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Thursday, 31 December 2015

Happy New year!

So with Christmas just about over for another year all thoughts will be on making New Year's resolutions with one of the biggest thoughts on getting fitter and healthier.

Gym memberships will soar in the first few months of the new year and people will start off with good intentions. Unfortunately not many will stick beyond this as enthusiasm dwindles.

I personally have been lucky enough to motivate myself to exercise regularly and for free. Gyms are great for variety and motivation but I prefer exercise on my door step and for no cost. I vary what I do from walking, running, yoga and cycling. I also have weights at home and incorporate some weight training exercise to tone and strengthen my upper body. I exercise almost every day and it has become part of my daily routine rather than a chore.

The key to maintaining exercise long term is to find something that you enjoy so it becomes routine. Music is a big motivator for me so I often listen to some tunes whilst walking. I use my weights on an evening mostly, when watching tv. I never let the thought of exercise become an issue.

As I get older (I am now 46), for me daily exercise has to be part of my lifestyle to keep me healthy and avoid weight creeping up on me.

You will feel so much better in yourself for moving daily. You will have more energy, feel less stressed, younger, fitter, healthier and shape your body in the process. There are lots of ideas on my blog how to exercise for free and that are easy to fit in to your daily routine.

We can all make resolutions for the New Year and do them with good intentions but if you want to get fit and healthy then you need to make a change for the future.

Thursday, 3 December 2015

Yoga Poses For Glowing Skin

3 Moves To Whittle Your Middle

Enough with crude crunches. Pretty is just as powerful. Refine your ab workout with elegant plank dips and a seated twist. This floor routine will whittle your waist, strengthen your back, and elongate your spine, giving you a tall, graceful look. While doing these moves (3 or 4 times a week is best), keep your abs, obliques, back, and legs contracted as you make smooth, even movements. 
Side Plank Dip

A. Lie on left side with right foot crossed over left and right hand behind head. Rest left forearm on floor perpendicular to body, elbow under shoulder. Lift hips so legs are off floor, keeping forearm on floor for support.
side plank dip

B. Slowly lower hips to 1 to 2 inches off floor. Do 10 reps. Switch sides and repeat.
side plank dip down

A. Sit on floor with legs in front, knees bent, and feet on floor. Grasp both ends of a 3- to 5-pound dumbbell and extend arms out in front of chest.
sit up with weight

B. Lift left leg and, keeping arms straight, contract abs and obliques, twisting to the left and bringing dumbbell down toward floor. Return to start position, then twist to the right. Continue, alternating sides. Do 10 reps.
weighted twist

Oblique Stretch
oblique twist

Sit on floor with both legs bent to the left in a comfortable position, right foot by left knee. Hold left shin with left hand, and extend right arm overhead. Look up at right hand as you gently stretch toward the left. Switch sides and repeat.

Wednesday, 2 December 2015

"Forest Bathing" is a thing.

Walking or sitting in nature, aka Shinrin-yoku, started in Japan but is spreading like (dare we say it) wildfire to US wellness spas. Here's why you shouldn't wait for a trip to Sedona to try it.

It's great for your heart. A few hours in nature lowers blood pressure—and the stress hormones cortisol and adrenaline.

It soothes your brain. Being in greenery decreased anxiety, depression, anger, and fatigue for adults in one study. Other research shows that kids with ADHD who spend time in natural outdoor environments have a reduction in symptoms.

It speeds recovery. People in the hospital given green views after surgery had shorter stays, took fewer painkillers, and had fewer complications than those who stared out at a cement wall.

It beefs up immunity. When you inhale fresh forest air, you breathe in phytoncides, plant chemicals that have antibacterial and antifungal qualities and increase the immune system's disease-fighting natural killer cells.

Forest bathing is good for your health

Smart! Don't eat at night, lose weight

The kind of fasting being popularized as "intermittent" may be all the rage as a weight loss strategy, but let's be honest, eating hardly anything 3 days per week will never be truly popular. The awesomely easy alternative: fasting while you're asleep, plus a little longer. A food break as brief as 12 hours will help you get a smaller waistline: It speeds up metabolism and lowers blood sugar and body weight, even if you don't actually cut any calories. This is based on preliminary research, but if it's true—and other ongoing research is looking to show that—you'll burn fat by just changing when you eat.

 Your easy plan: Eat 3 meals as close together as possible—say, a 9 AM breakfast, a 1 PM lunch, and a 6 PM dinner—to stretch out your nighttime fasting phase as long as possible.

Finish dinner by 7 and eat breakfast at 9 to lose weight

Thursday, 26 November 2015

The Incredible Results You Get From Walking 30 Minutes A Day

Taking a walk a day is kind of like that proverbial apple: There's a good chance it'll keep the doctor away. From helping you lose weight and de-stress to lowering your blood pressure and reducing your risk of many chronic diseases—going for regular walks is one of the best and easiest things you can do for your health, says Melina B. Jampolis, MD, author of the new book The Doctor on Demand Diet."Walking is the No. 1 exercise I recommend to most of my patients because it is very easy to do, requires nothing but a pair of tennis shoes, and has tremendous mental and physical benefits," she says. Here's what you can expect when you start walking for just 30 minutes every day, most days of the week.

1. Your mood will improve.

This one may seem obvious, but it's certainly a happy benefit for those who start walking regularly, says Jampolis. "As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn't moving much," she says. "That's because regular walking can help improve your body's response to insulin, which can help reduce belly fat." Ariel Iasevoli, a personal trainer at Crunch gyms in New York City, adds that walking every day is one of the most effective low-impact ways to mobilize fat and positively alter body composition. "Daily walking increases metabolism by burning extra calories and by preventing muscle loss, which is particularly important as we get older," says Iasevoli. The best part? You don't have to slog it out on a treadmill at the gym to see these benefits. "One of my clients reduced her body fat by 2% in just one month by walking home from work each day, which was just under a mile," she says. 

2. Your creative juices will start flowing.

Whether you're feeling stuck at work or you've been searching for a solution to a tricky problem, research shows it's a good idea to get moving: According to a 2014 study in the Journal of Experimental Psychology, Learning, Memory, and Cognition, going for a walk can spark creativity. "Researchers administered creative-thinking tests to subjects while seated and while walking and found that the walkers thought more creatively than the sitters," says Jampolis.
3. Your jeans will get a little looser.

You know how sometimes it takes a glass of wine or a square (or three) of dark chocolate to blunt the edge of a rough day? Well, going for a walk is a zero-calorie strategy with the same benefits, says Jampolis. "Research shows that regular walking actually modifies your nervous system so much that you'll experience a decrease in anger and hostility," she says. What's more, when you make your walks social—you stride with, say, your partner, a neighbor, or a good friend—that interaction helps you feel connected, says Jampolis, which boosts mood. Finally, walking outdoors exposes you to natural sunlight, which can help stave off Seasonal Affective Disorder (SAD)—making it a potential antidote for the winter blues, says Jampolis. 
4. You'll slash your risk of chronic disease.
The statistics are impressive: The American Diabetes Association says walking lowers your blood sugar levels and your overall risk for diabetes. Researchers at the University of Boulder Colorado and the University of Tennessee found that regular walking lowered blood pressure by as much as 11 points and may reduce the risk of stroke by 20% to 40%. One of the most cited studies on walking and health, published in the New England Journal of Medicine in 2002, found that those who walked enough to meet physical activity guidelines (30 or more minutes of moderate activity on 5 or more days per week) had a 30% lower risk of cardiovascular disease, compared with those who did not walk regularly. "The physical benefits of walking are well documented," says Scott Danberg, director of fitness at Pritikin Longevity Center + Spa in Miami. With impressive results like these, there's a good chance you'll get a pat on the back from your doc at your next checkup. 
5. You'll keep your legs looking great
As we age, our risk of unsightly varicose veins increases—it's just not fair. However, walking is a proven way to prevent those unsightly lines from developing, says Luis Navarro, MD, founder and director of The Vein Treatment Center in New York City. "The venous system includes a circulatory section known as 'the second heart,' which is formed by muscles, veins, and valves located in our calf and foot," he explains. "This system works to push blood back up to the heart and lungs—and walking strengthens this secondary circulatory system by strengthening and preserving leg muscle, which boosts healthy blood flow." If you already suffer from varicose veins, walking daily can help ease related swelling and restlessness in your legs, says Navarro. "Also, if you are genetically predisposed to have varicose and/or spider veins, walking daily can help delay the onset."
6. You'll start to get more "regular."
If you currently praise coffee for keeping your digestive system going strong, get ready to start thanking your morning walk instead. That's because a regular walking routine can greatly improve gastric mobility, says Tara Alaichamy, DPT, a physical therapist at Cancer Treatment Centers of America. "One of the very first things an abdominal surgery patient is required to do is to walk because it utilizes core and abdominal muscles, encouraging movement in our GI system," she says.

7. Your other goals will start to seem more reachable.
When you become a regular walker, you will have established a regular routine—and when you have a routine, you are more likely to continue with the activity and take on new healthy behaviors. "I firmly believe that walking regularly can help you to accomplish other goals you set your mind to," says Kim Evans, a personal trainer and daily walker.
walking every day

Thursday, 19 November 2015

Fix Clumpy Mascara

Here is a quick make up fix tip. Get the most out of your mascara.

Fix drying out clumpy mascara.

This happens to every bottle of mascara that you own. After several uses, it becomes clumpy, and hard to work with. In order to fix this problem and make your mascara last longer, add two drops of any brand of eye drops into your bottle and move around the wand. This will have a softening effect on the mascara, which means fresh mascara for you!


Wednesday, 18 November 2015

Whiten Your Teeth Naturally

Coconut oil – the most cost efficient way to whiten your teeth
Oil pulling – it seems as though it’s a bit of a buzz word at the moment, but coconut oil really can help reduce the amount of bacteria that is floating around in your mouth. It can even help with whitening and brightening that gorgeous smile of yours. Simply swirl a teaspoon full of coconut oil around your mouth, as you would with mouthwash for 5-15 mins daily and seriously squeaky-clean, gorgeous gleaming teeth will soon be yours.


Choose a good organic brand

5 Ingredients To Avoid If You Have Dry Skin

Dry skin doesn't just look bad—it's also uncomfortable. But here's the tricky thing: Products (including anti-aging ones) that promise to give you a gorgeous glow could contain dehydrating ingredients, says Jamie Davis, MD, a Minneapolis-based dermatologist. Here are five skin care ingredients she says it's key to avoid if you're feeling parched.
1. Retinoids
While the ingredient has been championed across the board for their success in treating adult acne, wrinkles, and skin conditions like psoriasis and warts, Davis says that retinoids can be too harsh on dry skin. Irritation is a side-effect of the ingredient, so adding it on top of already parched skin can be a recipe for disaster.
2. Benzoyl Peroxide
Davis calls this "another major player" in the irritation game. While derms love the ingredient for treating acne, skin can have really negative reactions to it, including peeling, itching, irritation, and redness.
3. Alcohol
Davis says that though most products contain some sort of alcohol (it helps ingredients penetrate the skin), gels and lotions usually contain a higher concentration of it. To sober up your skin, Davis recommends sticking with thicker creams that don't list alcohol until far down the ingredients list.
4. Salicylic Acid
While salicylic acid can be a good skin softener—it has exfoliating properties that can even treat dry skin when used correctly—buying it OTC and applying it to your skin can be dangerous if you're on the dryer side. Want to incorporate the ingredient into your routine? Ask your derm what percentage is safe to use on your skin.
5. Fragrances and Preservatives
Davis says these are the leading cause of skin allergies. If fragrances and preservatives irritate your skin, they can turn your complexion into a dry, flaky mess. As an alternative to your sweet-smelling cream, try a fragrance- and preservative-free alternative.

dry skin

Tuesday, 17 November 2015

Beauty Products You Should Never Use After 40

It's no secret that your skin is changing, but tweaking your entire beauty routine to match is a pretty tall task. "After 40, our skin produces fewer lipids, which leads to drier, rougher skin," says Ellen Marmur, MD, an associate clinical professor in the department of dermatology at Mount Sinai Medical Center. While dryer skin calls for more moisturizing skin care products, the appearance of fine lines and wrinkles that hits around this time calls for a different makeup arsenal, too. Here, dermatologists and makeup artists reveal the products you need to lose (and what to replace them with) to look your best now.
Toss: Gritty scrubs
Ageing skin is more sensitive, meaning it can't handle the harsh exfoliants it once did. "The skin turnover time slows from 28 days in your 20s to more than 40 days after you hit 40," Marmur says. "It takes skin longer to recover." When your skin needs a brightening boost, opt for masks, washes, or serums containing gentle chemical (rather than physical) exfoliants.
Toss: Alcohol-rich toners
Most toners are alcohol-based and meant for oily or acne-prone skin, but they strip natural oils, which can leave normal skin Sahara-desert-dry. As you age, it becomes much more important to moisturize because your skin loses water more easily, Marmur explains, so your post-wash product should be a hyaluronic acid gel or serum, instead of a harsh toner. If you love the super-clean feel or zit-fighting effects of using a toner, look for one that doesn't contain alcohol.
Toss: Shimmery shadow
Time to ditch the shimmery eye shadow. Grab a matte shadow instead.( PHOTO BY ROY HSU/GETTY IMAGES )

The last thing you want to do is make fine lines and crêping around the eyes more obvious, and this is exactly what shimmery and frosted eye shadow does. The reflective particles on your lids can bring attention to signs of aging, says Jo Levy, director of artistry at Rouge Bunny Rouge. She suggests choosing cream or matte eye shadows with a velvet or satin finish that will minimize discoloration and fine lines.

Wednesday, 11 November 2015

Parabens: What are they, and are they really that bad?

You may have noticed lately that “paraben free” labels have been popping up on some beauty products at the drugstore and elsewhere. Parabens are the most widely used preservatives in personal care products; they stop fungus, bacteria and other microbes from growing in your favourite creams and makeup, especially in the moist, warm environment of a bathroom.

Their names are a mouthful—methylparaben, ethylparaben, propylparaben, butylparaben and isobutylparaben. You’ll find them listed on thousands of personal care products such as shampoos, mascara, foundations and body lotions. But over the past few years, a debate has been building among scientists, product safety regulators and cosmetic manufacturers about whether these ubiquitous chemicals, used for almost 70 years, may actually be harmful to our health.
Some of the questions being asked: Is the rising incidence of breast cancer linked in part to the fact that parabens, which have a weak ability to mimic estrogen, have been found in breast cancer tumours and can be isolated from other body tissues? Are declining sperm counts and increasing rates of male breast cancer and testicular cancer related to the fact that these chemicals can be absorbed into our skin, potentially disrupting our endocrine systems?
We don’t know yet. But some researchers feel there may be reason for concern. One of the most vocal is Philippa Darbre, a senior lecturer in oncology and researcher in biomolecular sciences at the University of Reading, in England. She specializes in the impact of estrogen on breast cancer. In 2004, Darbre’s team published a pivotal study that detected parabens in 18 of 20 samples of tissue from breast tumour biopsies. Her study didn’t prove parabens cause cancer, only that they were easily detected among cancerous cells. The study was criticized for not comparing paraben levels in normal tissue, but nevertheless, the results called out for more investigation.
“We’ve known for more than 25 years that estrogen exposure is linked to breast cancer development and progression; it is the reason tamoxifen [commonly prescribed to women with breast cancer] is used to disrupt estrogen receptors,” says Darbre. “So it is not such a leap to be concerned that repeated, cumulative, long-term exposure to chemicals that weakly mimic estrogen might be having an impact.”
Darbre is particularly concerned about lotions and deodorants being applied under the arms or near the breast, and hasn’t used underarm deodorant herself for 10 years, opting instead to use just soap and water. She notes that research has found that roughly 55 percent of all breast cancer tumours occur in the upper outside portion of the breast, the section closest to the underarm. The U.S. National Cancer Institute has partly dismissed the claim, maintaining that at present, there is no decisive evidence to conclude that the parabens in these products are linked to breast cancer, but that more research is needed.
Parabens: What are they, and are they really that bad?

Parabens: Evaluating the risks

One recent Danish study, however, raised concerns. It showed that parabens could be detected in the blood and urine of healthy young male volunteers a few hours after paraben-containing lotions were applied to their skin. The authors concluded that since the chemicals could be absorbed, metabolized and excreted, they “could potentially contribute to adverse health effects.”
But Health Canada, the U.S. Food and Drug Administration, and the Cosmetic Ingredient Review (CIR), a U.S.-based industry-sponsored panel of experts that evaluates the safety of cosmetic ingredients, have all deemed that parabens are safe at current exposure levels. The CIR examined parabens in 1984 and again in 2005, and both times concluded that parabens at the low levels found in personal care products are not a concern. In 2005, the European Commission’s Scientific Committee on Consumer Products confirmed that the use of methyl- and ethyl-paraben is safe as regulated. It is gathering data on other parabens.
But researchers and organizations such as the U.S. Environmental Working Group say research must not just look at individual product exposure but must find a way to evaluate the cumulative impact of many products used over many years. EWG’s surveys show the average adult consumer uses nine personal care products a day.
For consumers like Jude Isabella, a Victoria mom and the editor of a national children’s science magazine, the debate, while inconclusive, is enough for her to limit her exposure. Since cancer runs in her family, she shops for cosmetic products labelled “paraben free,” including expensive organic deodorant from a health food store for her two teenage boys. “Why slather yourself with chemicals when we don’t yet have the answer? I’m not paranoid, but I’d rather err on the side of caution,” she says.
Darren Praznik, president of the Canadian Cosmetic, Toiletry and Fragrance Association (the leading trade association for personal care products in Canada), says the organization is very sensitive to consumer concerns, but that the ingredients used in products are strictly regulated and monitored by Health Canada. “We are satisfied that the regulation process is robust, science-based and protects the consumer.”
Some manufacturers have gone on the record about their long-term plans to find paraben replacements. Jamieson Laboratories, a Canadian firm that makes vitamins, supplements and skin creams, notes that while there is no firm evidence that parabens pose a health risk, it now has five paraben-free products and is working to remove parabens from more of its products, predominantly to satisfy growing consumer demand. “We have not set a specific deadline, but are working aggressively to eliminate parabens in our products,” says Gary Leong, vice-president of scientific and technical affairs for Jamieson. He notes that until effective alternatives are found, more consumers might actually be harmed by microorganisms growing in their products than by the theoretical paraben threat.

Is there an alternative to parabens?

There is truth to that point; even paraben-free product producers like Alain Ménard, of the Hawkesbury, Ont.-based Green Beaver Company, say it’s a challenge to formulate products without parabens’ preservative talents. Ménard, a microbiologist, and his wife, biochemist Karen Clark, worked in the chemical and pharmaceutical industries for years before starting Green Beaver, largely over concerns about health risks of common chemicals. Clark formulates products and Ménard tests them for microbiological safety before they’re released.
“Creams and lotions are the toughest. We often have to go back to the drawing board because on testing we have got something growing in it,” says Ménard. As preservatives, Green Beaver uses oregano, thyme, rosemary, goldenseal root, grapefruit seed extract or lavender oil in various combinations, but they’re always looking for other formulations and combinations with natural preservative properties.
“The reason parabens are used so widely is that they are cheap and effective,” says Ménard, noting that parabens largely replaced formaldehyde many decades ago as a preservative. “We don’t want to take a step back to that chemical. Everyone is looking for better alternatives.”
So until consumers decide they’re happy storing cosmetic products in the fridge, most companies will continue to use parabens while searching for preservatives without estrogenic qualities. Meanwhile, scientists like Darbre aim to add to the body of evidence to clarify the debate.
Notes Ménard: “I’m sure that in the next 10 years, parabens will be phased out. That may not be so much because of conclusive evidence as consumer demand.”

Tuesday, 3 November 2015

3 Easy Ways to Be More Confident

Feeling good about the skin you’re in—and having a healthy body image in general—has been something we hope all women regularly nurture, but it’s always nice to have some quick tips to pass along. 
These are our three favourite tips for improving your confidence:
1.) Instead of stepping on a scale, set goals that aren’t weight-related. Ideas: Try to hit 10,000 steps on your fitness app every day, do a couple more push-ups than usual, or work an extra serving of veggies into every meal.
2.) Try mindfulness and being present. Slowly count 30 of your breaths, walk slowly and notice how your feet support you with every step, or lie down and think about how each part of your body feels.
3.) Flip the script on yourself. When you start to put yourself down, immediately take out a piece of paper or your iPhone and list three things you love about yourself.
Suddenly, the imperfections you find in yourself seem so trivial, don’t they?

Monday, 2 November 2015

Latest Workout Update....

Incase you never read my update on my latest workout routine I am testing here is a quick reminder....

...I have currently been doing a routine based on ballet/dancers exercise. It involves 8 exercises that target the arms, back, core and legs.

I have had a few days missed due to a busy schedule but have been back on track for the last 4 days.

The thing that I like about this routine is that it doesn't take too long and I can really feel the effects of it. I will be continuing with it for the next 2 weeks and then will be back with a final report and a link to the workout.

Wednesday, 28 October 2015

Strawberry Lemon Sorbet


  • lemon, seeded and roughly chopped, plus juice of 1 or 2 more lemons
  • 2 cups sugar
  • 2 pounds strawberries, hulled


1. In a food processor, pulse chopped lemon pieces and sugar until combined. Pour into a large bowl.

2. Puree strawberries in food processor and add to lemon mixture, along with juice of 1 lemon. Taste and add more juice as necessary. (Lemon flavor should be intense but not overpower strawberries.) Pour mixture into an ice cream machine and churn until frozen. Serve immediately, or transfer to a lidded container and freeze until ready to serve.

Strawberry Sorbet Recipe

  • Prep Time: 
  • Total Time: 
  • Yield: Serves 1 1/2 Quarts

Nutritional Information

Calories per serving:157
Fat per serving:0g
Saturated fat per serving:0g
Cholesterol per serving:0mg
Fiber per serving:2g
Protein per serving:1g
Carbohydrates per serving:40g
Sodium per serving:1mg
Iron per serving:0mg
Calcium per serving:



Tuesday, 20 October 2015

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What To Expect From Your Body During Your 50's

During our 50s we have entered the menopause and there are no clear guidelines with this because each and every woman has different experiences, but most of the changes in your bodies during this decade are related to the menopause.

Loss of interest in sex.

Helen notes that due to your hormonal changes and a drop in oestrogen levels women are likely to experience a low libido and vaginal dryness during this stage of their lives.

Weight gain around the stomach.

It is around this time that women may notice stubborn weight gain around the stomach, which is highly difficult to work off.
Helen says: 'Women may experience more central weight gain, 'fat around the middle' as metabolism slows down, more stress and lower hormone levels (particularly testosterone).'

Anxiety, depression and low mood.

Changes in lifestyle can cause various changes to mood in our 50s.
The rapid hormonal changes of the menopause can also cause drops in mood, or even anxiety and depression.

Helen says: 'Feeling quite low during this time is common as family dynamics change (children may have left to go to university) and life is reevaluated.'

Bones become weaker.

Unless you break a bone or suffer joint pain this effect of ageing is generally symptom-less, which is why is it key to pay attention to it.

Your bone density is a key part of health as you get older.
Helen says: 'Osteopenia or osteoporosis need to be taken seriously, whether you are or aren't on medication.'

Helen points out that no woman is the same and while some may have suffer some symptoms others may experience different ones – or none at all.

She says: 'Following a low sugar and alcohol and higher protein and brightly coloured fruit and vegetables is key to balancing blood sugar and supporting all of the above symptoms.'

She adds: 'Regular exercise is essential to keep endorphins high, healthy weight and bones strong.'

The rapid hormonal changes of the menopause can also cause drops in mood, or even anxiety and depression

Monday, 19 October 2015

What To Expect From Your Body During Your 40's

Libido may be dwindling.

Helen Ford says: 'Libido may be dwindling which could be due to lower hormones or just because we are exhausted with day to day life.'
The nutritionist recommends eating foods with omega 3 and stocking up on vitamins to combat the slump.

She says: 'Think about eating more oily fish and nuts and seeds to provide the anti-inflammatory omega 3 oils. 
'Incorporating phytoestrogens such as fermented soya, lentils and chickpeas, flaxseed which have hormone balancing properties. 
'A multi vitamin and mineral with more magnesium and calcium is important, with fish oil and additional Vitamin D.'

Pre-menopausal symptoms may appear.

Many women don't expect to see symptoms of the menopause until their 50s, but Jane Mitchell says that some can expect them much earlier.
'The fact is that your body only has so many eggs,' she explains. 'As soon as they are used up you will see the signs of menopause.'
'It can come as a shock to some women.' 
The nutritionist adds that the best way to reduce symptoms is to exercise and cut out sugar and alcohol. 

Your facial features change.

Dr Maryam Zamani adds that the structure of our faces can change quite significantly in our 40s.

She says: 'The fat in the face can be lost and this significant volume loss can create jowls and the hallowing of the temples.
'The nose is affected as well, and tends to dip downwards. The lips lose volume. Facial structure can be affected with bone loss and this leaves women with sunken looking eyes and increased sagging.'

Joints may start to crunch and creak.

Arthritis Research UK’s ageing expert Professor Janet Lord, Director MRC-ARUK Centre for Musculoskeletal Ageing Research in Birmingham says that women should look out for their bones becoming stiff or crunching as this may be a sign of osteoarthritis, the most common form of arthritis.

It is increasingly common for people to suffer it from their late 40s.

Professor Janet says: 'In this condition, the surfaces within your joints become damaged so the joint doesn’t move as smoothly as it should. Risk factors include genetics, obesity, age and previous joint injury. 

'We don’t fully understand why it’s more common in older people, but it might be due to your muscles weakening and your body being less able to heal itself, or your joint slowly wearing out over time.'

Watch out for the next post - What to expect from your body during your 50's

Nutritionist Jane Mitchell says the best way to reduce menopause symptoms is to exercise and cut out sugar and alcohol


What To Expect From Your Body During Your 30's

Your 30s and your 40s are a time during which your hormones tend to balance out. This means most of the changes that happen to your body are influenced by lifestyle choices, explains Jane Mitchell, a nutrition and weight loss expert, and founder of Jane Plan - a diet delivery service.

You lose muscle tone.

According to Jane the process of muscle atrophy, which is basically when the muscles shrink, begins in your 30s, although it is more pronounced in later life.
She says: 'At this point a lot of women start looking in the mirror and thinking "I'm not as a toned as I used to be"'.

She recommends adding resistance training or weight lifting to your exercise plan to help tackle muscle shrinkage.
Stress at work will cause weight gain
'There is a myth that women start to gain weight during this time,' says Jane, 'But this depends more on your lifestyle than your age.'

The nutrition expert says that women who are still working are likely to spend a lot of time at their desk and have a sedentary lifestyle, which can be conducive to an expanding waistline.
 Women who have children later than their 30s often say they never get their pre-baby stomach back and this gets worse the longer you leave it to have a child
What's more, high stress levels can cause a reactionary release of hormones encouraging you to store weight around the middle
She explains: 'When we are stressed our fight or flight hormones kick in, which make the body think "I should protect myself" and so you store weight around the vital organs. This is what causes the weight gain in the middle.'
Your face becomes slimmer and more angular 
Dr Maryam Zamani an ophthalmologist, oculoplastic surgeon and leading aesthetic doctor says that a woman's face will be come noticeably thinner in your 30s.
She explains: 'Women experience volume loss in the mid face and chin because we are producing less collagen. The face can become more angular and slim, which can also look ageing.' 

Your body stops bouncing back.

As your metabolism slows down your body will take longer to bounce back, says Jane, but this is most noticeable when it comes to pregnancy.
'Women who have children later than their 30s often say they never get their pre-baby stomach back and this gets worse the longer you leave it to have a child,' Jane explains.
She says stay-at-home mums are in the most fortunate position to get back to their post-baby weight as they will be active at home running after children, while women who return to work soon after giving birth will struggle the most.
'If you have just had a baby and you're back at work you will be stressed and pushed for time so you'll be grabbing food to eat and probably not having much time to exercise.

'That's when a lot of women struggle with weight issues.' 

Watch out for the next post - What to expect from your body during your 40's 

As you become settled in your career your lifestyle becomes more sedentary, which can lead to weight gain

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