Before any new, yet ancient, practice becomes well-researched and widely accepted, it typically goes through a phase where early adopters embrace it, experience its transformative, otherworldly effects, and share their experiences. That time is now. Scientific research is catching up, and studies are being published (read more below). Do you want to explore what energy healing could mean for you? Keep reading to learn more!
What Is Energy Healing?
Studies already show that the body has a biofield—an energy field that affects our health and emotions. When this energy is blocked or out of balance, it can lead to physical and emotional struggles. Energy Healing works by using high-vibrational healing energy to clear those blockages, helping you release fears, limiting beliefs, and emotional pain—so you can reconnect with your true self and live with more freedom and joy. The healer’s body acts as the conduit for these healing energies, channeling them into your energy field. This is why a machine can’t do the same—it’s the cleared open heart of the healer, intuition, and energy exchange that creates the healing experience.
The Science Behind It
If you’re sceptical, you’re not alone. Many people are unsure about Energy Healing because it’s not always well understood by traditional science. But as more research emerges, the results are becoming clear. For example, a recent study called Effects of Distant Biofield Energy Healing on Adults Associated with Psychological and Mental Health-Related Symptoms shows how energy healing can improve mental health. The research demonstrated how biofield energy healing significantly improved psychological and mental health-related symptoms, leading to better overall well-being. This kind of research is helping bridge the gap between ancient healing practices and modern science, showing that Energy Healing works on a deep, biological level to improve mental, emotional, and physical health. Energy Healing works by tapping into these frequencies, helping the practitioner to clear blockages and reestablish equilibrium. It’s not about simply “feeling better”—it’s about shifting the energetic patterns in the body to allow healing to take place
Amazing Results
I’ve been truly touched by the powerful shifts clients have experienced after just one Energy Healing session. One client spoke of feeling an incredible wave of calm, with emotional weight lifting and physical tension—especially around the heart and lower back—vanishing completely. Another shared how the session helped clear deep anxieties and blockages, leaving them feeling reconnected to their true self and filled with clarity. I receive similar feedback daily, so these types of results are the norm, not the exception. These experiences remind me just how deeply Energy Healing can transform not only the body, but the heart and soul, bringing a sense of peace, lightness, and renewed vitality.
Why Should You Try It?
Energy Healing isn’t just for pain—it’s for anyone wanting more joy, balance, and clarity. It helps you reconnect with your true self, heal from the past, and align with your highest potential. With growing scientific support, it’s becoming an essential tool for a healthier, happier life. Why not explore how energy healing could support your journey to greater balance and well-being? Each day brings an opportunity for personal growth and healing, and you deserve to experience the possibilities it holds.
What to Expect from an Energy Healing Session?
In your first Energy Healing session, you may experience a profound sense of calm and ease, as though a cloud has been lifted, leaving you feeling lighter and more centered. Many clients report an immediate shift in their energy, as if a heavy burden has been released. As your healing journey unfolds, you’ll begin to notice lasting transformations in your thoughts, emotions, and how you approach life. Energy Healing is more than just a temporary boost—it’s about creating deep alignment with your authentic self, shedding old patterns, and embracing a life full of vitality, joy, and balance. Whether you choose a distance healing session, a virtual one, or hands-on work, the impact will be the same, as energy knows no boundaries of space or time. The healing power is just as potent, no matter where you are.
“These truffles are heavenly. I love how chocolatey and amazing they are, but you could easily add a mashed banana or avocado to the mix to increase the variety of nutrients in these balls. This recipe is simply a guide, so do experiment with your own medicinal ball combinations, such as cashew, date and coconut; apricots, turmeric and walnuts; or rose, vanilla and almond. Add your favourite adaptogen for a boost in the morning, a gentle pick-me-up in the afternoon, or a calming treat in the evening.”
Makes 10 – 20 Truffles
Ingredients:
100g/3½oz/1 cup desiccated/dried
shredded coconut
150g/5½oz/1 cup nuts of your choice
handful of pitted dates
2 tbsp coconut oil, melted
2 tbsp nut butter
2 tbsp cacao
pinch of salt
1 tsp vanilla extract
Optional Extras:
1 tsp Reishi mushroom powder
1 tsp Maca
1 tsp Moringa
1 tsp Ashwagandha
1 tsp ground turmeric
Method:
Pulse the coconut, the dates and then the nuts separately in a food processor until fine.
Combine all the ingredients including your favourite optional extras in a bowl, mixing well.
Roll into balls and place in the fridge for 30 minutes or the freezer for 15 minutes until firm. You can also roll your balls.
NB. Add a combination of these adaptogens and healing spices to really enhance the nutritional benefits of these truffles.
Extracted with permission fromThe Wanderlust Kitchenby Samantha Dormehl (Nourish, 2025). Available now.
In order to prepare and research for this article I type #tweenskincare into TikTok to see what comes up. And I am shocked.
Let me start by telling you that as a mum of two boys aged 10 and 7, skincare is not a common topic of conversation in our house. However, I have learned from friends who are girl mums of kids the same age that shockingly this is not just something their kids are talking about, but also actively purchasing skincare products and indeed using them too. My initial reaction was to go into mild panic (this is not an uncommon reaction for me, as my friends well know) as a wellness editor who has spoken to multiple dermatologists, skincare brand founders and facialists what I do know is that tween skin is very young and completely changeable making it totally unsuitable for almost any product on the market that finds itself on the shelves of retailers like Sephora and Space NK. And yet, there has been a growing number of young tweens (aged 9 – 12) who are actively buying products and using them on their skin daily. My TikTok search alone revealed hoards of young girls who can’t have been older than 12 and some as young as 6 or 7 conducting their own skincare tutorials using a selection of products designed for much older skin than theirs.
In fact, research conducted by Pai Skincare and the British Skincare Foundation has revealed that 1 in 4 UK tweens are using skincare products that contain strong active ingredients such as retinols and AHAs, which is known to harm young skin. Cut back to my TikTok search and what my hashtag also revealed was a bunch of videos with seemingly qualified Dermatology experts recommending the use of a number of skincare products for younger skin – brands that have beautiful packaging and in some cases have no doubt paid them to market their product to a young audience. It is no wonder that both young children who are watching this and parents alike are getting confused. One mum I spoke to said that her daughter as young as 11 was requesting SpaceNK vouchers for her birthday and following what influencers said on TikTok as her skincare advice. It wasn’t until she got older that she realised that many of the influencers that were spouting advice had no qualifications and had a sole purpose – to sell as much product they could so they could earn money from an affiliate code. Her mum didn’t know where to turn and how to help her, she wanted her daughter to feel included amongst her friends and this skincare trend seemed to be something that they were all into – but she also felt that maybe this was all happening too early. But without being armed with the science it’s very hard to convince a tween to think twice before purchasing potentially harmful products that look anything but.
What You Need To Know About Tween Skin:
Unlike adult skin, which has fully developed defences, both tween and teen skin are still maturing. However, tween skin is in a critical stage of development, producing less natural oil and lacking the protective benefits of C. acnes* that emerge in later puberty. As a result, strong active ingredients like retinol and AHAs can disrupt the skin’s delicate balance, stripping away essential moisture, altering microbiome composition, and weakening the skin barrier – leading to increased sensitisation, and potentially longer term, the onset of skin conditions like eczema. A study conducted by Pai Skincare and the British Skincare Foundation, that looks at the microbiome of our skin determined that while tween skin has greater microbial diversity than teen and adult skin, it has a significantly lower proportion of a key bacterial component – C. acnes – which plays a crucial role in skin resilience and barrier function. This means that tween skin is more vulnerable to environmental stressors like harsh cosmetic ingredients making it a terrible time for your kids to start experimenting with adult skincare.
What’s more, nearly half of the 1500 girls (all aged 9-12) that were surveyed for this piece of research reported redness, itching or irritation after using skincare products. And that is just the immediate effects – who knows about the potential harm this is causing their skin in the long run.
Other findings from the study that I found upsetting was that 43% of tweens are actively using multiple skincare products a week and 41% of tweens listen to influencers when choosing products.
So, instead of remaining shocked and helpless I decided that Hip & Healthy needed to shed some light on the tween skincare revolution and what we can do as parents and care givers to help our children adapt to this trend without harming their skin whatsoever. So we’ve teamed up with Pai’s #StaySkinSharp campaign that has been created in conjunction with Consultant Dermatologist Dr Zainab Laftah and The British Skincare Foundation to bring you a Do’s and Don’ts Guide to navigating skin products with your little ones.
DON’T TAKE ADVICE FROM SOCIAL MEDIA
Tween’s skin barrier is still developing, so complex multi-step skincare routines aren’t necessary and can do more harm than good. The most important step is a daily mineral SPF for protection. If they’re eager to start a routine, an ultra-mild cleanser and a lightweight moisturiser can be introduced as gentle additions. More products doesn’t mean better skin – sometimes, they do the opposite. So, help your tween focus on healthy habits over social media hype.
DO TALK ABOUT SKINCARE AS HEALTH CARE, NOT BEAUTY
We should be framing skincare as health care, not beauty. It’s important they understand how their skin differs from adults, and why strong actives aren’t suitable. Helping tweens to recognise common terms on ingredients labels, instead of trusting marketing claims, is a powerful way to build their confidence and make informed decisions.
DO USE SPF
There’s no “one size fits all”, but it’s important to introduce the use of a daily mineral SPF for protection early on. If they want to do more, then an ultra-mild cleanser and a lightweight moisturiser can be introduced. Skincare at this age should be about protection, not perfection.
DON’T ASSUME NATURAL IS BETTER
Not always. “Natural” isn’t a regulated term, and some ingredients, like essential oils or botanical extracts, can still be highly irritating. What matters most is that products are gentle, non-sensitising, and suitable for developing skin, whether natural or not.
DON’T USE ANYTHING WITH HARSH ACTIVE INGREDIENTS
Research shows that nearly half (48.4%) of tweens say they use skincare because they want clearer, blemish-free skin, but many don’t realise that certain products can do more harm than good. We frequently see strong actives like retinoids, AHAs, BHAs in products marketed on social media. Recent research from Pai Skincare shows nearly 1 in 5 tweens (18.9%) are using AHAs and BHAs thinking they’ll help with breakouts. However, using these strong active ingredients at such a young age can disrupt their skin barrier. Instead of harsh actives, help them focus on gentle, protective skincare that supports their skin as it naturally develops.
DO WAIT TILL YOU’RE OLDER
Recent research by Pai Skincare has shown that nearly half (44%) of tweens surveyed have experienced redness, itching or irritation after using skincare products. Skincare isn’t one-size-fits-all, and our skin barrier changes significantly through puberty. The skin barrier of children aged 9-12 years is not fully developed, making it far more sensitive and susceptible to damage than adult or even teen skin. Repeated use of strong actives can lead to long-term issues like barrier dysfunction, sensitivity, or even contact dermatitis.
DO GET ADVICE FROM PROFESSIONALS
Stick to reliable, expert-led sources e.g. consultant dermatologists, the British Skin Foundation or the NHS. For practical tips, Pai’s Stay Skin SHARP guide is a helpful starting point, giving parents and tweens expert-backed advice on what to avoid and how to build healthy habits.
Bayou Spa, nestled in the heart of Kensington, London, is the only modern holistic wellness space in the picturesque Kensington Church Street neighbourhood. Offering not only expert spa treatments but also transformative wellness workshops designed to inspire balance, healing, and self-discovery. With a philosophy rooted in holistic principles, Bayou Spa’s mission is to restore harmony, support longevity, and cultivate lasting health in everyday life. Understanding that true wellness is personal, Bayou takes a fully tailored approach to every client journey. Each experience begins with a one-on-one consultation to understand individual needs, ensuring treatments are tailored accordingly. The spa offers a range of services that are designed to melt away stress and bring back serenity, including therapeutic massages, rejuvenating facials, and beauty treatments.
To nurture the emotional and spiritual wellbeing of its community, Bayou Spa also curates monthly wellness workshops that celebrate mindful self-care. These offerings include guided breathwork, sound baths, grounding yoga and pilates sessions, and intimate creative and women’s circles—each experience designed to reconnect you with your inner balance. Through this integrated approach, Bayou Spa invites guests to experience a deeper form of wellness—one that transcends the surface and reaches the soul.
COMPETITION PRIZE
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One hour Relaxing Massage One hour Refresh and Glow Facial Classic Manicure + Pedicure £100 Gift Voucher + over £80 in result-driven skincare products + over £100 of Brand Partner Discounts
*Terms and conditions apply. Must be 18+ to enter. Competition closes on the 30 May 2025. Entries limited to the UK only.
It seems that beauty gadgets are everywhere we look and with such a wide choice, I was keen to find out, which ones are good for midlife skin and what should we be looking out for results wise and more importantly, investing in?
Before we go any further, I need to clarify that at home devices don’t replace any kind of in-clinic treatment undertaken by a doctor or trained clinician, which will be more intense and may involve more down time (which equates to healing time). At-home devices, however, are a more user-friendly way of getting results with no downtime and the key here is consistency if you want to see results… I like to think of these devices as a more intense version of your regular skincare routine, so let’s get started.
Starting at the top here as I am constantly hearing about friends concerned about their eye area – and this can be one of the first areas to show the early signs of ageing. Enter the current body LED eye perfector – this slips on like a pair of glasses and is very comfortable to use – the LED device incorporates natural light energy in the Amber, Red, Deep RED and infrared spectrums that can help to reduce fine lines and wrinkles and targets specific areas such as crow’s feet, brows and brow furrows and working within the layers of the skin to stimulate collagen and elastin production. The bonus is the treatment is three minutes so can be used daily whilst getting ready for bed!
Tip: Cleanse your face and apply serum or eye cream before the treatment for a double hit!
The benefits of cold-water bathing are everywhere. If, however, like me, you won’t be seen anywhere near icy water, never fear, the ice roller could be the answer! All the top facialists rave about the benefits of ice rolling your face which include a reduction in inflammation and redness, it also can help depuff the facial contours and reduce dark circles under the eyes and shrink pores. I have been doing this every morning for a while now, just a light roll across the entire face for a few minutes after cleansing and my skin feels great all day and is definitely more glowy as a result, not to mention cool!
Tip – don’t use it fresh out of the freezer – leave it out for about 3 minutes or keep it in the fridge to avoid freezer burn!
The Midlife hair debate
Let me clarify, I am talking about those pesky whiskers that seem to spring out of our chins and necks in midlife. It is a constant battle, and I am going to be honest, there is no simple solution here. It’s even worse if you have white or silver hair like me, as laser devices will not work on this colour of hair, so I urge you to embrace the laser removal whilst you still have pigment in your hairs! Some of my tried and tested home solutions are as follows:
I am a fan of the Smooth Skin Pure Fit(RRP £249) which I use on my lower face and neck weekly to keep any rogue hairs at bay. This is a hand held IPL device that has 3 treatment modes to accommodate sensitive areas and also has a little precision attachment for difficult areas such as the upper lip.
The increase in facial hair in midlife is alarming. I have therefore embraced the art of face shaving or dermaplaning as it has become known. I use this clever little device from Tweezerman (£18) a couple of times a week to ensure a smooth visage as it removes fine hairs and fluff and also exfoliates the skin at the same time, as a result, I have noticed that my make up sits better and lasts longer so a triple win!
Tip: I keep one at home and have one in my washbag for travel as you never know when a chin hair will appear trust me…
Think you know about micro current devices .. well think again, because Ziip is changing the game, and this little device is a literal gem. First off, it isn’t just about micro current with this tool, but also nano current – what’s the difference I hear you ask? Well micro current stimulates ATP (which is what brings energy to our cells) and boosts collagen production which gives a more sculpted and lifted effect on the facial contours and the nano current works at a deeper cellular level to enhance skin health, boost radiance and reduce fine lines.
The device links to the Ziip app on your phone, so that you can select the facial treatment you wish depending on your concerns – I love the “Instant Gratification” cycle which is 6 minutes of everything! If you are pushed for time just switch it on and benefit from a 4 minute signature treatment. One suggestion I do have here is that they include a travel case with it please as I want to take this with me everywhere!
Tip: use the Ziip Halo with the Ziip skincare gels, or simply get a conductor gel online.
Sometimes only a great massage will do, and I like to alternate my skincare to get maximum benefits. This is a great tool to have handy for an evening self-care moment and the Gua Sha will get into all those facial nooks and crannies… to lift and depuff but also to relax tense jaw and forehead muscles. Use in conjunction with a facial oil and check out master facialist Michaela Bolder’sInstagram for lots of different moves you can do either with your hands or a Gua Sha to depuff and sculpt.
There is nothing quite like a brisk body brush of a morning to get the circulation going and the skin tingling – in a good way – I have mentioned my love of body brushing in the past. I do this once or twice a week, but you can do it as much as you like. Benefits, according to the Leg experts Legology, include boosting circulation to the skin surface, lymphatic drainage and improved skin tone so a perfect all rounder to get us ready for summer! Use your body brush with gentle strokes on the skin in long, swift upward movements towards the heart (don’t scrub!).
Tip: Use Legology Cellu-lite oil after a body brushing session for added benefits.
Here at H&H, we love a beauty product, and have been lucky enough to try many of them – from serums to shampoos, moisturisers to masks. Our Beauty Awards are the culmination of all of those hours spent trying, discussing and recommending the very best beauty products that we have been lucky enough to try. So, without further ado, meet 2025’s beauty awards winners.
Say hello to glowing skin with Nooance’s award-winning Serum Mist. A refreshing facial mist that hydrates, brightens, and boosts your skin’s radiance. Perfect for an instant glow-up.
The ultimate skincare treat for a glowing complexion. This luxurious enzyme mask gently exfoliates, brightens, and renews your skin, leaving it smoother, softer, and radiant in just 10 minutes!
Brighten and refresh tired eyes with Elemis Pro-Collagen Eye Revive Mask. This cooling gel mask targets puffiness and dark circles, leaving your eyes feeling revitalized and looking smoother and more youthful.
This lightweight formula boosts hydration, plumps, and strengthens the skin, leaving it dewy, smooth, and visibly revitalized. Perfect for a glowing, healthy complexion!
Brighten and rejuvenate your complexion with Kai Skin Super C Serum. Packed with potent vitamin C, this serum helps to even skin tone, reduce fine lines, and boost radiance for a glowing, youthful look. The perfect skincare boost!
The perfect way to Soothe and repair your skin. This calming oil deeply nourishes, restores balance, and helps protect against stress, leaving your skin radiant and refreshed. Perfect for skin in need of a little TLC.
This serum will unlock the secret to youthful, radiant skin. Infused with copper peptides, this advanced serum helps stimulate collagen production, reduce signs of aging, and improve skin elasticity. It nourishes, firms, and smooths, leaving your skin looking revitalized, plump, and glowing.
The new, improved design of the CurrentBody LED Mask Series 2 offers a more comfortable and secure fit, ensuring better coverage and enhanced results. With its ergonomic shape, it wraps around your face more effectively, delivering targeted light therapy to reduce wrinkles, boost collagen, and even out skin tone.
Navigating the world of “clean beauty” products can feel like a confusing maze. Found Clean Beauty has taken the legwork out for its savvy customers as it is the UK’s first online retailer of truly clean skincare, haircare, and makeup products, completely free from all known human toxins. It has also become our trustworthy go-to in a world where what’s in products is not always as transparent as it should be.
This natural, multi-purpose balm is crafted to ease tension, calm sore muscles, and hydrate skin. Infused with healing botanicals like arnica and lavender, it’s the perfect remedy for a stress-free, soothing experience.
Wake up to radiant skin with Oskia’s Bedtime Beauty Boost. This luxurious night cream nourishes, hydrates, and revitalizes while you sleep, leaving your skin glowing and rejuvenated by morning.
We love Merit for its clean, minimalist approach makeup designed to enhance your natural beauty with effortless, high-performance products. Focusing on simplicity, their collection offers easy-to-use essentials for a fresh, glowing look, all while being cruelty-free and formulated with skin-loving ingredients. Perfect for those who want a polished yet pared-back routine.
Pioneers in natural beauty, the first Hauschka skincare products were launched in 1967. Since then we remain undeniably impressed with all their innovation and commitment to natural skincare and sustainability.
Saltee suncare smells so good that a mere whiff of it can transport me back to sitting by the pool in Provence in mere seconds. Plus it’s safe for the oceans and cruelty free.
Any product that has sufficient studies to back up the claim that it can increase your skin hydration by 50% after just one use has got my head well and truly turned! Tropic’s Smoothing Cleanser can do just that – plus it smells divine, removes make-up proficiently, fights free-radicals and contains green tea for an extra dose of antioxidant power. We love.
Ultra nourishing – and especially brilliant for dry or normal skin, this Glow + Restore oil is packed full of effective ingredients such as bakuchiol, a natural retinol, baobab and mongogo to hydrate and restore, and peptides to help stimulate collagen and improve fine lines.
There is a reason that this is REN’s number one bestselling product – it really is genius wrapped up in a very demure, very sustainable, package. I have used it for years and it is the only thing that doesn’t make me break out in spots. It also has the added bonus of being proven to protect skin against air pollution and is sensitive enough to be used on very dry or eczema prone skin too.
Great for smoothing out skin tone, blemishes and reducing the appearance of wrinkles, this Retinol Serum from Environ uses a tri-retinoid complex formula to create overall more resilient, healthier looking skin.
The cream I wish I had had growing up! Move over Sudocrem – as there is a new, much more effective, kid on the block. Inspired by a 70-year-old French beauty recipe, this violet-tinted “vanishing” paste helps reduce blemishes overnight by drawing out excess oil and calming inflammation and redness. Plus, one pot goes an awful long way.
Products like the InLight Night Balm and Line Softener Intensive are just a couple of the many products formulated for mature or menopausal skin. All products are 100% organic, water and synthetic free, handcrafted in Cornwall and packed full of powerful botanical ingredients.
I have long been a fan of the Moroccan Rose Bath Oil by Ren – in my view nothing can top it when it comes to transitioning from work/ kids to evening time. The Sesame Oil helps strengthen the skin’s natural moisture barrier, whilst the Damask Rose Petals help to uplift and revitalise the senses, leaving skin smelling delicious and ready for a relaxing evening.
Suffice to say that there is a whole category on Spa Ceylon’s website dedicated to Hair Wellness, which in itself shows their comitment to the haircare category. The Discovery Set will ensure that hair that feels brittle or weak can get well on its way to the glossy locks status it should be with ingredients such as Vitamin-rich Virgin Coconut & Aloe Vera to help reinforce, strengthen and fortify scalp and hair and restore balance.
Drawing upon African botanicals, LeLive is clean, eco-conscious, high-performance skincare brand. Recently launched, they Lelive believes strongly in the power of diversity and community is at the heart of this brand. Not only are we seriously impressed by the effectiveness of the products but the messaging and the purpose behind each and every one goes far beyond skin-deep results.
If you’re struggling with toning up post 40 and feel that you are losing the battle with your midlife middle, you’re not alone. Personally, as soon as I hit 40, it was like a switch had been flipped. I’d always been able to eat and drink what I wanted, but suddenly things started hanging around a little bit too much in certain areas that I simply couldn’t shift …
My answer was to hit the gym. I tried eating breakfast later, supper earlier, and keeping a 12-hour fasting window overnight. I didn’t quite manage intermittent fasting, but you get the picture. And guess what? Nothing worked. In fact, I gained weight.
Fast forward a few years, and we now know that as we age, we need a different approach—more variety in exercise, especially adding strength training and increasing daily protein intake. But here’s something you may not know: it’s not just what kind of exercise we do, but how much and how we do it that really matters.
I highly recommend listening to the Mel Robbins podcast episode featuring Dr. Stacy Sims, a world-renowned exercise physiologist and nutrition scientist. She explains that in midlife, women need to train differently.
Feel the Burn? Not Anymore.
I grew up on Jane Fonda workouts and endless step classes—it was all cardio, all the time. I thought that’s what I needed to lose weight in midlife too. But Dr. Sims says otherwise.
Ever wonder why you and your husband can follow the same workout and meal plan, and he gets leaner while you see zero change? Same here—and it drives me mad. Turns out, men and women respond differently to exercise and dieting, especially as we age.
We now know that strength training puts positive pressure on bones to keep them strong—especially important for women as declining oestrogen increases the risk of brittle bones. But it doesn’t stop there: resistance training also supports brain health by promoting neuroplasticity, and it boosts metabolism. Triple win.
The key? Don’t over-stress your body. Midlife women don’t respond well to too much metabolic stress. Think: heavier weights, fewer reps, more recovery. Good form is crucial too, since soft tissue injuries become more common with age. So, take it slow, focus on alignment, and build up gradually. In midlife, we need to be training in a way that supports our hormones, metabolism and health.
Wondering whether you should hit the gym machines or stick to dumbbells? Machines are often designed for 6-foot-tall men, so they may not fit your body unless adjusted properly. Dumbbells, on the other hand, recruit your stabilizing muscles—making them a great choice for most women.
And remember, exercising with a friend is a huge boost for mental health, so consider that too. Prefer solo workouts? Pop on a podcast or your favourite playlist and get going, there really is something for everyone.
Nutrition: Fuel First
Two of the biggest mistakes many of us make according to Dr Sims? Black coffee on waking and exercising on an empty stomach. Part of waking up is down to cortisol coming up anyway, but a black coffee first thing in the morning can keep cortisol elevated. For women, working out without fuel can actually lead to muscle loss and an increase in visceral fat (the kind that gathers around your tummy) because we are stressing our systems. A small protein hit before exercise—like a bowl of Greek yogurt or a protein shake—helps stabilize blood sugar, supports post exercise recovery, and can even positively influence your circadian rhythm leading to a better night’s sleep.
Nutritionist Emma Bardwell shares a lot of helpful advice on her Instagram page on how to get more protein into our diets and in her upcoming book : The 30g Plan, she shows us how to reach the guidelines of 30g of protein per meal, up our fibre intake and eat over 30+ plans a week to help us lose body fat, feel energised and improve our metabolic and digestive health. Emma’s recipes are easy and tasty. Her tips include:
Eat protein with every meal, plus plants and healthy fats.
Aim for 2 servings of oily fish a week (or take a good quality fish oil or algae oil for a vegan option).
Minimize snacking, alcohol, and ultra-processed foods.
Include 3 sources of calcium daily for bone health.
Supplement Spotlight: Creatine Monohydrate
The latest buzzword? Creatine. If you haven’t heard about this, then let me enlighten you. Creatine is naturally found in the body and 95% of it is in your muscles, ready to help you spring into action if required, the rest is found in your brain, liver, kidneys etc. Research has indicated that creatine plays a crucial role in the regeneration of ATP (adenosine triphosphate) which is a source of energy for cells. So, if you are suffering with menopause symptoms and are desperate to get on top of your fatigue and brain fog, then creatine could be for you. The main dietary sources of creatine are animal products, such as meat, but soy is also a good plant source.
A number of recent studies have shown that by adding 3-5g of creatine monohydrate to your morning routine can help in the following areas:
Muscle growth
Workout stamina
Post work out recovery and injury prevention
Cognitive function
I have just bought myself some from MyProtein and am adding a teaspoon to my protein shake each morning – I will keep you posted on the results!
Start your morning with a burst of flavour! These Lemon, Raspberry & Pistachio Overnight Oats are a delightful combination of creamy oats, zesty lemon, juicy raspberries, and crunchy pistachios. Packed with nutrients and perfectly balancing sweetness with a hint of tartness, this easy make-ahead breakfast will keep you feeling energised and satisfied. Whether you’re meal-prepping for the week or simply fancy a refreshing twist on classic oats, this recipe is a must-try!
To make the overnight oats, add the oats, chia seeds and ground flaxseed to a bowl and stir well. Pour in the yoghurt, lemon zest and juice, syrup and Rude Health Chilled Soya Drink with Calcium. Stir really well until creamy, cover and leave overnight in the fridge to thicken (or for 4 hours).
For the raspberry chia jam, add the fresh raspberries to a saucepan and warm through for a few minutes, mashing with a fork. Once the raspberries and jammy, add in the chia seeds, stir well, and remove from the heat. Continue to stir and then store in a heatproof jar. Once cool, seal tight and store in the fridge for 5-7 days.
To serve the oats, add spoonfuls of the raspberry chia jam to the bottom of two jars (or bowls) and top with some of the oat mix, some more raspberry chia jam, some pistachios and then repeat with more oats. Serve with the yoghurt, pistachios, fresh raspberries and some extra lemon zest.
Enjoy straight away or seal tightly and keep in the fridge for 1-2 days.
Recipe by plant-based recipe developer and cookbook author, Nourishing Amy
In this edition of Hip & Healthy’s Beauty School series, we’re shining a spotlight on exosomes – aka the tiny messengers shaking up the skincare scene. These little wonders are derived from stem cells, and they’re seriously changing how we think about skin rejuvenation. Think of them as your skin’s personal delivery service, packing potent growth factors and signalling molecules to kickstart repair and regeneration. It’s no wonder experts are calling them the next big thing in anti-ageing, and they’re quickly moving from lab to luxury serums.
But what exactly are they and how should we be using them in our skincare routine? We tapped Dr. Aman Harghandewal, Aesthetic Doctor at ZEN Healthcare, to find out everything you need to know. So, get ready to swot up on this must-have beauty ingredient and bag yourself an A+ when it comes to all things exosomes.
So, What Exactly Are Exosomes and What Do They Do?
Try to think of exosomes as tiny messengers that work on helping skin cells to communicate and repair themselves – they are small extracellular vesicles (tiny bubbles released by cells) packed with proteins, lipids, and genetic material that play a key role in skin regeneration. In aesthetic treatments, exosomes from stem cells help increase collagen production (for skin cell rejuvenation), they speed up healing, and help to reduce inflammation. This makes them a game-changer for tackling issues like ageing, pigmentation, and recovery after treatments. Exosomes can be sourced from humans but it’s still not legal in the UK due to safety and ethical concerns. This restriction stems from regulations that ban human origin ingredients in cosmetic products primarily to mitigate risks such as disease transmission and immune reactions. Instead, they’re sourced from alternative sources of exosomes, including plant derived, animal derived, and biosynthetic lab engineered options.
Can All Skin Types Benefit from Them?
Absolutely! Because exosomes work deep down at a cellular level, they’re suitable for all skin types, whether you’re sensitive, dry, oily, or prone to acne. Instead of irritating your skin, they help strengthen it, improve hydration, and calm things down. They’re amazing for mature skin because they boost collagen and elastin and are also great for dealing with redness or irritation.
What’s the Best Way to Incorporate Them into a Skincare Routine?
Exosomes work even better when paired with in-clinic treatments such as microneedling, laser therapy, or chemical peels. These treatments create tiny channels in your skin, allowing the exosomes to penetrate deeper and get to work more effectively.
When using them at home, exosome serums or creams should be applied after cleansing and before your heavier moisturisers so they can really soak in. And because they help repair skin, they’re a great addition to your routine after a procedure.
What Are the Pros and Cons of Using Them?
Exosomes in skincare offer promising benefits like enhanced skin rejuvenation, reduced inflammation, and improved hydration due to their ability to deliver growth factors and proteins directly to skin cells – the downside would be (as with any treatment) there can be mild side effects such as redness, swelling and/or skin irritation.
Are There Any Misconceptions about Exosomes You Want to Clear Up?
One big one is when people say exosomes are the same as stem cells, but they’re not. They come from stem cells but don’t contain any live cells themselves. They just send signals to help your skin work better. Another myth is that all exosome products are equally good, but the truth is that where the exosomes come from and their quality makes a huge difference. That’s why it’s important to choose medical-grade treatments from trustworthy providers rather than just buying any exosome product you see.
Any Other Interesting Facts About Exosomes That People Might Not Know…
Exosomes aren’t just changing skincare; they’re also significantly impacting regenerative medicine! They’re being studied for hair growth, wound healing, and even treating brain conditions. Some experts even say that exosome therapy is the ‘next generation of PRP (platelet-rich plasma)’ because it’s more powerful and doesn’t require using a patient’s blood.
You can set the tone for the day with your morning rituals, so we asked some top Wellness Experts how they rise and shine for some early morning inspo! From leading celebrity Nutritionists to top Wellness Entrepreneurs we like to learn from the best…
“I wake up with a sunrise Lumi light alarm clock, which helps mimic natural dawn and makes getting up in winter easier and I then have a huge glass of water to rehydrate and support cognitive function. Before breakfast I always get outside for either a dog walk or a slow gentle run – exposing myself to natural light which is key for regulating circadian rhythms and boosting morning alertness. Breakfast is non-negotiable – I opt for high-protein Greek yogurt with Myota fibre blend, maca powder, flax, pumpkin, and chia seeds, frozen blueberries, and homemade roasted nut muesli. This combination keeps me energised, focused, and ready to tackle the day ahead.”
“The alarm goes off and I’m up and stretching for at least 5 minutes before showering. Some simple yoga stretches of the hamstrings, glutes and shoulders together with tapping of the scalp generate the blood flow and energises the mind and body. Making a ginger and orange shot every morning kick starts the day and then a bowl of muesli topped with fresh berries. After getting my 14 year old daughter together, it’s off on the school run and then a walking 15 minute mediation after drop off.”
“I start each day with a glass of water with my BodyBio electrolytes. I then reach for a matcha – I’ve been using OMGTea recently and it’s next level. I add in my Ancient & Brave collagen into my milk frother which makes the froth even better. I spend about 5 minutes doing my skin care using Dermologica Hyaluronic Acid and Face Moisturiser. Most days start with gym clothes and getting outside and walking my dog followed by a 20 minute at home pilates class with @pilatesbybryony. By this time around 10am I am quite hungry for breakfast and my go to at the moment is my homemade puffed quinoa granola with Manilife peanut butter, Biomel cacao chia seed pudding with yogurt.”
“As a morning person, I hop out of bed feeling pretty perky. I boost my energy by splashing cold water over my face and neck. This helps to increase the natural morning surge of stress hormones and suppresses the sleep hormones. Next step is a non-negotiable pint of structured warm water with the juice of half a lime, a tiny sprinkle of sea salt and a generous grating of fresh root ginger. Next, I get on with the numerous morning chores, including getting outside to feed the birds and wander around the garden, ensuring I am getting a good dose of early morning daylight – so good for programming my brain for sleep 16 hours later. I then make myself my one coffee of the day. Using freshly ground, mould-free beans and an ancient stove top coffee pot that adds to the ritual and the flavour, I sit and savour my coffee, which often has a dash of organic double cream to soften the bitterness but keeps me in my fasting window. I’ll look at my sleep data from myOura ring but otherwise stay off screens until later. Then I will exercise, walk the dogs, and come back to a white tea and a protein, polyphenol and fibre-rich breakfast.”
“I’ll start with a mat Pilates flow followed by some stretches, before jumping into an ice bath for a three-minute cold plunge. I like to set myself challenges which I keep track of via a habit tracker – in January I managed to complete an ice bath every morning! When we get to coffee, I like to incorporate functional mushrooms such as Lion’s Mane to give me full clarity and ensure a productive day ahead.”
“Sharon and I live together with our two children. We decided to move in after both our divorces. We are morning people – up no later than 6am – and both start the day with meditation, setting our intentions and doing a mini-visualisation. I force myself to do this, as I have a tendency to be drawn down a negative rabbit hole, picturing myself as a checkout lady in my 80s. Then it’s straight to a morning cup of Funki Coffee. We normally take our coffee with us on a walk first thing (often still in our pyjamas with a jumper on top). We stroll around our local park with our dog, chatting through all our business ideas. Once we get home, it’s time to wake the kids up… and then the mayhem begins.”
“I start the morning with a hydrogen infused water using my hydrogen bottle. I brush my teeth and then scrape my tongue. I wash my face and I do a jaw massage, then I add a rose toner, and when I put my face cream on I do a stimulating lymph massage. I then go downstairs with my son and whilst I prepare his breakfast and lunchbox I make myself a warming digestive tea and he has water and plays. We then have breakfast together, I take my supplements, then take him to nursery.”
“My number one habit is never hitting the snooze button – instead, I hop straight out of bed at 6am and into the shower. One of my favourite morning rituals is dry brushing before my shower. I then try to get through as much of my skincare and makeup routine as I can before it’s time to switch into mum mode. Luckily, as a fitness instructor, my daily uniform is leggings and a top, so getting ready is pretty quick and easy! Once my son wakes up, I make myself a mushroom latte alongside a big glass of water. After the nursery drop off I teach live classes for The Barre Coach app members. Then at around 8.30am I refuel with a breakfast wrap paired with Free Soul greens and my morning supplements (multivitamins and collagen) – simple, nourishing, and energising.”
“I’m normally up by about 5:15am, when I sit quietly in the front room, have the window open so I can hear the birds, and it’s so peaceful. I meditate, write in my journal and reflect. I then draft my ‘thoughts for day’ which I post every day on Instagram, LinkedIn and Facebook. I drink hot water and lemon first thing in the morning. I love having those three hours between 5am and 8am that are just mine. After that I often go out for a walk around the block before I start work. I also prioritise going to bed early, usually at 9:30pm.”
“After rising to the sound of gentle waves from my Lumie alarm clock (my phone doesn’t get switched on for at least 30 minutes after waking), I start my day with a somatic check-in. I then engage in 10 minutes of deep, diaphragmatic breathing to switch from sympathetic to parasympathetic (fight-flight to rest-and-digest). Then it’s time for my sensual embodiment practice, which engages all of the senses. I close my morning practice by allowing my body to intuitively take on the shape, movement and expression that it naturally wants to. This could be shaking, dancing, stomping, jiggling.”
Alice Palmer’s designs are iconic – her style has become synonymous with creating cosy, comfortable spaces that are fun, colourful and undeniably chic. Mum to three kids and Founder of Alice Palmer & Co, we asked Alice for her tips on how to create the perfect easter tablescape.
“Create a colour scheme. A yellow and green colour scheme is great for Easter – fresh and Spring-like.“
“It’s all about Layering. Layer two tablecloths together in different prints or patterns to add impact.“
“Bring the Outside In. Big bunches of mimosa are great as a statement table piece and I love using seasonal fruit and vegetables for tablescaping and as candleholders. Add some Spring potted plants on the table to bring a bit of the outside in.“
“Easter is Fun. Bring in some fun by adding seasonal things like eggs and baskets.”
If you love unfussy, flavour-packed food made for sharing, Stay for Supper by Xanthe Ross is a cookbook you won’t want to miss. Celebrating simple, seasonal ingredients and effortless hospitality, this collection of recipes is all about bringing people together around the table—whether it’s a relaxed weeknight meal or a laid-back gathering with friends. We’re sharing a taste of what Stay for Supper has to offer with three delicious seasonal spring recipes: Cannellini Bean & Parsley Dip, a smooth, herby dip perfect with crusty bread or crunchy vegetables; New Potato, Asparagus, Chive & Egg Salad, a fresh and vibrant dish that sings of spring, with a creamy dressing that ties it all together; and Whipped Ricotta & Asparagus Bruschetta, where light, creamy ricotta meets tender asparagus on crisp toasted bread for an irresistible bite. These recipes showcase Xanthe’s knack for creating simple yet elegant dishes that highlight the best of each season, so why not gather your ingredients, invite a friend or two, and stay for supper?
Cannellini Bean & Parsley Dip
This is a recipe that I created out of a desire for a dip that felt a little different to the hummus that I was making on repeat. I love adding herbs to dishes as not only do they add flavour, but also freshness and colour. Parsley is a strong herb, so feel free to reduce the quantity if you would like. I often use the addition of cold water in my dips and dressings to create a smoother consistency.
INGREDIENTS – Serves 6
1/4 bunch of fresh flat-leaf parsley, leaves roughly chopped, plus extra to serve
2 × 400g (14oz) tins of cannellini beans, drained and rinsed
2 tablespoons extra virgin olive oil, plus extra to serve
juice of 1/2 lemon
2 tablespoons cold water
sea salt and freshly ground black pepper
crackers, crisps (chips) or raw vegetables, to serve
METHOD
Put everything into a food processor and blend until smooth. Check the seasoning, then serve the dip piled onto a plate with crackers, crisps (chips) or raw vegetables. Finish with a drizzle of olive oil and a sprinkling of parsley.
New Potato, Asparagus, Chive & Egg Salad
When I lived in Wales, I lived a mile away from a field of asparagus and so had the complete pleasure of having a constant supply of it in my kitchen and would often make this salad often with new season potatoes. Asparagus is a perennial vegetable to grows in the same field year after year. When you see how much of a commitment it is, how it grows and how time-consuming it is to harvest, you really appreciate what a special vegetable it is. You can keep the skin on the potatoes, but I find that more flavour is absorbed by them when they’re peeled. This salad really is the epitome of spring and embodies the excitement of the season ahead.
INGREDIENTS – Serves 4
750g (1 lb 10oz) new (baby) potatoes, halved
400g (14oz) asparagus, woody ends snapped off and halved lengthways
4 medium eggs
1/2 teaspoon Dijon mustard
juice of 1/2 lemon
1 tablespoon good-quality mayonnaise
4 tablespoons extra virgin olive oil
1/2 bunch of fresh chives, finely chopped
1/4 bunch of fresh mint, leaves picked and finely chopped
sea salt and freshly ground black pepper
METHOD
Half-fill a saucepan with very generously salted water: it should taste like seawater. This will ensure that the potatoes are seasoned all the way through rather than just on the outside. Add the potatoes to the pan, bring the water to the boil and cook the potatoes for 12–15 minutes until they can be easily pierced with a fork. Be careful they don’t overcook and go fluffy. Drain the potatoes and set aside.
Bring the pan of water back to the boil, add the asparagus and cook for 2–3 minutes until tender but with some bite, then drain and run under cold water to stop them cooking any further.
Bring another small saucepan of water to the boil and add the eggs, using a ladle or a large spoon. Cook for 7 minutes, then carefully remove the eggs (keeping the pan of water) and put them into a bowl of cold water. When they are cool enough to handle, peel and halve them and set aside.
Whisk together the mustard and lemon juice in a small bowl, then stir in the mayonnaise and finally whisk in the oil. Season with salt and a generous amount of pepper.
Combine everything in a large bowl along with the herbs and gently toss the dressing through the salad.
Whipped Ricotta & Asparagus Bruschetta
I was inspired to cook asparagus this way after trying a dish at the very beautiful Atelier September in Copenhagen. They served the asparagus cut into rounds like this and I’ve done it a lot since. The British asparagus season is so short that I try to cook with them every day when they’re around. This means that later in the season, I may be searching for ways to cook them that keep me inspired. Something simple like cutting them differently satisfies that for me, and I love the delicacy it gives to the asparagus. Asparagus always matches beautifully with dairy because of its freshness.
INGREDIENTS – Serves 4
200g (7oz) ricotta
zest and juice of 1/2 lemon
2 tablespoons extra virgin
olive oil
2 × 250g (9oz) bunches of asparagus
4 slices of bread, toasted
sea salt and freshly ground black pepper
METHOD
Put the ricotta, lemon zest and juice, 1 tablespoon of the olive oil, a sprinkle of salt and a generous grind of pepper into a bowl. Whisk until smooth and light.
Snap the woody ends off the asparagus, then cut them into 1cm (1/2 inch) rounds. Fill a bowl with cold water and ice and set it to one side.
Bring a large saucepan of generously salted water to the boil, then drop in the asparagus pieces and cook for about 1 minute. You want the asparagus pieces to remain crunchy, so be careful not to overcook them. Drain and transfer straight to the ice bath. This will stop the cooking and also help the asparagus keep their fresh green colour.
Cut the slices of toast in half and lay them on a plate. Spoon some of the ricotta onto each piece, then use the back of your spoon to spread it across the toast.
Drain the asparagus and pat them gently dry with a dish towel. Put them into a bowl, drizzle with the remaining olive oil and season with salt and pepper. Mix gently, then top the whipped ricotta with a generous spoonful of the dressed asparagus. Season again if you like, then serve immediately.
