteins measured in the blood immediately after exercise. This compared with just 0.25% in those cycling moderately. Moderate treadmill workouts affected more proteins than cycling, but the result was still lower than for the short sprint session.

The results, published in Cell Reports Medicine, showed that the sprints changed more than 200 metabolites (small molecules produced during and at the end of metabolism) and increased levels of key proteins involved in blood vessel growth, tissue remodelling and hormonal signalling within our bodies.

The experts then tested how human fat cells responded to the blood collected after sprinting. Using data from 53,000 participants in the UK Biobank, they found that the proteins were associated with a lower risk of cardiovascular and metabolic disease, including type 2 diabetes. The results showed that only three proteins associated with a lower risk were affected by moderate exercise, compared with 32 changed by sprinting. Over a quarter of those were also linked to slower biological ageing.

"What's exciting here is that just a few minutes of intense exercise can trigger a significant molecular response," says one of the study’s authors, Paul Cohen. "And we still see it after eight weeks of training, which tells us this response isn't simply a product of the body struggling to keep up with unfamiliar stress. It may be that the responses we observed are intrinsic to intense exercise."

Unfortunately, the study was only done on men. The authors say future work is needed to see how it affects both sexes and people who aren’t as physically active. But the findings are further proof that you don't need hours of exercise to see benefits. Jumping on for a quick workout can have benefits. Every little helps when it comes to improving heart health.

What is sprinting?

Before you pull on your running shoes, it's important to know what counts as sprinting. To be sprinting, you need to push yourself to at least 80% of your maximum heart rate (220 minus your age).

You can judge this by feel - it should feel hard and impossible to keep up for more than a minute at best. 30 seconds is about average. Alternatively, one of the best fitness trackers will display your live heart rate and zones, so you'll know when you're in the right one.

Everyone's sprinting speed, whether on the treadmill, bike, or rowing machine, will be different. It's based on your own fitness level, so focus on your own heart rate.

If you have any joint concerns, take to the stationary bike or rower and stay away from the treadmill. Before taking off, do a gentle warm-up for at least 5 minutes and make sure you can use the machine safely.

If you are unsure of how to start sprinting safely, in the gym or outside, speak to a certified personal trainer.

Researchers reviewed more than 180,000 postmenopausal women in the UK, creating the largest study on the potential link between HRT and dementia risk.

They found that those who had used HRT for at least one year were 10% less likely to develop any type of dementia and 16% less likely to be diagnosed with Alzheimer's, in comparison to those who had never used it. Alzheimer's is the most common form of dementia.

The results, published in Alzheimer's and Dementia, found women using HRT who had undergone surgical menopause and women carrying the APOE4 gene saw the greatest risk reduction, with a 26% lower risk of developing any type of dementia.

Women who started the hormone replacement therapy between the ages of 46 and 56 also saw the greatest benefit, which is when many women will go through menopause.

"While HRT has long been prescribed primarily to relieve menopausal symptoms, such as hot flushes and night sweats, this work suggests it may also play a role in long-term cognitive health for some women," says Professor Anne-Marie Minihane, who led the study as the director of the Norwich Institute for Healthy Ageing at the University of East Anglia.

The study doesn't prove that HRT prevents dementia. There could be several factors that play into why some women's risk of developing dementia is lower than others, regardless of the therapy.

It's still great news for women who are thinking about using HRT now or in the future and can do so, but what if you can't or don't want to?

Many women use HRT alternatives to treat issues like hot flushes and night sweats, as some conditions rule out the possibility of taking the therapy, including a history of hormone-sensitive cancers like breast cancer.

What if you can't take HRT?

For now at least, HRT isn't recommended for preventing dementia. Several lifestyle habits have been proven time and again to boost brain health and lower the risk of dementia by as much as 45%, per a study in The Lancet.

Dr Amir Khan is an NHS GP and woman&home's own resident doctor. He took to Instagram in light of the news and shared some ways women can look after their brain health, no HRT required.

1. Move your body

"Physical inactivity is one of those recognised risk factors. We know regular exercise helps your cardiovascular system, your blood vessels, and your metabolic health, all of which matter to your brain," says the doctor.

He suggests aiming for about 150 minutes of moderate exercise every week. That could include a walking workout on your lunch break, dancing in the kitchen, gardening, or simply getting your heart rate up throughout the day with small changes to your routine. For example, you could take the stairs at the office, rather than going in the lift.

"Any movement counts, but get some strength training in there as well," he says.

2. Look after your heart

What's good for your heart is generally what's good for your brain, says Dr Khan. "Make sure your high blood pressure, diabetes, obesity, all of those things are being well managed."

The Lancet study highlighted that high LDL cholesterol in midlife is a risk factor for dementia, so get to know your heart health baselines from your 40s at least, he says.

3. Check your hearing

Losing your hearing, particularly in your 50s and 60s, is one of the recognised potential risk factors for dementia that can be improved with medical help, such as a hearing aid. It's one of the most undervalued ways to lower your risk.

"There are probably several reasons for this, including the extra work your brain has to do to process sound and the fact that hearing loss can lead to people becoming socially isolated," says the doctor.

"Protect your ears from excessive noise. If you notice that your hearing has deteriorated, go and get it checked. Don't just put up with it."

4. Stay social

Much like any other muscle, you have to keep using your brain for it to work well.

Dr Amir Khan says that social isolation itself is a risk factor for dementia, "and there is evidence that people who remain mentally and socially active throughout life have lower rates of dementia."

As well as keeping in touch with friends, he suggests reading books regularly, handwriting regularly, and learning something new often.

"Just seeing your mates for a coffee or a drink absolutely counts as looking after your brain," he says.

5. Protect your head

Perhaps the most basic tip is to physically look after your head. The doctor says this includes wearing a helmet if you're cycling, taking any potential concussions seriously, and maintaining muscle strength and balance with age to help prevent falls.

"All of those things we can all do to reduce our risk of developing dementia," he says.

Julie Andrews' daily workout habits are proof that a good routine is hard to get out of, for all the right reasons. At nearly 91, she still exercises every day, with yoga workouts among her favourites over the last few decades.

"I have all my life worked out first thing in the morning or something like that - a little less so these days," she told Yahoo Life in 2024. In the same year, she said she felt like she was still in her 50s on an episode of Wiser Than Me.

"Honest to God, as long as the brain holds out, I'm doing okay. You know, and I don't feel bad at all now," she said.

While the star used walking workouts to improve her energy levels and fitness for roles on London's West End early in her career, she told woman&home that it's actually flexibility-boosting workouts that she's relied on to stay "supple".

Back in 2000, she told us: "I work out as little as I can for as much gain as I can. Yoga and a little bit of ballet. Only 30 or 40 minutes every other day. I keep supple for myself more than for roles."

Then, in 2024, she told AARP: "I'm a bit guilty in [the exercise] department now, but I do work out. I do a lot of breathing. I do yoga when I can".

Is yoga a good workout?

Doing yoga is a great way to strengthen muscles, ease joint aches, and improve cognitive function, yoga instructor Libby Stevenson told us when asked about the benefits of doing yoga over 50.

"To stay healthy and to continue enjoying a good quality of life, we need to be proactive in our health to counteract the effects of ageing on the body and mind through good nutrition, regular movement, stress management and getting quality sleep," she says.

Yoga is a bodyweight workout, so it can help beginners strengthen bones and muscles and keep the heart healthy. It also actively improves balance and coordination. "All of which have a positive effect on cognitive function," she says.

That said, while you can do yoga for strength training, most yoga will not protect the bones and muscles as well past menopause as traditional weighted workouts will. The NHS also recommends doing some cardio exercise, e.g. running, walking, cycling, for good health.

Try this 30-minute yoga workout

With exercises including the bird dog, downward-facing dog, the classic plank, and lunges, this is exactly the kind of yoga workout that can help boost strength, mobility, and flexibility if you do it a couple of times a week.

As we age, we have to adapt the way we exercise and strength train to avoid injury and protect our bodies. This is something DJ and presenter Jo Whiley has been finding difficult as she enters her 60s.

Speaking on the Dig It podcast to fellow host Zoe Ball, Jo admits: "I find it very, very frustrating, the things that I can't do. There's just something in my head that doesn't want to accept that I'm not capable of doing things that I used to."

In the recent episode, the pair speak to strength coach Kate Oakley, who specialises in training menopausal women. She's a huge advocate for women staying strong and active as they age. "We need to be strength training in midlife [to] work on our bone density and our muscle mass, which is declining from perimenopause onwards," explains Kate.

During the conversation, Jo discusses how she's adapted and learnt how to exercise with arthritis after her diagnosis. The condition makes it difficult for her to bend her fingers to hold and grip dumbbells. She tells Zoe and Kate that she has been working with a personal trainer called Adam for over a decade. He has been helping her to adapt her training.

“[My body] has really changed in terms of the ailments that have come along,” she says, before adding that Adam is “constantly telling me different angles to hold things at, different ways to grip onto things. So I can vouch that there are ways that you can adapt your routine. There are different ways around it”.

Woman&home has asked physiotherapists and pain management specialists how to continue exercising with arthritis.

How to continue exercising with arthritis

1. Start lighter

Most people will find they can improve their strength, mobility, and stability with bodyweight exercises or very low resistance, says Nicola Michell, an APA-titled pain physiotherapist with a master's degree in pain management.

"Exercise adaptations for hand or wrist arthritis can include using no resistance at all," she says. "We can make the exercise harder with slow, controlled repetitions, shorter breaks and more repetitions if needed. Think Pilates-style movements where higher repetitions, little pulses, and layers provide the load."

2. Alter your grip

As Jo says, you can still do strength workouts with weights even with arthritis, but you may need to adjust how you hold the dumbbells.

"With arthritis in the fingers or hands, the main aim is often to reduce how tightly the fingers need to close around the weight while still allowing the person to train," says Helen O'Leary, a chartered physiotherapist and clinical director of Complete Pilates.

You can do this in a few ways, she says:

• Make the dumbbell handle thicker: "Wrap a towel, foam tubing or a grip sleeve around the handle. A larger diameter means the fingers do not have to curl as tightly, which can be much more comfortable for painful finger joints."
• Use a relaxed grip: "The dumbbell only needs to be secure; constantly squeezing it as hard as possible adds unnecessary load through the finger and thumb joints," says Helen.
• Try using a lifting strap or grip-assist cuffs: "For exercises like rows, deadlifts, or carries, straps can transfer some of the load from the fingers into the wrists/forearm."
• Use weights with wider, softer hands: "Rubberised or padded handles can be more comfortable than narrow, hard metal ones," she says.

3. Change the weight

That being said, Nicola says that arthritis of the fingers can mean holding a dumbbell or weight is impossible. Everyone is different.

"For those patients, we just skip it and go with resistance bands at the wrists or forearms," she says. "We also look at adding load in other ways, like with a weighted vest, machine, or with barbells on the shoulders instead."

4. Work with what's comfortable

Both Kate and Helen suggest modifying your movements if you have arthritis to limit how far you move.

"You do not always need to move through the deepest or fullest range of an exercise to get stronger," says Helen. "If you are having a difficult day, simply modify how far each exercise goes, rather than stopping altogether."

In the podcast episode, Kate gives the example of a lunge. Hold onto the back of a chair for support and, slowly, just bend your back knee as low as your own joints allow you to.

5. Take it to the pool

Jo has previously said that during flare-ups, she does swimming workouts instead. "I feel quite achy a lot of the time. My joints are really achy, my shoulders, my fingers, my hands, and after I've done something [like swimming] I feel loose, I feel more flexible," she says on another episode of Dig It.

Nicola agrees this is a good idea. "Water exercise can also be both nervous system regulating, add multi-dimensional resistance and settle pain at the same time," she says.

Is strength training good for arthritis?

Yes, says Kate. "It's not going to make the arthritis go away, but it can help. As you build strength in the muscle, it's going to support the joint."

The key to exercising with arthritis is to adjust the weight and reduce the range of motion, says Helen. "Choose appropriate exercises, rather than avoid strength work altogether," she says.

A study in the Journal of Personalized Medicine reviewed almost 30 studies on the effects of strength training on those with knee and hip osteoarthritis and found it was effective in improving pain, strength, and function.

Another in the Journal of Hand Therapy found that strength training safely increased grip strength and reduced pain in those with hand osteoarthritis.

Tips for exercising with arthritis

• Start lighter: "Make sure the focus is on good technique and gradually increase resistance as your confidence and tolerance improve," says Helen.
• Use pain as feedback: "Mild muscular effort is expected, but sharp, increasing or persistent joint pain is a sign to modify the exercise," says the physiotherapist.
• Progress gradually: "Increase one thing at a time, resistance, repetitions, range or training volume, rather than changing everything at once. This way, you know which may have changed your symptoms and which may not," she says.
• Keep moving between strength sessions: "Walking, cycling, mobility work and Pilates can help maintain joint movement without placing the same demands on the body."
• Allow more time for recovery: "Arthritis symptoms can fluctuate, so some days may allow for heavier strength work while others for a lighter session. Be kind to yourself and work with your body," says Helen.

One thing all the experts agree on is that your exercise routine doesn't have to look the same as someone else's. "A squat to a chair, a supported split squat or a leg press may all train similar muscles, but one may feel significantly better for a particular person," says Helen.

If you have significant joint swelling, rapidly worsening pain, instability or are unsure what level of loading is appropriate, working with a physiotherapist can help build a programme around your specific joints and symptoms. This article is not intended as medical advice.

Two years since her last appearance performing on stage at the 2024 Paris Olympics, Céline Dion is getting ready for her much-anticipated residency in the French capital.

Céline’s return to the spotlight, following her diagnosis of Stiff Person Syndrome, an extremely rare autoimmune neurological disorder that can cause muscle stiffness tantamount to paralysis, is a hard-fought victory.

Without any FDA-approved treatment for the incredibly rare illness, Céline reveals in a new interview that she has been relying on 90-minute Pilates sessions three times a week, ballet classes twice a week, plus new medication, physical therapy, vocal therapy and immunotherapy.

After being in the spotlight since the age of 13, one might wonder why the superstar is putting herself through this. Emotionally, she says it’s for the fans - and to prove she’s got plenty of fight left in her.

She told Harper's Bazaar, "They paid for tickets. They bought my records. They gave me that luxury. So the least I can do is tell them that I’m alive." She also spoke about the feeling of getting back out in public after battling the syndrome for many years.

She said of her decision to work hard for her return to the stage, "Well, girl, if you don’t want to sign autographs and you don’t want to get yourself pretty and you don’t want to be disturbed because your pasta is going to get cold, you can always stay home. But look at what you have."

Officially diagnosed in 2022, Céline revealed that she was actually showing symptoms of the syndrome as early as 2005. Things got worse around 2020, with Céline taking solace in the isolation that happened to fall at the same time as the pandemic, finding some peace in nature.

She told the magazine, "I love trees so much, and I had this vision of myself trying to disappear through the leaves". She then shared an image of her fans coming to her for the apples from the trees, that she could no longer produce.

"I was trying to tell them, 'I’m sorry, I don’t have any apples to give you anymore'”, when she heard a voice, "But we did not come for the apples; we came for the tree."

This inspired the My Heart Will Go On legend to stop hiding, which led to the release of her confronting and candid 2024 documentary, I Am: Céline.

For the first time, Céline let fans see the extent of her syndrome, including upsetting footage of the singer doubled over in pain, unable to sing clearly, and, at one point, barely able to move or speak.

She was down, but not out. She’s worked hard to be able to put on her upcoming Paris shows - which sold out in minutes.

Announcing the shows, she shared on social media, "This year, I’m getting the best birthday gift of my life. I’m getting the chance to see you, to perform for you."

Moderate exercise includes activities like walking, swimming workouts, cycling, and even gardening. For years, health bodies have been recommending all adults do at least an hour and a half of it every week, combined with regular strength training.

This one-size-fits-all approach needs to be reconsidered, say scientists who led a study published recently in the British Journal of Sports Medicine. The researchers reviewed how much exercise we need to do to significantly reduce heart attack or stroke risk, and found that many more than 150 minutes are needed to see a positive impact on heart health.

The team's results showed a 30% reduction in risk among those who did moderate-to-vigorous-intensity exercise for 560 to 610 minutes per week. That's about nine to 10 hours every week, or at least an hour and a half every day. It's a lot more than the current public health recommendations.

Researchers at Macao Polytechnic University in China investigated how physical activity and cardiorespiratory fitness, measured through estimated VO2 max, were associated with disease risk. The analysis used results from 17,088 people with an average age of 57 enrolled in the UK Biobank study between 2013 and 2015. They all wore a fitness tracker for seven days to record their physical activity and completed a cycling test to estimate their VO2 max.

The experts also looked at lifestyle habits such as smoking, alcohol intake, diet, body mass index, resting heart rate, and blood pressure.

The team found that adults who exercised for 150 minutes per week had an 8 to 9% lower cardiovascular risk across all fitness levels. However, the substantial protection (30%) was associated with a much higher level of activity. Just 12% of the participants reached that level of exercise.

A 20% reduction in the risk of cardiovascular events was associated with 370 minutes of moderate-to-vigorous exercise per week among those with the lowest fitness. That's about six hours. Those among the fittest in the group could do 30 minutes less per week and achieve the same 20% reduction, as their VO2 levels were naturally higher.

VO2 max measures how efficiently the heart and lungs work together to deliver oxygen to your muscles. VO2 max levels will naturally decline with age, as our lean muscle mass decreases and muscles work less efficiently.

Do we really need to do 9 hours of exercise a week?

The study shows that at least nine hours of exercise a week has a significant and positive impact on heart health. However, it's important to note that we're talking about moderate-intensity exercise here, says woman&home's digital health editor and fitness instructor, Grace Walsh.

"You can do moderate-intensity exercise outside of a typical workout. It would be very unusual for a regular person with a full-time job to manage nine hours of dedicated exercise every week," she says.

"You can meet this requirement with simple adjustments to your routine. Spend more time moving in your day. For example, if you normally take the bus to the train station in the morning, walk there instead. Taking the stairs at the office will raise your heart rate for a few minutes, more than using the lift would. Spend an afternoon gardening, painting, or tidying up. You'll be surprised how much your heart rate increases and stays in this important zone with these everyday activities," she says.

"Every little bit helps, and the easier and more enjoyable you can make movement, the more likely you are to do it."

Moderate intensity is about 50 to 70% of your maximum heart rate (220 minus your age), so try to stay in this zone as often as possible. "If you have a fitness tracker, you can keep an eye on your heart rate with recorded workouts, active minute monitoring, and live readouts on your wrist," she says.

The study's researchers have also said they support the 150-minute recommendation as a reliable minimum target. They hope the study will motivate people to fit more physical activity into their daily routine.

The study's results were also limited by how the data was recorded. VO2 max was estimated through the on-wrist trackers. For more accurate results, proper tests would need to be done in a lab, where participants wear special masks to monitor oxygen consumption.

If you're new to exercise, speak to your doctor to confirm you can do it safely.

If you were to do 10 squats every time there's an advertisement break on This Morning, you'd do 550 squats in a week. It's a "life-changing" amount of exercise if you don't normally do any, says Dr Zoe Williams, an NHS GP and frequent guest on the ITV show.

Strength training is a valuable way to improve your longevity. That's not only living for longer, but living with a better quality of life. Picking up a set of dumbbells or doing bodyweight exercises boosts muscle mass, bone density, joint strength, helps keep blood sugar levels stable, and improves brain health.

Typically, the NHS suggests doing two strength workouts per week. With this simple hack applied to your own life and habits, the doctor says you can reap the same benefits.

"If our viewers are watching Monday till Friday, that's 550 squats in a week. Now, I guarantee if you do 550 squats a week, going from zero to that, and you sustain that for three months, you'll increase your muscle mass, you'll be stronger, your blood sugar control will be better. It's good for your brain health. It's good for your joints. It will literally be life changing," she says.

If you're not someone who watches the 1.30 hour This Morning show every day, with the 11 advertisement breaks to use as a pre-set workout timer, there are other ways to fit your squats in.

For example, Ted Lasso actress Hannah Waddingham recently revealed she does four minutes of squats every day just by doing the exercise when she's brushing her teeth.

You could do 10 squats every time you get up from your desk at work or go to the kitchen to make a cup of tea or bathroom at home. You could squat while the kettle boils in the morning.

How to do a squat

• Stand shoulder-width apart, hands on your hips or resting by your sides.
• Bend your knees and sit back, as if you're sitting on a chair behind you.
• Once you reach the bottom of the movement, push through your feet to return to standing.
• If you're new to squats, it can be helpful to actually put a chair behind you to touch down on or try a sit-to-stand exercise to build lower-body strength first.

Squats are one of the best quadricep and glute exercises, but they work muscles down the whole of the body, including the core, lower back, hamstrings, and calves.

It's important to sit back in the movement, rather than bend down through the knees, as this can cause some discomfort.

Dr Zoe says it's all about these small daily habits when you're trying to improve your health. If you're someone who's never been interested in exercise, don't set yourself the challenge of a walking workout every day. A brisk 10-minute walk is a good place to start.

"Small things add up as well," she says. "It can just be choosing the harder option. If you work in a building with steps or a lift, making that commitment to always take the steps. Park that bit further away, carry heavy shopping bags. If you go for a walk, take the hilly option or walk at a faster pace."

With Brits facing yet another heatwave, the days of dreary, rainy summers suddenly seem a lot more enticing. Fortunately, Dr Amir Khan has offered a handful of tips for managing the heat.

While the hot weather can prove difficult for everyone, Dr Amir knows that women have to contend with other hurdles when trying to keep cool in summer - such as certain clothes not being designed to be as breathable or comfortable, and what to do with longer hair.

Breaking it down into a handful of specific tips, Dr Amir’s overarching advice is that “comfort wins over everything”. This extends to what we wear in the heat, how we wear it and what can be done with longer hair.

A big part of feeling more comfortable in the heat might be ditching the bra. Doctor’s orders. In a video shared on his social media, Dr Amir - preaching to the choir for many women, no doubt - said, “Let's just talk about bras, right? An entire extra layer of fabric strapped tightly around one of the warmest, sweatiest parts of your body.

“And if you've got larger breasts, you've also got skin on skin contact underneath, which increases sweat, friction, plus a bra sitting on top of all of that.

“That isn't just uncomfortable. That combination of heat, moisture and friction are exactly the conditions that can cause soreness and intertrigo under the breasts, that horrible, red, itchy, sometimes cracked rash that can happen.”

So, in the words of a healthcare professional, the first tip is to ditch the bra. “If your bra comes off, I'm not judging you. In fact, medically speaking, I'm recommending you do”.

Thinking about women’s clothes more generally, Dr Amir notes that a lot of the popular styles - “Fitted tops, shapewear, synthetic fabrics, tight waistbands” - aren’t the best for high temperatures. “Tight, heavy or poorly breathable clothing can make an already uncomfortable situation feel even worse.”

So, his second piece of advice, "comfort wins over everything… [Wear] loose, lightweight, breathable clothes wherever you can”.

His third tip: avoid as much friction as you can. He explained, "Keep the areas under your boobs and other skinfolds as cool and dry as possible."

Finally, for women with longer hair, he explains that "you're actually wearing a small blanket around your neck and shoulders. And I know I'm sounding light-hearted, but it's a serious point.

"When it's extremely hot, our bodies need to be able to lose heat. Sweating and the evaporation of that sweat from our skin is one of the main ways that we do it.”

So make sure to "get that hair off your neck if it helps".

Simple changes to your lifestyle make all the difference when trying to be healthier. Whether it's lifting weights to improve strength or lowering your cholesterol with breakfast swaps, every little helps.

New research has shown that eating one avocado a day is associated with a reduced risk of heart disease in people with obesity.

Researchers from the Penn State Department of Nutritional Sciences linked a daily avocado with a lower low-density lipoprotein (LDL) particle concentration in the blood. These are particles that carry cholesterol throughout the body. High cholesterol can lead to blocked blood vessels. This can cause a stroke or heart attack.

In the study, published in the Journal of Clinical Lipidology, the researchers analysed data originally collected from 786 participants in the Habitual Diet and Avocado Trial, a six-month study of adults 25 years and older. Men were eligible for the study if they had a waist circumference greater than 40 inches, and women were eligible if they had a waist circumference greater than 35 inches.

Half of the participants were instructed to maintain their normal diet and activity. The other half were provided with one daily avocado, but otherwise, they followed their normal diet and activity routine.

In the new study, the researchers compared blood samples taken at the beginning and end of the study. They found that levels of LDL particles in the one-avocado-per-day group decreased by 49 nanomoles per litre, which equates to an approximate 4% reduction in heart disease risk.

While this is only a small decrease in risk, eating an avocado is an easy change many people can make to their diets. "Four per cent is a modest reduction compared with the 14% to 29% lower heart disease risk associated with improving the overall diet,” says Janhavi Damani, postdoctoral scholar at Penn State and first author of the study. “However, it is a step in the right direction."

Why may avocados help lower heart disease risk?

Avocados are a fruit rich in monounsaturated (i.e. 'healthy') fats, fibre, and plant compounds that improve cholesterol levels by lowering the number of LDL particles that build up in the body's arteries.

As well as having avocado on its own or in a salad, swapping out fatty dairy products with avocado can have a significant impact on your heart disease risk. A different study in the Journal of the American Heart Association found that eating just a quarter of an avocado instead of butter, egg, and cheese in the same portion size reduced the risk of heart disease by 22%.

What are LDL particles?

You might have heard of ‘bad cholesterol’. This refers to LDL cholesterol. It's found in our bloodstream, but it can’t travel through the body on its own. It has to be carried by LDL protein particles. High levels of both of these are linked to cardiovascular disease, but the particles don't show up on a typical cholesterol test, so looking at them individually can help doctors understand patients' health risk.

The researchers highlighted that this risk is often greater in people with abdominal obesity.

"Imagine two people with the same high levels of LDL cholesterol," Damani explains. "Person A carries their cholesterol in fewer, larger LDL particles, and Person B carries their cholesterol in more, smaller LDL particles. Person B's heart disease risk would be higher because their overall particle count is higher even though a test of their LDL cholesterol would look identical."

In the study, the researchers found improvements in LDL particle levels in all participants, regardless of age, ethnicity, sex or BMI. But results from the first Habitual Diet and Avocado Trial showed that eating an avocado daily didn’t reduce body weight or waist circumference in people with obesity. Other studies have shown that avocados might be linked to a lower Type 2 diabetes risk, and their high potassium content can also help keep normal blood pressure.

Breast cancer is a leading cause of death among women under 50 in the UK, but the NHS doesn't offer screenings until age 50.

Under current NICE (National Institute for Health and Care Excellence) guidelines, GPs only consider family history when deciding whether to screen a patient under 50 for the disease.

A recent study has called for this to change. The team from the University of Cambridge and the Institute of Cancer Research (ICR) analysed data from 1,258 women aged under 50 years recruited to the Breast Cancer Now Generations Study between 2004 and 2011.

They compared the results from the NICE criteria to those from a newly developed tool called Boadicea. This tool combines factors such as family history, genes, lifestyle factors and reproductive history. They found that if all women aged under 50 were assessed, 26.5% would be categorised as at a higher risk and referred for more tests. This would include over a third (34.8%) of women under 50 who develop breast cancer within 10 years.

The study, published in the British Journal of Cancer, found that in comparison, the NICE criteria would result in 1.4% of women under 50 being referred for further assessment, including just 4.4% of those women who develop breast cancer.

73% of women under 50 who develop breast cancer within 10 years have no family history of it - the key criterion in the current NICE guidelines.

The team have called for NHS criteria to include other risk factors, such as genes and lifestyle factors, including alcohol intake and body composition. If a high risk is detected early, it can lead to extra monitoring and preventive treatment.

Dr Juliet Usher-Smith from the Department of Public Health and Primary Care, University of Cambridge, the study’s senior author, says: “We need to get better at identifying women at highest risk of breast cancer so that we can intervene early, when there are more options for treating, or even preventing, their disease.

“The current NICE criteria used in general practice are missing up to 95% of women under 50 who will go on to develop breast cancer. It’s time to look again at these criteria in the light of our findings.”

However, the team does recognise that using the Boadicea system on all patients would require a lot more resources and lead to an increase in referrals of women who will not go on to develop the disease.

Professor Montserrat Garcia-Closas from the Institute of Cancer Research says: “There will be a balance to strike: the NICE criteria are much easier to implement, but miss a large proportion of women at elevated risk. But a full risk assessment including genetic testing will place a heavy burden on resources.

“Ultimately, it will be a trade-off between the practical, resource, and cost implications of data collection and risk assessment, and the potential benefits and harms associated with accurate and inaccurate classification of women.”

NICE says it welcomes the findings and recognises the potential of such a risk assessment tool, but adds that the current evidence does not justify a change to its guidelines on breast cancer screening.

Can you request a breast cancer screening?

The NHS only offers screenings for breast cancer for women between 50 and 71. Most are offered one for the first time between 50 and 53, and then they are routine every three years.

If you are over 71, you can ask for screenings to continue as normal, once every three years.

Even if you are eligible for screenings, always speak to your doctor if you spot any unusual symptoms.

If you are under 50, you may be offered a screening if you have any unusual symptoms that may suggest early signs of breast cancer. A new lump, swelling in the armpit, or changes to the breast skin and/or nipple, for example. It's important to speak to your doctor immediately.

Helen Skelton is spending her summer outdoors in the sunshine. This week, she shared pictures from the sunny Lake District filming for her television show, Lost and Found in the Lakes. Recently, she was on holiday with family, adventuring with her children, exploring trails by bike, and hiking with a friend across the fells.

It's hardly surprising that Helen is making the most of the weather. She's known for her love of hiking and distance running, having completed an ultra-marathon and the London Marathon multiple times.

On her feet this summer are a pair of Asics Kayano trainers, one of the best running shoes. I recently tested the newest pair, the Kayano 33, and I can see why they were Helen's top choice. It's a plush shoe designed for comfort and support over speed, making it a great walking shoe for the summer months when you don't need quite so much grip on the dry trails.

Helen wears the Asics Kayano 31, a previous model with this unique pink colourway and orange edges on the sole. Being so popular, it's no longer available to buy anywhere. I've recently been running, walking, and generally going about in the new Asics Kayano 33, and I recommend them just as much.

Asics Kayano 33 review

When I pulled on the Asics Kayano 33 for the first time, I immediately noticed how stable they felt. I'm an overpronator (my foot rolls outward when I run or walk), and the new foam in the midsole (called Fluid Support) is ideal for this. It works with the foot's natural path, guiding it straighter as it rolls forward. A wider base also helps. It's a noticeably pleasant difference from other running shoes I've tried.

However, despite the firm stability, they still feel plush underfoot. I could walk or run for miles in them without an issue. This is down to other midsole foam, designed to feel springy and comfortable like you're walking on clouds. It's the best of both worlds.

The Kayano 33 are more stable than most running shoes, which can prioritise responsiveness and speed over stability, leaving you slightly wobbly when you walk in them. On slightly more uneven terrain, the stability comes in very handy, so I can see why these are so popular for both running and walking workouts.

The combination of the above and the surprisingly good grip on the base makes them a winner for dusty, rocky, or uneven terrain where you want to trust that your shoes will support you.

I've worn mine for 10km runs and up to 21,000 steps in a day, so I feel confident in recommending them. I'd add that they won't be best for speedier runs, as you'll want a little more propulsion in a lighter design (for that, I'd recommend the Asics Superblast 3). If your terrain gets more mountainous or it rains, you'll want a good pair of waterproof walking boots, like the Hoka Anacapa 2. The Gel Kayano 33 also have a narrower fit than some other shoes, making it not quite as suitable for those with wider feet.

The Asics Kayano 33 differs from similar shoes, like the Asics Gel Nimbus 28. While the Nimbus is a shoe with maximum cushioning and a neutral fit, making it great for runners pounding the pavement, the Kayano allows for a little more ground feel and focuses on stability. It's still comfortable and cushioned, but not quite as much as the Gel Nimbus 28. It's a better shoe for those prone to overpronation.

Overall, it's a better shoe for walking. It would be my pick of the two if you're looking for a shoe for both running and walking workouts or as a daily trainer.

If you entered the ballot for the two-day London Marathon next year, you'll know by now if you’ll be pounding the streets of the capital. While the event is still a while off, it's essential to build a good foundation before you start training.

Susie Chan is a four-time Marathon des Sables finisher and the first European female to finish all three Badwater races - some of the most challenging races in the world. She also made headlines when she set the world record for the longest distance run on a treadmill in 12 hours. Today, she leads Tread classes at Peloton, taking thousands of new runners through their treadmill workouts.

It's fair to say she knows a thing or two about running a marathon as a beginner. We asked her for five tips for getting yourself race-ready, from the workouts to follow to the must-have kit.

1. Invest in a good pair of running shoes

You're going to be racking up the miles during your training, and the wrong shoes are a fast track to discomfort - or even injury. Susie recommends going for a gait test. This is a simple test to see how you run and determine the type of running shoe that would be best for you.

Remember to consider comfort and durability first, over colour or brand, when choosing the best running shoes for you.

Good socks are also essential for training, she says, as they'll protect your feet from the rain (when it arrives!), provide extra cushioning, and help prevent rubbing.

2. Find a training plan

The earlier you can start training, the better. Susie says it’s important to have a comprehensive programme so you can “build those miles gradually” and avoiding heading out too soon for a distance you're not ready for.

She recommends Peloton’s Pace Your Race programme, but there are other running apps, such as Strava or Runna, which can also create a fitness plan for you.

3. Prioritise strength training

By now, you probably know how important strength training is for women. It helps build bone and muscle mass, which is essential for staying healthy throughout life, but it also makes a real difference in marathon training.

Susie says doing even a simple weights workout twice a week can help prevent injury. That could be a dumbbell workout at home or a dedicated lifting session in the gym.

Pilates and yoga can also be beneficial for people training for marathons, she says, as they help strengthen your core and upper body, and improve mobility.

4. Treat your long runs as marathon practice

When your miles begin to stack up, treat it like a practice run for your event. You’ll start to learn what your body needs before, during and after a run, and the foods you can tolerate on the move.

“You’ve got lots of time in those longer runs to test things out for race day. Test out some nutrition and maybe the kit you’re going to wear on the day," she says.

There's no need to spend a fortune on running kit. A good hydration vest, a sports bra, and running shoes are essentials, though. If you like listening to music, a pair of exercise headphones can help you through the more challenging moments in your training.

When you give yourself enough time, you have the chance to experiment with all these things and work out what feels best for you.

5. Think about recovery

Rest and recovery are just as important as the miles when training for a marathon. “Sleep is a really great way to help you keep your body nice and fresh,” says Susie.

It's worth learning how to improve your sleep so you can get good-quality rest, even if you can't manage eight hours a night.

Nutrition is also very important, she says. Eat a balanced, high-protein diet to help you recover from your training, limit alcohol intake, and develop a good stretching routine to help release lactic acid. This can cause muscle pain.

Jessica Biel has worked with her personal trainer for over a decade, through projects like The Better Sister on Amazon Prime, which had everyone asking after her back workout routine.

This week, the star posted a full-body workout to Instagram, done alongside her personal trainer, Ben Bruno, who says that anyone can copy the exercises or just "steal bits and pieces" from the session to add to their own workout.

It starts with 10 minutes of mobility exercises “to loosen up” which Ben says is Jessica’s favourite part of the regime. “Honestly, Jess would be happy doing mobility the whole time if I let her because she loves it,” he says. “We always do full-body workouts but we went a little easier on the lower body this particular day because her legs were feeling extra spicy from the last workout.”

The exercises aren't for beginners, but if you know your way around a pair of dumbbells, you should be fine. If you're new to strength training, use lighter weights or do it as a bodyweight workout. As Ben says, you can choose how hard you want to go.

Jessica Biel's full-body workout

Lunge with arm rotation

A lunge is a compound movement, meaning it works multiple muscles at the same time. In this case, it's a glutes, hamstrings, and quadricep exercise. With the arm rotation, it also works the upper-body muscles.

Here's how to do it:

• Start in a long lunge position with your hands on the ground.
• Rotate the arm closest to your front foot and stretch it towards the ceiling, following your arm with your eyes.
• Lower your arm to the ground, switch legs and do the same on the other side.
• You can adapt this by resting your back knee on the mat.
• Complete 12 reps and switch sides, making sure to do both sides of the body.

Delt fly to overhead reach

Jess uses lighter weights to do this exercise, which is excellent for shoulder and back strength and flexibility. You can start off with no weights if that’s easier, or very light dumbbells.

You’re working the smaller muscles in your upper body so you don’t need to use heavy weights for this exercise.

Here's how to do it:

• Start with your legs in a wide stance, arms hanging below you holding the weights.
• Hinge forward, making sure to brace your core and lead with your glutes, rather than your lower back.
• Raise the dumbbells out to the sides with your arms straight, or a slight bend in the elbow.
• Move your arms in front of you so they meet.
• Reverse your arms and bring them back below you again.
• Complete 12 reps.

Hip thrust press

Ben says this is a great upper-body and glute exercise. “Jess is using 30lb (13.6kg) dumbbells which is pretty big time,” says Ben. He recommends starting with 10lb (4.5kg) weights for this move.

Here's how to do it:

• Rest your upper back and shoulders on a bench with your knees bent in front of you.
• Rest the dumbbells on your hips.
• As you lift your hips off the ground, raise the dumbbells straight above your head.
• Squeeze your glutes at the top and hold the move for a couple of seconds before slowly lowering yourself back down.
• Complete 12 reps.

Split stance batwing row

Ben says this exercise is a “great one for working the back and secondarily the hamstrings and glutes”.

Here's how to do it:

• Move your legs into a wide lunge position and hinge forward to lean over your front knee.
• Doing one side at a time, bring the dumbbell up towards your hip and lower it again.
• Complete 12 reps and switch sides.

Lateral raise in lunge position

Ben says this move mainly works the shoulders and thighs. “Jess is using 10lbs here without much of a struggle but you’ll probably want to start with 5lbs as it’s a lot harder than she makes it look,” the PT says.

Here's how to do it:

• In the lunge position, raise both arms laterally either straight or with a bend at the elbow.
• Then start a single-arm raise while keeping the other arm out to the side.
• Do your 12 reps and then switch sides.

Side plank with leg raise

Ben says: “If this next core exercise looks brutal that’s because it is. Jess usually calls me all kinds of obscenities when I make her do it, but thankfully I’ve got thick skin.”

Here's how to do it:

• Lie in the side plank position with both legs resting on a bench. Come up onto one hand, making sure to stack your wrist, elbow, and shoulder on top of each other in one line.
• Brace your core and raise your top leg off the bottom, making sure to keep your non-bracing arm above your head.
• Complete 12 repetitions then switch sides.

One million people entered the London Marathon 2027 ballot, so it's fair to say that with only 100,000 places, including charity spots, the odds of getting a bib number were limited. If you (like me) were one of the unlucky ones, you might be thinking whether there's another way to experience the capital on foot.

With over 100 other races crossing iconic landmarks like Tower Bridge and Big Ben, the good news is that there is. Many are closed to cars, bikes, and walking pedestrians, set up with fuelling and water stops, and have runners known as 'pacers' to help you (and your running watch) get your desired finishing time. Just like the marathon.

I've been living and running in the city for over six years, so I've taken part in a fair few of these events. Here are the ones I recommend...

1. London Landmarks Half Marathon

There's no event that more closely mirrors the London Marathon route, with its closed roads and scenic way markers, than this 21km race.

Taking place in April every year, the London Landmarks Half Marathon starts next to Downing Street and winds its way past St Paul's Cathedral, the Gherkin, Walkie Talkie, Cheese Grater, Tower of London, Tower Bridge, and the Shard, among other sights.

I have taken part in this event twice now, and it's certainly a favourite as it covers all the best bits of the marathon, without the pressure of the longer distance.

Entries have closed for 2027, but charity places are still available for next year via the London Landmarks Half Marathon website.

2. Saucony London 10km

Short, snappy, but just as much fun - the Saucony London 10km starts across the park from Buckingham Palace and finishes next to Downing Street. On this 10km route, you'll pass Westminster Abbey, Trafalgar Square, the London Eye, and get to run down a car- and pedestrian-free Regent Street.

I've run this event before - and I'm about to do it again this weekend. It's a must-run for Londoners and fans of the city, as it covers all the must-see sights at an enjoyable distance. It's also a closed-road race, so you'll have plenty of chances to soak up the atmosphere and see the sights.

Entry will reopen for 2027 in the next few days, so visit the Saucony London 10km website to find out more.

3. Royal Parks Half Marathon

If there's one thing about the London Marathon you should be happy to miss out on, it's the weather. While everyone likes a sunny run, in recent years, race day has seen temperatures of 24°C.

The Royal Parks Half Marathon takes place in October every year, allowing you to swap your running shorts for workout leggings on your run and take in the sights without suncream. From experience, it feels like a quieter event compared to the Landmarks Half (and certainly the London Marathon!), with fewer runners on the course, giving you more space to move.

This route covers four of the eight Royal Parks in London, and crosses over with the marathon route at several points, including St James' Park, Buckingham Palace, Big Ben, and the Houses of Parliament.

Charity places are still available for this year's race, or you can enter next year's in October. Find out more information on the Royal Parks Half Marathon website.

4. The Big Half

You might like to think of the Big Half as running some of the London Marathon backwards. This 21km event starts by Tower Bridge and finishes in Greenwich, the reverse of the marathon route.

Runners go through Tower Hamlets, Southwark, Lewisham, and Greenwich, passing Canary Wharf and Bermondsey, and finishing right next to the iconic Cutty Sark.

It takes place in September every year, and charity spots are still available for 2026, or you can enter next year's race. Take a look at the Big Half website for more details.

5. London Winter Run

This 10km route starts right next to Nelson's Column in Trafalgar Square and takes runners past Big Ben, St Paul's Cathedral, and down Victoria Embankment for a chilly jog next to the river.

You'll want to wrap up warm for this one as the race embraces the February cold. It's an entirely flat route though, giving you the chance to put your running shoes through their paces and warm up.

The event also provides a welcome burst of fun post-festive period, with penguin and polar bear mascots along the route and plenty of events happening around the race for all to enjoy.

Places are still available for the 2027 race on the London Winter Run website.

If you applied for the London Marathon 2027 earlier this year (along with the one million other people who did), then today is your big day. I've been refreshing my inbox over the last hour to find out if I've got a place in the race, and it's likely you are too.

The London Marathon 2027 ballot results are being sent out today for the two-day event taking place on Saturday 24 April and Sunday 25 April next year. It's thought that there will be 100,000 people taking part in the route, which stretches 41.2km from Greenwich to Westminster.

But how do you know if you'll be pulling on your running shoes and workout leggings for this historic event?

How to check your London Marathon ballot result

If you applied for the London Marathon 2027 earlier this year, you'll be sent an email today with your ballot result. The emails are being sent out throughout the day, so if you haven't received one yet, don't worry - there's still plenty of time.

Be sure to check all your email folders, including junk and spam, for the message, which will be sent from: no-reply@marketing.londonmarathonevents.co.uk.

Organisers say that if you haven't received your email by 9 am on Friday 10 July, then you can get in touch to request your result.

For the first time, the London Marathon is taking place across two days - the Saturday and Sunday - giving runners more chances than ever to take part in the event and raise even more money for charity.

What happens if you don't get a place?

Chances of getting a place in the London Marathon are higher than ever, but as a multi-time unsuccessful applicant, I know that disappointing feeling of being turned down.

If that happens to you, and you still want to race, there are a few London Marathon 2027 race alternatives:

• Run for charity: Every year, charities are given spots in the London Marathon to give to runners who want to raise money. Some of these places will still be available after the ballot release, and the best way to find and apply for them is through the website. Typically, you'll be asked to raise around £2,000 for your place and pay an admin fee.
• Enter the virtual London Marathon: You can run 42.2km in your local area and still get a finisher's medal by completing the virtual marathon. Entry is £40, and it must be completed over the marathon weekend next year.
• Enter the 'Good for Age' category: Are you a regular runner - and a fast one? If you're faster than average for your age, you could qualify for this category, which comes with a race place.
• Find an alternative: If you are rejected from the London Marathon, you'll be offered a place at the Brighton Marathon (for a fee), which takes place earlier in the same month next year. I ran this last year - beach views, lots of hills, and plenty of crowd support make it a great consolation prize!

Of course, you can always try again next year. After the 2027 London Marathon, the ballot entry will open again, and you'll have another shot at running a marathon. There's no telling whether 2028's race will be a multi-day event yet, though.

In the meantime, you might also want to check out smaller marathons around your local area. These often don't have a ballot, and you can enter simply by paying a fee. RunThrough is a website that lists most events happening around the UK, with options from 5km to marathon and beyond.

If it's the views you're worried about missing out on, I've run the London Landmarks Half Marathon twice, and the Saucony London 10km, and I'd recommend them as alternatives. Both loop the main sights of the city without the same pressure of the marathon distance.

There’s no escaping talk of weight loss medication in 2026. ‘Skinny jabs’ as they’re commonly known are filling newspaper column inches on a weekly basis and, as of April, it was reported that at least 1.6 million people in the UK had tried GLP-1 injections in the last year. That number is only expected to rise - especially as, from this week, a capsule tablet GLP-1 has hit the market.

And yet the likes of Ozempic, Mounjaro and Wegovy are still considered “controversial” - but “they don’t need to be,” says former Apprentice and Loose Women star, Saira Khan.

In an exclusive interview with woman&home, the businesswoman, who left the TV industry in 2020 and now runs her company SAIRA Skin full-time, explains that while she was originally “very sniffy” about weight-loss drugs, her experience has been “100% liberating.”

While many have turned to weight-loss medication as a “quick fix,” Saira, 56, makes it clear that wasn’t the case for her and it wasn’t a decision she took lightly. “It wasn't that I wanted to go on it. I was advised to go on it by my hormone doctor, Dr Susanne Hooper,” she tells woman&home.

“I felt that there was something not quite right with me. Not just the menopause. I was really bloated. I would sometimes eat just an apple and look about nine months pregnant. My attitude to life has always been, try and help yourself first - and I did, but I still didn’t feel right.”

Saira continues, “So I did a complete and utter MOT of what my body was doing and a blood test. We got the results back and Dr Hooper said, ‘You eat well. You strength train, but your physiology is going in the wrong direction. You're 5 '1, South Asian, your BMI is 29 and your cholesterol is going in the wrong direction, it's high for all the effort that you’re putting in.’ And so she put me on Mounjaro alongside eating 80g of protein and continuing to strength train three times a week.”

Revealing her initial reservations, the mum-of-two shares, “I was shocked [she was advising this]. Previously I’ve been very sniffy about them.”

“I'm one of these women going, ‘you shouldn’t need jabs,’ and you hear all the horror stories in the media, all the side effects, the Ozempic face. But she said, ‘I’m only offering this to you because I know you've already got your exercise plan in place, you eat well.’”

As we chat, Saira wants to make it clear that she did things the “right way,” explaining, “I think it's important to know that I went to a doctor, it's not like I went to Asda and just picked up medication.”

She adds, “It wasn't that I wanted to be skinny, it's that I actually needed to reverse metabolic problems in my body. It was through medical advice and tests.”

The presenter, who has partnered with Green Chef to launch the Nutrient Rich Network to help those on weight-loss journeys understand nutrition better, says that she was “straight up,” with both her family and social media followers when it came to taking the medication.

Right from the start, I told my husband, I told my kids… I lost followers [but] I don't want medication that can really help people to be a taboo subject.”

The star believes that transparency is key. “Unfortunately, I see people in the public eye who are on these drugs and say, ‘I'm just healthy eating,’ or whatever. It gives people the wrong ideas and makes it unachievable.”

She also makes it clear that going on the drugs without making healthy lifestyle changes, which is why she’s teamed up with recipe box company Green Chef.

“It's not just about taking the medication and Green Chef supports that. There is so much more to think about and so many things that could affect you negatively if you don't do it properly. Nutrition is the key.”

“But I ended up eating the same foods, it became really repetitive. Before the kids would say, ‘Mum, not chicken and salad again.’ But this week, with Green Chef, we've had steak, herb crusted salmon, and Beurre Blanc fish. It's wonderful and they're so easy and fresh.”

Through the campaign, she reveals she’s learnt “yes, you can have meat, but you can add some beans and other vegetables to increase the nutrients.”

However, she insists, “I'm not counting calories, I'm counting protein and fibre,” explaining, “That's a whole different mindset and as you get older, you need calories but they need to come from the right foods.”

work with Green Chef has “completely changed” her relationship with food. “Before, it was about guilt, control, restraint. It felt such hard work and it wasn’t normal.”

The former Loose Women panellist explains, “No matter how hard I’ve tried, I've been on diets, I couldn’t sit down with a cup of tea and not have a chocolate biscuit. I might not even need it, but it's a habit thing and it's about reprogramming that. “

“I had a lot of food noise. Some people can really control what they're eating. I love food and I found that difficult, but this medication has helped me.”

Proving that her weight-loss journey and establishing a healthier relationship with food is all about balance, Saira tells fans, “I still have a bit of chocolate or a little treat every day, but I know that I've had my nutrients.”

“And they’re the habits people need to implement if they want to maintain after reducing and ultimately stopping the medication. I just hope that more people start to do it properly and understand that the medication should not just be a quick shortcut to getting thin.”

As for how she feels now, the star shares that she’s “really starting to feel like myself again and feel better mentally.”

“I don’t weigh myself but my BMI is getting better, I've started to buy a few more clothes and also get into my old clothes.  Because I’m strength training, I'm toning up, becoming a bit leaner and I 100% feel much more confident in myself. When you're not bloated and you feel like you're eating well, it feeds every part of you. Your body, your gut, your mental health.”

She concludes, “I’m thriving now.”

Green Chef UK has partnered with Saira Khan to launch the Nutrient Rich Network, giving expert advice and recipes for every stage of the weight loss journey

Regular exercise is key to staying healthier for longer - but the good news is that it's never too late to learn how to start a fitness routine. If cardio, strength training, and mobility exercises haven't been part of your life up until now, a few small lifestyle changes can make all the difference.

That's according to several recent studies and experts like orthopaedic surgeon and longevity expert Dr Vonda Wright, who is a regular guest on Mel Robbins' podcast. She believes that ages 44 to 60 are the most critical of our lives, and that this stage is the time to make changes.

She says one of the biggest lies about ageing is that there’s nothing you can do to stop it, something she's written about in her bestselling book, Unbreakable, which aims to help women achieve lifelong independence and give them tools for ageing with power.

Dr Wright has devised a four-step plan to help people who are getting back into exercise after a break, or even starting to exercise for the first time. “All you have to do is start,” she tells Mel. The key to success is to start small and build up as you become fitter and stronger.

How to start a fitness routine

1. Go for a walk once a day

A short walking workout is great for metabolism, mobility, and mental health, and most people can find the time to head outside, even if it's just for 10 minutes.

“All you have to do is go for a walk today, for as long as you can,” she says. “And you’re going to do that for seven days. I don’t want you to lift tomorrow. I just want you to walk for seven days because that is a streak.”

If you use Strava or other workout apps, you'll know that completing a streak makes you want to make it a habit, and this is the feeling Dr Wright wants to instil. “If you walk every day, preferably after your biggest meal, you’re not going to not do it on the eighth day because you’ve accomplished something, and you’re going to feel good about that.” This is how routines are formed.

2. Lift weights every week

Dr Wright says after you’ve started incorporating walks into your routine, it’s time to start lifting weights. There are so many different types of strength training you can do, from bodyweight exercises at home to full dumbbell gym workouts.

“It doesn’t have to be complicated or lifting heavy weights,” when you start, she says, because if you do it regularly, she believes everyone will see real progress in six months.

“Once you’re lifting, you can maintain by lifting twice a week” in a full-body workout. She tells Mel that you can become more specialised with your routine once you’ve made strength training a regular part of your life.

3. Retrain your balance with daily exercises

Balance is an important indicator of physical health and a good predictor of lifespan, according to a study in the British Journal of Sports Medicine. Researchers looked at the performance of participants in a 10-second one-legged stance, finding that adults between 51 and 75 years old who couldn't complete the test had a "significantly" higher risk of premature death compared to those who completed it.

It's why Dr Wright's third suggestion is to retrain your balance and flexibility, to help prevent falls and fractures.

She recommends coupling basic exercises, like standing on one leg as you brush your teeth, with flexibility-focused workouts like yoga or Pilates, or even just stretching in your living room.

4. Get your heart rate up

“To build fitness, we have to challenge ourselves,” says Dr Wright. She suggests sprint intervals at the end of a cardio session. This is a 30-second burst of activity to raise heart rate before taking 30 seconds to recover, done four times.

“It’s really remarkable for building overall fitness,” she adds. It doesn’t have to be running. It could be a short cycling workout, going on the rowing machine, speed walking, or doing a dynamic strength movement like swinging a kettlebell.

“It’s about your heart rate, not necessarily the apparatus,” she explains.

While we often speak about the benefits of strength training for women in perimenopause and beyond, cardio is still essential. Heart disease is still one of the most common issues faced by women.

“Almost globally, the number one killer of women is heart disease,” she says, and doing regular cardio exercise can help lower the risk.

If a stranger walked into my house during a heatwave or hot spell, they might wonder if we’d been burgled. Clothes on the floor, beds unmade, piles of items on the stairs - everything is abandoned when it’s hot. I just can’t find the energy to do anything, apart from moan about being sweaty and tired.

There are many reasons why higher temperatures make us feel tired, from not being able to find the right sleeping position for the heat, to our bodies having to work harder to keep us cooler. Research has actually shown that women feel the effects of heatwaves more than men. GP Dr Amir Khan, woman&home's resident doctor, recently told ITV host Lorraine Kelly that women sweat less than men and our hormones can make us feel hotter.

“Oestrogen and progesterone can affect how your body regulates temperature, and menopause and hot flushes can make things so much worse,” he tells Lorraine. Body size and blood volume can also make it harder to cope with the heat.

"Women also tend to have smaller hearts and narrower blood vessels, so shifting blood around the body to get rid of excess heat may be slightly less efficient than that of a man's,” Dr Khan explains.

Another reason why we might feel extra tired could be our iron levels. Dr Khan explains that “women are much more likely to be low in iron because of periods. And if your iron levels are low, hot weather can leave you feeling absolutely wiped out, dizzy, and exhausted”.

Dr Ian Cole, GP at King Edward VII's Hospital, says while our bodies are designed to protect us from the heat, our energy levels will still be affected. "The middle layer of the skin, or dermis, stores most of the body's water. When we get into higher temperatures, our bodies send fluid from this layer and blood to the skin's surface to cool down," he says. "This depletes your body's water resources and can leave you feeling fatigued."

Dehydration is of course also more of a risk when we’re hot and sweaty. When we get too warm, we can lose precious minerals from our body, such as potassium and sodium, which we need to maintain our electrolyte and glucose stores.

Exercising at the hottest times of day can also leave us dehydrated and tired. Emily Servante, personal trainer at Ultimate Performance, says: "In searing temperatures, you do need to be sensible. Exercising outdoors when it's slightly cooler, preferably early in the morning or later in the evening, is better than crunching out a session in the midday heat."

Tips for staying awake

Stay hydrated

As we’ve said above, sweating more than usual and not replacing lost fluid with plenty of water will make you feel lethargic. "Please stay hydrated and drink plenty of water," Emily stresses. "And water is important, not sugary drinks. If you can, look to drink high-quality products that contain electrolytes, which help to maintain our body's hydration levels."

Also add some hydrating foods to your plate for each meal, such as cucumber, tomatoes, celery, watermelon or lettuce.

Avoid the sun

Staying out of direct sunlight will keep you cool and preserve your energy. This could mean sticking to the shade or staying indoors during the hottest time of the day.

If your home feels hot, make sure to cool it down by closing the curtains and keeping your bedroom cool. Wear a hat and sunglasses to protect your head and keep your body cool.

Eat light meals

"Foods which are easy to digest are best consumed during a heatwave as our body temperature is already elevated," nutritionist Jenna Hope explains.

"Digesting heavy foods can contribute to raising body temperature and make us feel even hotter." Heavy meals also make us feel sleepy and lethargic. Opt for lighter dishes like omelettes, fish, salad, smoothies, yoghurt, and fresh fruit.

Move your body

We don’t have to stop exercising during a heatwave. We just need to adapt how and when we do it. You could go for a cooling 10-minute swim rather than a run around the park. This will still get your endorphins flowing and help you stay awake and energised throughout the day.

Choose an air-conditioned gym or work out at cooler times of the day.

Optimise your sleep

We’re not talking sleep gadgets and gizmos here - it’s much simpler than that. If the heat is draining you and you want to sleep better, there are a few key things you can do.

Firstly, think about your bedtime routine. As tempting as a cold beer or glass of wine might be on a summer evening, alcohol makes our sleep worse - as does caffeine and exercising too late into the evening.

As well as keeping your bedroom cool, wear loose cotton pyjamas and sleep under a cotton sheet. This material is heat-wicking and will keep you cool. You could always even move downstairs if it’s cooler to sleep there, and Dr Cole says: "Fans help with airflow, but don't rely on them to cool down as they don't work over a certain temperature. If it's hot, all they do is move warm air around. That said, placing a bowl of ice cubes in front of a fan can help cool the air down."

While heatwaves are becoming more common in the UK, feeling lethargic and tired in the heat can still be worrying - but there are only a couple of instances where you need to be concerned for your health.

"Heat exhaustion is not usually serious if you can cool down within 30 minutes," explains Lloyds Pharmacy's pharmacist Anshu Kaura. "If it turns into heatstroke, however, it needs to be treated as an emergency."

The difference between heat exhaustion and heat stroke is in the temperature. While exhaustion will leave you with symptoms like tiredness and sweating, heat stroke is when your body tips over 103F (39C). Other symptoms of heat stroke include fever, shortness of breath, confusion, headaches, nausea and fainting.

Many people assume that mental fitness declines with age, but a new study has just shown that cognitive function can actually improve at any stage of life. The three-year study examined how brain health can be improved throughout life, not just in the later years.

A team from The University of Texas at Dallas’ Center for Brain Health (CBH) followed almost 4,000 adult participants in the BrainHealth Project (BHP) between 19 and 94 years of age. They were asked to spend five to 15 minutes on brain-training activities per day over three years. The training included strategy-based learning, coaching, and brain-healthy habits such as completing daily tasks, maintaining a good sleep routine and minimising distractions. Habits included regular exercise, a healthy diet and mindfulness.

The study then assessed the group’s brain activity using a tool called the BrainHealth Index (BHI). The tool can spot all kinds of brain changes, both improvements and deterioration, and focuses on three key factors: clarity (cognitive function), emotional balance (mental wellbeing) and connectedness to people and purpose (social health).

The experts’ key finding was that all brains are unique and have growth potential, regardless of age. “This study challenges the prevailing narrative of inevitable cognitive decline, suggesting instead that brain health can be proactively cultivated at any age,” says Lori Cook, CBH director of clinical research and an author of the study, which was published in Scientific Reports, a Nature journal.

The researchers found that those who saw the most improvement engaged in the brain-training exercises. This was across all participants, regardless of age, gender, and education level.

The improvements were seen across the board, including people in their 80s and 90s. This shows that our age doesn’t define how healthy our brains can be, and that change is possible throughout our lifetimes, provided we take an active role in caring for our brain.

One notable finding was that the people who started with the lowest BHI scores experienced the biggest improvements over the three years. "Those who are starting at the lowest level appear to have the most opportunity for growth and may be coming in with more pre-existing concerns," Lori says. "As such, they may be more motivated to invest the time needed to see more growth potential. But it is noteworthy that we saw measurable growth even in those entering as high performers."

A healthy brain as we age is important for preventing neurological, psychiatric, age-related and behavioural problems, which can be life-limiting in some cases.

A limitation of this study was that it involved mainly white, female college-educated participants. The authors acknowledged that they need to include other demographic groups to review how brain training can help the population as a whole.

Tips for looking after your brain, whatever your age

NHS GP Dr Amir Khan has previously given woman&home his tips for improving and protecting our brain health. These include:

• Eating well: Focus on omega-3 fatty acids such as oily fish, walnuts, chia seeds, flaxseeds and foods like berries, which are high in antioxidants. These foods can reduce the risk of dementia and the impact of stress on our brains.
• Staying active: Exercise improves circulation, which improves blood flow to our brains and gives it the nutrients it needs to function. This can reduce the risk of stroke and can promote cell growth in the hippocampus. This helps with memory and focus.
• Stay social: Social interaction helps keep our brains healthy by stimulating attention and memory functions. Loneliness can be associated with a higher risk of dementia.
• Sleep: Improving your sleep where possible and aiming for seven to nine hours of sleep a night to give your brain time to clean itself and prepare for the next day, which it can’t do when you’re awake.

Chronic stress is feeling like you're in a constant state of 'fight or flight' with high adrenaline and cortisol levels.

NHS GP and woman&home's resident doctor, Dr Amir Khan, says these hormones are "helpful in short bursts", but when you can't lower your cortisol levels, for whatever reason, it can start to cause damage, and physical signs of stress start to manifest.

70% of adults in the UK have felt stress that's led to them feeling overwhelmed or unable to cope in the last year, with 81% of women reporting early signs of burnout compared to 67% of men, according to The Priory.

The good news is that the doctor also says you can reverse these symptoms. “Your body is incredibly good at healing when you give it the chance. Start small with better sleep, regular movement, talking to someone - even just slowing your breathing. Looking after your stress is looking after your whole body.”

Physical signs of stress

1. Headaches

We know that when we’re stressed, one of the first places we feel it is in our heads. It will affect everyone differently, but you might experience headaches, brain fog or mood swings.

Dr Khan explains: “High cortisol levels over time are linked to anxiety, low mood and even depression. It can also disrupt sleep, which can then make everything worse."

It’s also normal to feel forgetful and overwhelmed or lash out at those closest to you when you’re stressed.

2. Racing heart

Stress can have a big impact on your heart health. It increases your heart rate and blood pressure, so if you’re operating daily at a high stress level, it can lead to serious health problems.

"When you're stressed, your body pumps out adrenaline to prepare you for action, in case you need to run away from danger. That increases your heart rate and blood pressure," says Dr Khan, pointing to evidence linking chronic stress to cardiovascular problems.

3. You get sick often

“Initially stress can boost immune system activity but long term it suppresses it,” says Dr Kahn. “That means you’re more likely to pick up infections and may take longer to recover.”

Also, when we're going through a stress time, it's common to get out of a regular routine of exercise, sleeping, and eating well, which also negatively impacts the immune system.

4. Digestive discomfort

The gut-brain axis is the essential link between these two vital parts of the body. When one isn't working well, the other is affected.

Dr Khan says: “Stress can cause problems like bloating, pain, diarrhoea or constipation and can worsen symptoms of IBS. That’s why people often feel stress in their tummies.”

5. Weight gain

As well as reaching for sugary foods which might give us a short-term high, chronic stress increases our cravings for high fat foods and promotes fat storage “especially around the tummy area”.

Not sleeping well or exercising regularly can also have a significant impact on weight.

6. Muscle aches

"When you're overstressed, your body goes into that 'fight or flight mode'. That means the muscles in your neck, shoulders, and jaw tighten, ready to respond to danger," he says.

This source of stress could be a genuine emergency - or it could be work, family, or personal pressures that have built up over time. The body, unfortunately, doesn't know the difference.

“If you’re feeling exhausted, run down or not quite yourself, it might not be a lack of willpower. It could be chronic stress,” says Dr Khan.

Tips for easing stress

It's the small lifestyle changes that make a big difference, says the doctor, such as a 15- or 10-minute walk every day. In fact, a new study found that five-minute breaks during the workday can positively impact wellbeing, improving mood, positivity, and alertness.

“Prioritising sleep provides a good foundation,” he says. "Try to go to bed and wake up at the same time most days to get into a routine. Breathing exercises can also help, and slow, deep breathing can calm the nervous system.

If you feel like you’ve got too much on your plate, set clear boundaries and ask for help if you need it. “If this doesn’t work, talking therapy or CBT can be helpful, and sometimes medical support with medication is needed,” says Dr Khan.

“Remember, stress isn’t just in your head, it’s a whole body process.”

Sleep and hot weather are not a match made in heaven in the UK, but there are ways to sleep better in the heat if you're struggling to drift off this week.

Everyone has their own 'hack' for cooling a bedroom down, whether it's putting ice in front of a fan or changing the bedding, but sometimes it's even simpler changes to your bedtime routine that can make a difference.

Sleep expert Alison Jones says: “Trying to sleep when it’s warm can take some of the joy out of this time of year. Humid nights can cause people to wake more frequently, reducing sleep quality and quantity. Warm temperatures reduce the time spent in slow-wave sleep and REM sleep - the stages when the body does critical work to rejuvenate and restore.”

One way to improve airflow during the night is to change your sleeping position. It can be tempting to lie flat on your back and starfish (with your arms and legs splayed). This may not be the most effective option. Alison recommends sleeping on your side. She says this “exposes more of your body to the air” and "heat from the body can escape more easily, which regulates body temperature,” she explains.

Keeping your hands and feet outside of the sheet or duvet will also help you regulate your body temperature.

Known as the 'pole' sleeping position, this alignment is also recommended for better digestion and circulation, which are especially appreciated in the summer months.

Placing a pillow between your knees can help align your hips and make the position more comfortable to sleep in, especially if you're not used to it, as it will prevent your top leg from pulling your spine out of neutral.

Tips for sleeping in the heat

• Keep light and air out of your bedroom: One of the best ways to keep your house and its bedrooms cool is by keeping blinds, curtains and windows all closed. This will stop the hot air and sunlight from coming in during the day. Once it’s cooler in the early morning or evening, you can open them again and enjoy sleeping in cooler temperatures.
• Have a lukewarm shower before bed: If you’ve been hot and sweaty all day, there’s nothing better than a shower before bed to cool you down. Aim for one with lukewarm water, which will bring your body temperature down before you get into bed.
• Put your pillowcase in the freezer: Obviously this trick won’t last the night, but it might help keep you cool as you drift off. Put your pillowcase inside a bag in the freezer an hour or two before bed.
• Go for cotton: Cotton bedding and loose cotton or linen pyjamas are a great option for sleeping under or in during hot weather because they release heat and moisture most effectively. Synthetic fibres will make you sweat more and keep the moisture close to your skin, which is uncomfortable.
• Avoid using a fan all through the night: While cooling fans can be effective, they can also be quite disruptive to sleep. They can be noisy and also lead to drops in body temperature in the early hours. This might cause you to wake up. They can also make your hay fever symptoms worse at night because they blow pollen or dust around. Set a timer to turn the fan off after a few hours and point fans at the ceiling or a wall.
• Move to another room: If you sleep on the top floor of a house and it’s unbearable at night, move to a ground-floor room for a few days for respite from the heat.

Collagen has quickly become one of the most talked-about and sought-after supplements for women, along with creatine. Brands that sell it promise everything from improved skin and hair to muscle mass.

While collagen is an essential protein in the body, acting like glue for the skin, muscles, tendons, bones, and ligaments, giving them elasticity and resilience, up until recently, the evidence on taking collagen supplements has been limited.

A new umbrella review, published in the Aesthetic Surgery Journal Open Forum, has brought together evidence from 16 systematic reviews, 113 randomised controlled trials and almost 8,000 people to try and change this.

What are the benefits of collagen?

The team from Anglia Ruskin University (ARU) in Cambridge examined how collagen intake affects all of our major health areas, taking into account dose and duration of supplementation among participants. The two areas they found the greatest improvements in were skin health and osteoarthritis outcomes, with few reliable results in other areas.

Skin health

Many women take collagen to help improve their skin health as they age. The good news is that the ARU team found that those who took collagen for longer periods experienced greater improvements in skin hydration and elasticity.

However, it didn’t find collagen to be beneficial for improving skin roughness or texture.

Osteoarthritis symptoms

The other area where the most benefits were observed was in the joint health of people with osteoarthritis.

The review found that longer supplementation was associated with reduced pain and stiffness, and the authors say collagen offers a strong alternative to more medicalised joint disease treatments.

There were also improvements in the muscle mass, muscle structure, and tendon structure of participants who took collagen, although these were not dramatic.

Healthy ageing

While the benefits of collagen for skin health and osteoarthritis were most obvious, together, they make a case for collagen as a good supplement for boosting longevity.

Lee Smith, Professor of Public Health at ARU and co-author of the study, says: "This study brings together the strongest evidence to date on collagen supplementation.

"Collagen is not a cure-all, but it does have credible benefits when used consistently over time, particularly for skin and osteoarthritis. Our findings show clear benefits in key areas of healthy ageing, while also dispelling some of the myths surrounding its use," he said.

"This study marks an important step towards more informed public guidance and better-designed future research. We need more high-quality clinical trials, including research examining long-term health outcomes, optimal dosing and differences between collagen sources."

What doesn't collagen help with?

Oral health

Some people believe taking collagen is beneficial for oral health as it acts as structural support for the jawbone, gums, and ligaments in the mouth. However, the team did not find any convincing evidence that collagen lowers the risk of gum disease or boosts the chance of a positive outcome after cosmetic dentistry.

Metabolic health

Collagen is a source of protein, so some people point to supplementation as a way to manage blood sugar levels and insulin sensitivity and improve satiety. However, the team also looked at markers for this, such as cholesterol, blood pressure, and blood sugar levels, and found very mixed results.

Exercise performance

Sports nutrition brands have added collagen into their supplement line-up in recent years. It makes sense, given the reported benefits for musculoskeletal health. However, “despite widespread marketing claims aimed at athletes and fitness enthusiasts”, the study found “little evidence that collagen improves exercise performance or recovery”.

The researchers found “no meaningful benefits for post-exercise muscle recovery, muscle soreness, or the mechanical properties of tendons”.

Collagen production starts to slow down in our mid-20s. We can start to see the impact from our 30s onwards, as the decrease in oestrogen during perimenopause contributes to further collagen loss in our late 40s and 50s. This is why collagen supplements are popular.

Signs of collagen loss include brittle hair and nails, fine lines on your face and sagging skin. It can also impact your flexibility and cause pain in your joints and tendons.

The review didn’t go into detail on the specifics of bovine, vegan, or marine collagen supplements, but it’s one of the most comprehensive studies of collagen so far.

The internet was abuzz with a new study last week. A maximum of two hours of strength training every week was linked to better longevity, with a 19% lower risk of dying from cardiovascular disease and a 27% lower risk of death related to a neurological disease, such as dementia.

Experts used data from three studies to see how weekly resistance training and aerobic exercise impacted the health of 147,374 people over 30 years. The participants, with an average age of 54, were asked to record how much of each exercise they did per week.

The study, published in the British Journal of Sports Medicine, found that effects were even more significant when aerobic exercise was added, and there was no observed benefit among people who did more than 120 minutes of strength training a week.

It sounds simple enough, but if you're new to strength training, where do you start to fill this prescription for a potentially longer life? "I think one of the biggest barriers is the idea that strength training only counts if it means a full workout, several times a week, with lots of equipment or a gym membership," says Kate Rowe-Ham, a personal trainer specialising in women's fitness and the founder of Owning Your Menopause. "For many women, that thought alone is enough to make it feel unmanageable. But actually, it doesn’t have to look like that at all."

What counts as strength training?

In the study, the researchers valued workouts that included press-ups, squats, and lunges, completed with weights or as bodyweight exercises. But, essentially, any form of exercise where the muscles work against a resistance counts as strength training.

Resistance can "come from weights, machines, resistance bands, bodyweight, water resistance, or loaded daily tasks such as carrying shopping or climbing stairs," says Matt Molloy, a chartered physiotherapist and sports scientist working with Les Mills.

"The key point is the stimulus, not the equipment," he explains. "Are the muscles being challenged? Are the major muscle groups involved? Can the exercise be progressed over time? If yes, then it can count as strength training."

The two hours don't have to be in dedicated sessions, adds Kate. You can divide your time up into 10-minute workouts if needed. "It might mean doing a few simple movements while dinner is cooking, before you get in the shower, or in a spare pocket of time at the weekend," she says.

As for aerobic exercise for extra benefits, the study recorded this as brisk walking, running, jogging, swimming, cycling, tennis, squash, strenuous outdoor work and stair climbing.

2-hour strength training routines to try

3 x 40-minute sessions

Ideally, strength training should be divided into three workouts per week, lasting for 40 minutes, says Kate. "I would break this down into an upper-body workout, a lower-body workout (with quadriceps and glute exercises) and a full-body workout so you can factor in rest days, in case you have any soreness."

If you want to structure your own session, PT Kate recommends "including all seven functional patterns of movement" in your workouts.

Here's what that includes:

• Squat: Any type of squat will be a good compound exercise, targeting muscles like the quadriceps and glutes.
• Lunge: A walking lunge is good if you've got the space, but otherwise, a regular lunge is a great single-leg exercise for boosting balance along with strength.
• Hinge: This will typically be a deadlift, a Romanian deadlift, or a hip thrust, which can be done in the gym or at home with weights.
• Push: Think press-ups, chest press, or overhead shoulder press for the upper body, and a leg press exercise on the machine for the lower body.
• Pull: This could be pull-ups with a resistance band, lat pull-downs on the machine, or a bent-over row.
• Rotate: Think core exercises like Russian twists and variations of the plank.
• Carry: This could be a farmer's carry, for example, which uses kettlebells or dumbbells.

These are what's known as compound exercises, says Matt. "They give you more benefit for the time you invest. They train several muscle groups at once and build strength in movements we use every day, such as standing, lifting, carrying, climbing stairs and controlling posture."

Exercise snacking

If three dedicated sessions aren't possible for you, try four lots of 30 minutes, six lots of 20 minutes, or "12 lots of 10 minutes on an extra-busy week", says Kate.

I've done this before by setting my fitness tracker to ping every few hours (three times a day) when I'm at home in the evening on two working days and over the weekend. That's 12 sessions of 10 minutes across four days.

When my Garmin watch pings, I know it's time to pull out my weights and do a 10-minute weighted workout. It may not seem like a lot, but by the end of the week, I can truly feel the benefit.

"The encouraging thing is that the research suggests that even relatively modest amounts of muscle-strengthening activity seem to matter. So the message is not that women need to hit some perfect target straight away. It’s that doing something is far better than doing nothing, and small amounts still count," says Kate.

Wear a weighted vest

A weighted vest, as the name suggests, is a pull-on weight that is worn like a jacket. While you'll still need to do some work, simply wearing one of these "increases the load and makes movements more demanding," explains Kate. It's a hands-free approach to strength training if you walk with a weighted vest.

"I wouldn’t want women to think they can wear one while doing chores and tick off strength training," says Kate. "But if you're wearing a weighted vest while doing squats, lunges, step-ups, push-ups, or walking, then it can be a useful addition."

As a huge Spice Girl fan, when I got an email inviting me to meet the one and only Mel B I couldn’t say no.

While I was a little dubious upon reading the details and discovering it included partaking in a Zumba class - I have absolutely no rhythm and Mel is a trained dancer - all my worries were brushed aside when the music started. “That’s why Zumba is so great,” the singer tells me when I explained my initial anticipation.

Here, the star, who made an appearance at SXSW’s Zumba House, reveals all about her wellness routine, including having a menopause group chat with the other Spice Girls…

Get moving

“I love it so much, because it’s not so strict. When I was training as a dancer, it was very conformed. If you did a ballet step wrong, it was very constricted to how you move. Whereas Zumba, to me, as long as you know the basic sidestep, you can just do your own thing all over it, which is very, very freeing.”

She adds, “You can add in your own spice to Zumba and there’s something really fun about dancing with a group of other people. It’s infectious!”

As someone who has been open about her mental health struggles - particularly following her divorce from ex Stephen Belafonte, who she says was “abusive” but is something he strongly denies - Mel says that is “really important to move.” The star, 51, explains, “Moving makes you feel so much better. And I don't think we put enough emphasis on that.”

She adds, “Also, because what do we do? We sit down for work, we sit down and eat. We sit down and watch TV. Who wants to be a couch potato?”

But, Zumba isn’t the only way she keeps fit. In recent years the mum-of-three has focused on strength training. “I turned 51 this year and from the age of about 35, you start losing all your collagen and your bone density.”

“So I've been trying to do my version of weights. I walk around my farm with a weighted vest,” she shares, adding, “To go into a gym and weight lift is daunting, but I can lift one of my Rottweilers up and I can find ways that are doable.”

Mel adds that she’s also “constantly moving,” walking her beloved three dogs, two of which join us during our chat, and tending to her farm.

She makes it clear that getting your body moving “doesn’t have to cost much,” either. “If you’re going to the park or meeting for coffee, instead of taking the car, you take your bike or you speed walk there. I love speed walking. It looks hilarious but I love it.”

Healthy habits

And her wellness habits extend beyond exercise. “Me and my husband just put a little spa in our house. I have a LED red SunShower, a Himalayan salt sauna and an ice bath outside, which I love doing.”

Explaining the benefits, Mel, who tied the knot to hairdresser Rory McPhee last year, shares, “It’s what it does to your nervous system, which is really good for women that have suffered from trauma. It's really good just to reset your body.”

She adds, “The maximum you're meant to stay in over a week is 12 minutes, so I do three minutes every other day.”

The star also starts every day with “one hour of self raki” before Rory brings her a coffee. “The morning that he doesn't get me a coffee, I'm gonna have a breakdown because he’s set the standard now,” she laughs.

Crazy for collagen

Collagen is also a non-negotiable for Mel. So much so that she’s an ambassador for Revive Collagen. “It came at such a magical time because I was just figuring out if I wanted to try HRT.”

“I’m in a group chat with all the other Spice Girls and we're all hormonal, talking about symptoms, saying ‘I don't know if it's peri, I don't know if it's full menopause.’ So I wanted to try and see if something would help.”

Mel continues, “I take the Menopause Max in the morning and then I'd take a Menopause Beauty Sleep one at nighttime. Between the hot sweats and the brain fog and the insomnia, that just kind of levelled me out.”

“The good thing about Revive is you can take it alongside HRT too and it's just a little sachet so it’s easy to take. Not only does it taste good, it’s the highest, most potent one on the market so it really gets into your system.”

Beauty staples

When it comes to beauty, Mel admits, “I'm a gadget girl.”

Her go-tos? “I've got an LED mask, my own Dermabrasion [device]. I'm like, ‘let me just see if the wave is real,’ when somebody goes, ‘oh, this is the must-have thing,’ I let it fade and then if people are still talking about it I’ll try it.”

And, of course, she’s a huge fan of fellow Spice Girl Victoria Beckham’s eponymous beauty brand. “Victoria always sends me stuff [her products]. I always say to her, ‘make sure you make shades for my colour people,’” she reveals.

Sharing her parting beauty and wellness advice, Mel concludes, “Look after your skin and drink water. It all starts with the basics… It really is that simple. Drink water, move, eat vegetables and wash make-up off your face every night.”

Mel spoke to woman&home at SXSW’s Zumba House

If you spend days at a desk or most of your time sitting down, you might be familiar with the niggle that starts to emerge at the top of the spine at the end of the day. While a quick walking workout or a desk exercise fires up the brain cells and gets the blood pumping, it does little to shake out this point of tension.

Research by Slouch found that almost two in five of those aged 45-54 report neck pain and tightness (38%) compared to younger generations.

Osteopath Nadia Alibhai, founder and director at Back 2 Wellbeing, says that an “accumulation” of habits affecting the muscles and ligaments in our bodies is the cause of the issue for women at this age. Some people might “notice a persistent tightness in the neck, a heaviness in the shoulders or a stiffness in the body that lingers even after movement and exercise”, she explains.

We’ve all woken up with a stiff neck after sleeping at an odd angle, but persistent or regular neck pain might cause other problems. “More obvious signs of strain include feeling restricted when moving, such as struggling to raise your arms freely or being less able to look over your shoulders,” explains Nadia. “These are all the body's cues telling you that it’s been adapting to positions for a little too long.”

Nadia has an easy exercise we can all do to help reduce neck pain. Here's how to do it:

• Place one hand behind your head, push your head back and tuck your chin in to form a double chin.
• You should feel the muscles at the back of your neck. Those are the trapezius.
• By doing this simple exercise regularly, you will start to strengthen and correct these muscles.
• Remember not to lead with your head in everyday movement too. Always keep your chin tucked.

As with all aches and pains in the body, the key is finding out the cause to avoid exacerbating it. Our daily habits can strain our bodies, and if we repeatedly create tension and don't release it through stretching or mobility exercise, it will only get worse.

Nadia says: “Your head weighs around four to five kilos, so every time it is put forward, there’s more strain going through your neck. When your head is stacked over your spine, however, it isn’t straining as much. To reverse this, it depends on how long you’ve been holding this strain for and when the symptoms started. If it is a postural habit, stretching and keeping your chin tucked can help. Focusing on a dynamic posture, where you’re moving regularly, is key.”

Other ways to reduce neck pain

• Check your pillow: Make sure your pillow is low and firm and that your neck is in line with your spine when sleeping. Sleeping on your back or side can also prevent neck pain.
• Adjust your screen: If you’re spending a lot of time looking down at a computer screen, you could try switching to a sit-stand desk. Here, your eyes can be level with the screen. If this isn’t possible, make sure your screen is at a suitable height to avoid looking down.
• Take regular breaks: Movement breaks are great for your body and brain. Stretching your upper body muscles away from your desk can help.
• Hot and cold therapy: Alternating between an ice pack and a heating pad on your neck can release tense muscles, but always check in with a professional if you haven't done this before.

At 53 Gabby Logan feels and looks amazing - and she isn’t letting the menopause slow her down. Ahead of a busy Summer of sport presenting the BBC’s coverage of the FIFA World Cup, the presenter chatted exclusively to woman&home, revealing her daily wellness habits and “non-negotiables” that help her stay balanced during hectic schedules, travel and everyday life.

Thankfully Gabby tells us that her menopause experience hasn’t been too challenging and while she’s had “some symptoms,” luckily there was nothing that was “too debilitating” or impacted her ability to work.

This is partly down to the measures she’s put in place. “I feel that I’ve learned a lot about my body and what makes it work well and better in this period of life,” she says, explaining, “So, the way I exercise, the way I eat and the supplements that I use.”

Gabby Logan on Keeping active

As a former international gymnast, sport has always played a “huge part” in Gabby’s life and even amidst her busy schedule, the mum-of-two maintains that it’s “Important to keep your body moving.”

So, what exercise does she focus on? “I like to do Pilates to keep me flexible and strong,” she shares.

“Weightlifting or weight bearing exercises are so important for women in midlife,” the Match of the Day star adds. And she notes that you don’t need to fork out on equipment or dumbbells. “ You can use your own body weight as well, so it doesn't have to be expensive.”

She adds that looking after your cardiac health should also be prioritised. “Cardiac diseases are still the biggest killer for women in this country of a certain age, so we do need to look after our hearts as well as thinking about muscular health.”Gabby adds that aerobic and cardio exercises help with this and are “really important,” reassuring fans “it’s never too late to start.’

Relatably she admits, “Some days I’ll have time for a proper workout, other days I won’t,” but says “I’ve learned that doing something always feels better than doing nothing, even if it’s only ten minutes.”

Therefore, the star “always keeps a resistance band on me”, explaining, “It’s a useful reminder that no matter where I am, I can, and must, get it done.”

Taking super supplements

The broadcaster, who is an ambassador for Vitabiotic’s Menopace range, reveals that supplements “in particular” have been good for helping her “get in some of the things that I’ve noticed I need a bit more of in midlife.”

And her “non-negotiable” that she takes every day is the brand’s Menopace Max, which includes Vitamin B6 to support the regulation of hormonal activity alongside Vitamin B12 and Iron help with normal energy release.

It also contains Calcium, Magnesium and Vitamin D for the maintenance of normal bones - something that is especially important during the menopause due to the declining levels of Oestrogen.

As if that wasn’t enough, it also includes Zinc to support normal skin and hair in addition to Vitamin C to aid the normal function of the immune system.

"Taking supplements are small but meaningful changes that make a difference on how you feel both inside and out," Gabby tells fans.

Thoughts on eating well

When it comes to her diet, Gabby says “It's really important to eat the rainbow and have a good balance of nutrition,” revealing, “I eat quite plant-based during the week.”

And, while fibre can “tend to be forgotten about,” she notes its benefits - it aids gut health and can lower the risk of heart disease and Type 2 Diabetes to note just a few.

“You can get it from all kinds of sources. It's not a matter of just eating whole grain bread,” the presenter shares, adding, “So I try to get things like quinoa, barley, all of the legumes, pulses and things like lentils into my diet.”

Because of her career, which sees her work long hours and travel regularly, Gabby admits, “eating isn’t as structured as I’d like. To combat this and to avoid energy dips, she keeps simple, practical options with her that she can easily reach for between commitments.

“Having simple things with me like nutritious snacks, water and supplements helps me feel a bit more in control of the day,” she tells fans. And one of her favourite snacks is her homemade protein balls (see recipe below). “By carrying things like them and supplements, it means I can stay more balanced and not feel like I’m constantly running on empty.”

Balancing act

While Gabby admits the busyness of her day-to-day life is somewhat of a “balancing act,” she maintains, “I know I can do everything - being a mum, wife, and in my career - better if I'm looking after myself.”

Her concluding message to midlife women is, “It’s about taking that little bit of time to do the exercise, plan your meals, make sure you're getting as much nutrition in as you can, enough sleep and try to destress. It’s important to make those things a priority, I think it’s a holistic kind of view.”

Gabby’s go-to snack: Homemade Protein Balls

• Ingredients:
  • 1 cup ground almonds
  • 3 tbsp Sunflower seeds – a good source of vitamin B6
  • 2 tbsp Chia seeds
  • 1 tbsp grounded flaxseeds
  • 2 large tbsp Almond butter
  • 6 pitted dates chopped – a good source of potassium
  • Optional: Pinch of salt and a couple of drops of vanilla extract

Blend all ingredients until the mixture forms a sticky dough. Roll into balls and store in the fridge for up to 10 days or freeze for up to three months.

Gabby Logan is an ambassador for Vitabiotics Menopace range. For more information or to purchase any products, visit: menopace.com

We've gone beyond the multi-vitamin - now there's a supplement to improve every element of your health, reportedly. The humble gummy hasn't gone anywhere, though, and now you can get everything from vitamins to creatine in this sweet-like form that feels like more of a treat than a chore to take.

One expert who's wary of gummies is woman&home’s resident doctor, NHS GP Dr Amir Khan. Speaking to Lorraine Kelly on her ITV show, Dr Khan says many supplements now come in gummy form, including “vitamin D, vitamin K, magnesium, creatine”, and while it's always better to take your vitamins in a form you'll enjoy, gummies aren't ideal.

"The danger with gummies is that they can contain sugars and sweeteners, which is a bad thing if you have too much," he says.

He explains that their appealing flavours and colours can encourage people to eat more than they need to, putting them at risk of overdosing on the nutrient or vitamin they’re taking.

“The problem with the supplement industry as a whole is that it’s not regulated in the same way medicines are, so we don’t know exactly how much of everything is in these things. Some studies have shown that they contain 10-12 times more than the recommended dose, while some contain very little.”

Dr Khan says it's for this reason he avoids gummies, but he does take three supplements every day. While what works for one person may not work for another, and you should always consult a doctor before taking new supplements, he says these are the ones with the most science behind them.

1. Vitamin D

Vitamin D is the one supplement that experts say all adults and children in the UK should take every day, with one in six of us deficient. It’s hard to get the recommended amount through food or sunlight alone, especially in the darker months of the year.

The National Institute of Health recommends that adult women under 70 need 600IU of vitamin D daily, rising to 800IU after 70 years of age. The NHS suggests 10mg or 400IU.

However, to get the most from any source, many doctors recommend combining it with magnesium. Dr Khan has previously told woman&home that we "need magnesium as it activates the vitamin D".

"It turns it from its inactive form to an active form so it can do all of its jobs", he said last year.

Too much vitamin D can have the opposite effect, with nasty side effects like fatigue, constipation, and issues with calcium absorption.

Always check labels and seek advice from your doctor before adding any new supplement to your routine.

2. Omega-3 fatty acids

Omega-3s are essential fatty acids that our bodies can’t make themselves. We need to get them from our diet or via supplements. Dr Khan is such a fan as they have been shown to lower our risk of heart disease and stroke.

Foods rich in omega 3 include mackerel, salmon and sardines, but if you’re vegan or vegetarian, you can get them from flaxseed, chia seeds, walnuts, rapeseed and soya beans.

If you want to take omega-3 supplements, the British Heart Foundation recommends choosing ones which contain DHA and EPA omega-3s. “Aim for roughly 450mg per day, which is the equivalent you’d get from eating the recommended amounts of fish,” the charity says.

Not everyone needs an omega-3 supplement, so always speak to your doctor before taking one.

3. Creatine

Dr Khan has previously said creatine is “a powerful ally for staying strong, independent, and sharp”, thanks to the benefits for brain health.

It's the most widely researched supplement in the world, especially for those who do regular resistance training. “The evidence shows that when you combine it with strength training, you can improve muscle strength, power, and even muscle mass, and that's not just in athletes. That's in older adults, too,” he says.

There’s also evidence that it’s good for our brains too: "It might support memory, reduce mental fatigue, and even help conditions like mild cognitive impairment," the GP says. "The evidence isn’t as strong as it is for muscles, but it's promising."

When buying creatine, look for creatine monohydrate powder. You can add this to whatever drink you choose, and it doesn’t matter when you take it. Consistency is most important.

With the rising use of GLP-1 medication, it can seem like losing weight has never been easier for those who want to. But for those who want to do it naturally, the same difficulty of keeping lost weight off remains.

There are many reasons why weight loss may plateau or stop after a while, like old lifestyle habits re-emerging and busier days not allowing time for home cooking. However, new findings have found that the simplest goals - like a quick walking workout to boost your step count - can make all the difference.

A systematic review and meta-analysis by researchers in Italy and Lebanon, published in the International Journal of Environmental Research and Public Health, looked at the relationship between walking and weight management. The scientists examined 18 previous trials involving overweight or obese participants who were either dieting and exercising on their own, or as part of a lifestyle modification (LSM) programme. This involved nutrition and exercise advice, including walking and reaching a certain number of daily steps.

Both groups walked around 7,200 steps at the start of the trials. A control group didn’t increase their step count or lose weight.

Researchers found that the group who followed an LSM programme and increased their daily steps to around 8,454 by the end of their weight loss journey lost an average of 4.39% of their starting weight - around 4kg.

After losing the weight, the LSM group entered the maintenance phase, with the sole aim of keeping the weight off. They kept up their step count, walking an average of 8,241 steps, keeping off most of the weight they lost, with an average weight loss of 3kg.

One of the authors of the study, Professor Marwan El Ghoch, from the University of Modena and Reggio Emilia in Italy, says: "The most important - and greatest - challenge when treating obesity is preventing weight regain. Around 80% of people with overweight or obesity who initially lose weight tend to put some or all of it back on again within three to five years. The identification of a strategy that would solve this problem and help people maintain their new weight would be of huge clinical value."

There are other factors that play a role in sustainable weight loss and gain, such as a person’s diet, mental health, and lifestyle. But these results are further evidence that the simplest lifestyle habits can make all the difference.

While a 10,000-step figure is a great goal to aim for, it's largely debunked, with other studies finding that at least 7,000 steps is enough to see long-term health benefits. This study also shows that many people can do less than this and lose weight, and keep it off.

You can record your steps using a fitness tracker like an Apple Watch or Fitbit. These record your step count for the day as well as other health metrics, like your live heart rate, workout achievements, sleep quality and duration, and stress levels.

Prof Ghoch adds: "Participants should be always encouraged to increase their step count to approximately 8,500 a day during the weight loss phase and sustain this level of physical activity during the maintenance phase to help prevent them from regaining weight. Increasing the number of steps walked to 8,500 each day is a simple and affordable strategy to prevent weight regain."

How to increase your step count

• Walk from home: Walking around your home can make a huge difference to your step count. Try an indoor walking workout, pick yourself up a walking pad, and you'll find you get 10,000 steps in at home easily.
• Reduce sitting time: Need to take a phone call or a virtual meeting? Can you do it on the move? Simply walking around your local park or even your garden while distracted helps notch those steps up.
• Change your commute: If you can skip the bus to the train station and add in a short walk instead, that'll increase your step count. The same goes for taking the stairs in the office instead of the lift, and picking a lunch spot further away from your desk.
• Go for an after-dinner walk: Get your step count up and aid your digestion by going for an evening stroll now that it's lighter later in the day.
• Walk with a friend: If you find walking boring, making exercise a social activity will be a distraction, so organise a regular time for an on-the-go catch-up with a friend.

Nuts are perhaps one of the most underrated foods in our diets overall. Not only are they delicious and versatile, going just as well in a smoothie as a salad, but they are rich in fibre and protein, with plenty of additional health benefits.

It's no surprise that NHS GP and woman&home's resident doctor, Dr Amir Khan, is a fan of including all types in your diet, if you can. However, he says there is one nut that stands "heads and shoulders above the rest when it comes to health benefits," and that's the "humble walnut".

These wrinkled brown shells are rich in alpha-linolenic acid (ALA), a type of fatty omega-3 acid, which is why the doctor is such a fan. He says ALAs are like "little health gems", explaining that "with each gram of ALA you eat every day, you lower your risk of dying from heart disease by 10%".

A 1oz (28g) serving of walnuts contains about 2.5g of ALA, which is a healthy amount to consume daily.

Benefits of walnuts

1. May help improve brain health

Research has shown that eating walnuts regularly can help us take care of our brains by reducing our risk, delaying the onset, and slowing the progression of Alzheimer’s disease.

A study in the Journal of Alzheimer’s Disease found that mice that ate the equivalent of 1-1.5oz of walnuts per day showed significant improvements in memory, learning ability, anxiety, and motor development compared to those without walnuts in their diet.

2. Great for gut health

Walnuts are also a food to prioritise if you want to improve your gut health. A study in Nutrients examined the impact of eating walnuts daily for eight weeks. It found that an intake of 43g of walnuts every day “significantly affects the gut microbiome by enhancing probiotic- and butyric acid-producing species in healthy individuals”.

Butyric acid, or butanoic acid, is created through the fermentation of dietary fibre by gut bacteria, and it plays a significant role in our gut health.

3. May help prevent certain diseases

There isn't a food that can prevent anyone from getting cancer. However, some foods - such as walnuts - contain nutrients that have an overall positive effect on the body, which may help lower the risk very fractionally.

There is evidence that compounds found in the nut, such as ellagitannins, melatonin and gamma-tocopherol, may each work in different ways to reduce oxidative stress, inflammation, and gene expression, which are risk factors for cancer.

The flora in our gut turns ellagitannins into urolithins, which can improve our mitochondrial function and provide anti-tumour effects. Other foods high in these compounds include berries like strawberries and raspberries, and pomegranates.

4. May aid weight loss

Walnuts are very filling as they are rich in protein and fibre - two macronutrients that are slower to digest than others (like carbohydrates).

Some people may worry that their fat content and calories could lead to weight gain, but in fact, studies have shown they are positively associated with weight loss, if eaten in moderation. Almonds, Brazil nuts and cashews all have similar benefits, too.

How many walnuts should you eat?

Dr Khan recommends eating 10 to 12 walnut halves a day. You can eat them as a snack, add them to your yoghurt or porridge at breakfast, put them in a salad at lunch, or bake them into bread or muffins.

He also suggests eating them alongside blueberries, which are rich in polyphenols. These compounds help reduce stress and inflammation in the body, and have similar brain and heart benefits to walnuts. “Eating them together matters because fat improves the absorption of many beneficial plant compounds,” says Dr Khan. He says walnuts also slow digestion, so when they’re eaten with blueberries, it causes a smaller blood sugar spike than if you just ate the fruit on its own.

“There’s also a brilliant brain angle,” he adds. “Blueberries help protect brain cells from oxidative damage, while walnuts support cell membranes and communication between neurones.” Pairing these foods is a “small habit that can make a meaningful difference over time" and help improve your brain health.

This advice from Dr Amir Khan first appeared in print editions of woman&home magazine. Buy your copy here.

When Susanna Reid is presenting ITV’s Good Morning Britain, her alarm clock goes off at the brutal time of 3.35 am. For most of us, that would feel like waking up in the middle of the night. But after years of early starts, the star says it’s something she embraces as an “essential part of the job”.

Catching up on sleep is understandably a priority, but that’s not where her wellbeing focus ends. Speaking to The Sun's Fabulous magazine, the 55-year-old says she uses an Oura Ring to track her exercise and sleep habits.

"I have three alarms - 3.35 am, 3.40 am and 3.45 am - then I switch them off and get out of bed, and I’m in the car by 4 am.” This routine has been part of her working life for years now, and Susanna says there’s “something really wonderful about it - you aren’t distracted by anything else. You are completely focused”.

But of course, it’s easy to become obsessed with sleep when you don’t get enough of it. The presenter says naps are key to her getting through the rest of the day once her TV duties are over. “I nap during the day when I come home from work - I don’t sit on the sofa watching TV,” she explains. “I go to bed between 12 pm and 2 pm, and then I get up and have lunch.”

The mum-of-three says she checks her fitness tracker to make sure she’s getting a “decent chunk of sleep” at night and that her nap is added too. “I get about seven hours (in total),” she says.

When it comes to exercise, Susanna says a walk after work is essential to avoid feeling sluggish after her early starts. “I walk for two miles every day, and I do a short 10-minute workout every day too. I just go on YouTube and do it in my room before I get in the shower,” she says. “The good thing about the new [ITV Studios] building is that it gives me 2,500 extra steps every day, because there’s a longer walk between parts of the building.”

But the journalist admits that she has to motivate herself to exercise. “If you’re not that way inclined, like me, you need to reduce the obstacles," she says. "I used to go to the gym and run a lot. I would run marathons, 10ks and Park Runs, but I don’t do that anymore, so I have to keep my body moving. I am quite disciplined about that, but it is not three gym sessions a week."

She adds: “I should do that, but I don’t have the energy for it. I don’t want to criticise myself, I don’t want to beat myself up – I don’t think women should.”

Last year, in an interview with us, Susanna said she also doesn't drink alcohol very much anymore. "I have a Buck’s Fizz on Christmas Day, I had half a glass of champagne on my mum’s birthday, and I have a drink once every couple of months – including a couple in Ibiza – but I don’t have pints at the pub as I did in my 20s."

Together, it's an approach to wellness we can get behind! The star hopes it'll see her through to her 80s, the age her parents are now, and beyond.

"I love ageing. Some people see age as a significant totemic number. To me, my 50th was the day after I was 49. When you turn 50, you don’t suddenly leap forward in time. Cliff-edge numbers mean zero to me," continues Susanna. "I just think, ‘I’m here still’. Ageing is a blessing because just consider alternatives."

There are few things better than the first sip of coffee in the morning. While we might drink it to try to wake up faster and shift sluggishness, a new study has revealed that this daily breakfast habit may positively impact us well beyond lunchtime.

Scientists in America have found that drinking two to three cups of coffee a day can significantly lower your risk of developing dementia. The study, published in the Journal of the American Medical Association, followed 131,831 nurses and health professionals for over 40 years, starting from when they were in their early 40s.

Over the years, 8% of the participants developed dementia. However, those who drank moderate amounts of caffeinated coffee and tea were less likely to get the serious health condition. Those who drank more than two to three cups a day didn't have any extra protection.

The results showed a 35% drop in dementia risk among the participants who were 75 or younger and drank 250 to 300mg of caffeine a day. Researchers found that people who drank more decaffeinated coffee showed a faster memory decline, even though decaf coffee has other benefits.

They stated that this could be because people with sleep issues, high blood pressure or heart rhythm problems - all health issues linked to cognitive decline and dementia - tend to avoid caffeine.

Two to three cups a day is optimal. As many of us will have experienced before, too much caffeine can lead to poor sleep and anxiety, counteracting the benefits.

While this study was limited to American healthcare workers, a meta-analysis from 2024 of other coffee and tea studies supported its findings and the strong link between caffeine and a lower risk of dementia. While many of these studies were observational and cannot prove cause and effect, it's positive news for coffee drinkers.

How much coffee should you drink?

Caffeine content differs depending on how the coffee is brewed. The average espresso shot contains about 100mg of caffeine, so it would make sense that drinking two to three cups of coffee per day (with most barista-style coffee containing two shots) offers enough to reap the benefits.

But the benefits of coffee for improving brain health go beyond its caffeine content. Coffee contains compounds called antioxidants. These can help us take care of our brains and keep cells and blood vessels healthy by helping to lower inflammation.

It can also stimulate our nervous system by promoting the release of neurotransmitters such as noradrenaline, dopamine and serotonin. This can benefit some of the brain’s functions, such as cognitive function, mood, focus and reaction time.

Studies like this one in Translational Psychiatry found that higher lifetime coffee consumption led to lower levels of toxic cerebral amyloid depositions, which are found in people who have Alzheimer’s disease or related cognitive decline. Coffee is also linked to lower heart attack and stroke risk because of the anti-inflammatory compounds it contains.

This is all good news when it comes to a habit most of us would be reluctant to give up.

It's easy to think that if you haven't started doing something in your 30s, you can't see the benefits at 50. What good does lifting weights do at 55 if you haven't already been doing it for 10 years? Plenty, says Liz Earle, entrepreneur, bestselling author, and broadcaster.

The founder of the famous beauty brand took to Instagram recently to say there were "a few things" she'd tell her 30 or 40-year-old self if she could wind the clock back, but importantly, she still feels the benefits of starting them in her 50s.

"I wish I had started strength training earlier. I didn't start until I was in my 50s, and it's made just such a difference. It's time-efficient, I can do it really quickly, I don't need any equipment, like push-ups, squats, all of that. Yes, you can add weights.

"I've just found that my shape has changed. I've got physically stronger, but I'm actually more compact, more toned," she says.

Sleep is another habit she would have prioritised. "Protect your sleep like it matters, because it does. I used to think that sleep was passive. We just flop into bed, and nothing would happen, but actually, it's a really active process," she says.

"It's crucial. It's when our immune cells are supported. Our digestion, metabolism, and weight regulation improve. And of course, the brain is clearing out stuff as well, so you wake up feeling more energised and clearer headed."

Liz says she wishes she had just moved sleep up her priority list and learned how to sleep better when she was younger.

The final point she makes is about ageing. "Stop fearing ageing," she says. "Trust me, your best years can still be ahead. I feel fitter, stronger, more sorted, wiser, happier than ever before."

In the caption of the post, she writes: "Not about career or success, but about health, energy and how to actually feel good in your body. Because the truth is, so many of the habits that support us later in life start decades earlier. The good news? It’s never too late to start."

It's true. Research in BMC Women's Health reveals that resistance training, even if you start only in your 50s, has lifelong benefits. It can help reverse the impact of menopause on the body by improving muscle mass (reducing age-related muscle loss) and bone density, warding off osteoporosis in later life.

It's also been shown to have mental benefits, with research published in Life (Basel) suggesting that lifting weights may "significantly" improve anxiety and depression symptoms in older adults, as well as improve memory retention and decision-making capabilities later in life, and overall brain health.

While many experts suggest lifting weights at least three times a week to see these benefits, studies have also found that short sessions (as little as 15 minutes, one to two times per week) can improve strength. Even five minutes has been shown to boost brain health and ward off dementia.

So, there's no such thing as too little strength training, and it's never too late to pick up healthier habits.

Actress Joanna Page has four children and a busy television career. She isn't the only star to admit that wellbeing habits, like proper sleep, diet, and exercise, have fallen by the wayside in recent years.

The 49-year-old, who presents Shift The Thift, told woman&home she wasn’t looking after herself as well as she should be, but was stretched so thin that she didn’t have time to change that. “As women, I don't think we really think about ourselves. We're trying to keep the house going, work at the same time, and look after the kids. The most we basically do is go and have a smear every three years. I think basically that is it,” she says.

It was when Joanna discovered that her insulin resistance wasn't "very good" - which can be a precursor to diabetes if left unchecked - that she knew she needed to make a change.

"I'm very much comfortable with the way that I look. I've never thought, 'oh God, I want to lose weight, or I want to be skinny'. I love the way I look, I'm really happy. I love my body, it's done me so well, I've grown and delivered 4 children, I’ve breastfed all of them," she says.

"But I wanted to get myself in shape before I became pre-diabetic. I've got to think that I've got four children, and I want to be here for as long as possible to look after them," she says.

Two of the main things she has been doing are drinking lots of water and getting better sleep. “I don't always abide by these, but I have now been trying religiously to get into bed by 9 pm and have a really good bit of sleep,” she says.

Joanna Page's wellbeing habits

1. Find moderation

Joanna says she found she struggled to enjoy food after cooking for her children. “I was basically surviving on chocolate, crisps, cake, alcohol, fizzy drinks and loads and loads of bread. Now there's nothing wrong with any of those, but in moderation,” she explains.

“You can't wake up and skip breakfast to get the kids ready for school, then come home and have a Mars bar, a can of Coke and a packet of crisps. Then have a whole massive big fry up, and then for tea a massive big spaghetti bolognese, a couple of glasses of wine and some more chocolate. And do that every single day.”

Now, she says she has three healthy meals and three healthy snacks a day. “Sometimes I'll wake up, and I'll have a full proper fry-up, and I'll really enjoy it. Other days I'll have All Bran and a bit of Greek yoghurt and fruit,” she says. "I've actually ended up eating more because I'm eating three meals and three snacks, but it’s different food."

She swapped crisps for an apple and eats salmon for lunch, chicken and broccoli, and smaller pasta portions for dinner.

2. Eat more fruit and vegetables

Along with more consistent meals and more high-protein foods, Joanna says she's eating more fruit and vegetables. It might sound simple, but she has "more energy" than before.

"I can run up and down the stairs better without being out of breath, I've got more energy to roll around on the floor with the kids and not feel like I'm gonna have a heart attack, and I just do generally feel fitter and healthier," she says.

3. Have a full-body MOT

After realising that she wasn't looking after herself, Joanna decided to have "a full-body MOT". "I thought, 'you've got to lose weight, you've got to start thinking about yourself and getting fitter'," she tells us.

"I was finding it difficult to sit down and enjoy food after I've been making stuff for the kids, and so I'd always end up grabbing something else - a bag of crisps or some chocolate. Life is so manic and hectic."

But as well as changing her sleep and eating routines, she's started making time for the important appointments as well - beyond the smear tests.

‘I was bitten on the finger by a goat the other day, and my finger went numb, and my dad was saying 'when did you have a tetanus, you need to go to the doctor,' and I said, 'I haven't got time. If I end up getting a frozen finger from a goat, I'm just gonna have to live with it cos I don't have time to deal with stuff'."

4. Find something just for yourself

It's so easy to get caught up in what your family is doing that you forget about yourself. That's why it's so important to carve out time for yourself, "even if it's an hour where you're not doing anything for anybody else", says Joanna.

"There's nothing I like better than getting into a good book and I've neglected doing that because I fall into the trap of scrolling all the time on Instagram. But I've started now getting back to reading, and I would say just getting off your phone [makes a difference]."

5. Have more sex

It's not all about cutting back. "I have now been trying religiously to get into bed by 9 pm and have a really good bit of sleep, but I would say definitely have sex," she says.

"I've got 4 kids, I should be having more sex in my life, but I'm too knackered! But I would definitely say you should have a load of sex because the older you get, if you're tense and whatever, half the time it's because you just need to go out, get pissed, have a dance, and have a really good shag. That really makes you glow."

Watch Shift The Thrift on BBC iPlayer now.

We've broken a lot of taboos in the last decade, from menopause to gut health issues. Yet something as basic as sweating, even in summer, is still seen as an embarrassing topic and something to avoid at all costs, says Katie Piper, activist, writer, and television presenter.

"There's such a temptation to have a laugh about this, but every time I get nervous or anxious, even after 16 or 17 years of public speaking, my lower back will be sweaty," she tells woman&home.

It's just "nerves and adrenaline", she says, so why is it so embarrassing?

The same goes for sweat from a workout - and Katie's gone to great lengths to stop it from getting in the way of her day in the past. "If I have to go to the gym between events, I'll get sweat patches on my workout leggings, in the groin, that gorgeous sweat patch on the back of the bum. You have to tie your jumper around your waist! And sometimes I don't have time to have a shower. I was born in the 80s, I’m a 90s baby, we used to call it a strip wash with a flannel. Before you know it, you’re in the disabled loo at John Lewis, with baby wipes, soaking wet [trying to get rid of sweat]," she says.

We spoke to Katie at an event for Dove's new product: a whole-body deodorant range of sticks, sprays, and creams in scents like raspberry and rose, and lavender and chamomile, stocked in Boots. The presenter said it was something "that could fit into my life in the way that dry shampoo does, or the way my powder does to touch up in the day".

Unlike an anti-perspirant, the deodorant doesn't stop the body from sweating. It gets rid of the sweaty odour that comes from bacteria living on the skin.

"It's not shameful, it's not embarrassing. I think people of my age will remember that Dove talked to us about real women. This is very much about confidence," says Katie.

"Sometimes in life, there are things that we can’t change about ourselves. So this isn’t about not smelling or sweating, being perfect all the time. This is a tool to feel confident. And the way I feel confident in all areas of my life is by showing up as the best version of me," she says.

"If I’m going from here to a meeting and a talk and I’m all damp and clammy - even if people don’t know that about me - I don’t feel good. It’s like wearing matching underwear! For me, this product is about showing up and bringing our best selves."

Finally! A new Fitbit. The Google Fitbit Air will be released at the end of the month. With its faceless design, textile straps, and AI integration, it's looking like a serious upgrade for those wanting a new fitness tracker. But you'll be pleased to hear, it's not a price upgrade, with the new watch sitting at under £100.

The last Fitbit model (the Charge 6) was released a couple of years ago, shortly after Google bought the brand and integrated many of its tracking features into the line of Google Pixel watches.

The Fitbit Air promises to become one of the best Fitbits by combining Google's AI know-how with the fitness-tracking legacy of Fitbit, creating a device to rival the likes of Whoop and other faceless fitness trackers for a fraction of the price.

What is the Fitbit Air?

The Fitbit Air is a screenless fitness tracker without any buttons. It records workouts, sleep, stress, and overall health markers, with all your information available in the new Google Health app.

It uses Gemini to upgrade many of the health features Fitbit users will be used to. For example, in addition to telling you how many hours you slept, you'll get an in-app Sleep Health Coach that can help improve your sleep and optimise your routine for your individual lifestyle.

Unlike similar screenless trackers (including the Whoop 5.0), the Fitbit Air does not come with a subscription to use the device. Once the six-month free trial of Google Health Premium, which comes standard for every buyer and includes advanced insights and features, is over, you will have to pay a fee to continue using it. However, you would still be able to use the tracker without this, making it a one-time payment for many people.

The Fitbit Air comes with a textile band in black, pink, blue or grey as standard. You can also buy additional bands in various other colours and materials to swap them out depending on the occasion.

What does it do?

Like any other Fitbit, you'll be able to record your workouts on the Fitbit Air by choosing certain workout modes before you get going on the app. The tracker will also automatically record a limited number of activities, including walking, running, swimming, and cycling workouts.

You'll also be able to track your sleep on the tracker, with essential insights, such as sleep stages, total sleep time, Sleep Score, and signs of restlessness. It will also automatically detect any naps (as brief as 20 minutes) to add to this sleep overview.

While the watch is low-key in design, Google has integrated Gemini into the Google Health app. Along with personalised insights into your fitness, sleep, and overall health, the AI can create adaptable plans to help you achieve your goals in these areas.

Basic sensors, such as the heart rate sensor and an accelerometer (which records speed), are on the device as usual. But, you'll also have access to a SpO2 and skin temperature sensor on the tracker, which are useful for detecting issues like early signs of sleep apnea and tracking your cycle. These are two advanced features that I'd expect to see on more premium Google watches, like the Google Pixel Watch 4, so already it's looking like value for money.

The Google Inspire 3 is the same price (at RRP) and offers these two features as well, but comes with a screen to view your stats live on your wrist at any time. However, it doesn't have any AI integration, which is a key part of the Fitbit Air.

As the tracker monitors heart rate variability and atrial fibrillation (AFib), it can also help detect various heart conditions. This should not be used as a diagnostic tool, however.

How much is the Google Fitbit Air?

The Google Fitbit Air is available direct from the Google website for £84.99 in the UK, bringing it in line with the cheapest model from the brand, the Fitbit Inspire 3.

Comparatively, the Fitbit Air is going to offer a lot more for your money. If you are considering the two or want a cheap fitness tracker, I'd recommend holding on until the end of the month when the new tracker is released.

You can also pre-order it from Amazon.

When is the Google Fitbit Air released?

The Google Fitbit Air is on sale from May 26, 2026, with earliest deliveries expected from June 8 in the UK.

The various accessories, including alternative bands, are also available from this date.

Pamela Anderson has been embracing a simpler life in recent years. She’s spoken a lot about choosing bare-faced beauty over make-up and has shown fans her rural lifestyle in Canada in a recent TV series about vegan cooking. The 58-year-old is happy to share the secrets to her healthy lifestyle that have kept her career going from strength to strength.

The star follows a healthy diet and exercise regimen, but she recently revealed that walking is one habit she has to get her through whatever life throws at her. In an interview with the website New Beauty, Pamela says: "I wake up early, write or read, wash my face, go through my Sonsie (her skincare brand) routine. I walk every morning; I have to get fresh air – no matter the weather.

She says that being out in nature "has reset me time and again - even in my hardest of times" as she finds happiness outside in the forest or on the beach.

"I put my toes in the ocean, and all is well," she says.

The actress’s Instagram account is definitely a wonderful advert for the benefits of being outside and appreciating the world around us. Photos show Pamela sniffing roses in her garden, tasting homegrown produce, and gardening.

In 2022, she told Vogue: “I’m a big self-care person, especially when you’re going through any kind of emotional time. I get a lot of massages. I’ve got a great doctor in LA who has given me this great vitamin regimen. I’m taking them and eating healthy as I’m vegan. I only eat between 10 am and 6 pm. It just makes me feel so great and energised.”

Pamela was recently spotted enjoying the great outdoors in England at an event at Soho Farmhouse in the Cotswolds. An Instagram post features photos of her cycling, frosty fields filled with horses, daisies, and the actress climbing over fences and walking through fields.

While Pamela favours nature and fresh air over gym workouts, she has also revealed that she loves Pilates, but there’s nowhere to do it near her ranch on Vancouver Island. She told Martha Stewart in a conversation for Elle USA in January 2025: “I have a little basement in my boathouse…I could put a Pilates [reformer] in there, but I’d probably get tangled up in it.”

The star has been a vegan for decades and is a vocal activist for animal rights. In 2024, Pamela released a plant-based cookbook called I Love You, based on recipes she developed at her beautiful rural home for her two sons when they left home. The book led to Pamela’s Cooking With Love, a series in which she cooked vegan meals with well-known chefs.

There are so many benefits of going outside, even for just a few minutes. Exposing our eyes to sunlight first thing in the morning can help regulate our circadian rhythm (the body's internal clock) and suppress the release of melatonin (the sleep hormone), which helps us feel energised and focused.

Nature is fuel for the soul, and getting outside regularly can help lift our mood, combat fatigue, improve digestion and boost our immune system. Studies have shown that even 15 minutes can improve our cardiovascular health by reducing our blood pressure and resting heart rate.

You don't have to go for long - even a 10-minute walking workout could make a difference, so try taking short breaks when you can or start the day with a morning walk.

While some run the London Marathon chasing personal bests and podium finishes, journalist Bryony Gordon’s eyes are on a bigger prize: raising awareness for causes close to her heart, including celebrating women’s bodies in all shapes and sizes.

This year, Bryony once again completed the 26.2-mile run wearing just her underwear. It was the third time she had done so, and her reason for doing it again feels more prescient than ever.

Appearing on Woman’s Hour, she admitted that the rise and prevalence of weight loss jabs has her feeling like "it has given us permission to analyse people's bodies again…we have forgotten what real bodies look like."

She said: "I first ran the London Marathon in just my underwear as a size 18 to 20 woman… Every time I do it, because I am known for going out there as a 15 stone woman in my bra and pants, I wobble around, and my boobs wobble around, and I get all these messages telling me, 'Your bra isn't supportive enough, that's disgusting'.

"This is what bodies look like when they move, and we've forgotten about it."

Bryony’s story is an unusual one. It was a combination of ongoing mental health troubles and a surprising royal encounter that inspired her to take those first steps into what has become an inspirational chapter.

Back in May 2016, after having written about her struggles with OCD, she was invited to the launch of Heads Together, a mental health initiative founded by Prince William, Prince Harry and Kate Middleton.

Their charity was to sponsor the London Marathon in 2017 and, when asked if she was going to take part, a spur-of-the-moment answer changed everything. She told Women's Running, "I have no idea why I said it - I couldn’t even eat a Marathon, never mind run one - but somehow I ended up saying that I’d run it. And the thing is, once you’re involved at that level, you can’t really back out!"

So she started running as a total beginner. It began slowly, with Couch to 5Ks leading to 10Ks and then, indeed, she completed the 2017 Marathon. Having found a love for it, the next year she ran it again, only this time in her underwear.

While training for the 2018 run, she realised, “All the running gear on the market is about sucking bits in, controlling, compressing, power pants or whatever.

“I wanted to let people know that anyone can do it, so when my friend Jada Sezer, who is a plus-size model, and I were training for the London Marathon 2018, we decided to do it in our underwear.”

Now, running in her underwear is second nature. “I do think there’s something very freeing about it, and I would encourage everyone to run a distance in their underwear and experience true liberation.

"You get to a certain distance, and you’re not really thinking about it anymore, I promise!”

There are still, of course, detractors. She told the outlet, “Every day, I get dozens of men putting vomit emojis on my posts.”

This doesn’t discourage her, though, and now she uses her spotlight to bring awareness to other causes. This year, she ran alongside celebrity DJ Adele Roberts, both in their underwear, in honour of the Bowel Babe Fund.

Posting a snap from the pair at the finish line, Bryony shared another inspirational message this year. “Your body isn’t embarrassing, it’s amazing. And as our queen @bowelbabe would want us to say right now: always remember to CHECK YOUR POO!”

The Bowel Babe Fund was established by the late journalist and podcaster Dame Deborah James. Deborah was diagnosed with incurable bowel cancer in 2016 and went on to host the You, Me and the Big C podcast on BBC Radio 5 Live.

Throughout the last years of her life, Deborah - who passed in 2022 - became a champion for raising awareness, urging people to rid themselves of embarrassment around the topic and become more aware of symptoms.

If you notice any of the following symptoms for three weeks or more, you are advised to see your GP. Per the NHS, symptoms of bowel cancer may include:

• changes in your poo, such as having softer poo, diarrhoea or constipation that is not usual for you
• needing to poo more or less often than usual for you
• blood in your poo, which may look red or black
• bleeding from your bottom
• often feeling like you need to poo, even if you've just been to the toilet
• tummy pain
• a lump in your tummy
• bloating
• losing weight without trying
• feeling very tired or short of breath – these are signs of anaemia, which can be caused by bowel cancer.

Every year I watch the London Marathon and feel so inspired by the thousands of people taking on such a monumental physical challenge. And think how I too would love to, one day, experience crossing the finish line. But always talk myself out of it - too old, not enough time, not fit enough etc. Until now.

Today I entered in the 2027 London Marathon ballot to be in with a chance to give it a go. And you can - and should - too! Inspired by running legend Paula Radcliffe, two-time Olympian Chris Thompson and Apple Fitness+ trainer Cory Wharton-Malcolm at an event held at Apple Brompton yesterday, I realised running can give you so much, and everyone can do it - no matter what your age or current ability.

Paula said: 'It is the loudest and the best marathon. You will make friends and you will get to that finish line a stronger person than when you started out. London adds that extra dimension - it has to be the best finish, running past Buckingham Palace and up The Mall. It doesn’t matter what the weather is doing that day, it is a phenomenal thing to visualise and work towards.'

Paula's podcast co-host Chris Thompson shared in Paula's sentiment about how special the London Marathon is. Posting on Instagram he said: 'Has everyone seen Love Actually? And they talk about the airport when you see what love is at the end - when people come through the airport and meet their loved ones. There's something I think that is equally special about the finish line of a marathon, to see everyone's faces and how happy they are, and the emotions they go through and the loved ones they get to meet after that experience.'

The ballot for the 2027 TCS London Marathon is open now until 16:00 on Friday 1 May, so you only have a few more days to get your name in and be in with a chance. It is a completely random draw, just like the National Lottery, which you will find out the outcome of by early July.

What happens if you get a place?

For UK runners, if you are offered a place you will then need to pay the £79.99 entry fee. For international runners, the fee is £225, which which includes a carbon offset fee for international travel.

What happens if you don't get a place

Dont be disheartened if you don't get a place. Last year over 1.5million people put their names into the ballot, and so the chances of you getting in are small. However, you can apply to run for a charity and fundraise for a cause close to your heart via the Run For Charity page.

Jenni Falconer made her on-screen debut over three decades ago on Blind Date. Since then, she's worked on some of TV and radio's biggest shows. The radio and television presenter turned 50 recently, and with several marathons under her belt, has pulled on her running shoes once again for today's London Marathon.

This time, she's running it to fundraise for Marie Curie. "I’m focusing fully on running the London Marathon," Jenni tells me. "I have run marathons before, and I've worked on many doing TV coverage, so I know how important the fundraising element is. Marie Curie is the headline charity, and while I can’t say that I have ever benefited personally from the incredible work they do, it doesn't mean I can't appreciate it. It’s an absolutely amazing cause, and what they do, both for palliative care and support for families, really makes a difference."

Anyone who follows Jenni on social media knows that running is a key part of the star's life, and she frequently shares her strength workouts and training insights with followers online.

"Running is incredible. You can do it in your own time, at your own pace. It also doesn't cost anything. It’s a way of life for me - to be active, get fresh air, but also de-stress. It helps me think positively. It sounds unbelievable, but it has really helped with confidence," she says.

For those looking to get into running, Jenni's advice is worth hearing:

• Focus on yourself: "Don’t compare yourself to anyone else, just give it a go. Take it one step at a time and be proud that you’ve risen to the challenge of beginning," she says.
• Try not to feel self-conscious: "I remember my first run. I wore the biggest oversized tracksuit. I was worried about being seen sweaty and looking like a tomato, but people don’t care. Focus on the run, and you’ll soon forget what you look like," she says.
• Sort out your kit: "Once you've got your trainers and your sports bra, you're good to go," she says. If you don't have either of these, a gait analysis test can help you choose a pair of running shoes, and a high-impact sports bra is best for this kind of exercise.
• Prioritise full-body health: "I really try to look after my body, drinking lots of water. I also have a good, balanced diet and take creatine."
• Get enough sleep: Though Jenni says she finds sleep "tricky" thanks to her 4 am wake-up call, she prioritises rest in her weekly routine for running and daily life.

While there are millions of runners over 50, and women are breaking records in this age group more than ever before, there's certainly scepticism about running as a beginner at this age.

But Jenni says this is what's inspired her and given her confidence in recent years. "One of the greatest things for me is the fact that you start to not care about things like comparing yourself to others. You learn to focus on yourself, your own challenges and your own goals," she says.

"Obviously, you get more aches and pains, and now, while I used to work out mainly for vanity, it is about longevity. I want to be as active and fit as possible so I can spend time with my family and friends, enjoy work and just keep doing what I do."

Support Marie Curie's 2026 TCS London Marathon runners by donating today and help give thousands of families the expert end of life care they deserve; mariecurie.org.uk

Inspired by watching her father run the London Marathon in 1985, aged 12, Paula Radcliffe went on to become the most celebrated British female runner. Having won the London Marathon three times and held the women’s world marathon record for 16 years, there is little she doesn’t know about this race.

Set to be a record-breaker for the number of participants, the London Marathon is expected to see almost 60,000 people take part.

Here Paula has some expert insider tips, which she shared during a live recording of her Paula's Run Club at Apple Brompton Road, where she was joined by her co-host two-time Olympian Chris Thompson and Apple Fitness+ trainer and London running community figure Cory Wharton-Malcolm - if you're running, you're going to want to read them...

Nothing new

'Please don't anyone do anything new for the marathon. Nothing. You want to have done at least a half hour run in what you are wearing tomorrow - if it’s good, you’re fine with that. You have to have done that. That is the best advice going into the marathon tomorrow.'

Look for the red telephone box

'What I really love on this course is the red telephone box, which means a mile to go. It’s really hard to see now because the crowds are so big. In 2015, when I ran it there was someone sitting on top of it, which really helped to pick it out. When you go past that, you know it’s a mile to go, so I was desperately looking for that the first time I ran the London Marathon and have every time since.'

Trust your body

‘Trust your body is the key. We’ve all done those long runs in training, we kind of know what it felt like to half way in those runs, try to tap into that and just keep a lid on it. The nerves and the excitement is there and everything wants to go off really quickly. Just keep that bottled up, and that energy will come out and you can really use that in the closing stages. Really feed off the crowd and pour it into the last 10K or so, and you can really finish and make it enjoyable over that last final bit.'

Don't look for niggles

'How many people have had a niggle going into a marathon, and after 5 miles you’ve forgotten about it? The marathon is the best pain killer in the world, it’s the best pain causer by the end too, but the endorphins that will be released just by being a part of that will help you get through.

'Gerard Hartman, my physio, said ‘when I was worrying about my knee injury and I was coming into the race in 2002, I was thinking ‘what if it bothers me’? And he said ‘do not go looking for it - it will come and tell you if it’s really bad’. So you don’t need to go checking in with it every mile to see if it’s alright, if it’s really bad, it’s going to be loud enough to let you know it’s there. Otherwise, forget about it.'

Paula's podcast co-host Chris Thomas added: "Adrenaline is a big thing, but it’s that distraction of the environment that you’re in and the runners next to you.'

Break the race up

'Breaking this course down into sections really helps. I break it down into eighths ,and then quarters and then thirds, and just try and get a little bit closer to halfway. And from halfway it definitely gets easier. The key is remembering that halfway is a good way past 13 miles. You can say ‘I’m looking forward to getting to Cutty Sark’.

'When you come over Tower Bridge, that’s a really big psychological marker - it’s ticked off that half way point.'

Put your name on your bib

During the podcast, Thomas suggested an easy way to get a bit more support.

'Write your name on your bib so that people can cheer your name - it does mean a lot. As elite athletes we get our names as well as numbers, which is something we take for granted, but it’s something special about someone shouting your name who you have not met before. And people cheering want to be able to make it personal, they want to be able to stamp that personalisation on that cheer squad. So give them that so they can make that connection stronger.'

Enjoy the party

'Please remember that nerves and excitement are very close together, and you need both. If you are nervous, it's totally normal - try to keep it on the excited more than scared side. But it’s a sign it’s important, you’ve put a lot of work into it. I repeat this a lot, but have a party.

'You’ve done all the hard work, you’ve done all the prep - this is the party and this is the fun bit and it is a privilege. And for those of you doing it for the first time, you have a big treat waiting for you out there. And all of those difficult spots will be made so much easier by the London crowd. It is something very unique and very special from the crowd around you and the race.

'Whatever you do, really bottle and remember that last 500 metres because it is an experience to remember. Huge good luck to everybody out there - make it your own, own it, back yourself!'

Those who want to pull on their running shoes and start after a certain age are often met with scepticism, in the form of an assumption and a question: running is bad for your knees - are you sure you don't want to do something else?

As well-meaning as it might be, it put a damper on even the most dedicated new runner's ambitions.

Sophie Raworth, 57, has completed several marathons (including all World Major Marathons) and ultra-marathons (including the infamous Marathon des Sables in the Sahara Desert) in the last few years, since she took up running at 42. Even she hasn't managed to avoid this concern.

“So many people have said to me, ‘What about your knees?’” Sophie tells me in an exclusive interview with woman&home, where we spoke about her running journey as a whole and how she regained her confidence after an injury.

The topic of running and knee health is one Sophie addresses head-on in her book, Running on Air: From BBC Headlines to Life-Changing Finish Lines, as she draws on research done by Professor Alister Hart, an orthopaedic surgeon she met in 2020. As a hip replacement specialist, Dr Hart has been carrying out research in this area for six years. He is also especially interested in the impact of running on middle-aged runners and how exercise can help prevent osteoporosis.

In the book, Sophie flags a study using the MRI scans of 81 first-time marathon runners in their forties, six months before the 2017 London Marathon and again two weeks after the event. Half of the runners were scanned again six months later.

There was no deterioration in joints, and the bones of some runners had improved, with positive changes in the bone marrow and cartilage seen for at least six months after the marathon.

“Changes in the bone marrow that had been seen on the first scans, often a sign of pre-arthritis, had completely vanished,” Sophie tells me of the study results.

“There are people who can't run, especially if they have existing injuries, but generally speaking, impact sports are good for your bones. Motion is lotion, [Dr Hart] keeps telling me, use it or lose it," she says.

"The more a joint is used, the stronger it makes the bone and muscle around it. I hope that keeps me going for the next couple of decades because I want to keep running in my seventies like Jacquie Millet, whom I write about in the book. She began running when she was 57 and has completed so many marathons. She is extraordinary," she says.

Sophie Raworth puts her injury, a "rare kind of stress fracture", down to overtraining while wearing carbon-plated running shoes, a particularly rigid type of trainer designed for speed.

“I had experienced minor injuries with tendons or muscles before, but I could cycle while I recovered. With this bone injury, a stress fracture, I couldn’t do anything. Using crutches and getting the tube to work every day became my daily challenge.”

Her experience was mentally taxing but ultimately temporary. “You have to believe it will be all right at the end, which thankfully it was,” says Sophie, who returned to race running last year and completed the Sydney Marathon in under four hours.

“I am more relaxed about my running since the injury. I'm not trying to break any records. I just love being out there and being able to do it. That matters to me more than anything.”

When it comes to losing weight, it's often the simplest advice that sticks and has the most noticeable benefits for our long-term health. For example, switching to the Mediterranean diet or the Nordic diet, or eating fewer ultra-processed foods.

While there's nothing new about intermittent fasting, a study has examined how meal timing affects body mass index (BMI). Researchers, led by a team from the Barcelona Institute for Global Health (ISGlobal) in Spain, analysed diet and weight data from 7,074 people aged 40 to 65 from 2018 to 2023.

They found that people (especially pre-menopausal women) who ate breakfast earlier in the day and had an early dinner showed lower BMI scores after five years.

Extending the time between the last meal of the day and the first of the next day helps people maintain a healthy weight. The experts say this is because eating earlier in the day follows our circadian rhythm (the body’s natural sleep-wake cycle), which allows for more efficient calorie burning and appetite regulation.

The study, published in the International Journal of Behavioral Nutrition and Physical Activity, also found that skipping breakfast or having a later breakfast, certain sleep patterns, and whether participants ate between these two meals were linked to a higher BMI in both men and women.

Sleep is often flagged as a key contributor to weight loss. Without enough good core sleep, ghrelin (a hunger hormone) rises and leptin (a hormone that tells us we're full) lowers, which can make us feel hungrier. Eating between meals (snacking) is also a key contributor to weight gain for some people, per another study by Leeds Beckett University.

​​"Our results, in line with other recent studies, suggest that extending the overnight fast could help maintain a healthy weight if accompanied by an early dinner and an early breakfast," says epidemiologist Luciana Pons-Muzzo of ISGlobal. They found that meal timing patterns could be related to obesity in women.

Previous studies, such as this one from the University of Catania, found that people who ate their meals within eight to 10 hours of each other were less likely to be obese, overweight and have high blood pressure.

Further research may see how a long overnight fast and an early breakfast affect the way our body stores fat, but the study from Spain shows how eating patterns affect our overall health.

"Our research is part of an emerging field of research known as chrononutrition, which focuses not only on analysing what we eat, but also the times of day and the number of times we eat," says epidemiologist Anna Palomar-Cros of ISGlobal.

"At the basis of this research is the knowledge that unusual food intake patterns can conflict with the circadian system, the set of internal clocks that regulate the cycles of night and day and the physiological processes that must accompany them."

How to plan your mealtimes

• Eat earlier in the day: Aim to have breakfast first thing in the morning if you're trying to lose weight healthily, as later meal times were associated with higher BMI.
• Have an earlier dinner: Eating earlier in the day can extend the overnight fast without leaving you feeling like you've not eaten in hours.
• Limit snacks: Eating between meals contributed to weight gain for some participants.
• Get better sleep: Having an earlier dinner may also help boost your sleep quality as you won't be trying to digest your meal while you're drifting off.

What works for one person won't work for another. If your financial situation allows, it’s worth speaking to a dietitian or nutritionist who will help you create an individualised meal plan. You should also speak to your doctor before starting a new way of eating.

“When I started running marathons at 42, I thought I was too old and that it would be a one-off. I never imagined 15 years later I would be running even further,” Sophie Raworth, now 57, tells me over video call.

Since her early 40s, Sophie has pulled on her running shoes for over 20 marathons and ultra-marathons. Her achievements include the 250km Marathon des Sables in the Sahara Desert, an ultramarathon from Orsières in Switzerland to Chamonix in France, and 55km through the rocky hills in Mallorca. She has also completed all six World Marathon Majors, from London to Tokyo.

For all the triumph, Sophie begins her new autobiography Running On Air: From BBC Headlines to Life-Changing Finish Lines by reliving the moment she collapsed from heat exhaustion towards the end of the 2011 London Marathon. Through sheer determination, she went on to complete the race, but it wasn't the finish she'd hoped for. “I knew I wanted to write that experience down as it is a bit of drama, but I didn’t know what chapter two was, so I didn’t write anything more for a long time,” she says.

Then, in 2024, she was diagnosed with a fracture, forcing her to quit running for a while. “I thought, I can't write a book about my love of running if I can never run again, so I only really knuckled down to write it once I knew I could,” she tells me.

The book is more than a record of races and medals. Running On Air is a personal reflection on resilience and the quiet transformation that comes from putting one foot in front of the other, on the road and in life. Like any endurance challenge, Sophie is thrilled to have completed it.

“I hadn’t seen it as a whole story before. I was just going from race to race, but I can see now how running has grounded me and given me physical and mental confidence.”

The first run is always the hardest

Sophie was not especially sporty as a child growing up in Twickenham, southwest London. At 16, she briefly took up competitive diving after being spotted in the pool, but academic pressures took over. “A-levels got in the way of training, and then I didn’t do any sport for 20 years,” she says.

Instead, Sophie focused on her career, joining the BBC in 1992. She worked behind the scenes in Manchester and then in Brussels before presenting Look North in Leeds in 1995. Two years later, she moved to national news, first on Breakfast News, and then the Six O’Clock News.

In 2006, Sophie started running as a beginner. She was 38 and had just had her second child when Brendan Foster, the former long-distance runner and founder of the Great North Run, invited her to take part in the famous half-marathon.

“I can vividly remember heading out with my husband, Richard, for a three-mile run and needing to stop at mile two to have some water,” says Sophie.

She subsequently started following a three-month training plan and running three times a week. “It is so hard when you start, but I loved the structure. You build up gradually, about 10% more every week, stay consistent and then it's race day, and the work pays off. I find it really fulfilling.”

The importance of community

After her collapse in 2011, Sophie returned to the London Marathon the following year and completed it in under 4 hours. A year later, she finished it in under 3 hours 45 minutes, which qualified her for the 2014 Boston Marathon. She has not looked back, and by her own admission, running has become something of an obsession.

It is not only the races she finds so rewarding, but the camaraderie and sense of community. “It's so welcoming and such a wonderful leveller, especially Parkrun, which you can walk, jog or run. Nobody judges you,” says Sophie.

The day before we chat, she completed a 32km training run with 12 others ahead of this year’s London Marathon. “You are chatting as you go, which is good for controlling your breath," she says.

Running's mental benefits

Long runs also offer space for reflection. "A lot of the time I run on alone. It is an escape. I’ve got a busy job with people talking in my ear while I am on air. When I’m running, it’s quiet, and I really value that," she says.

In Running On Air, Sophie writes movingly about her former BBC colleague and great friend George Alagiah and the profound impact of his death from cancer in 2023, as well as her father, who passed away last year.

As she recently revealed to her Instagram followers, he actually took the book’s cover photo.

“Running has made me more resilient, like I can cope with anything,” she says. And this mental discipline carries into her broadcasting. “When I do the news, it's always very last-minute. You might not know the top story until a minute before you go on air, but I can zone in and focus and trust it will be alright.”

It is the same skill she adopts on the race trail. “Don't look at the top of the mountain, you’ll slip on the pebbles. Just take small steps, and you'll be all right. You'll get there in the end,” she says.

Running teaches resilience

Whether you are running an ultramarathon or jogging around the park for the first time, you will ultimately tackle the self-doubt (something Sophie refers to as the ‘demons’), the voice on your shoulder telling you to take it easy, that you can’t do it.

“It is always a mental battle,” says Sophie, recalling her experience of the Marathon des Sables. “I was really scared beforehand and didn’t think I could do it, but a friend who had completed it said, ‘Just take it one day at a time. So, I did. I broke it down, and I got through it. That is a more extreme example, but the same approach applies at any level. You'll be amazed at what you can do if you just try,” says Sophie.

“We often tell ourselves we can't do something, it's easier that way, but when you do try and discover you can, it is incredibly empowering.”

Sophie mentions a friend of hers she has known for over 30 years. Inspired by Sophie’s running, she began with short runs and progressed to becoming a first-time marathon runner. “When I spoke to her a while ago, she was learning the violin and Russian. She said, 'You taught me that just by putting one foot in front of the other, I could do things I never thought possible.’ And I love that notion. Who knows where that mindset can take you.”

The importance of a well-rounded routine

For the past two years, Sophie has been incorporating resistance training into her routine, which she says has been transformative. “We can lose muscle mass as we age (around four to six pounds every decade), but we don't have to. I go to a small class where we do deadlifts and squats, things I have never done before and I really enjoy it. I wish I had started sooner,” she says.

“I feel stronger and fitter than at any other time in my life. And I think that translates to your headspace as well. You feel very grounded. It gives you resilience and infiltrates your whole life,” she says.

“Whether it is running or strength training, don’t write yourself off. Your body is so much stronger than your mind lets you believe. Just give it a go and chip away. Those small steps will take you a long way.”

Actress and Loose Women star Denise Welch is celebrating 14 years since she last had an alcoholic drink, and says there's "nothing at all" she misses about her drinking days. The 67-year-old has seen her TV and stage career go from strength to strength in the last few years, and is happily married to artist husband Lincoln Townley.

The pair met in a nightclub when they were both struggling with alcoholism. Denise says they soon realised that their relationship would be doomed if they didn’t both give up drinking alcohol. Speaking to Lorraine Kelly in 2018, she explained that Lincoln was first to go sober, but she knew that she’d “lose him” if she didn’t follow.

“Nothing is worth it [coming off the wagon] because what we have is so incredible. My marriage is the bedrock of my life. If my marriage is good, everything else works for me. Giving up alcohol didn’t cure my depression, but it stopped compounding it," she said.

On The Wright Stuff, she said that "giving up alcohol has changed my life in so many ways. Not only for me, but the ripple effect for my family”, as she admitted that relying on using alcohol to manage her mental health issues meant family life was chaotic and stressful as her sons were growing up.

Being sober "is the best thing I ever did for me and the people who love me," she said.

In an Instagram post to mark the anniversary, Denise says: “We miss absolutely nothing about our old drinking days, but we are now at a place where we can reminisce and find humour in some of our stories rather than just shame. Believe me, guilt is something we all live with, shame is something else and takes a lot of work, family support and forgiveness to come to terms with.

“At nearly 68, I'm having somewhat of a renaissance and loving every minute. I have several acting projects coming out this year, which I'm very proud of.”

The Institute of Alcohol Studies states that around one in seven women in England drink more than the weekly recommended guideline of 14 units a week, and government data shows that it's women aged between 45 and 64 who are most likely to exceed the recommendation.

“As a nation, we are drinking too much,” she says. Speaking to Elizabeth Day on her How To Fail podcast, Denise gave a few tips for people looking to cut back on drinking or quit altogether.

Have an anchor

“What you need to maintain sobriety is an anchor,” says Denise. While AA (Alcoholics Anonymous) is very popular for many people, Denise says she and Lincoln chose each other to keep them on the road to recovery.

“We were lucky that we could be each other’s anchor and go on this difficult journey together,” she writes on Instagram.

If you have someone, or an organisation, to keep you accountable and to support you, you’re more likely to be able to keep going. In the UK, Drinkline is the national helpline (0300 123 1110 (weekdays 9 am to 8 pm, weekends 11 am to 4 pm)), and you can find further support on the NHS.

Speak to your GP to get advice on alcohol dependency, as giving up immediately can be dangerous for some people.

Remember negative drinking experiences

The star says that seeing photos of herself drunk on the front pages of newspapers was a real impetus to quit drinking. She wanted her children to live "free of the worry and embarrassment that our continued lifestyle would have brought".

Last year, celebrating 13 years, Denise shared the moment she realised she had to stop drinking. "I had woken up, as often happened, with no memory of the night before.
I was in the middle of a huge theatre tour and was faced with the thought of a long car journey to Richmond and 2 shows!! Then I looked around and realised that my husband, then boyfriend, was watching me and he threw a newspaper on the bed. It was me. Papped. Leaning over the bonnet of a car shouting at someone and pointing. No recollection. The bathroom door of his flat had been pulled off its hinges and a lamp lay on the floor."

From here, she says she knew she needed to make a change. “No higher power stopped me drinking, willpower stopped me drinking,” she says.

Get to the root cause of the problem

Denise first suffered from depression after the birth of her first son, Matthew, 35 years ago. Since then, she's been open about her ongoing mental health issues and has revealed that alcohol was an unhealthy coping mechanism for her.

"With alcohol and drug addiction comes a lot of shame, because, the person I am now, I cannot believe some of the things that I did and some of the decisions I made," Denise told the BBC.

"Or did I make those decisions, or were they just the result of what was happening to me at the time?

"But I've learned to forgive myself. I was medicating a terrible, terrible illness [depression], in a way, for a short-term solution, which unfortunately then got a hold of me."

Look at your social life

Denise used to love going to nightclubs, and Lincoln used to work in one, which is why their lives were so intertwined with alcohol. Now she says their social lives are completely different. “I used to have FOMO (fear of missing out),” she tells Lorraine, “and now Lincoln and I have JOMO, which is the joy of missing out. You don’t have to have a drink to have a good time.”

Equally, she says that when the two do go to events, they have a set time to leave - and that's when "someone's told you the same story 14 times".

She told The Guardian earlier this year: “I have no desire to join in at any event on the drinking front. We can’t be around drunk people because they are the most boring people in the entire universe, and I want to smash their faces in. And I was one of them. And when you become sober, you realise how little other people have to drink before that ‘I’m going to punch you’ phase starts. And these are people that you love.”

A new study has looked at how the right combination of sleep, exercise, and nutrition can have a significant impact on our risk of serious health problems, such as heart attack, heart failure, and stroke.

The research, conducted by experts from Australia, Chile and Brazil and published in the European Journal of Preventive Cardiology, followed more than 53,000 adults from the UK Biobank study over eight years. It found that even small changes can cause real improvements in health outcomes. These include sleeping just 11 minutes longer each night, eating 50g more vegetables every day, and adding 4.5 minutes of exercise to your daily routine. The team found that this combination of daily habits can lead to a 10% reduction in major cardiovascular events.

The experts looked at sleep and exercise data from wearable devices, and participants self-reported what they ate. Over the eight years, 2,034 major cardiovascular events were recorded among participants. However, the researchers found that even “modest differences” in the three combined habits “were associated with meaningful reductions” in risk of these events.

The researchers found that sleeping for eight to nine hours a night, doing a minimum of 42 minutes of moderate-to-vigorous exercise per day, and eating a balanced diet were associated with a 57% lower risk of major cardiovascular events, compared to people who led less healthy lifestyles.

NHS guidelines suggest you should do 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous-intensity activity a week. Moderate exercise includes cycling, brisk walking, swimming, dancing or gardening. Vigorous exercise includes running and racket sports.

“Making even modest shifts in our daily routines is likely to have cardiovascular benefits as well as create opportunities for further changes in the long run. I would encourage people not to overlook the importance of making a small change or two to your daily routine, no matter how small they may seem,” says Dr Nicholas Koemel, the lead author and research fellow at the University of Sydney.

The paper notes that this was an observational study, so cause and effect can’t be definitely established, but it’s further proof that tiny tweaks can go a long way to protecting our health, for longer.

The reason this combination is so effective at improving our health is that the three behaviours are all so closely linked. For example, if we don’t get enough core sleep, we might make poor food decisions the next day or feel too tired to exercise. If we eat badly, it affects our energy levels, so we don’t want to move our bodies and may not sleep well. This study is unique as it looks at the bidirectional impacts they all have on each other.

How to make small changes to your health

• Diet: Putting 50g more vegetables on your plate each day isn’t hard. It could be adding a carrot, spinach or avocado to a morning smoothie or eating some raw vegetables as a mid-morning snack. Loading up your lunch and dinner plate with extra vegetables will help boost your fibre and nutrient intake, improve your gut health, and give you energy for the day.
• Exercise: If you’re busy and don’t have time in your day to do more exercise, you could focus on increasing your step count instead. This could involve walking to the station instead of taking a bus, going for a lunchtime stroll around the block or walking on a walking pad at home. The minutes will easily start to add up, and this is great for your cardiovascular and mental health.
• Sleep: Going to bed and waking up at the same time every time is a key way to ensure you improve your sleep habits and don’t feel overtired the next day. Try to avoid using your phone in bed, and wind down with a book or do some breathing exercises.

The world of supplements is a confusing one - which ones do we really need to take? Vitamin D is the first that springs to mind for many, with winter just behind us. Vitamin C, with seasonal sniffles still lingering, and zinc to shorten a cold, are the other two.

Dr Amir Khan is an NHS GP who first appeared on TV on GPs: Behind Closed Doors. He's also the resident doctor on ITV's Lorraine and Good Morning Britain, and woman&home's in-house expert. He told us in an exclusive interview that there's another supplement worth considering if you're struggling to sleep, dealing with menopause symptoms, or experiencing high levels of stress.

"If there's one supplement I have recently begun recommending (after checking it's safe for the patient), it's magnesium. And honestly, it's wildly underrated," he told us.

"Magnesium is involved in over 300 processes in the body, but many women don't get enough through diet alone. Low magnesium can show up as poor sleep, anxiety, twitchy muscles, headaches, constipation, period cramps, and even sugar cravings."

What are the benefits of magnesium?

"For stressed, busy, sleep-deprived women, magnesium can be a game-changer. It supports a huge number of things," says the doctor.

These are the main benefits:

1. Improved sleep quality

Magnesium helps the brain wind down, improving sleep quality, especially in those with existing sleep problems and magnesium deficiencies.

Research published in Nature and Science of Sleep found that magnesium can reduce the time it takes to fall asleep (by 17 minutes), increase sleep duration, and improve sleep efficiency by increasing melatonin production, the hormone needed to drift off.

Another study showed it's particularly beneficial for older adults. Taking 500mg of magnesium daily for eight weeks significantly reduced the time to fall asleep.

2. Lowers stress levels

The supplement can also help calm the nervous system, says the doctor, helping to regulate our stress levels.

Cortisol is the body's main stress hormone. We need it for vital bodily processes, but too much of it (caused by stress) can cause headaches, heart palpitations, and fatigue in the short term.

A study by the University of Groningen over 24 weeks found that participants who took magnesium saw a decrease in cortisol levels, as the mineral works on the HPA axis, the body's stress management system.

3. Eases muscle discomfort

"It's great for restless legs and cramps," he notes, as magnesium helps regulate calcium in the body. Calcium helps muscles relax, reducing spasms and tightness.

If you exercise regularly, you could really benefit, as magnesium helps get rid of lactic acid buildup and reduce inflammation, helping you recover faster post-workout.

4. Menopause symptoms

If you experience hormone symptoms from PMS or menopause, and particularly menopausal anxiety, magnesium can be very helpful, he says.

It helps lower cortisol levels, improve sleep, and increase levels of a brain chemical called GABA, which helps with relaxation.

What is the best type of magnesium?

The best forms are magnesium glycinate or magnesium citrate (for those prone to constipation), he says, but "avoid the cheap 'oxide' form as it doesn't absorb well".

What foods contain magnesium?

Not keen on supplements? The doctor says you can add more magnesium-rich foods to your diet, such as:

• Dark leafy greens
• Pumpkin seeds
• Almonds
• Beans
• Dark chocolate
• Wholegrains

"It's not a miracle cure but it's something almost every woman benefits from, and it's gentle, safe for most, and effective when taken consistently," he says.

"Do always check with your GP or pharmacist if you're on medication, but for many women, it's the missing piece of the puzzle."

Whether it's taking up running for the first time or going to the gym, we're often told that you have to start early in life to reap the benefits. It can feel like you've missed the boat if you only take up strength training or walking workouts in your 40s.

Exercising in your 20s and 30s does naturally offer benefits that can follow you throughout life, from improved muscle mass to cardiovascular health, but research suggests it's never too late to start exercising to take care of your brain.

Researchers from Boston University found that participants who were most active in 'midlife' (45 to 64) had a lower risk of developing dementia by as much as 41%. Those who were most active after 65 had a 45% lower risk of dementia, compared to those who were least active. There was no association between exercise in early adult life (26 to 44) and a lower risk of dementia.

The researchers looked at 1526 early adult–life, 1943 midlife, and 855 late-life participants who had taken part in the Framingham Heart Study, research spanning over 70 years.

Exercise intensity mattered, however. Those doing moderate and vigorous-intensity exercise in their 40s, 50s, and 60s saw the most benefits for brain health, while any intensity of exercise improved outcomes for those over 65.

Participants with the APOE4 gene, the strongest genetic risk factor for Alzheimer's disease, were also included in the study. The results showed that exercise did not protect these participants in midlife, but after 65, exercise reduced their risk by 66%.

If you've ever thought it's 'too late' to start, this is your sign to find an activity you enjoy and get going. The exercise that protects your brain is the one you do today, this month, and this year, not the one you should have started doing 10 years ago.

What is moderate and vigorous intensity exercise?

To take care of your brain in so-called 'midlife', the study found that moderate and vigorous (heavy) exercise was most effective. According to the NHS, which recommends 150 minutes of moderate-intensity exercise per week, this includes activities such as cycling, brisk walking, and gardening. Your heart rate will rise to the point where you can still maintain a conversation, but wouldn't be able to sing.

Vigorous or heavy-intensity exercise includes activities like hiking or running, where you'll noticeably be out of breath, and it'll feel like more of a struggle. The NHS recommends doing this for 75 minutes a week to reap the benefits.

Across both intensities, it's a good idea to spread this out over the week, with three or more sessions and rest days in between. While these are minutes of cardio activity, resistance training is also recommended - especially for women over 35 to improve bone density, muscle mass, and counter the effects of menopause.

A new study from the University of Sydney in PLOS Medicine has further highlighted these benefits, after the research found that women who meet these physical activity guidelines have around half the risk of dying from any cause compared to those who are inactive.

Tips for improving brain health

• Disconnect from stress: Chronic stress (burnout) is one of the "most damaging yet underestimated threats" for brain health, Dr Inmaculada Rodríguez Ulecia previously told woman&home. "Over time, it can impair memory and affect emotional regulation."
• Focus on your diet: "Eating a wide variety of colourful plant foods is one of the best ways to feed your brain,"  Dr Caitlin Hall, a neuroscientist and registered dietitian, told us. Prebiotic fibres and omega-30-rich foods are also worth including in plenty.
• Drink lots of water: "Even a little dehydration can affect memory, mood, and energy levels," says Dr Hall. Most health bodies recommend at least two litres every day.
• Give yourself a break: “Laughter, dancing, creativity. These are not luxuries. They are vital for a healthy, resilient brain," says the doctor.

She turned 55 in February but Amanda Holden is possibly the busiest she’s ever been. As well as her breakfast radio show on Heart, she’s a judge on Britain’s Got Talent and she’s also got her BBC holiday home renovation programme with Alan Carr.

But there is one job she doesn’t want: the presenting gig on Strictly Come Dancing. “You see, I am already part of a big show, and I’ll happily carry on watching from the comfort of my lounge, but it takes up too many weekends. I’ve got to remember that I have children and a husband.

I just hope that they still have two females doing it, that’s my big thing. They need someone super funny, and somebody that you wouldn’t expect”, she said.

And as for the names that have been suggested in the press - including Holly Willoughby, Alison Hammond and Angela Scanlon - Amanda wants the BBC to be more creative.

"There are so many people and women in our industry, without getting too political, who have put all the work in, all the hours in, who deserve a bloody break. So often when I see lots of names attached to it, I think, boring, boring, boring, they’re all brilliant people but you go 'Oh come on, think outside the box.'"

Known for her racy outfits on her TV shows that even led to Ofcom complaints, Amanda - who has daughters Lexi, 20, and Hollie, 14, with husband of 17 years Chris Hughes - has never been afraid of showing some skin. But as for how she looks so good in her sixth decade, she’s refreshingly easy-going about it.

"I think life’s too short, and I think as long as you sort of do exercise and everything in moderation, you should just do what you want," she shared.

“I take the dogs out regularly, and all those things make me feel happy. And I think, well, as long as I’ve got on the Peloton for half an hour, it means I can have a glass of rosé in the evening.”

Indeed, wine - or a tipple in general - is one of Amanda’s favourite treats, as anyone who has watched her shows with best friend Alan will know. They regularly take a break from work to hit up a local taverna or restaurant. “I basically have an Aperol spritz a day”, she joked.

“I am a vegetarian, so I feel I am accidentally healthy, but I love a massive glass of wine. I’m trying to do a detox which just involves not eating cheese every day like I do in the summer, and I just don’t drink every day like I do in the summer.

“I promise you it’s as human as that. Unless you need to for health reasons, I’m not a big advocate for cutting out sugars and fats.”

But all in all, Amanda is an advocate of living her best life. Holidays in the sun, parties with her friends and spending time with her family - it seems she’s got it all wrapped up.

Amanda’s fitness and beauty tips

Looking better than ever at 55, Amanda surprisingly is no gym bunny. So how does she do it? She reveals all.

• Exercise for your fun times - "I am not a slave to any beauty or fitness regime because I love food too much. I eat cheese and butter and I love a drink. But the deal I struck with myself was I have to run for my rosé wine in the summer and run for my red wine in winter."
• No gyms - "I’m not actually a fan of this sort of organised fitness. I like a Peloton because I can choose when I do it and I can choose my instructor. But I’m not a gym bunny. I wouldn’t go to something where someone’s telling me what to do. I’m not into that."
• Drink more water - "I drink loads of water - a lot of coconut water - but I think my skin is genetic because my nan looks amazing at 97."
• Take your collagen - "Since taking it I’ve definitely noticed an extra glow to my complexion. Plus, it’s easy to take on the go or at home as it comes in a ready-to-drink tropical flavour that I love, without any added sugars."

For more insight on collagen supplements, check out what our experts had to say, including choosing the right one for you and how long results can take.

This feature first appeared in Woman magazine. Subscribe now and get your first 6 issues for £1.

Unless you happen to be a medical professional, you'll likely associate insulin (a vital hormone produced by the pancreas to help regulate our blood sugar levels) with discussions about diabetes. The chronic disease emerges when there's a lack of this all-important hormone (Type 1) or the body can't use it effectively (Type 2).

Having high insulin levels is often a response to high blood sugar, as the body struggles to lower the levels on its own. Dr Amir Khan, woman&home's own resident doctor, warns that insulin can be high "for years" before insulin resistance and diabetes develop.

Speaking on Instagram, the GP and diabetes specialist, says: "You don't have to have diabetes to have high insulin. In fact, insulin can be high for years before insulin resistance and diabetes develop."

From feeling tired all the time to skin issues, high insulin "can quietly drive loads of common health problems," he says. "It isn't just about diabetes, it's about your skin, your liver, your weight, and even your joints and your heart."

Signs of high insulin

1. Acne

"When your blood sugar spikes, your body releases insulin and that increases something called insulin-like growth factor," says Dr Khan. "That hormone tells your oil glands to go into overdrive and also speeds up how quickly your skin cells turn over, so you end up with more oil and more dead skin cells, and they can clog pores more easily."

Typically, this is when people find they develop acne. "That's why high-sugar diets are sometimes (not always) linked to worse acne," he says.

2. Fatty liver disease

"When you consume excess sugar, the liver converts it into fat. Insulin tells your body to store that fat and prevents it from being broken down," the doctor days.

"Over time, that fat builds inside your liver cells, leading to non-alcoholic liver disease, which is sometimes known as metabolic liver disease."

3. Weight gain

If you're experiencing unexpected weight gain, especially around your middle, then it could be a sign that your insulin levels are high.

"Insulin is basically your body's storage hormone. When it's high, your body is being told to store energy, particularly as fat, and to stop burning it (even when you're not eating huge amounts," he says.

"If your insulin levels are constantly high, your body is stuck in storage mode, which makes weight loss much harder, especially around that tummy."

4. Skin tags

The idea that skin tags could be related to high insulin levels "always surprises people", says Dr Khan, but they are "strongly linked".

"High insulin stimulates growth pathways in the skin, which can lead to these small, benign growths, especially around the neck, armpits, and groin," he says. "So, they can actually be a visible sign that insulin levels are running high."

How to lower high insulin levels

The key to lowering high insulin levels is to "keep your blood sugar steady", the doctor says. This means eating balanced meals with lots of high-fibre and high-protein foods, getting plenty of sleep (at least seven to eight hours), and doing regular exercise.

"It can make a huge difference," says the doctor.

At 57, BBC journalist Sophie Raworth has achieved some incredible things, including running over 20 marathons and 10 ultra-marathons.

If that wasn’t impressive enough, she’s not slowing down any time soon, keeping fast and firm thanks to her attitude (and her favourite New Balance running trainers).

In fact, several of these athletic milestones she’s achieved after the age of 40, proving that you don’t have to have done it all by a certain time in your life.

A recent achievement included completing the mind-blowing 34-mile Mallorca ultra-marathon in her mid 50s - but there was a time she was close to packing it all in, fearing she was "too old" to keep running marathons (never mind ultra marathons).

As she reflects on the glory of her post-Mallorca ultra marathon - completed in November 2025 - Sophie spoke with Runners World, where she opened up about the time she nearly wrote herself off.

During an interview she said, "So I did a half marathon, not very fast… couple of hours, I think it took us. And then I had another child and gave up. Then when I was 41, I thought, I'm too old to be doing marathon running.

"I could never do it. I was quite frightened of the distance."

Sharing what inspired her to consider the impossible, she added, "Then a girlfriend of mine suddenly announced she was doing the London Marathon."

This inspired Sophie to, correctly, think "maybe I can" get back into running, after all.

She said, "So I watched her and she did it. And I thought, okay, I better give it a go, which I did. And then I collapsed. So that wasn't a very successful first one."

"But I then picked myself up again the next year. I did finish it… And I haven't looked back since," Sophie said.

Sophie shared a first-person account of her challenge with Runner's World, writing about the physical challenge and the mental challenge of questioning if she still had it in her in her 50s.

She was, as she wrote for the outlet, one of "only nine women in the 55-59 age category taking part" and out of the 651 people who would start the race, only 133 women would cross the finish line, with most nearly "20 years younger".

But writing of the victory she felt completing the run, she shared, "10 hours and 41 minutes it took me to finish one of the toughest races that I’ve ever run. But it was also one of the most rewarding - and not just because of the breath-taking views.

It turned out that I wasn’t too old. I could do it."