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welcome

JANUARY / FEBRUARY 2022

YOUR WINTER GUT HEALTH GUIDE

Leave your winter blues, gut issues and tummy bugs behind with ENTEROSGEL and Doctor Gut

10 IMMUNITY RESOLUTIONS YOU CAN STICK TO

Rewards for Life

YOUR PLANT- BASED TRANSITION PLAN

Rewards for Life

SIGN UP TO REWARDS FOR LIFE NOW

Rewards for Life is Holland & Barrett’s loyalty

The experts

MEET SOME OF THE LEADING HEALTH AND WELLBEING EXPERTS WHOSE ADVICE FEATURES IN THIS ISSUE –AND FIND PLENTY MORE INSIDE

YOUR SAY

Write, email, tweet, Facebook or Instagram us – we love to hear from you!

SUBSCRIBE NOW AND GET A FREE BARISTA & CO COFFEE MAKER

Loaded with science-backed advice from leading experts, healthy

WIN! A REL AXING COTTAGE BREAK

Enjoy three nights in picturesque North Yorkshire with Classic Lodges

WIN! HIGH-PERFORMANCE, SUSTAINABLE RUNNING KIT

Rewards for Life

WIN! WELLBEING PRIZES YOU’LL LOVE

ENTER NOW FOR YOUR CHANCE TO WIN THESE HEALTH AND BEAUTY GIFT BUNDLES

THE MIND GYM

BOOST YOUR BRAINPOWER AND GIVE YOURSELF A MENTAL WORKOUT

the healthy hotlist

THE SUSTAINABLE FITNESS EDIT

Smear campaign

You may know of the #SmearForSmear campaign, encouraging

{How to be a} HAPPIER , CALMER , STRONGER YOU IN 2022

Ready for a more positive phase? Here’s how to carry that momentum forward into the new year and beyond

The wellness trends to look for in 2022

You heard it here first. These are the big new trends we’ll be trying to help us on our wellness journeys

the clinic

the latest health advice from leading specialists, just for you 32 Your personal gut health prescription | 38 Living with Crohn’s | 40 Is arthritis inevitable? 43 The lowdown on Veganuary | 44 Should I try biohacking? | 47 5 ways to keep your muscles healthy 50 Spotlight on vegan supps | 53 Dr Megan Rossi on the benefits of plant-based eating

YOUR PERSONAL GUT HEALTH PRESCRIPTION

THE GUT MICROBIOME IS A COMPLEX , DELICATE AND HIGHLY INDIVIDUALISED ECOSYSTEM. LEARN TO STAY IN CONTROL OF YOURS WITH OUR EXPERT ADVICE

“My gut health problem took nine years to be diagnosed”

AFTER YEARS OF HAVING HER GUT HEALTH ISSUES BRUSHED OFF, JOANNA CLARK WAS DIAGNOSED WITH CROHN’S, AN INFLAMMATORY BOWEL DISEASE, AND HAS ADAPTED HER LIFE TO COPE

Is arthritis inevitable ?

GETTING OLDER DOESN’T HAVE TO MEAN CREAKYK NEES OR A DODGY BACK . HERE’S HOW TO AGE-PROOF YOUR JOINTS

VEGANUARY

What impact does going vegan for January have? We look into the health and environmental factors

BIOHACKING

Biohacking is gaining in popularity – but what is it ?

Keep your muscles healthy

New exercise regime taking its toll? Support your fitness goals with these muscle health tips from Dr Brinda Christopher

Vegan supplements

SUPPS

“30 plants a week is doable”

Leading gut-health scientist Dr Megan Rossi on what a diet abundant in plants can do for your body and mind

fitness

The best fitness inspo, trends and workouts 58 The movement-mind connection | 63 Get started: bodyweight exercise 60 “I wouldn’t have run the Marathon if it weren’t for my dogs”

The MOVEMENT MIND connection

We instinctively know that exercise enlivens our brains as well as our bodies. Now science is explaining how it can help us benefit in even more targeted ways

bodyweight exercises

Build strength and make the most of your at-home space by using the weight of your own body – the ultimate accessible -for- all workout

“My dogs were my personal Marathon trainers”

Ginetta George’s four-legged companions helped her transform herself from nonrunner to London Marathon finisher

YOUR VEGANUARY ESSENTIALS

From high-fibre break fasts to healthy snacks, going plantbased doesn’t need to mean missing out this January

food

Veggie and vegan trends, nutrition advice and recipes 70 Make veg the star | 75 Love your leftovers | 78 In season: chicory | 80 Eat for gut health 84 Store cupboard hero: manuka honey | 87 Chef Niki Webster on why plant-based eating is fun

MAKE VEG the star

These recipes from Vegan Love by David Bez, showcase beautiful fresh vegetables. Vegan cooking at its best!

Love your leftovers

WE’RE ALL TRYING TO WASTE LESS. THESE CLEVER RECIPES, FROM THE ZERO-WASTE KITCHEN, GIVE SIMPLE BUT DELICIOUS WAYS TO USE UP THE MOST COMMON LEFTOVERS

chicory

Bitter but not twisted, chicory is a good source of vitamin K , rich in fibre and potassium – and it works both as a crudité and a vegetable

Happy gut meals

THESE RECIPES FROM GUT HEALTH DOCTOR MEGAN ROSSI FOCUS ON THE DELICIOUS INGREDIENTS YOU CAN ADD INTO YOUR DIET FOR A HAPPY MICROBIOME

MANUKA HONEY

Upgrade your honey pot to manuka, for ex tra wellbeing benefits with all the irresistible sweet flavour

“It’s not sexy but I love vegetables!”

Eating a plant-based diet is about fun, celebration and creativity, says vegan recipe writer Niki Webster

clean beauty

Inspiration to help you look your best, naturally 94 Sort dry or dehydrated skin | 99 Beauty fix: shampoo | 101 In-depth: activated charcoal

Dry January

In winter, we complain about how dry our skin is – but did you know there’s a difference between dry and dehydrated skin, and they require targeted solutions? Our exper ts explain

SHAMPOO SOLUTIONS

The humble shampoo can do far more than just clean your hair. Whatever your hair woe, we’ve a shampoo for that…

BRING OUT YOUR INNER BEAUTY

Make 2022 the year of more youthful, radiant skin with support from NeoCell Collagen

ACTIVATED CHARCOAL

The favourite of every face mask devotee, this wonder ingredient is worth the hype

next issue

On sale Wednesday 9 March

balance

Because self care is health care 106 Press reset in Cornwall | 109 Books to inspire a new hobby 110 Life skills: How to get ‘nunchi’ – the low-key superpower

Press reset

At an off-grid rewilding retreat in Cornwall, Hattie Parish discovers that shivering in salt water might just be the antidote to modern life

Pages on pastimes

BOOKS TO INSPIRE YOUR NEW FAVOURITE HOBBY IN 2022

How to get ‘nunchi’ – the lowkey superpower

IF YOU’VE GOT IT, YOU CAN PUT PEOPLE AT EASE AND NAIL EVERY JOB INTERVIEW. THE KOREAN CONCEPT OF NUNCHI IS SEEN AS THE SECRET TO HAPPINESS – FOR GOOD REASON

healthy for men

fitness, nutrition and mental wellbeing for him 116 Vital stats | 118 Can sport fix its mental health problem? 122 The mid-life guide to staying injury-free | 124 All the gear

VITAL STATS

TIGHT SLEEP If you live in Cambridge, and

CAN SPORT FIX ITS MENTAL HEALTH PROBLEM?

With more sports stars removing themselves from the spotlight for their mental health, HFM looks at the long-term impact

The mid-life guide to staying injury free

NONE OF US ARE GETTING ANY YOUNGER, BUT HOW DO WE KEEP INJURY AT BAY AS OUR JOINTS AND MUSCLES AGE? HFM ASKS THE EXPERTS

all the gear

EVERY BIT OF KIT YOU NEED TO HELP YOU BE A FITTER MAN

Lizzie Deignan

The world track and road cycling champion on porridge, new socks and strong cheese