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Jan / Feb 2022
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In This Issue
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
JUST ASK US
Rewards for Life
In every issue
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
Healthy start
the healthy hotlist
THE SUSTAINABLE FITNESS EDIT
Smear campaign
You may know of the #SmearForSmear campaign, encouraging
The clean start issue
{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 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
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
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
“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
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
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
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
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