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    15 Wellness Journals To Kickstart Your Year

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    If being more present, more of a go-getter or hitting certain goals is your new year MO, you’re going to need one of these wellness journals to get there.

    Journalling is a powerful tool for wellness. It boosts your mindfulness by helping you reflect and stay on course. Journalling can help you achieve your goals, help you gain self-confidence and can even improve your writing and communication skills. Per Rochester University, it can improve your stress, manage anxiety and even help you cope with depression.

    Plus, research links journalling with boosted immune function, since journalers see fewer doctors for stress-related incidences. It also helps cultivate gratitude, which in turn leads to greater contentment and happiness with life.

    These wellness journals tick all the boxes and each is designed specifically to help you reach your goals, achieve greater wellness and cultivate inner peace. These are the 2024 wellness journals we’re loving.

    Wellness Diary by Typo

    This journal, which comes in a variety of hardcovers, is perfect for building and maintaining healthy habits. You don’t just use it to jot down your daily to-dos, either. Each day comes with a water tracker, and a brief reflection activity to fill out. Use it to track your mental health and see your gratitude grow.

    Wellness Journal By Arcturus Publishing  

    Use this embossed baby to record your physical and mental health accomplishments. You can record your daily fitness and health goals, set daily priorities and check in with yourself.

    My Wellness Journal By Melissa Christie

    This focused journal helps you tap into your hormones so you can harness their power. Learn more about your cycle, track its symptoms, note your meals, water intake and movement patterns. There are tons of prompts for reflections and making sense of things—an all-in-one health journal.

    The Manifestation Journal By Gill Thackray

    Manifestation is having its moment and you can harness its energy by learning to lean into what sets you on fire and how to manifest what you want. Learn about your fears and how to rise above them with this book, by mindfulness teacher and psychologist Gill Thackray.

    READ MORE: 15 Best Journalling Apps To Start The New Year With More Mindfulness

    The Anti-Burnout Journal By Bex Spiller

    You don’t need to start this journal on the 1st of January. It spans 12 weeks, and with it, you can learn about what causes prolonged stress and take charge of it. It spans 12 weeks with weekly lessons and challenges to help beat burnout, delivered through the pages of the journal alongside an online dashboard with lifetime access to video lessons in yoga, mindfulness, meditation, nutrition and breath work.

    The Wellbeing Journal By MIND

    This journal, created in partnership with MIND, the mental health charity, spans pages and pages of helpful, productive prompts that allow you to express yourself. Find colouring pages, drawing prompts and contemplative quotes within the pages and journal yourself to mental health.

    One Question A Day By Aimee Chase

    This five-year journal serves as a time capsule for your brain. Answer just one question every day and after a while, look back on this book and be taken by what your life looked like, what you thought, how you felt, how your world was shaped. Plus, when you’re faced with a blank page, it can be that much harder to pencil your thoughts. This book takes that intimidation away.

    READ MORE: 5 Morning Routines That Actually Work, According To Science

    Do It For Yourself By Kara Cutruzzula

    Made by creativity and productivity expert Kara Cutruzzula, this book is a go-getter’s manual. Find 75 thought-provoking prompts and work through the stages of getting going, building momentum and overcoming setbacks. It also encourages mindfulness through every word written.

    Life Balance: A Journal of Self-Discovery By Robie Rogge and Dian G Smith

    Finding balance is the MO of this reflective journal. In it, you can pose yourself questions like, ‘What threw me off today?’ ‘Am I off-balance?’, among others. A helpful place to touch base and slow down, mindfully.

    One Line A Day By Chronicle Books

    Take the work out of being mindful by writing just one line a day. This is for busy people who still would like to reflect, as well as for anyone else. It’s also great for looking back and reflecting on what was going on in years past. Capture your memories any way you’d like, using photos, drawings or paint. Each page is thoughtfully made for your creations.

    So Calm Fitness & Wellness Journal

    With this book, you can track your wellness but also set intentions, take note of what feels good and reflect on your goals, habits, meals and more. A helpful companion.

    I Am Grateful By Typo

    Creating more gratitude in your life can boost your contentment and happiness, per studies. This year-long journal helps you do just that with simple prompts that allow you to write, draw and express your feelings every day. It’s undated so could work at any given time.

    The Morning Journal By My Self Love Supply

    This hit Insta account, with over 3 million fans on Instagram, now has a journal for harnessing your mornings and taking the power of the day for yourself. Find gentle prompts to understand your needs, with reflective as well as planning pages.

    READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs In

    Becoming: A Guided Journal For Discovering Your Voice By Michelle Obama

    You’ve read the book, now use her smarts to direct your path with this voice-finding journal. Find inspiring quotes and prompts to help you discover your story. It’s a journal for doing the deep inner work and finding yourself through these reflections. A powerful tool.

    I Am Here Now By The Mindfulness Project

    By working through these pages, you can harness mindfulness and bring a new awareness to your senses, thoughts and emotions. The pages help you practise meditation with an audio track guided by internationally renowned mindfulness teacher Tara Brach.

    Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      in lifestyle and culture

      7 fabulous things to do in UAE this weekend

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      Life

      by Team Emirates Woman
      2 hours ago

      Your ultimate weekend guide – November 24 to November 26, 2023.
      Enjoy authentic Florentine dishes

      True to its name, the Italian fine dining restaurant Chic Nonna encapsulates the spirit of Italy with its authentic menu – served with dose of chic on the side. The revamped menu highlights a wide range of classic, seasonal dishes from age-old recipes to innovate creations by Head Chef Francesco Torcasio and Group Executive Chef Giuseppe Pezzella that are steeped in tradition and bursting with flavour, from pipettes, pastas, risottos to meat and seafood options. The standouts? The Carpaccio di Fassona with parmigiana reggiano, wild arugula coulis, artichoke dressing and truffle, the pan-fried Dover Sole with lemon, capers and brown-butter sauce, the chef-recommended Bavette Nerano pasta with zucchini, basil, Provolone del Monaco cheese and lastly, the Vassoio di Pasticceria, a beautifully wrapped pastry tray of assorted Italian Pasticcini.
      For reservations, visit chicnonna.com
      Marvel at this must-see public art show

      On view at ICD Brookfield Place until January 3, 2024, Kuwaiti artist Monira Al Qadiri’s “Floating Worlds” exhibition features fossil fuel resources transformed into tangible metallic art objects and larger-than-life inflatable floating sculptures. The visual spectacle explores the fragility and perishability of energy resources, echoing the importance of discussions on the climate crisis and sustainability.
      Pamper yourself to an exclusive wellness session

      Over the next four months, Emirates Palace Mandarin Oriental in Abu Dhabi will be hosting residencies of world-class wellness masters Jimmy Jarnet, Justin Andries, Dr Buathon Thienarrom and Milena Naydenov.
      Wellness designer Jimmy Jarnet will be kicking off the exclusive experience from today until November 29, 2023, offering guests moments to pamper through his hyper-personalized programs such as The Ultimate Massage Experience (Dhs1,435 for 55 minutes/Dhs1,800 for 75 minutes) and personal training sessions (Dhs825 for 55 minutes) for a holistic body and mind symbiosis.
      For more information and reservations, visit mandarinoriental.com/en/abu-dhabi/emirates-palace/spa or call +971 2 690 7885.
      Book a new nightlife experience

      Tucked away behind a concealed door inside ALAYA, this underground lounge is the latest exclusive club in DIFC. From 11pm to 3am, the refined speakeasy brings a new nightlife energy featuring unique after-hours entertainment and exclusive parties like no other to the region in an opulent Bedouin-inspired interior setting.
      For bookings and reservation, visit alayarestaurants.com or e-mail reservations@lyladubai.com
      Lunch with a view

      The Ritz-Carlton, Dubai, introduces the Laurent Perrier Garden, a luxurious retreat for French bubbly enthusiasts, where guests can enjoy a dish and a glass of bubbles from Dhs100. Nestled within the lush grounds of The Ritz-Carlton, Dubai, this location is an outdoor oasis, perfect to celebrate big-little moments in life this season. The lip-smacking menu includes a variety of delectable dishes, such as Oyster Fine de Claire, Cured Salmon on Blinis, Burratina, Tartare De Boeuf, Tempura Maki, Chevre Cigar, Beef Cheeks Croquettes, and Prawns Anticuchos.
      For more information and reservations, please visit www.ritzcarlton.com/dubai
      Shop till you drop

      The jaw-dropping Black Friday deals are officially here – you can now until your wallets are dry. The Luxury Closet has a massive discount on all your favourtie leather goods – whether you’re looking to invest in a plus new luxury bag or hoping to buy a pre-loved arm candy, now is the time to do so.  From Louis Vuitton and YSL to Dior and Goyard, the options are endless.
      For more information visit theluxurycloset.com
      Indulge in seasonal sweet treats

      Celebrate the season with Magnolia Bakery’s limited-edition Red Velvet Banana Pudding, a delightful twist on the classic favorite. This fan-favorite features a blend of vanilla pudding, red velvet cake, fresh bananas, and chocolate chips, available in sizes from small to large. Cupcake enthusiasts can indulge in the luscious Red Velvet Whiteout and Chocolate Peppermint cupcakes. The product of the month, Red Velvet Banana Pudding Cookies, offers a perfect fusion of soft-baked banana pudding and melt-in-the-mouth cookies. Don’t miss the Favor Box, combining an assortment of best-selling cookies for the ultimate festive treat.
      For more information visit www.magnoliabakery.com
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @tialineker More

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      in health and weelbeing

      How To Reflect On The Year You’ve Had – And Prepare For The Year Ahead

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      The end of the year brings a time to press pause and look back on your time in the sun. But learning to reflect on the year you’ve had takes a bit more skill than just writing down a few thoughts. We’ve spoken to Hilary Davies, Social Psychologist and Development Coach,  about how to structure your reflections in a productive way that brings about actionable results. “It is important to spend time thinking about the future to be clear about what we want to do and how we want to be. As we strategise for the future, we create an outline of what we are working towards, be it in our personal or professional lives,” says Davies. 

      Why you should reflect on the year 

      It’s a time to learn 

      “Firstly, reflection is a key component of adult learning, giving us the time to explore our lived experiences and understand them in retrospect rather than in the moment,” says Davies. “This often means we have more information and fewer emotions that may be influencing our responses.”

      It boosts self-awareness 

      “Reflection can also teach us about ourselves and increase our self-awareness, especially linked to emotional and subconscious influences. Reflecting on how we felt in the moment, what was driving that emotion or behaviour, and understanding our triggers gives us a greater ability to manage how we respond in future,” says Davies. 

      You’ll fine-tune a new mindset

      “Reflection on positive situations can create sensations of gratitude and well-being, which in turn have a positive impact on how we show up in the present,” says Davies. “Similarly, reflection on negative situations can help motivate us to create change in our lives. We often get stuck in repetitive cycles of behaviour and thought patterns that become automatic. Reflection can help us to take a step back from the “as is” and explore how we can be more intentional about what we do.”

      READ MORE: 11 Ways To Get More Energy When You’re Feeling Tired

      Reflecting 101: Your Guide 

      “The overall process for reflection and strategizing can be compared to planning a road trip,” says Davies. In this way, ask yourself probing questions that frame the year and you can start working forward from there. 

      Ask yourself questions 

      What did you enjoy? Was there anything you did not enjoy? What could you have done differently? Per a Harvard Business School study, three themes that shape what executives in business reflect on are failure, success and frustration. Tap into these themes in your reflections to uncover some truths that could help you shape your future. 

      Decide your new direction  

      If you compare a year’s reflection like you would a trip, you can strategise your moves, says Davies. For example, ask yourself where you want to go and what you’d like to do. Is it something new? What kind of information do you need to get to this new destination? How long do you plan on being there? Do you need a budget of sorts? 

      READ MORE: How To Really Harness Self-Care

      Plan your next steps 

      Now, you can break down your goals into bite-sized steps that will help direct your path. What would you need before embarking on this trip? 

      Change gears if you need to 

      “The most important part to remember is that once you are driving, you can decide to change your destination or the route to get there. In the same way, in real life you can continue the process of reflection and adjusting the strategy,” says Davies. “Reflection is a continuous process that helps us to optimise our decisions and behaviours in the moment so that you can get the most from whatever you’re doing.”

      Don’t hold yourself back 

      When you reflect on the year, be careful not to criticise yourself too much, cautions Davies. “We should not be overly self-critical – reflection is a learning opportunity, not a chance to beat yourself up. To do this, it is important to adopt a growth mindset,” says Davies. “If you find yourself being overly self-critical during reflection, think about what you would say to a friend in the same situation as you. Remember – we all do the best we can with what we have at the moment.”

      Look at things holistically 

      Whatever happened in the year, remember that things don’t work in isolation. Various factors influence the happenings in our lives and we only have a finite amount of resources. “If you feel like you didn’t achieve what you wanted to in one area, look at the big picture. Did you overachieve in another?” asks Davies. “The key is to remember to find balance. If your reflective strategy focuses entirely on work, be aware of how this may impact your relationships with friends and family.

      READ MORE: Enjoy Your Downtime (Without Feeling Guilty) In 3 Easy Steps

      Get realistic 

      When planning ahead and reflecting, it’s important to stay grounded and realistic. You want to strive towards things that you can achieve so that you don’t get burned out, says Davies. “Health and wellbeing, both mental and physical, are two of the most important life areas that often get overlooked as we focus our attention on other areas where we are seeking achievement or success.” Be mindful of how much time and energy you have.  Is it realistic to achieve everything in all aspects of your life?”

      Prepare for change

      Change is most successful if we’ve taken the time to prepare properly for it. If, say, your new goal is to ace a 10K run, prepare to make changes to your lifestyle to incorporate the training. “To train for the 10km run,  you may need to start getting up an hour earlier.  You may have to change our diet as we need more fuel,” explains Davies. “Understanding the future situation helps us prepare for the change we are about to make, both practically and mentally. Physical preparation helps us remove friction from the change – we know we need to get up earlier so we start going to be earlier, or we put the running clothes out the night before. Mental preparation is important so that we can manage any negative thoughts that create resistance to change. This is where mindset, agility and resilience are key in achieving our desired future.”

      Hilary Davies is a Social Psychologist and Development Coach, supporting people in their personal and professional development to adopt change, find purpose and fulfil their potential. She also specialises in Gender Transformation consultancy, addressing social barriers in organisations that limit women’s growth. You can find her at www.hedcoaching.com or on LinkedIn.  More

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      in fitness and body

      On The Flip Side With Samsung

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      The Samsung Galaxy Z Flip5 is the latest and greatest foldable phone on the market and WH was fortunate enough to get an exclusive sneak peek to explore all its incredible tech wonders. Let me tell you, it’s nothing short of amazing!

      As soon as I laid my eyes on it, I couldn’t help but feel a rush of nostalgia from the early 2000s when flip phones were all the rage. Alongside those lowrise jeans and chunky knotted necklaces, the Galaxy Z Flip5 is a true throwback to a time we thought was long gone.

      But don’t be fooled; this phone is not merely a blast from the past. It’s here to revolutionise the way you live, encouraging you to embark on a wellness journey in style. Let me share some of my favourite features:

      Comprehensive health tracking: Monitor fitness progress and vital stats with ease.

      Camera access from watch: Remotely control and utilise your phone’s camera directly from your smartwatch, ensuring you never miss a precious moment.

      Seamless integration: The phone, watch and earbuds work in harmony to enhance your wellness journey.

      Health-enhancing apps: Access tools for calorie tracking, hydration, stress management and more.

      Stress reduction: Use guided breathing exercises and relaxation features to manage stress.

      Quality sleep tracking: Gain insights into sleep patterns for improved rest.

      Water and dust resistance: The phone stays protected in various environments.

      Impressive battery life: Dependable power for all-day adventures.

      Compact and portable: Fits easily in your pocket for on-the-go activities.

      It’s technically fun!

      Capture every moment with precision

      Now, you’re probably wondering, “How’s the camera?” After all, we’re the ones snapping pictures on hikes, runs and adventures, right? Well, the Galaxy Z Flip5 boasts a 10MP front camera and two 12MP lenses at the back. But that’s not all; it even offers night mode photography, which is a game-changer for those exhilarating night runs through the city.

      Pocket-sized tech for your active lifestyle

      “This little pocket-size device fits perfectly into my running belt,” says Chamain van Zyl, WH Digital Editor. “If you don’t have access to the watch and you want to run with your phone, it is super compact.” It’s your ideal companion for hiking, cycling, or any adventure you embark on. 

      Selfies never looked so good

      Let’s talk about the front screen, dubbed the FlexCam. No more flipping open your phone to capture that perfect selfie. You can effortlessly utilise the powerful 12MP cameras and see exactly how your shots will turn out without the hassle of constant retakes.

      Plus, the camera syncs seamlessly with the Galaxy Watch6, letting you capture selfies and videos right from your wrist. It’s the ultimate tool for jet-setting influencers and on-the-go adventurers.

      “I must say, the FlexCam is a game-changer for me. It’s a feature I didn’t know I needed until I tried it,” says Chamain. “The convenience of capturing the perfect selfie with a live preview, all while syncing seamlessly with the Galaxy Watch6 is simply remarkable. It’s like having your personal photographer on your wrist, ensuring you’re always in the frame and looking your best. I can’t imagine going back to the old way of taking selfies after experiencing this level of ease and innovation.”

      Stress-reducing features and sleep monitoring

      Wellness isn’t just about physical health; it’s also about managing stress and getting quality rest. 

      The Galaxy Z Flip5 offers stress-reduction features like guided breathing exercises and relaxation techniques, helping you unwind after a hectic day. 

      “I absolutely loved the breathing exercises! I incorporated them into my daily routine, setting short 1-minute intervals that I could easily squeeze into even the busiest of days,” says Chamain. “What impressed me the most was how tangible the results were. I had been grappling with a high stress level, symbolized by a persistent red bar on my device. But with consistent use of these exercises, I witnessed a remarkable shift. It was as though my stress levels were responding in real time to the calming power of controlled breathing. Gradually, the ominous red gave way to a much more reassuring green-orange hue.”

      Additionally, the Galaxy Watch6 offers sleep tracking, so you can gain insights into your sleep patterns and improve your sleep quality. This holistic approach to wellness addresses not only your physical health but also your mental and emotional well-being.

      Powerful wellness trio

      The Galaxy Z Flip5, Galaxy Watch6 and Galaxy Buds2 work together as a powerful wellness trio. The phone pairs effortlessly with the watch, allowing you to monitor your fitness progress in real time. I could track my heart rate, sleep patterns, steps and more, all while staying connected to the phone. 

      The Galaxy Watch6 syncs with fitness apps, helping you keep tabs on your goals and making it easier to lead a healthy, active lifestyle. And with the Galaxy Buds2, you can listen to your favourite workout playlist while staying aware of your surroundings, ensuring a safe and enjoyable exercise experience.

      Health-enhancing apps and features

      The phone comes pre-loaded with an array of health and wellness apps that cater to your well-being. Whether it’s tracking your daily calorie intake, monitoring your hydration levels, or even managing stress through mindfulness and meditation apps, this phone offers a comprehensive wellness toolkit. 

      The Galaxy Watch6 complements this with advanced fitness tracking, including GPS for accurate outdoor workouts and ECG monitoring for heart health. These features empower you to take control of your health and achieve your wellness goals more effectively.

      Music and motivation on the go

      You can easily access your favourite workout playlists on your phone and play them through your Galaxy Buds2, which offers rich sound quality and stays snug during even the most intense workouts. 

      The Galaxy Watch6 also has music storage and playback capabilities, eliminating the need to carry an additional device during your runs or workouts. 

      “Another amazing feature that I simply can’t get enough of! You can enjoy your favourite music through the watch and earbuds while running, doing chores, and you don’t even need your phone!” says Chamain.

      It’s the ultimate combination for the modern woman on the move, making the Samsung Z Flip5 an invaluable addition to your active lifestyle. More

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      in health and weelbeing

      12 Books To Help You Survive Year-End Fatigue

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      Aaaaahhh, the much-dreaded year-end fatigue is finally here! And don’t worry, you’re not alone. Along with other self-care practises, may we suggest burying your head in a book that will boost your motivation and pep up your energy levels.

      You’re probably thinking: “Why would I want to read when all I want is to pass out at this time of the year?” Well, research has proven (more times than we care to remember) that reading helps slow down the brain, thereby helping us relax physically and mentally. Especially when done at night, reading can help send you off to la-la-land swiftly. FYI: 71 percent of adults who read weekly, and participated in a 2019 survey commissioned by Kindle, reported feeling happier and lighter than those who read seldomly, or not at all.

      Whether you’re emotionally or physically drained — or simply looking for a blow-by-blow guide on how to keep fatigue at bay year after year or to escape your current reality of back-to-back deadlines – the list below has you covered.

      READ MORE: Could Intermittent Resting Be The Key To Your Fatigue?

      1. Your Life Matters: Why and How To Honour Your Existence Through Writing by Norma Young

      Writing is one surefire way to offload those niggly emotions that weigh heavily on us. The lessons embedded in every page of Your Life Matters will have you feeling like a Pulitzer-deserving writer in no time.

      The book, curated for journalling enthusiasts and authors-in-the-making, makes a solid case for writing as a necessary exercise for overall wellbeing. Young touts writing as a tool that can be used to stay sharp or record and review emotions. It also offers guidelines on how to navigate the writing process.

      2. I’m So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy and Reclaim Your Life by Dr Amy Shah

      The secret to nipping burnout in the butt, says Dr Shah, lies in utilising the very complex energy trifecta — “the interconnected relationship between your gut, immune system and hormones.”

      Merging the latest scientific insights with her medical experience, she advocates for (a) Changing what you eat (b) Changing when you eat and (c) Discovering the why behind your stress. Be prepared to feel like a whole new person, promises Dr Shah.

      READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      3. Have A Little Faith by Mitch Albom

      A compilation of stories about faith, religion and the power of belief that tracks two real-life characters – an elderly Rabbi from Albom’s childhood and a reverend from a Detroit neighbourhood. Through conversations and interviews with both men, Albom discovers how their religious beliefs differ yet remain similar in many ways.

      He also learns how their faith influences their lives and how it affects those around them. The book explores what it means to have faith in a world that often appears to lack it. Ultimately, Albom finds that faith is not an abstract concept, but a powerful force that can bring light to the darkest of days.

      4. Before The Coffee Gets Cold by Toshikazu Kawaguchi

      Set in Tokyo, Japan café, this is a magical that explores the interconnectedness of lives (COVID-19 taught us this already!) and the choices we make. The novel explores themes such as regret, love and the importance of making the most of every moment through the experiences of four characters.

      Each character’s journey is intertwined with the others’ as they learn to let go of their regrets and embrace a life of hope and gratitude. The storyline ultimately reveals that although life can be fleeting, joy can still be found in the little moments that make up our lives.

      READ MORE: 11 Ways To Beat Year-End Fatigue

      5. The Art of Rest: How to Find Respite in the Modern World by Claudia Hammond

      The world is packed to the brim with stress and over-stimulation – that much we know! And often times when sh*t hits the fan, rest becomes the last thing on our minds. In these pages, expect to find different ways to improve your relaxation practices — from the types of holidays to go on, the under-utilised power of play, how to create restful environments wherever you are as well as how to be mindful of rest and more.

      The book also explores the science of rest and the different rest strategies we can enlist to recover from stress. Ready to be productive?

      6. Everyday Self-Care: The Little Book That Helps You Take Care of You by CICO Books

      Self-explanatory, expect to find various simple and creative ways to help take care of your mind, body and soul when life gets busy (which is always, it seems!).

      Very NB: This little book of self-care doesn’t promise results but preaches implementing small changes that will gradually improve your energy levels and quality of life leading you to sleep better, eat healthier, relax more, stop your overthinking in its tracks, declutter your mind and make progress in achieving the ever-elusive ‘balance’.

      READ MORE: Your November 2023 Sex Horoscope Is Here And Scorpio Season Is Bringing The Heat

      7. The Little Book of Happiness For When Life Gets Tough

      From incessant cellphone notifications that demand our attention to news cycles that deliver negative news around the clock, distractions and negative feelings are always lingering about and doing a number on our emotions.

      The Little Book of Happiness is a compilation of wise words from some of the world’s renowned personalities – from ancient philosophers and celebrated writers to modern-day figures. Expect to have your thinking patterns transformed, your mood boosted and to work at your inner joy.

      8. The Joy of Small Things by Hannah Jane Parkinson

      Uplifting in all the right places and an absolute joy to read, The Joy of Small Things is a reminder to take time out to appreciate the small things in life that can bring you contentment (Yep, you’ve heard that one before!).

      Parkinson encourages readers to take the time to appreciate the small things, such as the beauty of nature, a good cup of tea or a funny moment with a friend, sharing how such moments can act as a momentary escape from the struggles and anxieties of life. 

      READ MORE: Um, A Scary 50% Of SA Women Are Iron Deficient

      9. The Things You Can Only See When You Slow Down by Haemin Sunim

      The Things You Can Only See When You Slow Down stresses the importance of living mindfully and in the present, explaining in great detail how slowing down helps us observe the beauty of life and to be aware of our own thoughts and emotions.

      It also offers practical nuggets on how to practice mindful living (think: meditation, self-compassion and gratitude). Some of the themes explored include topics such as dealing with stress, overcoming depression and cultivating meaningful relationships. 

      10. The Sun Will Rise and So Will We by Jennae Cecelia

      Using vivid imagery and carefully selected words, this poetry anthology illustrates the power of resilience and hope, encouraging readers to never give up, no matter how tough the going gets.

      Now, show us anything better than beautiful words to remind you that life is beautiful and that life means well!

      READ MORE: Radio Personality Gugu Mfuphi On The Lessons Learnt During Her Kilimanjaro Summit — And More

      11. The Seat of the Soul by Gary Zukav

      In this moving account of how humans sign a spiritual bond the minute they land on earth, the author takes readers on a journey that nudges readers in the direction of evolving from understanding power as the ability to manipulate into acknowledging power as the alignment of the personality with the soul, also known as authentic power. Expect to walk away with a better understanding of how human interactions are formed at a far deeper level.

      12. A Therapeutic Journey: Lessons From The School of Life by Alain De Botton

      The importance of understanding your emotions, taking responsibility for your own well-being, practising self-care, the need for compassion, the power of forgiveness and the need for self-reflection are all themes covered by this book that will leave you self-aware and better equipped to deal with life’s never-ending challenges.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      in health and weelbeing

      11 Ways To Get More Energy When You’re Feeling Tired

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      We can all agree that it has been a loooong year! The best way to get through this time of the year, with decent energy levels, is to get enough sleep at night.

      Honestly: “Nothing replaces sleep to give you energy,” says Dr Alison Kole, director of sleep services at Summit Medical Group. “Most people require seven to nine hours of sleep per night to feel their best.”

      Still, that’s not always entirely possible (just one more episode of Manifest and a few minutes on TikTok can’t hurt, right?). But the good news is there are some quick energy-boosting tips you can try that work pretty well in the moment. Here’s how to get more energy, like, right now.

      1. Follow this super-specific hydration formula

      Admit it: You don’t drink as much water as you could – and dehydration is one of the main reasons why energy levels bottom out.

      “Most of us walk around in a state of dehydration on a daily basis and when your body is dehydrated it can make you feel tired and sluggish,” says registered dietician and nutritionist Dr Allison Childress.

      Fortunately, Dr Childress also says that pretty much any kind of beverage (except alcohol) counts toward your daily intake, so if you’re not a huge fan of plain water, mix it up with juice, tea, or even broth from soup.

      Not sure how much you need? Dr Kole says it depends largely on your body size and recommends multiplying your weight by 20 grams to calculate what your daily goal should be.

      2. Choose coffee over energy drinks

      Yes, a quick jolt of liquid caffeine can definitely perk you up – but here’s the thing, not all caffeine is created equal.

      “Stay away from energy drinks…they may give you a temporary boost, but these are stimulants and can set you up for a crash later on,” says Dr Childress, adding that energy drinks often contain caffeine as well as a mix of other stimulants like guarana and yerba mate.

      She says that 240 to 350 mils of coffee is a much better choice when you need some liquid energy (i.e., no crash). Just be mindful of the timing. Dr Kole warns that having caffeine too late in the day (say, after 4 pm) can interfere with sleep – and possibly force you to need even more caffeine the next day.

      READ MORE: How To Brew Coffee At Home: Plus, The Coffee Makers You Need RN!

      3. Snack on both carbs and protein

      Your body’s energy comes from the calories you consume, says Dr Childress, so if you’re feeling sluggish you might need to fuel up. But don’t head to the vending machine; there’s a simple formula for noshing on a perfectly energising (and healthy) snack.

      “Choose a carb and a protein for maximum punch,” she explains – the carbs will provide your body with fuel, while protein will help you stay fuller (and more satisfied) longer. “Try an apple with a piece of string cheese, a cracker with nut butter, or half of a protein bar,” says Dr Childress.

      4. Do a few laps at the office (or just get up for some water)

      If you find yourself nodding off at your desk, there’s a simple solution: Take a walk – it’s an automatic source of energy that boosts your circulation and keeps your muscles active, says Dr Kole.

      And before you complain that there’s no place to walk outside your office building, know that fresh air is not mandatory for this tip to work. Take regular trips to the water cooler, log some laps around the open-plan cubicles, or walk up and down the stairs a few times. Dr Childress suggests setting an alarm on your phone to remind yourself to get up from your desk every hour and move.

      “Do it regularly to keep fatigue at bay and keep your mind focused — a move break is just as good for your mind as it is for your body,” she explains.

      5. As soon as you wake up, make a plan to crush the day

      You know that feeling when you wake up and have so much to do that you kind of just want to go back to bed? This tip can help with that “I’m so overwhelmed” feeling.

      Dr Kole suggests starting every day with a positive thought or goal (like, “I’m going to spend 20 minutes mentally rehearsing for my presentation over coffee today”). This will help you manage your attitude toward the day’s activities – and conserve some of your precious energy, because freaking out about everything is super draining. “Personally, I try to focus on one thing I’m thankful for,” she says, “which creates a positive mindset moving forward.”

      READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      6. Take a whiff of something refreshing

      Whether you work in an office or at home, the air around you can get…stale – which definitely doesn’t bode well for staying alert.

      Perk up by diffusing essential oils (they’ll spice up your environment and boost your energy levels). Dr Childress says that eucalyptus and citrus oils can refresh a tired body and mind and that if simply smelling some zesty lemon doesn’t quite do the trick, you can also try putting a drop on some pressure points (like the insides of your wrists) for an extra kick. Just make sure to read the directions; some essential oils can irritate the skin.

      7. Go outside on your lunch break

      Sunny days aren’t just good for your mood — they can also be good for your mental and physical health.

      “The sun can be very invigorating [and it can also] stimulate vitamin D production, which has been shown to enhance mood,” says Dr Childress. Everyone needs vitamin D for bone health, but many don’t get enough of it from food—enter, supplements and good old-fashioned sunshine.

      FYI: a little bit of sunscreen-free sun exposure is okay, but make sure you don’t go overboard. You don’t need to tan or burn your skin in order to soak up those vitamin-rich rays; you only need about 10-15 minutes of exposure.

      8. Keep your curtains open and wake up by daylight.

      If you need one more reason to consider the sun your friend, pay attention: opening up your curtains and letting daylight into your bedroom as soon as you wake up in the morning can set you on an energised course for the whole day.

      Kole says that exposing yourself to bright light first thing in the a.m. helps regulate your internal sleep-wake body clock and may even improve your mood, especially if you suffer from seasonal affective disorder (SAD).

      READ MORE: 9 Mineral Sunscreens That Won’t Damage Your Skin – Or The Environment

      9. Go ahead, take a (power) nap.

      If you have a full-time job (or children), taking a nice, long restorative nap when you’re feeling sleepy is probably out of the question. But there’s good news: you don’t need a long nap to reap the benefits of some afternoon shut-eye.

      Pro tip: The ideal length for a power nap is about 20 minutes.

      “Longer naps tend to leave people sleepier, in part because the further you go into a sleep cycle the more likely you are to hit deep sleep and waking up during that stage often causes people to feel groggier.” Basically, consider this permission to take a quick midday snooze.

      10. Try to sweat a little bit before breakfast

      In addition to making you feel super-productive before even starting your day, working out in the morning can boost your energy, as well as control anxiety and reduce stress – two major energy-suckers, says Dr Kole.

      But there’s one other reason to make going for a daily run the first thing on your daily to-do list: According to Dr Kole, a morning workout sets a positive and energised tone for the rest of your day, while working out in the late afternoon or evening is more likely to interfere with your ability to fall asleep at night, she adds.

      READ MORE: 5 Morning Routines That Actually Work, According To Science

      11. Free up brain power by actually writing things down

      If I were to peek into your brain right now, I’d likely see a miles-long list of appointments, schedule changes and other things you definitely cannot forget about – and that’s a recipe for crushing fatigue, says Dr Kole.

      You actually expend a lot of energy trying to mentally keep track of everything you need to do, so Dr Kole recommends sitting down to actually get some of that stuff done – or at least organising yourself better by writing down all of those things. She says resolving these distracting loose ends can free up tons of brain power and make you feel more prepared to tackle the next thing on your list, whatever it is.

      This article written by Sarah Bradley was originally published on www.womenshealthmag.com  More

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      in health and weelbeing

      The Thing About Self-Care Is…

      by

      Self-care – most crave it; most want its much-discussed benefits yet in between the demands of everyday life, we find ourselves often striking it off our to-do lists.

      As aptly put by Betterup.com, “…self-care practices are intentional steps to take care of yourself. Self-care practices put deposits into your wellness ‘bank account’. Consistent deposits give you more internal resources to draw upon during stressful times.”

      Countless research has been published on how practising regular self-care leaves us energetic and emotionally sound, with some room to extend a helping hand to others. As the New Age hashtag goes, #SelfishIsTheNewSelfLove. Being busy should not stand in the way of you indulging in one or two self-care routines daily. Remember: There aren’t enough hours in a day as it is, and you may never have free “me-time” waiting for you to claim it.

      Below, three women share heartwarming anecdotes of how they learnt (the hard way) that pouring from an empty cup wasn’t sustainable — and that if anything, it leads to physical and mental exhaustion. 

      READ MORE: 21 Best Self-Care Gifts For Her That Go Way Beyond Face Masks

      Lally Dladla

      “It took a hysterectomy for me to realise that I was kind, giving and generous to everyone but myself!”

      In 2020 I started having dizzy spells, heavy monthly periods and recurring nosebleeds but paid them no heed. Over and above the pandemic-induced anxiety, I didn’t need the additional stress of a body desperately crying out for attention. A visit to my gynae in 2021 revealed that I had a rare condition that required an urgent hysterectomy. Postponing indefinitely would lead to my health being compromised. One thing anyone who knows me will vouch for is that I live for my sons, my miracle babies.

      Leading up to the op, I’d quell my anxiety by reminding myself that postponing wouldn’t only cut my life short, but also rob my sons of the opportunity to grow old with me. So, I forged ahead – fear in tow. Exhausted and drowning in my thoughts one morning post-op, it suddenly dawned on me that I either didn’t love myself or had no idea what self-love looked like. In hindsight, being diagnosed with anaemia, low blood pressure, the hysterectomy and getting Covid – all in one year – were a wake-up call. I started wondering what treating myself kindly, healthwise, would look like.

      A good place to start, I decided, would be to implement the lifestyle changes I’d been long meaning to make. I now follow a vegetarian diet, I’ve parted ways with booze and take long walks in the morning – I can’t run yet due to the hysterectomy. These changes, though small, have done wonders for my energy levels. I consider them a secret pact between my body and soul. Now six months into my Put-Lally-First journey, self-love is constantly reminding the nurturer in me to take a chill pill because I’m prioritising myself.

      READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

      Matata Diamonde

      “Scheduling play time has been really big for me; it makes me feel like I’m prioritising myself.”

      I come from a family that has always been big on self-development. My mother, a Fourth Way healer (a behavioural and spiritual type of well-being practice) introduced me to alternative forms of healing quite early on. Growing up in India, I did a lot of meditation and started transactional analysis at a young age. I vividly remember being ill as a child and starting to practice Reiki (an energy-correcting practice that promotes relaxation and reduces stress and anxiety through gentle touch) because meds were just not helping my condition.

      I also struggled a bit as a child so, I was in therapy by age 14. It was around this same age that I started attracting friends who needed the kind of support that was way beyond what my teenage brain could offer. And I stuck around because I’d made their well-being my responsibility. I’d assigned myself, though totally unintentionally, the role of “rescuer” in my relationships.

      As a result, being taken advantage of became a recurring theme in my life as I got older, one that started popping up in work, romantic and familial relationships. After my father’s passing, I spent a big part of my inheritance in a romantic relationship where I was treated really badly. I still feel a lot of shame for being in the situation, but this incident was the big wake-up call that made me closely examine my “rescuer” default. I’d started noticing that I had a lot of pent-up anger, resentment and that I almost didn’t wish people well in those situations where I felt taken advantage of. These new traits were totally out of character for me.

      Time and lots of reflection have taught me that I kept attracting situations where I felt “used and depleted” because, at my core, I wanted to be needed, validated and not feel abandoned. With a few adjustments to my beliefs, I’m slowly realising that I’m resourceful enough to meet these needs myself. For instance, my morning routine is sacred. I now give myself an hour of consistent quiet time. When I don’t, I find that everything gets heightened – I become cranky, my workload feels unmanageable and my interactions with people aren’t as fulfilling. At some point, I tried out pole dancing and signed up with a vocal coach. Seeking out new ways to better understand myself has been revolutionary on my self-care journey.

      READ MORE: Struggle Sleeping? Here’s How To Create A Bedtime Routine, Per Experts

      Marjorie Arnold

      “During the worst phase of my adult life, veganism served as my life raft. It made me realise that I was worthy of life despite a niggly voice whispering, ‘Your body failed you from a very young age.’” 

      I was raised by a single mother, in a small town. My mother was a teacher and our home a hive of activity. We always had learners come in and out of our house for all sorts of help. And I quickly internalised that being in service to others determined one’s worth. My, was I wrong! It was only later that I discovered that self-love was not a frivolous marketing concept aimed at persuading consumers to keep buying more stuff. When my mom was diagnosed with stage 4 breast and lymph cancer in 2010, she came to stay with me at the height of my freelance career in publishing, advertising and reality TV. I had just resigned from a toxic permanent job in magazines.

      In between full-time caregiving, I worked Monday right through to Sunday. It never occurred to me that my own well-being mattered, despite my slew of past and present chronic health issues. I had Perthes Disease as a child and was wheelchair-bound; I was always undergoing one op or another. I’ve had a limp, chronic body pain and anxiety disorder all my life. When my mother survived chemo and her cancer, I thought I’d have a moment to catch my breath. I’d been operating in survival mode for so long that trying to return to the groove of just living was impossible. However, losing myself in caregiving and my freelance gigs turned out to be my lifeline. Had I not, I wouldn’t have noticed the urgency of the lifestyle changes I owed myself. Going vegan was what ultimately flung open the doors of self-worth for me.

      As a nurturer and giver, traits I inherited from my mother, redirecting my compassion to learning about cruelty to animals and really caring for the environment made me feel good. My journey to better self-care (and it has been loooong!) has taught me that, sometimes, prioritising myself will come in the form of taking a step back – even if it means regressing. I’m grateful for the many bold steps that I took along the way because I’m currently in a career that aligns perfectly with my values and personality. I’ve also learnt that I can’t help others before helping myself (basic, I know!) During this journey, I also allowed myself to cry more, something I have come to understand is an essential part of healing.

      READ MORE: 18 Mental Health Books For Anxiety, People-Pleasing And More

      Easy Daily Self-Care Practises To Adopt

      Practise guided meditation

      Do some breathwork throughout the day

      Dress up (please do, even with nowhere to go)

      Incorporate one fun activity on your to-do list

      Declutter your space (even if it’s just one room per day)

      Read a book

      Eat a balanced diet

      Give yourself a break in between meetings (where you don’t feel guilty about doing absolutely nothing. Stare into space if you must!)

      Keep a gratitude journal

      Take a walk

      Listen to music that uplifts you

      Exercise regularly

      Take a social media break

      Plan a holiday (even though you can’t afford one at the moment)

      Do at least one thing that contributes to a bigger goal

      Treat yourself to an at-home spa day

      Work from a new spot or coffee shop

      Do a random act of kindness

      Switch off your phone an hour or two before bedtime

      Sleep earlier More

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      in health and weelbeing

      How Dyslexia Led Me To A Thriving Career In Art

      by

      Lerato Motau’s art career is testament to the fact that life is never to be measured by what we lack or can’t do. This also happens to be a lesson that she has instilled in her two daughters – one of whom is dyslexic just like her. Things started unfolding when Lerato Motau; an artist who employs paint and embroidery in her work; was in Grade 8. Aged 16, she had just failed Grade 8 for the third time when her mother was called in by the school to inform her that: “Something is wrong with your daughter.” 

      READ MORE: Radio Personality Gugu Mfuphi On The Lessons Learnt During Her Kilimanjaro Summit — And More

      The school insisted that she consult an educational psychologist. The year was 1990 and such services were few and far in between.

      “My mother took me to Baragwanath Hospital (now Chris Hani Baragwanath Hospital) where luckily, they’d soon be having an educational psychologist from the UK consulting for them. “Following a range of tests, the educational psychologist diagnosed me with dyslexia and explained that a remedial school wouldn’t work for my condition,” she recalls.

      Dyslexic as a teen, Lerato’s self-esteem took quite a knock while her anxiety peaked. Confused, she kept asking herself: “How will I navigate the world? What would my peers think of me? How am I going to explain myself?”

      But as the saying goes, nothing beats accepting a situation for what it is. 

      Enter Art

      Lerato’s mom enrolled her at the Johannesburg Art Foundation in Saxonworld, Johannesburg. Here, Lerato realised that while she couldn’t express herself using the written word, she did far better in oral exams and when creating things with her hands. “Art school taught me to speak up and boosted my confidence because I clearly had a talent and could finally do something right. The lecturers were really attentive to students’ needs which made me feel comfortable in class.

      “Making art made me feel talented. I majored in painting. I graduated with a Fine Arts and Teaching Diploma Enrolled in 1994 and later enrolled for a Craft Enterprise qualification at the Craft Council where we were taught how to run our art like a business. In 2005, I did another short course in basic embroidery. In the same year, I attended a handmade felt making workshop which included crocheting and knitting,” she explains.

      In fact, it was during this very workshop where she remembered just how much she loved needlework in primary school and years later, it was beneficial. “In that moment, I remembered that nothing ever happens by chance,” she muses. 

      READ MORE: These 3 Mental Exercises Can Help You Find Your Purpose In Life At Any Age

      Stitching Stories Together

      Lerato started making art in 1996 after being introduced to an art collector by a friend and mentor. With all the skills she had learned, Lerato experimented with textile art, choosing to fuse painting with embroidery. “Every stitch goes through a journey and every artwork tells a unique story,” she says. Lerato has since had two solo exhibitions since the start of her career in 2010 and 2022 respectively. She’s also been commissioned by many corporates to create her unique pieces for display at their offices – among them SAB, Nandos London, ABSA, FNB, Pikitup, BRT Maraisburg bus station, Exxara (previously Eyesizwe), FNB, The Leonardo in Sandton, DBSA (Botswana) and the North West University satellite campus located in the Vaal.

      She also teaches kids basic embroidery and art with the aim that they will grow up knowing that academia is not the only path to success. Her work has also been showcased at international exhibitions – her most recent being at the Affordable Art Fair in the UK, where her gallery Art in the Yard went on her behalf. 

      Overcoming Dyslexia

      “When my first daughter was born, I couldn’t spell nor write her name. When I was younger, my mom would write basic information for me in a diary. Dyslexia affects the most basic things, things that many take for granted,” explains Lerato, adding that she can’t read English, Setswana and Afrikaans but she’s sharp with numbers.

      Lerato still keeps a diary where she writes the basic info that she needs daily – and that makes life easier. For instance, when she has to fill out a form, she’ll write down all the info in her diary and then copy everything across. For work, she makes notes with every piece that she creates and has a friend who writes all her proposals. “When I knew that I’d overcome dyslexia was when she taught her daughters how to read using the sounding out method. When my eldest daughter was diagnosed with dyslexia at the age of four, I had long spotted the signs and was determined to help her overcome it early,” she enthuses.

      Her eldest daughter is currently in her second year at university. And unlike in her own case where dyslexia affected her self-esteem, Lerato always urges her daughter to explain dyslexia to those who don’t understand and share her story to inspire others. “I always encourage parents to take teachers’ feedback seriously –  thinking that your child is being victimised may be a waste of the child’s life/time. There are so many resources and professionals who are well equipped to help children co-exist well with dyslexia.”

      READ MORE: Here’s Why Burnout Among Women Is A Bigger Issue Than You’d Think

      Lessons Learnt

      Where dyslexia is concerned, there are still a lot of myths that need to be demystified. “There are many successful and famous people, such as Whoopi Goldberg, Richard Branson and Tom Cruise amongst others, who have overcome dyslexia. When I tell my story to people who don’t know me, they immediately assume that I’m disabled then turn around and ask how dyslexia works because I seem complete,” she says, adding that she’s learnt to not judge people based on their looks.

      Second to that, Lerato always remembers how far she’s come and has committed to laughing and smiling regularly.

      “I once saw a meme that said, ‘when we laugh, our bodies don’t recognise that there’s nothing funny happening’.” Lastly, she credits her healthy state of mind to therapy. “If it weren’t for therapy, I’d still be angry at the teachers and everyone else who used to make fun of me.” 

      Below is some of the art Lerato created from scratch for the Affordable Art Fair in the UK, which opened on 18 October 2023.

      To buy her art or to organise a private viewing, contact Lerato on Facebook (Lerato Motau) and Instagram (LeratoMotauStudios).  More

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      in lifestyle and culture

      November’s – The Refinement Issue with Jimmy Choo

      by

      Life

      by Amy Sessions
      1 hour ago

      Words & Creative Direction: Amy SessionsPhotographer: Ziga MihelčičFashion Editor: Camille MacawiliMakeup & Hair: Ania Poniatowska at MMGModel: Zahra Hussain at MMGLocation with thanks to ICD Brookfield PlaceAll styling with thanks to OUNASS
      Welcome to The Refinement Issue.
      In this issue we focus on clarity and the well- considered both in terms of design and through a honed approach to life. Small tweaks to our daily habits compound and can have a surprisingly large effect on optimising and refining our lives.
      For our cover we are very proud to have partnered with Jimmy Choo, a brand that is known for its precision detailing and next level leather in Cool Clarity.
      We also have exclusive interviews with Dr Maha Ema, Director of Transcendental Meditation, UAE discuss Transcendental Meditation and its ability to elevate mind, body and spirit in Another Level, Founder and CEO of The Sleep Chapter, Mansi Khandelwal, discuss restorative sleep to achieve optimal output in Refine Your Rest and Bulgari unveils “Serpenti Factory” and “75 Years of Infinite Tales” exhibition in True Brilliance.

      In terms of style, we champion Schiaparelli’s signature detailing in Refined Codes, Mach & Mach delivers refined sparkle for FW23 in Adorn on page xx and we recount how Messika lit up Paris Fashion Week in Refined Rebel.
      This year also saw the return of the Emirates Woman – Woman of the Year Awards. We re-live an incredible evening that shone a light on those cementing outstanding achievements in their industries in Emirates Woman, Woman of the Year Awards 2023.
      Congratulations to all the nominees and winners, you are all incredible women.
      The Hero Buys

      November – The Refinement Issue with Jimmy Choo  – Download Now
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More