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Be the best you can be

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January isn’t all about joining a gym or sticking to juice. It’s about making the most of the coming year. That’s why we spoke to local experts to find out how you can achieve your goals – whatever they may be. These simple tips will help you be the best version of yourself, from top to toe…

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MIND

Feeling frazzled? If you’re stressed at work, irritated by family or unable to sleep, it’s time to call in the experts…

Pem Fassa has been practising yoga for 23 years and meditation for six. She teaches yoga at Anahata Wellness Retreat in Khalifa City A.

Pem says, “You don’t need special equipment to meditate. You don’t even need a mat. Just sit still in your bed – don’t lie down, as you’ll fall asleep and you need to be conscious – and give yourself a moment to think before your alarm goes off or the kids wake up. This will improve your quality of life.

“Be mindful of your breathing – inhale on the count of ten then exhale on the count of ten for five minutes. This syncs your breath with your mind, and your body will respond positively. You can also try this in the car when you’re cut off or stuck in traffic. We’re all human, so our impulse is to react and get angry. Instead, if someone cuts you off, wish them well. Think ‘Whatever they’re rushing for, good luck to them.’

“Another trick is to make a list of what you’re grateful for first thing in the morning. This can be a mental list or one you actually write down. Remember the big things – your family, home or health – and notice the little things, the smell of jasmine trees on the Corniche for example. Visualise them.

“At this time of year most of us are spending more time with relatives, and it’s inevitable there will be clashes. If you notice a constant behaviour pattern in a family member that you find hard to deal with, accept that they’ll never change – especially if they’re older. You can’t change them, but you can change how you deal with them. Take time out; go for a walk or a drive or focus on your breathing. If the relative comes after you, ask them to give you a moment. Tell them you need space.

“If they insist on staying in the room and you can’t escape, let them finish what they have to say. Ask yourself ‘Why are they getting to me?’ Step out of the situation and try to see it from their point of view.

“Plan ahead for the next time you spend time together. Schedule walks or book them a hotel instead of having them stay with you.”

A yoga class is AED 75, Sun and Tue 7pm-8.15pm, ladies only. Anahata Wellness Retreat, Khalifa City A. For more information contact: 02 557 7722 [email protected] www.anahataspa.ae AED 330 an hour for a private class of four at your home. For more information contact: [email protected]

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Dr Hady Jerdak is the general manager of Harley Street Medical Centre behind Marina Mall. He specialised in sleep disorders at the University of Lille in France.

Dr Hady says, “Many cases of insomnia are rooted in our psychology. If you’re anxious, angry or you’ve just watched a horror film, you can’t expect to sleep soundly. Mental stress – caused by an argument with your partner for example – transforms into physical stress; your heart rate increases, your pupils dilate, your thoughts become less logical. So start by stepping away from the person who is stressing you out. Go on to your balcony or into your garden, close your eyes and count to ten. Give yourself five minutes to rethink and tackle the problem. This will calm the adrenaline running through your body. Imagine yourself a year from now. Will you be stressed by your current situation? No. So imagine yourself at that point and look at your current situation logically.

“If you’re not anxious or upset, take a look at your surroundings, as your environment plays a big part in your ability to sleep. Your bedroom should be cold, about 20°C or 1-2° cooler than during the day. It should also be quiet and dark; black out blinds reduce rapid eye movement (REM), helping you sleep deeper. Make sure you can’t see standby lights on the TV for the same reason, and don’t keep your mobile next to you.

“You need to get into sleep mode. Don’t work in bed, and avoid using a computer for 90 minutes before bedtime to give your mind time to switch off. Read an easy book instead. Avoid eating in bed and try not to eat for an hour before bedtime as acid reflux can disturb sleep.

“If you’ve tried all of the above and are still having problems, start a sleep diary. Take note of what you’ve eaten, what time you ate and how you feel – you may notice a pattern. You could also attend an overnight sleep study at my clinic, during which two nurses will monitor your brainwaves, eye movements and blood pressure.

“Around 20 per cent of people suffer from insomnia. The top reasons are anxiety or depression, diabetes, high blood pressure, acid reflux and sleep apnoea – a medical condition that causes you to temporarily stop breathing.

“Medication should be prescribed by a doctor temporarily. It should be considered as a last resort as it can be addictive.”

A one-hour consultation with Dr Hady is AED 350. An overnight sleep study costs AED 5,500. For more information contact: 02 613 3999, 056 687 3132 [email protected] www.hsmc.ae

PERSONALITY

The new year is the perfect time to reassess yourself – become more confident, be a kinder partner, a better friend. But where do you start?

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Randa El Zein is a life coach, certified by the US-based International Coach Federation.

She says, “Whatever your goal, whether you want to make more friends, feel more confident or achieve a better work/life balance, you need to put some effort into achieving it. Planning your life is like planning a road trip – you need to work out where you are, where you’re going and how you’ll get there. So specify what you want, think about why you want it then formulate an action plan to achieve it.

“Telling yourself ‘I want to lose weight’ is meaningless, but if you decide you want to fit into your swimming trunks by March, and that you’ll run 20 minutes every morning to achieve your goal, then you’re more likely to see a difference.

“If a goal is important to you, you’ll achieve it. A lawyer called me and I asked her to visit my office at 7pm. She said there was no way she could make it then so I said she couldn’t have a session. In the end she juggled her schedule, planned ahead and pushed herself to finish on time. If you want something badly enough, you’ll get it.

“If you want to make more friends, join Abu Dhabi Network Group on Facebook or a group on www.meetup.com. Do what you enjoy and you’ll meet people with common interests – and even if you don’t, at least you’ll have some fun by yourself.

“To improve an existing relationship, start by falling in love with yourself. If you love who you are, your partner will, too. One practical tip I tell my clients is to write down your intentions and goals and mark them as negotiable and non-negotiable. Ask your partner to do the same then trim both lists. Combine the two – this becomes a vision for your relationship.

“Want to be more confident? Telling yourself you’re shy is an excuse to stay in your comfort zone. If you’re an expat, you’ve already moved countries – which is an enormous upheaval. If you can manage that, you can manage anything. Start small and smile at a stranger, then work towards a goal. Pretend you’re not shy and imagine yourself confident until you feel it.”

If you only have 15 minutes… Improve your life in five quick ways:

  • Exercise
  • List three things you’re grateful for every day
  • Do something you enjoy – read a book or call a friend
  • Keep a daily journal and take time to reflect on your day
  • Make a random act of kindness – thank a waitress by name, smile at a concierge or tip a petrol attendant

Flat 401, NBK building, near Al Hilal bank, off Airport Road. Six 30-minute private sessions cost from AED 2,100. For more information contact: 02 446 3766, 050 313 497 [email protected] www.beyouinternational.com 

HAIR

A bad hair day can affect your confidence and rapidly spiral into a terrible day. But if you follow these tips you’ll never have a hair out of place again…

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Cat Hawkes is the artistic director of Marquee hair salon in Eastern Mangroves Promenade.

She says, “Hair loss is the most common problem I come across in the UAE. This could be due to the climate we’re in and the harsh water that doesn’t filter out all of the chemicals.

“I also meet many people who dye their hair at home then come to my salon to have it fixed. Let’s say you’ve got black hair and want it blonde; your hair isn’t going to turn the blonde colour you see on the box. It may turn reddish-orange. There might not be anything wrong with the product but you have to think about the undertone.

“People who overlap with different hair dyes get a build up of colour, which clogs the cuticles. As soon as you colour your hair, you open the cuticles. Some products contain high amounts of ammonia, which can be damaging – as is henna – because it coats the hair and doesn’t allow the cuticles to breathe. So avoid ammonia and choose dyes free from para thenylenediamine (PTD).

“When styling your hair at home, be sure to use a hair nozzle on your hair dryer so the air is directed onto the cuticles to flatten them. If you don’t use a nozzle, the cuticles will stand up and the hair will be frizzier. Point the nozzle down so it’s ‘cuticle correct’ to give a smoother result.

“Consider using heated or Velcro rollers as they are less damaging than hair straighteners.

“Sulphate-free, organic products are fantastic because they don’t break down keratin, the natural protein that makes up hair and nails. Are you using the right one for your hair type? Is your hair lacking moisture? Is it thick and dry?

“Styling hair products can help make your hair glossy. If you want your hairstyle to last, use a light volumiser or mousse, or a serum if your hair is dry and frizzy. Hair spray will also help fight humidity.

“If you continuously use straighteners, the damage to your hair is awful. It fries the cuticles and there’s no remedy for that so use a heat-protecting spray.

“Use a hair masque once a week to add protein and moisture. Leave on for 20 minutes then rinse off. It’s a treatment, so don’t forget to add conditioner too, to smooth the hair cuticles.”

Marquee, Eastern Mangroves Promenade, Sheikh Zayed bin Sultan Street, next to Eastern Mangroves Hotel & Spa by Anantara. For more information contact: 02 449 4044 [email protected] www.marquee.ae

Hair dos and don’ts

  • DO attach a water filter to your shower. Try H2O Pure Blue for AED 299 from www.h2opureblue.com
  • DO get a trim every six weeks
  • DO style your fringe first when blow-drying. If you clip it up and start with the underneath layer, your fringe will have a kink
  • DON’T rub your hair dry with a towel, as this damages the cuticles
  • DON’T brush your hair when it’s wet; this will break it
  • DON’T forget a heat-protecting spray when using hot styling tools

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SKIN

The skin is our largest organ, so it’s important to take care of it. But living in the desert can lead to dry, dull or congested skin.

Aoibheanna Bonner is the director of Zen the Spa at Beach Rotana.

She says, “We spend a lot of money on designer clothes that are fashionable for one season then sit in the back of our wardrobe. But we wear our skin for life so we should invest in skin care.

“A common problem in the UAE is premature aging, which is primarily caused by not using the correct sunscreen – or any at all – and being dehydrated, which is one of the worst things for our skin.

“In this region, sunscreen is priority. Never disregard how powerful the sun
is here or the benefits of drinking enough water and having a good night’s sleep. Don’t use any sunscreen under factor 30, even in winter. If you’re heading to the pool, apply it at least 30 minutes before leaving the house to ensure it absorbs into skin.

“Body brushing is another effective way to keep your body’s skin in tip top condition. It’s a cost effective way of exfoliating and simulating lymphatic drainage, which helps remove toxins. This reduces the appearance of cellulite. Use a dry body brush before showering, working upwards towards the heart. Body brushes cost about AED 100 from supermarkets, chemists and spas.

“A good moisturiser is also key. Rubbing in moisturiser is like having a mini-massage; it helps hydrate the skin, reduces bloating and cellulite and breaks down adipose, or fatty, tissue.

“I hear from more guests these days that a massage is now an essential part of their life rather than a luxury treatment; it’s part of them feeling well, flexible and youthful. I also recommend a monthly body scrub using salt, or visit a traditional hammam.”

Body scrubs and massages at Zen the spa start at AED 200 for 30 minutes. Beach Rotana, Al Zahia, next to Abu Dhabi Mall. For more information contact: 02 697 9333 [email protected] www.rotana.com

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FACE

Your face is constantly exposed, so it’s time you took care of it

Verika Seddik is a skin therapist for Dermalogica at Esthetic Sense.

She says, “With all the media and TV advertising today, people want beautiful, glowing skin.

“A lot of people are not educated when it comes to skin. They expect magic results but you have to be realistic. Do your research and find out how the skin works.

“Whatever lines you have now, the damage is already done. What you can do is prevent it from getting worse but you have to be diligent about your routine.

“You only have one face and when you don’t take care of it – if you don’t have monthly facials, use the wrong products or have a crazy lifestyle – then it won’t glow.

“Take care of yourself from the inside. If you’re healthy, happy and you exercise, you’ll glow. But of course, you also need to use the right products.

“Skin is alive so it needs to be fed, hydrated, moisturised and protected.
You have to exfoliate to bring out the new skin. There are gentle exfoliators you can use every morning – if you use something stronger, use it three times a week. Follow with a cleanser and toner, add a serum or oil and take vitamins. Choose a moisturiser that contains SPF.

“At night, you don’t need to exfoliate. Cleanse, tone and apply a serum or oil and a night-time moisturiser. When you sleep, your skin is renewing itself. When your face is properly cleansed, hydrated and full of vitamins, you’ll be glowing in the morning.

“Dehydration causes sensitivity, lines and dryness. Use a hydrating masque when needed – two to four times a week for 10-15 minutes. Have a professional facial once a month.

“There is no remedy for dark circles under the eye, although some products help reduce puffiness. Dark circles could be caused by a lack of sleep, genetics or a liver problem, so consider visiting your doctor to be tested for a hormone or nutritional imbalance. For lack of sleep, you have to go to sleep.”

Esthetic Sense, World Trade Center Mall, Hamdan Street. For more information contact: 02 633 1533 [email protected] www.esthetic-sense.com

Did you know?

  • As we age, the skin loses collagen and therefore elasticity. Look for products containing the chemical compound dipeptide, which helps stimulate collagen
  • Choose products with silicic acid, which helps remove a build up of dead skin cells
  • Avoid touching or resting your face on your hands, as this can cause breakouts
  • Your hair is full of residue from serum, shampoo, conditioner and hairspray – so keep it off your face
  • Got spots only on one cheek? Then clean your phone, which is crawling with bacteria. Alternatively, use a hands-free kit
  • The skin around the eye is the thinnest part of your face and the first place lines appear, so use eye cream twice a day. Look for ones that contain vitamins A, C and E and SPF

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MAKE UP

Ladies, if you’re guilty of wearing the same make up as you did five years ago, it’s time to change

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Nina Xanthakou is a regional make up artist for the make up brand jane iredale.

She says, “Everyone should have a regime tailored to their skin type and age. Never neglect SPF, as sunlight is the primary reason for aging.

“My make up essentials include a good base – either a liquid or powder foundation – to even out skin tone and cover imperfections. When the air feels humid, I recommend using one without emollients or oils to avoid looking shiny. All bases should be packed with SPF.

“In the UAE we tend to sweat and be in the sun a lot so apply a primer before your foundation to create a base. This gives the skin a velvety texture and helps your foundation last longer.

“They say our eyes are the windows to our soul, so curl your lashes to create the illusion of longer lashes and apply mascara to help open the eyes.

“Peach or pink blush – rather than a bronzer – gives the appearance that you just woke up and are well rested, which is great for women who are up early.

“There are many brands out there, and each represent something different – some are fashion forward while others offer natural ingredients that respect the skin. Try using products with natural ingredients during the day. If you want a long lasting effect at night, other brands offer more colourful looks.

“Jane iredale is a pure mineral make up brand which is free from fillers, parabens – chemicals used to preserve cosmetics – or artificial colouring. It’s great for daily use because it doesn’t create irritation.

“If you use foundation on a daily basis it can cause breakouts. Remember to read the small print on labels because there are some ingredients and chemicals that we should avoid, such as the chemical preservatives phenoxyethanol, parabens and acne-inducing comedogenics. The skin doesn’t tolerate chemicals on a daily basis. Mineral make up allows the skin to perspire. It contains components such as small melted stones that sit on the skin like fish scales. This leaves space between the product and skin, allowing the skin to breathe and preventing clogged pores.

“All mineral powders are long lasting and water resistant. Titanium dioxide – a natural SPF – acts like a small mirror, reflecting harmful rays. However, some products have chemical SPF and still let sunrays absorb into the skin.

“Some foundations don’t mention the coverage so if you’re in a shop with a beauty consultant, ask for help.

“However, most mineral make up advertises it is made up of minerals because this is something unique. But there is a catch, as not all mineral make up is the same; some contain silicon, which can cause irritation, while nano-sized minerals can penetrate tissue and become toxic. Of course, sales representatives want to sell the products so you have to do your own research. What’s best for your requirements? How tolerant is your skin?

“Remember, the ingredient that makes up the majority of a product will be listed first on a label.

“Don’t forget to disinfect your makeup brushes once a week to avoid breakouts. Clean with an organic brush cleanser, which allows the brush to dry immediately. You can also use baby shampoo.”

Find make up tutorials and tips at  www.janeiredale.com or visit Esthetic Sense in World Trade Center Mall.

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EYES

Beauty is in the eye of the beholder… but not if you can’t see. Eye health is important – whether you wear glasses or contacts or not

Sabarrish Srinivasan is an optometrist for Yateem Opticians.

He says, “You should get your eyes checked once a year, or every six months if you suffer from diabetes or high blood pressure. Check ups are important even if you don’t wear glasses or contact lenses because they can reveal hidden problems such as eye strain, diabetes or even tumours.

“If you wear contact lenses, make a resolution this year to wear them properly. Many people who wear contact lenses wear them longer than the recommended time limit, or sleep or swim in them. Wearing disposable lenses for too long can cause irritation – your eyes might look red or feel itchy – and it can cause irreversible damage. Swimming in them can remove the lens by force, make it swell or cause bacteria to stick to it, leading to infection.

“When choosing sunglasses, buy them from a reputable shop or opticians. They should offer UVA, UVB and UVC protection. UVA rays can cause sensitivity to sunlight, UVB can irritate the retina or internal lining of the eye and UVC can cause cataracts, which cloud the lens behind the pupil, making sight blurry. If you drive, ask your optician to recommend sunglasses that reduce glare.

“Want to keep on trend? In 2015 Maybach sunglasses will arrive on the UAE market. The handcrafted sunglasses and frames are made from ebony, diamonds and the horns of water buffalo. We’ll also see the relaunch of the classic aviator-style sunglasses, while I anticipate funky glasses in a mosaic of colours will be popular at the end of this year. Already we’re seeing neon green and flashy yellow glasses in Europe, and trends usually spread to the UAE.”

Various branches including opposite Al Mariah Mall, Hamdan Street. For more information contact: 02 677 6222 [email protected] www.yateemgroup.com

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FITNESS

Most people’s number one New Year’s resolution is to get fit. But what counts as being fit,
and where should you start?

Billy Graham is the co-founder of Vogue Fitness and CrossFit Yas in Yas Marina.

He says, “Fitness means different things to different people. It’s about being able to do things at a varied intensity in different environments, whether that’s running on a treadmill or taking the shopping upstairs.

“The New Year is the best time to start your fitness journey. Being active releases hormones called endorphins, which make you feel good about yourself and give
you confidence.

“Put last year behind you and turn your life around. Remember that it isn’t a one-month process. It requires hard work and dedication.”

“Getting fit can be intimidating, especially if you’ve not been active for a while. Going to a gym can be daunting but fitness isn’t necessarily about going to the gym. Being active, whether that’s by riding a bike, kite surfing or swimming, will contribute towards your fitness goal.

“Go for a walk and once that’s comfortable turn it into a jog, then a full run. If you’ve got young children, go for a family bike ride or walk. Go for a swim with friends; you’ll be more consistent if you’ve got someone to workout with.

“Find a facility with a good reputation and experienced coaches who are used to dealing with newcomers. Don’t be intimidated; everyone has to start somewhere. Just bite the bullet and once you walk through the door it will be easier to continue.”

AED 400 for a one-off personal training session for non-members, AED 350 for members. Yas Island. For more information contact: 02 583 2380 [email protected] www.vfuae.com

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NAILS

We promised you pointers on how to improve yourself from tip to little toe, and we always deliver…

Sarah Middleton is a beauty educator at The Nail Spa.

She says, “If you have brittle nails, invest in a good cuticle oil; Heaven SOS Oil is great as it contains vitamin A for moisturising and anti-aging and vitamin B for repairing. It can be used on hair, too, as it helps to strengthen keratin. Use it at night on the nails and cuticles; you can also wear cotton gloves at night to create heat and allow the products to penetrate deeper into the layers of the skin where the cells are still living. Use a hand cream that contains sunscreen on a daily basis. At night, use a cream that is rich in vitamins A and B to protect the skin and nail area.

“Having regular manicures is essential for healthy nail care. We also advise getting a paraffin wax treatment – a deep conditioning and nourishing treatment – once a month. We offer a hydrating wrap and relax treatment for hands and feet (AED 155 for 40 minutes).

“Usually a week between manicures and pedicures is more than enough. It is fine to re-polish and change colours, if desired, each week. However, some polishes have strong pigments, and even with a base coat they can cause the nails to yellow. If this happens, remove polish for a week, until the yellowing diminishes. Always apply a base coat under polish.

“Never cut your cuticles. Cuticles are there for a purpose: to protect the matrix. This is the root of the nail, and if this becomes damaged it will impact the nail’s foundation and can result in deformities of the nail plate. It is important that you file in one direction and do not seesaw at the nail; this can cause the nail’s fine layers to separate and become weak.

Emery boards and nail files are the same thing although emery board is the ‘correct’ term. However, a traditional emery board has a paper grit (surface) whereas you can find metal and glass ‘nail files’ on the market. Metal files are dated and not as versatile as the ones that we have in the market today, which have different sized grits and thickness.
Glass files are good for home use but are not practical for salons as they tend to be better for shaping rather than reducing length.

A regular ‘facial’ for your hands and feet is recommended to help combat signs
of aging and to lighten pigmentation (AED 160 to AED 170 for 30 minutes).

Various branches including Eastern Mangroves Hotel & Spa by Anantara. For more information contact: 600 544 001 www.thenailspa.com

Rachael Peacock and Sarah Riches

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