Women's Health UK 09.2022

Welcome to the ISSUE
100th issue of
Women’s Health

Can you of the decade, while declaring You’ll notice more features about Join the
remember the to my colleagues on the weekly sexual health and sexual wellness, squad
first issue back fashion title I was working on that, as it’s our annual Sex Issue. If you
in February one day, I would be the editor of want to be informed, surprised and For daily reads
2012, with Kate Women’s Health. And here I am, – if you’re anything like me, left just womenshealthmag.
Beckinsale on at the helm of its 100th issue. It’s a a little red-faced – turn to ‘We’ve
the cover? I can ‘pinch me’ moment – and a privilege Googled All The Sex Terms So You com/uk
picture it vividly. As obsessed with I’ll never take for granted. Don’t Have To’ (p101). You’ll know
wellness then as I am now, I felt like your edging from your xenophilia Follow us
I finally had a magazine that spoke In the 10 years Women’s Health (and much, much more) by the @womenshealthuk
directly to me. Suddenly, health has been on the newsstands, much end of it. And I hope you find ‘The
was cool, rather than wholesome. has changed in the realm of female Sex Lives Of Others’ – in which five Watch us on YouTube
It’s thanks to Women’s Health health. Our gynaecological health is women open their sex diaries (p88) Women’s Health UK
that I first heard the term ‘fitness no longer shrouded in shame. We’re – as fascinating as I did.
PHOTOGRAPHY: RACHELL SMITH; MATTHEW MONFREDI; STUDIO 33 influencer’ and became obsessed owning our periods, along with
with an Australian trainer called their potential to impact our lives, I’m hoping to be on a sunlounger
Kayla Itsines. Kayla went on to while the peri/menopause is finally in Greece with a cocktail in hand
become the most famous trainer in getting the airtime it deserves. But by the time this issue comes on
the world – gracing the cover of this it’s not all good news. The UK has sale. Wherever this letter finds
very magazine four times – but the largest gender health gap in the you, I hope your set-up is every
you’d have read about her here first. G20 (the world’s most developed bit as gorgeous as mine.
It’s also because of these hallowed economies). Gynaecological waiting
pages that I started to appreciate lists are longer than any other area Until next month…
the importance of strength training of medicine since the pandemic and
– pivoting my cardio-heavy workout childbirth remains significantly Claire Sanderson
programme to a much more holistic riskier for Black women than white Editor-In-Chief
approach that’s given me a stronger women. On p96, senior editor
and healthier body. Roisín Dervish O’Kane speaks to Follow me on Instagram
I watched as my favourite some of the most influential women @clairesanderson
magazine became the fastest- in female health today to ask what
growing female publishing brand lessons we should take from the
past decade into the next.

Meet your
Women’s Health
Collective Expert
Panel fitness stars

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With training plans for every discipline,
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CO-CONSPIRATORS

Victoria Joy



September

Know How Eat Smart Best Body Beauty Lab

9 | IF YOU DO ONE 33 | THE BREAKFAST CLUB 55 | THE RIGHT DIRECTION 75 | KEEP IT SIMPLE COVER PHOTOGRAPHY: DANIELLA MIDENGE. STYLING: KRISTEN SALADINO. HAIR: NIKKI LEE USING GREAT LENGTHS. MAKE-UP: KELSEY DEENIHAN
THING THIS MONTH... Six recipes for a stylish and Try this full-body routine that It’s high time our skincare
substantial start to the day covers all movement patterns routines went back to basics
10 | IN THE KNOW
News you can use, direct 40 | WH LAB 60 | STRIKE A POSE 80 | #SKINSHELFIE
from the science lab The best low- and no-alcohol Yoga’s good for a lot of things, Take a peek inside Ada
tipples to help you do happy but can it enhance your desire? Ooi’s bathroom cabinet
12 | ASK WH hour without the headache
What should your rest- 64 | EYES ARE THE PRIZE 82 | IT’S ONLY NATURAL
day meal plan look like? Strong Mind Your essential guide to Seven big haircare myths,
keeping your corneas debunked. You’re welcome
14 | FOOD FOR THOUGHT 43 | DON’T FAKE IT happy and healthy
With fructose being linked to #Authenticity has now Features
metabolic disorders, is it time reached the bedroom. 65 | HOW I GET FIT DONE
to limit your fruit intake? Is faking it finished? Minreet Kaur has a passion 88 | THE SEX DIARIES
for getting her local south Five women share intimate
15 | MOVE OF THE MONTH 49 | IT’S GOOD TO TALK Asian community active details of their sex lives
Take your posture to heroic We need to rethink what we
levels with a new twist on know about consent. Here Wear Well 96 | TIME TO CELEBRATE?
the traditional superman are five simple strategies WH is 10 years old. We look
to do just that 67 | GET YOUR KICKS at what has – and hasn’t –
16 | DOES IT REALLY WORK? The inaugural WH Trainer changed for female health
Could pole dancing hold the 52 | BROAD SPECTRUM Awards are here. However over the past decade
key to body confidence? One One woman describes you choose to stay active,
WH guinea pig gives it a spin how society’s vast these are the shoes that 101 | A-Z OF SEX
misunderstanding of you need in your life A handy glossary of sexual
17 | SKIN DEEP asexuality impacted terms to help save your
Skincare has gone south – in her wellbeing blushes on Google
a good way. Here’s everything
you need to know about the 108 | WISDOM OF AGE
wonderful world of vajacials Will ‘I look old’ soon be
joining ‘I look fat’ as a
18 | WHAT HAPPENS WHEN conversational no-go?
…I get period cravings?
115 | YOUR BIG BREAK
19 | FIT KIT HERO Three once-in-a-lifetime trips
Meet the two-wheel triumph to add to your bucket list
that nails both comfortable
cruising and daily commuting 122 | ROUTE TO WELLTH
Musician Rebecca Lucy
20 | ASK THE WH FIT SQUAD Taylor, aka Self Esteem
Want to become a morning
workout person? Here’s how
to do it and what you’ll gain

6 | SEPTEMBER 2022

24

Hilary
Duff

Two decades in Hollywood
have taught our cover star
a thing or two about caring
for her body and her mind

SEPTEMBER 2022 | 7



Know How

If you do one
thing this month

Aim
for weekly
orgasms

WORDS: VICTORIA JOY. PHOTOGRAPHY: STOCKSY Make that at least four engaging in sexual activity
– if you’ve not experienced weekly were 28% less
the menopause yet. A UCL likely to experience early
study found that women menopause than women
who engage in regular who engaged in sexual
sexual activity – that is, activity less frequently
weekly – have a lower risk than monthly. We’re not
of experiencing early just talking missionary
menopause – when a with a partner, though;
woman’s periods stop sexual activity includes
before the age of 45. The intercourse, oral sex,
research, published in sexual touching and
Royal Society Open masturbation. All the fun
Science, is one of the stuff. According to the
largest and most diverse researchers, the theory
longitudinal studies into goes that if a woman isn’t
aspects of the menopause having sex, and there’s
transition, following no chance of pregnancy,
nearly 3,000 women the body chooses not
over a 10-year period. to spend its energy on
Participants who reported ovulation and directs
it elsewhere. Get at it.

SEPTEMBER 2022 | 9

69 NEWS YOU CAN USE ONE FOR
THE ROAD
Not the position, this time, Want the latest health intel? We’ve combed
but a percentage. Those the science journals so you don’t have to -
of us who subscribe to a If you sank more Sauv
plant-based diet are 69% In the than you’re proud of
more likely to be pursuing know this summer, hear this:
an open relationship than reducing your alcohol intake
those who eat meat, fish Cushioning by just one drink per day could
and dairy. That’s according the blow help reduce the loss of grey and
to data from the vegan white matter that leads to
and veggie dating app New research from the University of Bristol cognitive decline. A study*,
Veggly. News to share has shown that cuddling a cushion that which monitored the alcohol
with your matches. accurately simulates real breathing is as consumption of 36,000 UK
effective an anxiety-reliever as a guided adults, found the negative
SLEEP- effects of alcohol on the brain
WA L K I N G meditation. The cushion reduced feelings of to be accumulative, meaning
LUNGES anxiety among participants who were given each drink could be more
eight minutes to prepare for a (gulp) maths damaging than the last.
- Techniques such as mindful
New American test – a response researchers believe is drinking have been shown
Heart Association down to the way in which the cushion to help you develop a more
research shows that encourages a slower pace of breathing. intentional approach to alcohol.
resistance training
SPORTING WORDS: CELINE HEATH. PHOTOGRAPHY: ROWAN FEE. ARTWORK: PETER CROWTHER AT DEBUT ART. *UNIVERSITY OF PENNSYLVANIA
can beat cardio at inducing C H A N C E 
sleep. Different exercise routines
were given to 386 participants -
who struggled with sleep for Athletes with perfectionist
one year. The aerobics group tendencies are more likely to
notched up an extra 23 minutes burn out. After studying 250
per night, but those assigned athletes across various sports,
resistance training got an extra a team from the University of
40. Squat till you drop (off). Essex advises celebrating the
successes while reframing
SKIN IN failures as opportunities to learn.
THE GAME
THE TO-
- DO LIST
Researchers at the Babraham
Institute in Cambridge have done ENGAGE
what Cher couldn’t: they turned Sexual Health
back time. By exposing skin Week, 12-18
cells to four key molecules, September
they reprogrammed adult cells Sexual wellness begins
into induced pluripotent stem with sexual health. To find
cells, which function like their your nearest service and
more juvenile selves, too. Think: book an appointment, visit
producing more collagen rather brook.org.uk/find-a-service/
than slamming more doors.
READ
PENIS Yoga Saved My
F LY TR A P  Life by Sasha
Bates (£17.99,
- Hodder & Stoughton) 
A discovery seven Psychotherapist and yoga
years in the making teacher Sasha Bates on why
by researchers at yoga can be a powerful
Washington State mental health tool.

University could form the basis GO
of a new over-the-counter Verve Wellness
contraceptive. The team found Festival, Wiltshire,
that blocking a prostate-specific 17 September
antigen prevented sperm from From expert talks to
turning from a gel into the liquid wellness workshops on
state that lets it swim through breathwork, gong baths,
the female reproductive system. live music and countryside
rambles… For tickets,
see feeltheverve.com

10 | SEPTEMBER 2022



Know How

‘Protein intake should be avocado.’ As well Ask WH
as planning your
kept similar, but you may

want to reduce portions of gym-free day diet,

carbohydrate at meals if use the time well.

you’re doing less activity. ‘You can use rest days

What should Forexample,aquarterof to batch-cook meals

I be eating a plate of carbs instead or do food shopping
of a third or half a plate on
so there’s less to fit in

on rest days? trainingdays.’Tryingto when you’re training,’

gain muscle? You’ll want says Stewart, who also

Probably not much to keep your burrito bowl points to the important

different from usual, tbh. pretty full, Stewart says. role that sleep plays in

‘I always remind my ‘Building muscle requires buildingmuscle. ‘Stress

clients that rest days are energy, so cutting intake from training can also

recovery days and food is counterproductive,’ increase cortisol, so a

shouldn’t be reduced she adds. ‘If your appetite gentle walk, yoga or a good

significantly,’ says sports is lower, focus on more book are all great ways to

dietitian Kathryn Stewart energy-dense foods, such make the most of your rest

(@edible_evidence). as oils, nuts, seeds and days.’ And relax…

Now that’s a
square meal

12 | SEPTEMBER 2022

Why do I there are two reasons it your belly button on the Is plant-based
have trapped may happen. The first is right side of your body but it ‘meat’ worse
wind? simple: you’re eating a tad can spread, and is likely to be for you?
over-enthusiastically and associated with flatulence.’
From bloating to flatulence, swallowing more air as a That said, if you have other Been going faux in your
trapped wind certainly is a result, which you’ll feel high symptoms – ‘unintentional full English for years? You
riot of glamorous symptoms. in your stomach. ‘Chew food weight loss, passing blood may wonder if you’re still
It occurs when gas in your well before you swallow, and when you go to the toilet or getting the nutritional good
digestive tract builds up, and exhale in between bites,’ says still have pain after going to stuff. A recent study by Duke
Anthony Hobson, a clinical the toilet,’ says Dr Hobson University in the US found
scientist at the Functional – it’s worth a visit to the GP that meat products should
Gut Clinic. Avoid waiting for blood and stool tests to not be seen as ‘nutritionally
until you’re famished to eat, rule out anything serious. interchangeable’ with their
so you can take your time. How to relieve trapped wind? plant-based substitutes. But
Cause two? If your body has Short-term, taking a little that doesn’t mean either is
to work extra hard to break exercise, to get things moving better, says dietitian Isabelle
down food or if it’s not being in your gut, may help release Fry (diet-matters.com).
absorbed properly, as can be some of the gas. Try going for ‘Plant-based alternatives
the case when you eat foods a walk after you eat or doing tend to be lower in fat and
you’re intolerant to, you get some gentle yoga stretches. saturated fat, but also lower
gas production. ‘You’ll Massaging your abdominal in protein, iron and some B
usually feel this just below area might help, too. vitamins than meat. But that
doesn’t mean both can’t be
WORDS: MINI SMITH; CLAUDIA CANAVAN; JAKE HENRY SMITH. PHOTOGRAPHY: ROB WHITE. FOOD STYLIST: CARA HOBDAY. What can I Fight sulphur, that lower the level part of a nutritious vegan,
ADDITIONAL PHOTOGRAPHY: MICHAEL HEDGE; GETTY IMAGES. ILLUSTRATION: TIM BRADFORD AT ILLUSTRATIONWEB.COM do about my the flake of yeast on the scalp. They vegetarian or meat-inclusive
‘cut [its] fuel source’, says diet.’ It’s important, she adds,
dandruff? We’ll use its full name – Joshua Zeichner, director to know the difference in the
mild seborrheic dermatitis of cosmetic and clinical types of animal alts. ‘Those
– if you don’t mind. Affecting research at Mount Sinai made with whole ingredients
around 50% of adults, it’s Hospital in New York. Apply such as beans, vegetables
thought to occur when a directly to your scalp, rather and whole grains can boost
yeast called Malassezia (most than hair; you can use the fibre and micronutrient
of us have it) overgrows in suds to treat other flaky intake, but some are more
oily areas, often the scalp, skin in areas such as around processed, such as seitan and
explains dermatologist Shilpi your brows and nose. Scalp mycoprotein.’ The ‘realistic’
Khetarpal. Hard-to-banish scrubbers don’t contain any options can be great for
flakes and itching follow.  yeast-fighting ingredients protein, but consider their
but they help by coaxing salt and fat content, advises
Anti-dandruff shampoos patches off before they fall. Fry. ‘I’d always recommend
are treatments, often with ‘Removing the scales will whole foods over highly
zinc, ketoconazole or let medication get deeper,’ processed foods, but they
explains Dr Khetarpal. Use can still be a valuable part of
as part of a routine – they’re your diet.’ Bottom line? Your
no magic bullet – and with fake bangers aren’t better or
caution. ‘Scrubbing too hard worse than the OG, just opt
can cause irritation,’ she for more fibre-filled kinds.
adds. Heard the one about
coconut oil fixing dandruff? Red
Applying it to the scalp can ‘meat’?
actually increase some types
of fungus, per 2021 research . SEPTEMBER 2022 | 13
But a coconut oil derivative
called MCT oil contains
caprylic acid, which has
been shown in cell studies
to inhibit Malassezia cells.
See a doc or derm before
trying, advise experts. ‘Many
prescriptions we have are
generic, cheap and really
do work,’ says Dr Khetarpal.

Know How Food for
thought

Can you linking high consumption of fructose Any advice to limit sugar intake
– a natural sugar found in fruit – doesn’t apply to fresh fruit, though.
eat too with metabolic disorders, can you That’s because the fructose found
have too much of a good thing? in fruit is released into your
much fruit? bloodstream much slower and
A quick glance at the research doesn’t spike your blood sugar like
As new research links too much would suggest so. There’s a great a biscuit does. That fruit is also
fructose with metabolic disorders, deal of evidence to show that high packed with vitamins, minerals and
should you cap your fruit intake? intake of fructose is associated with antioxidants only makes the case
an imbalance in cholesterol levels, for eating more of it stronger.
With, perhaps, the high blood pressure and fatty liver
disease, along with other metabolic But it’s advice that comes with
exception of your disorders, such as heart disease. a caveat. Dried fruit is a more
But dig into how those studies were concentrated source of fructose, so
nightly eight hours, conducted and you begin to see the recommended portion size is
why fruit is actually innocent. smaller (30g rather than 80g). And
there are few health the way that smoothies and fruit
First, such studies were juice are processed releases sugars
targets as etched observational, meaning we can’t from the cells, making them ‘free’,
conclude with any certainty that which increases their sugar content.
into our collective the fructose was responsible. What’s It’s why you should stick to 150ml
more, they primarily investigated of fruit juice or smoothie a day.
THE EXPERT consciousness as the effects of high-fructose corn
Tai Ibitoye, syrup, which is a concentrated Still struggling to find the right
registered dietitian; the five-a-day. And form of fructose and a common balance? A 2021 study* concluded
type of free (or added) sugar that splitting your five-a-day into
taitalksnutrition.com yet, the number found in doughnuts, cakes and two portions of fruit and three
the like. It’s also one we should portions of veg is an optimal ratio.
keeps on climbing, all be reducing our intake of. Shooting for 10-a-day? Make it
three and seven.
with recent research pointing to Too much of
a good thing?
the benefits of upping your daily

intake of fruit and veg portions to

seven or even 10 a day – the latter

has been shown to help protect

against heart disease, high blood

pressure and some cancers.

There’s just one potential

snag. With studies

PHOTOGRAPHY: GETTY IMAGES; STUDIO 33. *SOURCE: CIRCULATION

1 2 3

PICK OF BLUEBERRIES KIWIS PEARS
THE BUNCH In addition to being a top Vitamin C is responsible Besides being an underrated
There’s a strong case source of fibre, vitamin C for everything from bone source of fibre, pears have an
for including this lot in and potassium, they’re health to wound healing, incredibly high water content
your five-a-day plans packed with antioxidants. and kiwis are full of it. You’ll – up to 85% – which makes
Two handfuls count as need to eat two small ones the fruit an excellent choice
one of your five-a-day. in order to make it ‘count’. as a between-meal snack.

14 | SEPTEMBER 2022

Move of POSTURE
the month PERK-UP

Back bonus LEVEL

Level up the traditional superman exercise
with this fresh resistance challenge

Relax your WHY WE LOVE IT: Gain
neck and superhero strength with this
shoulders total-body burner you can do
anywhere. The standard move
Keep your gaze Maintain a slight STEP 1 targets the posterior chain (all
straight ahead bend in your those back-of-bod muscles from
to avoid craning the neck down to the traps,
knees and elbows hamstrings, glutes and beyond)
your neck and activates the core, says PT
Kristina Earnest. Now, add the
STEP 2 pull-down and you put a major
emphasis on the tough-to-hit
lat muscles, which are key for
maintaining top-notch posture
and preventing lower back
pain. Super, we say.

LIE FACE DOWN, with your arms
extended in front and your palms
facing the floor. Hold a resistance
band in both hands, keeping a
slight tension in the band.

CORE AND GLUTES engaged,
lift your legs and arms off the
ground simultaneously.

STEP 3 SLOWLY BEND your elbows
to pull the band to your chest,
WORDS: JACQUELINE ANDRIAKOS. PHOTOGRAPHY: KATHRYN WIRSING. STYLING: ANN WANG. contracting your lats as you do.
HAIR: MADISON SULLIVAN/HONEY ARTISTS. MAKE-UP: JENNIFER NAM/HONEY ARTISTS Pause for at least 2 or 3 secs,
then extend your arms and lower
your legs to return to the start.

Pull the band in ! MODIFY IT
front of your Scale back by
WORK IT IN lifting only the
body, not behind This move upper body
your neck rocks as a
warm-up. Aim or ditching
Band aid for 2 to 3 sets the band.
of 10 to 15 reps.
Using a mini-loop or long resistance
band forces you to engage your AVOID THIS COMMON MISTAKE
lats the entire time in order to It’s easy to hyperextend and strain your
keep constant tension on it. back. To prevent this, lift your limbs a max
of six inches and maintain a strong core.

SEPTEMBER 2022 | 15

Does it really work? promotes. Research from the Perspex heels, I arrive at Polepeople
University of Alberta found similar – a pole-dancing studio close to
Pole results – again, partly down to the London’s Barbican Centre. The
dancing improvement in functionality class is led by Jai – a diminutive
women experienced, along with Aussie with the kind of energy most
Like the tango, it originally exposure to diverse body types. people possess only after a few
emerged from the sex Throw in the self-esteem boost that espressos. Despite my reservations
industry. Could embracing comes with mastering a new skill (read: terror), my adoration of her
sensual, erotic movements and it seems that pole dancing is instant. Within 30 seconds, every
be the key to building could be a one-stop shop to mind set of shoulders in this class – a
body confidence? and body nirvana. Who knew? pleasing mix of shapes, sizes and
genders – has lowered an inch or
Ten years ago, one After a commute haunted by two. We begin with a basic hook –
images of unsmiling models in swinging the outside leg in an arc
of my colleagues before wrapping it around the pole
In pole – followed by a ‘fireman’s spin’. This
affectionately gave position move – using the momentum of the
swing and hook to lift the other leg
me the nickname off the floor and tuck it behind the
pole – looks instantly impressive. I
‘penguin feet’. After grab the pole with my left hand, step
forward, pray to the gravity gods –
THE a decade running and I’m flying, rotating around the
GUINEA PIG around London in pole with surprising ease. ‘Now
skyscraper heels, drop!’ Jai calls. ‘We come up bum
Annie Scott, I had to have foot first – make like you want to lick
surgery that required the pole! But, erm, don’t?’ she laughs.
WH contributor
I’m hesitant to write this – but
me to switch to flats. it feels… freeing. Moving with no
fear of judgement is empowering.
Moving felt strange Watching back a video of myself,
I’m struck by how awkward I looks
and – fair play to my as I stop to ask Jai for direction. My
shoulders hunch, my feet look flat.
co-worker – I did walk But moments later, I rise up, lift off
and swing – I look totally different.
without grace. Suffice
In the following days, three
to say, I’m self-conscious things happen. First, I lose the

about it. Walking through a train ability to use the gear stick in
my car – the DOMs are real.
carriage leaves me longing for an Second, I start adjusting the
way I move, feeling, suddenly, that
invisibility cloak and skuttling it’s okay to embrace my femininity.
This boosts my confidence, and
through an office without clutching I find myself asking for things
I want rather than dropping
something makes me feel like a hopeful hints. Third, I sign up
for a beginner’s course. Because,
drunk baby giraffe. frankly, I need more of this.

To challenge this, the good people

of Women’s Health dispatched me

to try… pole dancing. And if the

mainstay of ‘basic’ hen-dos and

creepy dive bars sounds like an

unlikely training ground for

building confidence, it turns out

there’s a method to this madness. 

A study by Poznań University of

Physical Education found women

who pole danced had higher body

confidence than those who did

not – based, at least in part,

on the physical strength it

The verdict ILLUSTRATION: GETTY IMAGES

Quick results
Easy to do
Confidence-boosting
Terror factor
OVERALL SCORE

16 | SEPTEMBER 2022

Skin Know How
deep
SEPTEMBER 2022 | 17
Do I need
a vajacial?

Lately, you’re after this treatment out

skincare has of shame over the way you

gone… south. look down there, I’d urge

By which I mean you to reconsider. That

there’s been a said, I’m of the view that

lot of talk about women should do

THE EXPERT how to care for whatever makes them

Dr Ewoma Ukeleghe, the skin around feel happy and confident

skincare specialist, your most in their own skin. And
founder of Skndoctor
private of parts, providing you seek out

from sheet a trained professional, Getting intimate
I don’t take issue with with skincare
masks for the bikini line to

vaginal creams and… vajacials. vajacials as a concept.

A vajacial is a ‘facial’ that’s But if you don’t

specifically designed to treat wish to shell out for

the pubic area. The goal? To a salon-sized price tag

exfoliate dead skin cells, even (you can expect to pay

out texture, extract ingrown an average of £70,

hairs, promote hydration and depending on where

reduce hyperpigmentation. you live), there are

It will primarily focus on the simple techniques you

bikini line and the mons pubis can use at home, too. The

(the mound where hair usually Venus for Pubic Hair and

grows) though some will also Skin range launched in

incorporate the outer labia, too. 2021, and it consists of four

The treatment typically takes products: a gentle physical

30 to 60 minutes and can be exfoliant, a cleansing shaving

anything from a double cleanse gel, a specifically designed

to a moisturising mask. Hair razor for the pubic area and

removal before treatment isn’t a soothing serum. All are pH

required, but trimming is ideal. balanced and free from dyes and

This isn’t the first time we’ve fragrances – vital when using

spoken about vajacials. They anything around your pubic area.

had a moment in 2015, when So if you decide to use a cleanser,

they were the talk of Essex, make sure it’s pH appropriate and

taking over from the ‘vajazzle’ has been gynaecologically tested.

(see: TOWIE). But it’s the Don’t put anything that isn’t

uptick in interest in all things water on the vulva, particularly

body care that’s put them back the internal labia; leakage of

on the agenda. And they’re just products into the internal labia

as controversial as they were and the vaginal canal can cause

the first time around. vaginal irritation, which can lead

It’s important to say upfront to vaginitis, thrush and bacterial

that a vajacial is really a futile vaginosis. Be pH-aware and avoid

treatment; some skincare anything fragranced, astringent

professionals will go as far as (causing skin cells to contract) or

PHOTOGRAPHY: STOCKSY to call it ridiculous. A pubic harsh in formulation; I’d also steer

area with bumps, grooves and clear of essential oils. Too much

pigmentation is normal and if hassle? May I recommend a facial

for your… face?

What happens when…

…I get cravings
on my period

Snack budget overtaken your tampon spend? You’re in good company.
This is what goes down when your hunger hormones go up

01 04
Salt bae
Hungry,
hungry If only Kettle Chips are
hormones cutting it, you’re not alone.
The most common period
That salad just not
cutting it? Blame your cravings are salty foods
hormones. ‘During your and chocolate, explains
period, your hormones
are out of whack, causing Dr Fenske. But while
you to crave certain neither will nudge you
nutrients,’ explains closer to your five-a-day
registered dietitian Justine (soz), those in possession
Roth, referring to the dip of a sweet tooth can take
in progesterone and some comfort. Chocolate
oestrogen that occurs
when your period starts. – specifically cocoa –
Tracking your cycle can is a rich source of
give you some insight as
to when to do a bulk buy; magnesium – a nutrient
hormonal changes begin you tend to run low on
during ovulation (around when you’re premenstrual.
14 days before your period Choose a dark variety
starts), peaking at around to make sure it’s packed
seven to 10 days before.
with sufficient levels
to meet your needs.

02 Unwrapping the 05
cravings mystery
Sweet release
WORDS: CELINE HEATH. PHOTOGRAPHY: JOBE LAWRENSON 03 assistant professor of Treat yo’self
It’s not just nutrients your obstetrics, gynaecology
body is after. Much like (Un)usual and reproductive science Can’t fight the feeling?
you on an unremarkable suspects     at New York’s Icahn Roth recommends tuning
Tuesday, it’s also in the School of Medicine at
market for a pick-me-up. It’s not all due to hormones: Mount Sinai. ‘We’re not into what your body
Levels of mood-regulating meet endogenous opioid 100% certain, but the is telling you; advice
serotonin (aka the happy peptides (EOPs). These [working] theory is that Dr Fenske is in agreement
hormone) tend to dip in amino acid bonds tend with the presence of these with, adding that these
the run up to menstruation, to increase in number EOPs, you have more urges are mostly harmless.
leaving you feeling less during your period, which cravings.’ Food for thought. That said: ‘There are
than your usual dazzling could be to blame for certain cravings women
self and craving sweet and the sudden snack attack, can have on their periods
starchy food. The reason? says Suzanne Fenske, that are not quite normal
Consuming carbohydrates and are more related to
naturally raises serotonin anaemia,’ she says, listing
levels. Combine this with
the heady hit of pleasure- dirt (yup, really) as
inducing dopamine you an example. ‘If you’re
get from satisfying your craving things out of your
cravings and you’re set
for a truly blissful bite. wheelhouse, see
your doctor to confirm
18 | SEPTEMBER 2022
there’s no underlying
cause.’ Noted.

Know How

Fit kit
hero

MICRO TREND

PA S T E L
PICNIC

Matching the
tablecloth is in,

you see – get
your sweat on in
summer’s prettiest
gingham prints

Cannondale Quick SAVE
Women’s 2, £1,000 £36.99, New Girl
Order at Zalando
On your bike Why blend into the
picnic blanket when
I’ve had a few for cruising around local canals into cycling – a big bonus for you can take a hike?
and parks on Sundays. me as I’ve always been drawn
bikes over to outdoor exercise. Using the SPEND
The Cannondale Quick 2 fits free Cannondale app, I paired £52, Peloton
the years, the bill and then some. First, the bike’s wheel sensor with Stay supported
I can’t get over how light it is. my phone and voila – I can during spin class with
all acquired I’m fairly tall (5ft 10in), so I track all my activity. If you’re a this cute sports bra.
chose the large size, but I can fellow stats nerd, it includes all
SHOPPING EDITOR: MADDY ALFORD. PHOTOGRAPHY: COURTESY OF CANNONDALE second-hand still lift the aluminium frame the hits: your speed, distance, SPLURGE
with one hand like I’m toting calories burned. It maps out £76, Alo Yoga
THE with their own a handbag. (Very handy when your ride and you can save What the A-list
GUINEA PIG living in a second-floor flat.) each one with a name, too. wear for tree pose:
unique quirks. It’s seriously speedy, too these baby blue
(hence the name) as I learn the Another pleasing feature shorts scream
Sophie Leen, Like the one that first time I whizz around the on the app is the eco report, 90s nostalgia.
park – comfortably upright which details all the fuel saved
bookings editor was mysteriously thanks to its riding position. and CO2 reduced by opting
Plus, the nine-speed gears help for your two-wheel ride. Does
dumped in the tackle hilly roads with ease. it make me feel like a smug
commuter? Yes. And I couldn’t
front garden of my student I love how simple it is to be happier about it.
incorporate your fitness goals
house, which I cherished until

it was no longer road-safe. But

since my love of cycling was

reignited during the pandemic,

I’ve felt ready to commit to a

brand new (fully functioning)

bike of my own. I wanted

something just as comfortable

for my commute as it would be

SEPTEMBER 2022 | 19

Know How Meet the
squad
Ask the
The team share
WH FIT SQUAD their favourite
Want to run further, lift heavier or nail your first pull-up?
Each month, we put your questions to our team of the finest fitness stretch
brains to give you the tools you need to make good on your goals
Michelle Griffith-Robinson
Q How can I become a Olympian, life coach and PT
‘morning workout’ person ‘Cat-cows release tension in my
– and should I bother? back and soothe my mind, too.’

Michelle Griffith-Robinson says: you produce during exercise mean accountable. A little reward, such Alice Liveing
To be clear, you don’t need to a morning workout can put you in a as buying a coffee afterwards, PT and bestselling author
become a morning workout person, good mood for the rest of the day. or treating yourself to something ‘Side lying windmills. They’re great for
but there are some benefits. If your you’ve been saving up for, can thoracic and shoulder mobility, which
blood pressure is above the norm, When it comes to getting going, be another great motivator. is something we all need to work on.’
one study found that 30 minutes of it’s all about discipline. You’ll likely
exercise in the morning, followed find morning workouts easier during If you’ve tried morning workouts Amanda Ngonyama
by frequent breaks from sitting the warmer months, but try to stick before and struggled, the type of Athlete, sports scientist
throughout the day, can lower with the same routine year-round. exercise you’re doing could be the and gymnastics coach
blood pressure for up to eight Lay out your kit the night before, problem. Finding a workout you ‘Pigeon pose, because it opens
hours*. ‘Working out in the AM can so that all you have to do is get enjoy and look forward to will up the hips and shoulders.’
also help you fall asleep easier, as dressed, and reinforce your routine make getting up so much easier.
you’ll kick-start your sleep-wake by scheduling regular sessions so Andy Vincent
cycle sooner in the morning, and that they become a habit (for Above all, ensure your chosen PT and online coach
release melatonin (the hormone example, every Monday and Friday time to work out is practical. When ‘Flexing my big toe up, then bending
that helps you nod off) earlier in I’m going to train at 7am). Making can you, realistically, dedicate time at the knee and leaning into it to
the evening. Exercising closer to a pact with someone else can also to exercise with the least chance of help mobilise my feet.’
bedtime will increase heart rate and work in your favour, even if you you having to give it a miss? And at
body temperature, neither of which don’t intend on training together – what time does exercise make you
are conducive to a solid night’s kip. you have them to hold you feel your best? Morning workouts
Cortisol levels are higher in the aren’t much use to you if you’re not
morning, too, and exercise enjoying them, or they mean you’ll
can help regulate
them so you feel spend the rest of the morning
less stressed rushed off your feet. Be
throughout the reasonable with your
day. Finally, the expectations, and
endorphins don’t put yourself
under too much
pressure.

Peter ‘PMac’ Maciver AS TOLD TO SAMANTHA DE HAAS. PHOTOGRAPHY: GETTY IMAGES. *SOURCE: HYPERTENSION
Celebrity PT and yoga teacher
‘The splits, because they’re

so challenging and tough
on my hamstrings.’

Power
hour

Dr Rebecca Robinson
Consultant in sports and exercise
medicine at the Centre for Health

and Human Performance
‘Pigeon pose – it hits all

the right spots.’

GOT A QUESTION FOR OUR SQUAD? DM us on Instagram @womenshealthuk or email us at whfi[email protected]

20 | SEPTEMBER 2022

















Hilary Duff

‘I love my
therapist
and I always
feel better
when I leave’

actresses are skinny,”’ she says. She struggled question. ‘Appreciating my health, doing

with the pressure, battling a year-long eating BIKINI, HUNZA G; activities that make me feel strong instead
disorder at the age of 17. ‘It was horrifying,’ EARRINGS, of just bettering the outside of my body,’
she says. So how does she feel about her body PD PAOLA, she says, of the tools that have helped her.
now? ‘I’m proud of my body. I’m proud that HILARY’S OWN; ‘Spending time with people that make me
it’s produced three children for me. I’ve got BRACELET, feel good and share similar views on health
ADINA REYTER

to a place of being peaceful with the changes and body positivity and getting enough sleep

my body has gone through.’ and balance in my diet.’ But she suspects

Much has changed during the intervening years, motherhood has had a hand in her progress, too.

of course – not least the way we think and talk about ‘I didn’t know if I was going to have the opportunity

women’s bodies. Hilary, for one, is grateful for the vibe to have another child [after the divorce]. So, being

shift. ‘In the past 10 years, there’s been a real movement a mom again, maybe [helped]. It was a whole mix of

that beauty comes in all colours, flaws, shapes and things – of being settled and realising that I’m

sizes,’ she says. ‘[I’m grateful that we now have] a more powerful and talented and smart. All mental things.’

inclusive outlook on what beauty is.’ But she hasn’t In the months leading up to the WH shoot, Hilary

simply arrived at a peaceful place with her body, she’s started working with a new trainer, Dominic Leeder.

journeyed to get here – a hands-on approach that’s at He’d join her in her garage for hour-long workouts four

the heart of our body-image campaign, Project Body days a week. They stuck to routines that emphasised

Love, and evidenced by the way she answers our next strength and stability to concentrate on lean muscle

SEPTEMBER 2022 | 29







PHOTOGRAPHY: LAURA MURRAY. FOOD STYLING: REBECCA JURKEVICH. PROP STYLING: CARLA GONZALEZ-HART Eat Smart

Strong
start

We picked the brains of
nutritionists for their first-meal
formula. The verdict? Combine
protein, fibre and healthy fats,
then add fruit or veg. Incoming:

six recipes that do just that

SEPTEMBER 2022 | 33

01 Get your fi bre fix

Scrambled ‘Fibre gives your digestive
eggs with pea system a little extra love,’
shoots and says Yasi Ansari, national media
bulgur wheat spokesperson for the Academy
of Nutrition and Dietetics in the
Total: 20 mins Serves: 4  US. Easily up your intake by
180g bulgur wheat opting for whole grains
85g pea shoots
1½ tbsp extra virgin coconut oil whenever possible.
1 tbsp fish sauce 
3 spring onions, thinly sliced 
6 large eggs
2 tsp avocado oil 
35g unsalted roasted peanuts,
crushed
Lime wedges

01. Bring 500ml water to a
boil in a large saucepan (you
want a larger surface area on
the bottom). Stir in the bulgur
wheat and simmer with a lid
on until nearly tender, for 9
mins. Remove from the heat
and let sit, covered, for 3 mins. 

02. Meanwhile, roughly chop
the bottom two-thirds of the
pea shoots from the stem
end, leaving the more tender
tops intact. Fluff the bulgur
wheat with a fork and fold in
the coconut oil, fish sauce,
chopped pea shoots and half
of the spring onions. Divide
between four shallow bowls.

03. Beat the eggs until fully
combined. Heat the avocado
oil in a large non-stick frying
pan over a medium heat,
then add the eggs and
scramble. Add to the bowls
and top with the remaining
spring onions and pea shoot
tops. Serve with peanuts
and lime wedges, if desired. 

Per serving: 368 cals,
19.5g fat (8g sat), 17g
protein, 412mg sodium,
33g carbs, 2g sugar (0g
added sugar), 6g fibre

Up your grain game

You can sub in quinoa or
chunky oats. Make the

grains (without adding in
the spring onions or pea
shoots) and they’ll keep in
the fridge for up to three
days or freezer for up to
three months. Reheat and
fold in any extras as needed.

34 | SEPTEMBER 2022

Eat Smart

02

Seeded 01. In a medium bowl, whisk 3 mins. Flip and fry until
buckwheat together the egg yolk and it’s just cooked through,
pancakes with cashew milk. Stir in the flour about 1 min more. Transfer
smoked salmon and a pinch each of salt and to a plate and cover to keep
pepper until just combined.   warm. Repeat with the
Total: 25 mins Serves: 4  remaining batter, adding
1 large egg, at room temp, 02. In a second bowl, beat additional oil as necessary.  
separated  the egg white until soft
165ml cashew milk, or milk of peaks form. Fold into the 04. Serve with the yoghurt,
choice buckwheat mixture, along red onion, smoked salmon,
60g buckwheat flour with the toasted seeds, until dill and lemon wedges, and
3 tbsp sunflower seeds, toasted  just combined.  a good grind of black pepper. 
3 tbsp sesame seeds, toasted 
2 tsp avocado oil  03. Rub the base of a large Per serving: 278 cals, 15g
140g Greek yoghurt non-stick frying pan with 1 fat (2.5g sat), 20g protein,
½ small red onion, very thinly tsp oil, then heat on medium. 477mg sodium, 16g carbs,
sliced In batches, add 30g batter 2.5g sugar (0g added
230g smoked salmon to the pan and cook until sugar), 3g fibre
Pinch of dill nearly set and the bottom
Lemon wedges is golden brown, for about

SEPTEMBER 2022 | 35

Perk up with produce 03

‘If you find yourself Baked pumpkin
fatigued after waking up, it porridge
might be because you’re low
on vitamins and minerals,’ says Total: 1 hr Serves: 8
Valerie Agyeman, registered
dietitian and host of The Flourish 360g rolled oats
Heights podcast. ‘Replenish
your body with electrolytes, 2 tsp baking powder
which is as easy as eating
1½ tsp freshly grated nutmeg
a piece of fruit or
a vegetable.’ 1 tsp ground cinnamon

Meal-prep magic ⅛ tsp ground cloves

Bake a batch in advance, so you can reheat and eat it 80g pumpkin seeds
all week if you like. Cool, then refrigerate in an airtight
container for up to four days. Microwave, covered, on 4 large eggs
medium until warmed through, about 1 min.
1 tin (425g) of pumpkin puree
36 | SEPTEMBER 2022
440ml cashew milk, or milk
of choice

85ml maple syrup 

6 tbsp extra virgin olive oil,
plus more for dish

1 tbsp grated ginger, plus 1 tsp

1 tbsp vanilla extract

3 ripe but firm Williams pears
(about 480g), cut into 2cm
pieces

01. Heat the oven to 190°C.
In a bowl, mix together
the oats, baking powder,
nutmeg, cinnamon, cloves
and half of the pumpkin
seeds with ½ tsp salt.

02. In a large bowl, whisk
the eggs thoroughly. Add
the pumpkin puree, cashew
milk, syrup, oil, ginger and
vanilla extract. Add the dry
ingredients to the bowl and
mix until everything is just
combined. 

03. Lightly oil a 33cm x 23cm
(or thereabouts) baking dish
and scatter the pear chunks
on the base, setting aside
about 160g. Spread the batter
on top, then sprinkle with
the remaining pears and
press to poke them slightly
into the batter. Scatter the
remaining pumpkin seeds on
top and bake in the top of the
oven until fully set and the
edges begin to brown, about
40 to 50 mins. Cool for at
least 5 mins before serving.  

Per serving: 478 cals, 24g
fat (4.5g sat), 13g protein,
319mg sodium, 54g carbs,
18g sugar (8g added sugar),
8g fibre

Eat Smart

04

Yoghurt with 02. Meanwhile, add Stay satisfied with healthy fats
avocado and 5 tbsp oil and the garlic
chickpea to a small saucepan and Consider including
‘granola’ cook over a low heat, full-fat yoghurt, avocado,
stirring until golden brown, seeds and nut butter in your
Total: 20 mins Serves: 4 about 3 to 4 mins. Remove morning routine. ‘Our bodies
from the heat and stir in take more time to break
1 tin (425g) of chickpeas, the sumac and smoked down these healthy fats,
rinsed and roughly chopped paprika. Leave to cool.  which means you’ll remain

6 tbsp olive oil 03. Divide the yoghurt and satiated for a while,’
avocado slices between four says Agyeman. 
30g almonds, sliced plates. Top with the chickpea
granola, then spoon the SEPTEMBER 2022 | 37
2 tsp coriander seeds, crushed garlic mix on top. Sprinkle
with a pinch of salt and
2 garlic cloves, thinly sliced some grated lemon zest.  

½ tsp sumac Per serving: 514 cals, 40g
fat (7g sat), 16g protein,
¼ tsp smoked paprika 218mg sodium, 27g carbs,
7.5g sugar (0g added
430g Greek yoghurt sugar), 10g fibre

1 large avocado, sliced

Zest of 1 lemon

01. Heat the oven to 200°C.
On a lined baking tray, toss
the chickpeas with 1 tbsp oil.
Roast for 20 mins. Add the
almonds and coriander seeds
and roast until the chickpeas
are crisp and the almonds are
golden brown, about 5 mins.

05

Medames-style 01. Add the cumin seeds to a juice until combined.
broad beans medium-sized saucepan and Add the oil and pulse
cook on medium, swirling once (mixture should
Total: 20 mins Serves: 4  the pan until toasted, about not be emulsified);
30 to 45 secs. Remove from transfer to a bowl. 
2 tsp cumin seeds the heat, add the beans with
60ml of water and roughly 03. Add the tomatoes
1 tin (425g) of broad beans, mash. Gently heat through, to the parsley sauce
drained about 3 mins. Adjust the and toss to combine.
consistency with additional Spoon over the warm
1 tin (425g) of red kidney water as necessary, so the broad beans mixture
mixture is thick and saucy.  and serve with toast. 
beans, drained
02. In a food processor, Per serving: 434 cals,
3 tbsp roughly chopped pulse the jalapeño, garlic 16.5g fat (2.5g sat), 20g
jalapeño pepper, (about and ¼ tsp salt until finely protein, 939mg sodium,
½ medium jalapeño) chopped. Add the parsley 54g carbs, 3.5g sugar
and pulse, scraping down (0g added sugar), 14g fibre
3 garlic cloves  the bowl until it’s finely
done. Pulse in the lemon
25g parsley
rotein
4 tbsp lemon juice
Don’t wait until the
4 tbsp extra virgin olive oil end of the day to get your
protein fix. ‘Protein takes
340g mixed-coloured cherry longer to digest and helps your
tomatoes, quartered and body keep a steady supply
halved  of energy going into your

4 slices of wholegrain bread, bloodstream,’ says Mary
toasted and cut into Ellen Phipps, author of
triangles, if desired
The Easy Diabetes
Pack in the p Cookbook.

1

Get Eat Smart
dressed
06
Avocado browns
quickly. Turn any Supercharged
leftovers into a smoothie
dressing by blending
with lemon juice, Total: 10 mins Serves: 1 
parsley, basil, chives, 60g spinach, thick stems
discarded
salt and water 165ml kefir 
and combining ½ tsp lemon zest, plus 1 tsp
until smooth.  juice 
⅛ large Hass avocado, peeled
½ inch ginger, sliced 
2 tbsp coriander
1 scoop collagen, optional
¼ cucumber, cut into
half-moons and frozen
150g seedless green grapes,
frozen
01. In a blender, puree the
spinach, 165ml of water, the
kefir, lemon zest and juice,
avocado, ginger, coriander
and collagen, if using. 
02. Add the frozen cucumber
and grapes and puree until
smooth. Adjust the taste
and texture with additional
lemon juice and water. 
Per serving: 259 cals, 6g fat
(1.5g sat), 9g protein, 212mg
sodium, 43g carbs, 35.5g
sugar (0g added sugar),
6g fibre

SEPTEMBER 2022 | 39

LAB 1 3

2022

Drink 2
up
01 02 03 WORDS: MILLIE WEST
Welcome to the WH
Lab, where we put Best vodka alt Best Aperol alt Best rum alt

health-related products CleanCo Clean V Non-Alcoholic Crodino Non-Alcoholic Aperitivo, Caleño Dark & Spicy Non-
through rigorous Spiced Apple Spirit, 0.0%, 0.0%, £5.95 for 3 x 175ml Alcoholic Spirit, 0.0%, £15 for 50cl 
£19 for 70cl Score Score
testing to see which Score
items deserve a place Struggling to say arrivederci to In terms of rum alternatives for
in your wellness arsenal As early pioneers, CleanCo’s aperitivo hour? Well, thanks your dark and stormy, Caleño
repertoire spans five 0.5% ABV to Crodino, you don’t have to. is hard to beat. It’s packed with
This month, our team of spirits, convenient pre-mixed Developed in 1965, this Italian tropical flavours of pineapple,
expert testers put their cans and, now, the 0% ABV Clean spritz has a cult following – ginger and kola nut spice, which
drinking caps on to V. With minerality, crisp apple and after tasting its balanced, pairs well with quality ginger
determine the best no- and warming cinnamon, this bittersweet botanicals and beer, a squeeze of lime and
or low-alcohol spirit vodka alternative was a big hit lingering citrus flavour, it’s easy a slice of fresh ginger (which
with our panel. Enhance it with to see why. Best served over ice is loaded with antioxidants, FYI).
alternatives on the market. a sparkling kombucha (we love and paired with that other Also, it’s zero-sugar, gluten-free
There are few prospects Remedy’s ginger lemon flavour) exceptional Italian export: the and vegan, meaning everyone
and you’ll have a first-class margherita. Just add sunshine.  can enjoy a tropical tipple.
more tempting than happy alcohol-free cocktail in no time.  The WH Lab verdict: Our worthy The WH Lab verdict: We don’t
hour without the headache; The WH Lab verdict: It’s what’s winner will be a mainstay in our know how they’ve done it, but
if you’ve not already sworn on the inside that counts, but the wine fridge. While, it’s not an to bottle all that moreish fruit
off the sauce like the millions frosted white glass bottle will look afternoon on the Amalfi coast, it flavour, minus any sugar or
of other teetotallers across great on your bar trolley, too. might just be the next best thing. alcohol, is worthy of applause.
the UK, then you’re no doubt

at least monitoring your
alcohol consumption in the

name of good health. And,
in answer to this new-found
thirst for booze-free choices,

distilleries and drinks
brands across the globe are

creating sober serves to
rival the taste and quality

of traditional spirits.
The days of lukewarm
lemonade are behind you.
But with ethanol-free
offerings increasing all the
time, how do you know
what’s worthy of your time
and glassware? That’s where
WH Lab comes in – our team
of 10 testers limbered up
their taste buds and knocked
back an array of no- and
low-alcohol spirits – from
gin and vodka to rum and
Aperol alternatives, to find

you the best bottles.

40 | SEPTEMBER 2022

Eat Smart

5

46

04 HOW WE 05 06
TEST
Best pink gin alt Best budget alt Best gin alt
Stepping up to the,
Everleaf Mountain, 0.0%, well, bar in the Tanqueray Alcohol Free, Sea Arch Coastal Juniper
£18.95 for 50cl 0.0%, £15.44 for 70cl  Non-Alcoholic Distilled Spirit,
Score name of research, Score 0.0%, £24.95 for 70cl
our panel of 10 Score
Everleaf was founded by a Balancing the same botanicals
biologist who has used his testers (comprised used in Tanqueray London Dry Our panel were intrigued by the
adventures to inspire the brand’s of accredited (juniper, coriander, angelica unique combination of coastal
range of drinks. With a vibrant root and liquorice), this was the botanicals at play – think sea
aroma of strawberry, rosehip spirits experts and closest contender to a classic kelp, samphire and juniper – plus,
and juniper, this is as complex as some discerning gin – so much so, you may be the chic ceramic bottle is hard to
they come. The silky mouthfeel consumers) sipped second-guessing after the first resist. As the name suggests, Sea
makes it easy to sip over ice, their way through sip. Like the original, this opens Arch delivers a clean, herbaceous
but if you want a longer serve, 21 non-alcoholic with a citrus flavour, before flavour reminiscent of a day at
opt for a Mediterranean tonic drinks in search mellowing into sweeter floral the seaside, with a hint of bright
– the bittersweet botanicals of spirits with the and white pepper notes. Top with blood orange to round things out.
cut through the sweeter spirit your chosen tonic and a slice of Serve topped with Mediterranean
for a G&T of distinction.  most pleasing lime for an authentic G&T taste.  tonic and a sprig of rosemary. 
The WH Lab verdict: Packed balance of The WH Lab verdict: At less than The WH Lab verdict: As cooling
with authentic berry flavour and £16 a bottle, it’s great value and as an ocean dip on a spring day.
well-balanced bitterness for the botanicals to serve lets you experiment with new If you prefer your drinks on the
ideal dinner party serve. as the base of a cocktails when guests arrive. savoury side, this is for you.

booze-free cocktail,
G&T or aperitivo.
Testers came to
each glass blind
to avoid any brand
bias, focusing on
flavour, aroma and
overall finish.

SEPTEMBER 2022 | 41



Strong Mind

Are you
sexually
authentic?

As a buzzword, ‘authentic’ has infiltrated everything
from Instagram to parenting. Now, sexual authenticity
is coming to the bedroom. Has faking it had its big finish?

WORDS BY GEMMA ASKHAM

SEPTEMBER 2022 | 43

For a word that claims, by definition, to be centred on the genuine,
‘authentic’ has an uncanny ability to trigger a sceptical eye-roll. Perhaps
it’s the buzzword’s comical overuse in suspiciously inauthentic situations
(see: influencers baring their souls next to a stealth #ad). Then there’s the
preach factor; authenticity pushed as the sure-fire way to raise emotionally
robust kids (authentic parenting), get ahead at work (bringing your full self
to the workplace) and create impact on social media (photo-sharing app
BeReal prohibits edits). Showing up in places prone to glossing over the
truth, authenticity is now talked about in the one remaining arena known
for fakes: the bedroom. The goal? To induce an eye-roll of a different kind.

False start Today, more than 700,000 people match that of heterosexuality,
have taken the Erotic Blueprint test same-sex marriage has only been
If having to authenticate your (available at missjaiya.com, if you’re legal in England and Wales since
sex life sounds like yet another so inclined) to find out who they 2014 and the first comprehensive
buzzword-turned-buzzkill, know really are sexually – or, in other anatomical study of the clitoris
that it was studies of sexless words, their sexual authenticity.   wasn’t published until 1998. ‘Still,
relationships that led to its I can’t talk about women’s orgasms
discovery. Two decades ago, If you’re surprised by the uptake, in some countries or I risk legal
Jaiya Ma, who you’ll know if you Ian Ferguson, who co-created the retribution,’ she says. ‘These power
devoured Netflix’s Sex, Love & Erotic Blueprint methodology controls have restricted education
Goop, was beginning her career with Ma, believes that most people and awareness of the erotic,
as a somatic sexologist when grapple with the discord between hindering the self-expression we
she noticed patterns in couples what you think sex should look like have in fashion, beauty and music.’
struggling with desire. Getting (conditioned via unrealistic film
turned on, it struck her, was far scenes or porn, say) and what the Deep fake
more individual than she expected. voice in your head is telling you
Graphic sexy talk drove one person could feel good. ‘Most people are Underserved with both anatomical
crazy, but made someone else having inauthentic sex,’ he says. information and discouraged from
cringe; one person’s definition of ‘Sexual authenticity is sexual sexual expression beyond a very
getting physical meant ‘genitals’, truth-telling – it’s being real about male-gazed heterosexual norm,
while another wanted touch your sexual needs and desires rather women are subconsciously directed
anywhere but the bits. Despite than hiding them due to judgement, towards the passenger seat in sex.
ingrained cultural messaging that fear or shame. People who are A second-fiddle status that can dent
sex is a one-size-fits-all act, their mostly truthful about their sexual your orgasm tally and your wellbeing
sexual responses were more in desires are outliers.’ Ask Ferguson in one fell swoop – starting with
line with the Myers-Briggs Type sexual inauthenticity and he’ll reel self-worth. ‘If you start believing
Indicator – that is to say, when off five examples: it’s not telling a that you aren’t worthy of having
presented with a potential turn- partner when sex feels painful; it’s your needs or desires met, you move
on, each individual would land faking pleasure to protect someone to a mindset where inauthenticity,
somewhere on a scale of ‘hell else’s ego; it’s allowing penetration such as pretending to like a certain
yes’ to pretending that they before your body is ready; it’s sexual position or faking orgasms,
were on their period. wanting to try elements of kink but becomes “the best I can get”,’ says
continuing with vanilla sex so you Munro. Once stuck in a cycle of
Over the following years, Ma don’t have to risk discussing it; sexually short-changing yourself
analysed clinical and client data it’s being curious about a same- (Munro sees a correlation that
to build a framework of five sexual sex lover, but never admitting it. people who put social connection
personality types, called Erotic above their own needs outside the
Blueprints, to help people better As for the source of our collective bedroom, such as people-pleasing,
understand their sexual nature, sexual fraud? You can blame that will do so in the bedroom, too), this
dividing it into: Sensual (turned old chestnut of patriarchal politics inauthentic sex moves from being
on by taste, smell or setting), and the vilification of sex, says not-that-pleasurable to dread-able.
Energetic (craves anticipation), sexologist Madalaine Munro, who
Sexual (aroused by nudity and helps people move through sexual Anna Sane, 37, a former digital
penetration), Kinky (enjoys fears. After all, it’s only 21 years strategist, always had a satisfying
power or sensation-play) or ago that the age of consent for and spontaneous sex life with her
Shapeshifter (all of the above). homosexuality was lowered to husband – until they were trying to

44 | SEPTEMBER 2022

Strong Mind

‘Sexual
authenticity

is sexual
truth-telling –
it’s being real

about your
sexual needs
and desires
rather than
hiding them

due to
judgement’

SEPTEMBER 2022 | 45

You don’t
suddenly have

to reveal
every fantasy

or the sex
dream you
vowed to take
to the grave in
the quest for
meaningful
intimacy

46 | SEPTEMBER 2022

Strong Mind

conceive. ‘Before, sex was all about by a huge subset of the population. into intense resentments and
desire; based on how we felt, it could Similarly here, by discovering, negative self-talk – or be dispersed.’
range from romantic foreplay to acknowledging and then engaging
quickies,’ she explains. And now? with their honest sexual desires For Anna, talking to her husband
‘Conception sex is centred around and needs, the same response kept about the inauthentic nature of
the guy performing. The focus is the coming up: ‘I’m not broken after all.’ their conception sex helped them
end goal, not the journey, so female emotionally – they both admitted
pleasure takes a back seat because So, where to begin to be authentic? they felt they were failing the other
it’s not intrinsic to the context at First, you don’t suddenly have to – and led to a solution. ‘We decided
hand.’ The shift in end goal from reveal every fantasy or the sex dream to separate baby-making sex from
mutually pleasurable to functional you vowed to take to the grave in what we saw as our romantic sex
has taken its toll on more than her the quest for meaningful intimacy. life,’ she shares. ‘It meant that we
enjoyment. ‘When I realised that Ferguson recommends focusing didn’t feel bad about the routine or
our intimate life had become on the secrets or ‘micro lies’ that mechanical nature of our conception
inauthentic, I began to feel like a suppress your pleasure, decrease journey. It also enabled us to have
function instead of a person. There passion, disconnect you from your different types of sex that didn’t have
was too much sex on some days partner or create deception – and to be “evaluated” in the same way.’
of the month and then no sex on your body is a good judge. ‘We say, Anna found it so beneficial that she
others (which was a relief ). When “the body never lies”. A gripping co-created a new fertility app, Tilly,
you’re relieved not to have sex, it’s or tensing can be a sign that you with support for couples trying to
difficult to ignore the toll it can take may be bypassing a sensation or a conceive, including a guide to what
on you, physically and emotionally.’ thought that needs to be honoured she calls ‘sex on demand’.
or expressed. If you’re avoiding
While Anna’s inauthenticity was intimacy – with yourself or a lover – If the obvious win of authentic
limited to a specific event, Munro this could also be a sign that you’re sex is more orgasms, Munro believes
believes that failing to address your being inauthentic in your sexuality.’ the real ‘oh yes’ moment happens
desires in the long-term can be outside the bedroom. ‘From a
devastating, psychologically. ‘The This inauthenticity ferments, psychological and personal growth
darker side of sexual inauthenticity too. Ferguson likens it to noticing point of view, cultivating sexual
is that every time you do something a partner leaving the cap off the authenticity will revolutionise your
that you may not fully want to do, toothpaste. If you’re not nodding whole life,’ she says. Some wider
you’re not in consent. I’ve worked enthusiastically right now, allow us pleasure points? Deeper self-
with people who realise they’ve to paint you a picture. As you watch acceptance; stronger trust and
spent their lives being sexually this behaviour over days and weeks, communication skills; increased
inauthentic, prioritising what you notice your frustration building. self-esteem, where you know you’re
someone else wants. This can bring You create stories about how they worthy of having your needs listened
up regret, resentment, even grief.’ don’t care or how you’re neurotic to. ‘If you can be open and honest
for getting so upset. After all this during the vulnerability of sex, how
Lying down build-up, one day you finally let you’re able to show up in every area
them know that you get annoyed of your life is going to transform,’
Back in Ma and Ferguson’s sexology by the toothpaste cap being left she explains. ‘These changes don’t
practice, they noticed a commonality off. They hear your concern, start stay in the bedroom. When you can
while talking clients through the putting the cap on the tube and be authentic about who you are, then
results of their Erotic Blueprint there is a sense of relief. ‘All of that you’re going to be happier and have
tests: relief. If you’ve ever done stressful energy is freed up and more integrity, and life is going to be
a personality-typing test, such as easier intimate connection is re- more fulfilling.’ It would be enough
the Myers-Briggs, you’ll know the established,’ Ferguson explains. to make you eye-roll – if you didn’t
‘phew’ feeling when you realise that ‘Sexual inauthenticities, small or think she was on to something.
a character trait you assumed was big, are like this stressful bottled- Maybe the issue with authenticity
a you-ism is, in fact, experienced up energy, which can either grow is that you got off to a false start.

PHOTOGRAPHY: STOCKSY How to access Chart your top three Do a tactile body scan Journal a wish list
your authentic
Jack Morin, sex therapist and Take an item – a feather, fork, ‘Write down the things you’d
sexual self author of The Erotic Mind, sleeve, fingertip – and trace it like to experience sexually –
believes that a person’s sexual over a body part (the neck is positions, the type of people
Unsure what sparks your joy in personality – what he calls a good starting point), rating you want to share them with
your ‘core erotic theme’ – lies from one to five how good it and the feelings you wish to
the sack? Follow these steps in unpicking your three most feels. Play with pressure and embody,’ says sex therapist
pleasurable sexual experiences. texture, from a light touch on Kaycee Polite, part of Smile
Write each moment down an arm to running something Makers’ Vulva Talks sex-ed
and look for common threads over your genitals (through portal. You can add to the list
between the three. These are clothes). This body-mapping over time, but allow yourself
your sexual spark plugs. task pinpoints your hotspots. to lean into your desires.

SEPTEMBER 2022 | 47



Strong Mind

What we’re Recently, my toddler
getting wrong asked me if I was okay.
about consent I was (although that day
had been… a day), so I told
It’s a crucial component of relational health. And yet, all her as much. Then she
too often, consent is written off as a one-time conversation. asked me if I wanted a hug.
It was sweet, but it was
Get it right and it offers a route to stronger connections, also an example of her
improved communication and better sex, too budding understanding
of something far more
important: consent.

Adults rarely need to
ask permission – we can
go where we want, when
we want and with whom
we want. Perhaps it’s
no surprise, then, that
consent is often seen as
a one-time conversation
solely about sex.

But the reality is that
consent is a fundamental
aspect of connection –
not just because issues
such as sexual coercion
and rape do happen in
long-term partnerships,
but because consent is
about communicating
and respecting people’s
boundaries. It’s about
having autonomy to make
decisions and empowering
those around you to do
the same. ‘Having an
honest conversation about
all parts of our lives is key
for healthy relationships,’
says Angela Lee, director
of Love Is Respect, a
project of the National
Domestic Violence
Hotline in the US.

But sit-down, awkward,
make-you-cringe chats?
They often just scratch
the surface of consent’s
true value. These five
expert-backed strategies
provide a guide for
keeping consent a part
of the conversation,
which in turn boosts
trust, confidence and
pleasure (sometimes
without saying a word).

SEPTEMBER 2022 | 49

Redefine consent New York. Sorting through past Use a scale WORDS: CASSIE SHORTSLEEVE. PHOTOGRAPHY: GETTY IMAGES
When it comes to integrating the experiences is important when It’s easy to view seeking
idea into your home life, it’s helpful it comes to setting up your ideal permission as asking a
to address bigger boundary-type ‘now’. They shape your current question with a yes or no
consent issues first. Remember: it reality, so talk about what policies answer, but the standard
can include things such as finances with house guests looked like in for consent should be
or house guests. The problem is, your childhood home and your ‘enthusiastic consent’,
you may never have talked with partner’s, for example. You’ll both says Aull. She suggests a
your partner about sharing a bank discover what you liked, what technique called ‘scaling’
account or discussed what counts you didn’t and what you want to – rating excitement on
as TMI when chatting with family keep moving forwards. The same a scale of one to 10 – so
members. Without conversation, goes with money or any tricky you can avoid doing stuff
blow-ups are bound to happen. topic requiring a set of boundaries. you’re not jazzed about
Once you agree on a game plan? and making your partner
An easy place to begin is by ‘Respect what your partner says, feel rejected (both
asking your partner what things stick to the boundary they establish of which can erode
in their family were like growing and build trust,’ says Lee. relationships over time).
up, says Jennifer Aull, a marriage, Not feeling it tonight?
family and sex therapist based in A ‘scaled’ response might
look like this: ‘Sex is a
three for me, but taking
a shower together would
be a seven,’ or, ‘I’ve had
a long day; sex is a three,
but tomorrow morning it
could be a seven.’ Scaling
keeps the conversation
playful and open.

Talk about changes 

While there’s nothing
wrong with a routine,
falling into patterns
in a partnership can
contribute to certain
‘dances’. Think: one
person pursues, the other
distances. That can lead
to feelings of resentment,
says Aull. In reality,
relationships ebb and
flow, which is why it’s
important to describe
to each other any shifts
you pick up on. A quick,
‘Hey, have you noticed
we used to have sex every
week, and now it seems
like that’s changed?’ or,
‘I noticed you’re telling
people how much your
pay rise was when we’ve
usually kept salaries
private,’ could spark
a conversation in which
you both feel comfortable
enough to update
guidelines around
different topics.

50 | SEPTEMBER 2022