NATURAL HEALTH OCTOBER 2017 naturalhealthmagazine.co.uk
UK’S TOP ALTERNATIVE WELLBEING MAGAZINE
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BALANCE YOUR HORMONES AND FIND INNER CALM
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OCTOBER 2017
BEAUTY | THERAPIES | MINDFULNESS | NUTRITION | RETREATS
COUPLES THERAPY CAN YOU SURVIVE 'THE BIG 3'?
BEST HOLISTIC COLUMNISTS
See page 92
GLYNIS BARBER LYNNE FRANKS PATSY KENSIT JO FAIRLEY
NEW WELLNESS TRENDS
8 INCREDIBLE
THE HERO CARB EVERY WOMAN SHOULD TRY SIMPLE STEPS FOR A HEALTHIER HOME
NATURALHEALTHMAGAZINE.CO.UK
LUCID DREAMING: THE KEY TO BETTER WELLBEING? LIVE LONGER WITH THE NEW ASIAN SUPER HERB
•
AYURVEDIC
BEAUTY RITUALS +NOURISHING DISHES
FOR YOUR DOSHAS
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ALSO INSIDE: GET GLOWING SKIN TONIGHT! NATURAL REMEDIES FOR CYSTITIS ECO-FRIENDLY FASHION KEEP COLDS AT BAY WITH TRADITIONAL CHINESE MEDICINE
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EDITOR’S LETTER
THE TEAM
DEPUTY EDITOR Allison Jacobs
I love Jane Alexander’s advice on p130 on how to stop your thoughts upsetting you
EDITORIAL ASSISTANT Emily McMullin
Find out what’s causing spots on the different parts of your face in our skincare special on page 117
WELCOME...
...to the October issue of Natural Health. Our hormones are tricky things. Optimally balanced and working in the right way, they can help us look and feel amazing – full of energy, happy and calm. But, if something disrupts their delicate balance – a stressful event, for example, or even a sugar-laden treat – our physical and mental wellbeing can be affected. That’s why this issue we’re sharing some simple steps to help ensure your hormones are working in synergy, as recommended by nutritionist and author of The Balance Plan Angelique Panagos. In her words, when your hormones are check, it allows you to be more excited about yourself, your life and your possibilities. I’m sure that’s something we all like the sound of! Find out more on page 44. Elsewhere in the magazine we’re looking to the ancient practice of Ayurveda for inspiration on what to eat (see page 63) and how to adapt our beauty routine (see page 80), and we have advice on using traditional Chinese medicine to boost your immunity on page 43. Happy reading!
Claire CONTENT WRITER Vicky Warrell
This month I had the pleasure of interviewing Susan Ma, founder of Tropic Skincare and inspiring businesswoman. Discover the reasons why she champions natural beauty on page 22
Claire Munnings, Editor, Natural Health naturalhealthmagazine.co.uk facebook.com/NaturalHealthMag twitter.com/naturalmag @naturalhealthwellbeing NATURAL HEALTH 3
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NATURAL HEALTH
CONTENTS October 2017
101
UP FRONT
9 Over to you Your views plus the chance to win our star prize 10 This month Inspiration for autumn 14 Natural news The latest from the holistic health world 17 Therapy of the month How loving-kindness meditation could help you 19 NH’s talking about We shine a spotlight on jiaogulan 21 Shop yourself healthy Our monthly round-up of must-have items 22 “Using products with natural ingredients and at a minimal cost to the earth makes a collective change” We chat to Tropic Skincare founder Susan Ma 25 Janey Lee Grace On the wonders of October 26 Resistant starch: your new health hero Jayney Goddard on the new class of super-carb 31 Patsy Kensit The actress tries an IV vitamin drip 33 Ask the experts You talk to our wellbeing wonder-team 4 NATURAL HEALTH
BODY
36 Body news Research proven to help boost your body 39 The dangers of prolonged sitting Glynis Barber looks at why it’s good to keep moving 43 Boost your autumn qi This season is for moving on, clearing up and letting go, says Emma Cannon 44 11 steps to healthy hormone balance Beat fatigue, banish mood swings and feel great with these simple lifestyle tweaks 49 Protect the planet Jo Wood on why it’s time to prioritise our oceans 51 Holistic fixes for women’s health issues Expert advice on UTIs, endometriosis, incontinence and period pain 55 4 ways with turmeric Spice up your health and wellbeing
EAT NATURAL
58 The superfood hotlist Fill your basket with the latest healthy eating must-haves 60 In the kitchen with... Naomi Devlin, author of Food for a Happy Gut 63 Balance your doshas Lee Holmes shares four ayurvedic-inspired recipes to balance body and mind
IN THIS ISSUE
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117 66 Are you getting enough? Henrietta Norton looks at the vital vitamins C and D 69 Getting to the root of it The benefits of eating root vegetables 70 Food intolerance: the facts YorkTest’s scientific director Dr Gill Hart clears up the confusion
BEAUTY
75 Beauty ed’s picks Gorgeous beauty buys hot off the press 76 10 ways to solve annoying beauty problems Your common make-up dilemmas sorted 78 Fall into autumn Earthy hues for the new season 79 Jo Fairley’s natural lipsticks and glosses The Beauty Bible guru on jazzing up our smackers 80 Get the glow with Ayurveda Secrets of the world’s oldest holistic beauty system 85 The beauty detective Natural remedies to heal scars
SELF
88 7 ways to increase your focus Tips and tricks to beat procrastination 91 Lynne Franks On teaching community leadership
60 44
92 Flowing into big life changes Ways to maintain a healthy relationship whatever life throws at you
95 Get more ZZZs Natural remedies for a good night’s sleep 96 Life is but a dream How lucid dreaming could change your life
LIVING
102 Living news Our home, fashion and environmental round-up 105 EKO fashion Update your autumn wardrobe with relaxed pieces from Earth Kind Originals
112 Home is where the health is
Turn your family home into a haven of health with these simple swaps
SPECIAL
117 Skincare special From breakouts to enlarged pores, we put your skin woes to the experts
THIS MONTH’S OFFERS 40 Subscribe today and receive a Coconut Bundle 47 Win a spa break for two 115 Win a £500 Asquith voucher, a hamper from Rude Health and a sevenweek workout programme
REGULARS
127 Horoscopes What the stars have in store for you this month 130 Jane Alexander Don’t believe your thoughts, says our holistic hero
COVER IMAGE: Jump Foto Kristiane Vey
NATURAL HEALTH 5
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OUR
CONTRIBUTORS
NATURALHEALTHMAGAZINE.CO.UK EMAIL: LETTERS@NATURALHEALTHMAGAZINE.CO.UK FACEBOOK: FACEBOOK.COM/NATURALHEALTHMAG TWITTER: @NATURAL_MAG ACEVILLE PUBLICATIONS, 25 PHOENIX COURT, HAWKINS ROAD, COLCHESTER, ESSEX CO2 8JY
Editor Claire Munnings Deputy Editor Allison Jacobs
GLYNIS BARBER
Glynis is an actress, anti-ageing guru and the co-author of The In-Sync Diet agelessbyglynisbarber.com
EMMA CANNON!
Emma is a fertility, pregnancy and integrated women’s health expert emmacannon.co.uk
Editorial Assistant Emily McMullin Content Writer Vicky Warrell Group Editor Naomi Abeykoon Advertising Manager Belinda Buckle Business Development Executives Lauren Gale 01206 506266 lauren.gale@aceville.co.uk Rebecca Dillon 01206 505929 rebecca.dillon@aceville.co.uk
IAN MARBER!
Ian is one of the UK’s top nutritional therapists and health writers ianmarber.com
JANEY LEE GRACE! Janey is the author of Look Great Naturally and runs the website imperfectlynatural.com
Sarah Jefferson 01206 506226 sarah.jefferson@aceville.co.uk Art Director James Philp Designers Debbie Pratt and Shannon Hall Design/Reprographics/Typesetting Ace Pre-Press, 19 Phoenix Court, Hawkins Road, Colchester CO2 8JY Accounts Debbie Starrs 01206 505995 Promotions Manager Andrea Turner andrea.turner@aceville.co.uk
JAYNEY GODDARD!
Jayney is president of the Complementary Medical Association the-cma.org.uk
JO WOOD!
Jo is an organic living expert and creator of her own natural beauty range jowoodorganics.com
Subscriptions 0844 815 0036/+44(0)1795 414 669 naturalhealth@servicehelpline.co.uk Publishing Director Helen Tudor Publisher Matthew Tudor
NEXT ISSUE ON SALE 12TH OCTOBER 2017 DISCLAIMER The views within this magazine are not necessarily those of the publisher. Articles and advertisements are for information only. They are not intended to replace medical care. Check with your GP before trying any of the remedies in this magazine. Always seek medical advice if you are pregnant or taking medication before following any of the advice given in articles or advertisements in this magazine. © ACEVILLE PUBLICATIONS LIMITED. Company no. 04109672. Printed in England
LYNNE FRANKS!
Lynne is a women’s empowerment guru and runs BLOOM Wellbeing Retreats bloomretreats.com
HENRIETTA NORTON! Henrietta is a nutritional therapist, author and co-founder of Wild Nutrition wildnutrition.com
NATURAL HEALTH 7
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LETTERS
October
OVER TO YOU... NEWBIE
I picked up the August issue of Natural Health last month after being drawn to the book about anxiety that came with it and was delighted to discover lots of informative articles. I particularly enjoyed the features on IBS (Natural ways to deal with IBS, p68) and mindfulness (How to be more mindful, p92) and am trying to put them into practise! Maggie, via email
OCTOBER’S STAR LETTER
I was recently diagnosed with cancer and felt like my whole world had come crashing down, when I bought the August issue of Natural Health. Emma Cannon’s article (What cancer taught me, p43) gave me the hope and empowerment I needed and her words really resonated with me. Kick off your shoes (p44) led me to the beach which brought me so much calm and peace so I will be making earthing a regular hobby. I have found so much useful information in the magazine and will definitely be subscribing. Thank you. Chloe, via email
THIS MONTH’S STAR LETTER WINS...
A New Desert Rose Facial Oil and Sicilian Rose Body Oil from Bodhi and Birch worth £80! The ultra-fine facial oil is the brand’s hero product and was re-launched in April with a new blend featuring argan, rose, prickly pear and starflower oils. These powerful plant nutrients work in unison to nourish and moisturise the skin, refine its surface and structure, diminish blemishes and even skin tone, while the body oil hydrates with organic safflower, macadamia, rose and lemon oils. (bodhiandbirch.com)
INSTA INSPIRATION
Natural Health is my favourite magazine and I’m so excited to now be able to follow you on Instagram! I’m a plus size model and I’ve been reading the mag from early on in my career. I’m a strong believer in the natural, holistic approach and you always have fantastic articles that motivate me to improve my health and maintain my wellbeing. Thank you! Amy, via Instagram
PICK ME UP
The September issue of Natural Health was just what I needed to lift my spirits during this dreary August. Having recently become more conscious of my food choices, I found The truth about organic (p70) and Ian Marber’s article on the rise of vegan and vegetarian diets (“Is the future vegetarian?”, p73) very interesting. Jo Fairley’s Natural Bath Treats (p85) also got me excited about winter indulgences! Luisa, via email
SEND US YOUR LETTERS: Write to us at letters@naturalhealthmagazine.co.uk, tweet us @natural_mag or find us on Facebook at facebook.com/naturalhealthmag for your chance to win our star letter prize! NATURAL HEALTH 9
This MONTH
October is the month to... TURN OUT THE LIGHT ...because exposure to light at night increases the risk for breast cancer. Scientists say it reduces the level of the hormone melatonin, which actually suppresses the growth of breast cancer tumours. Buy black-out curtains and have your room as dark as possible.
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INSPIRATION
GO NUTS ...especially for walnuts, because as well as containing brain and heartboosting omega 3, a new study has found eating them increases the levels of beneficial bacteria in the gut. Get cracking!
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PUT THE KETTLE ON ...because sipping a certain drink can help you melt fat! Researchers in China gave mice a key compound in green tea, EGCG, and their body fat reduced significantly. The mice also performed better in cognition and memory tests. It's definitely time for a brew!
12 NATURAL HEALTH
INSPIRATION
USE NATURAL SOAP ...and other products, especially if you're trying for a baby. Why? Experts say that parabens, found in chemically-heavy beauty and skincare products, as well as certain foods, drugs and fire retardants, cause DNA damage which can hinder pregnancy chances, as well as reduce sperm mobility, making it less likely to reach the egg. NATURAL HEALTH 13
The latest in
NATURAL HEALTH Homeopathy ABC Mani Norland, principal at the School of Homeopathy (homeopathyschool.com), tells us:
E
is for Earache
Or ‘glue ear’. There are many remedies; try aconite for sudden attacks with fever and fearfulness after being out in a cold wind. Belladonna has similar benefits but is more appropriate with a throbbing pain that is made worse by slight noise or touch. If there is throbbing and discharge that responds to warmth, think of hepar-sulph. Where there’s a lot of discharge, with deafness and blockage, silica could be helpful. If there is marked swelling that is relieved by cold, opt for apis.
WELLNESS WARRIOR
Meet Dr Sarah Myhill, author, medical practitioner and advocate of complementary and ‘ecological’ medicine NH: Why did you swap mainstream clinical practice for a holistic model? SM: I didn’t have the clinical freedoms I needed to be a good and effective doctor. Ecological medicine is all about establishing root causes of illness. By contrast conventional medicine is about symptom suppression with drugs. NH: What do you enjoy about this fresh approach to health? SM: Complementary medicine asks the question ‘why?’. Treatment should start with complementary medicine. The problem is that it’s hard work compared to the ‘one pill for all ills’ approach of conventional medicine. NH: What are the most important components of a healthy lifestyle? SM: The starting point to treat everything is diet! This may be the most difficult element to alter but it’s also the most important intervention one needs to make. My commitment to diet is reflected by the fact that two of the books I’ve co-authored simply deal with food. Sarah is founder of naturalhealthworldwide.com, an online platform connecting users with medical specialists, practitioners in complementary medicine and experienced patients with insights into managing chronic health conditions. 14 NATURAL HEALTH
NEWS SUPP SPOT
Feeling low or anxious? Mother nature can help, says nutrition advisor Fay Higginbotham from Solgar (solgar.co.uk) If you haven’t heard of 5 hydroxy tryptophan, or 5HTP for short, don’t be alarmed. It’s not a scary chemical in your cleaning cupboard, but the result of the body converting tryptophan – an amino acid found in protein foods – into 5HTP, a more active form. Subsequently this can then be converted into serotonin, a feel-good neurotransmitter. Indeed, studies show that increasing 5HTP may be a useful support for low mood and depression as well as anxiety, another low serotonin state. Supplements of 5HTP are available; it’s derived from griffonia simplificolia, a bean that grows in West and Central Africa. What’s more, 5HTP can be taken without becoming dependant (but not alongside serotoninincreasing medication). The body has further work to do once it has its serotonin: two more conversions make melatonin, a hormone produced to induce sleep. Make sure you draw the curtains at night as this process is most effective in pitch black.
“Jiaogulan is a premier adaptogen and described as similar to ginseng, but better. It’s also a powerful and unique antioxidant” - p19
WHAT’S THE BUZZ ABOUT... ...‘LAGOM’ The latest Scandi import is a Nordic attitude to balance, exemplified through a new collection of recipes that beautifully combine indulgence and restraint. “Lagom is simply a manifestation of equilibrium – work and play, light and dark, hot and cold, wealth and poverty, tradition and modernity,” says Steffi Knowles-Dellner, author of Lagom: The Swedish Art of Eating Harmoniously (£20, Quadrille, photography by Yuki Sugiura). “You can find lagom in our distinctive seasons, our high taxes, understated design and deep appreciation of quality, innovation and progress, so long as it isn’t too over-the-top or flashy.” It’s also evident in Swedish cuisine, which marries wholesome grains with indulgent dairy; oily fish with zesty herbs and hearty stews with an abundance of fresh vegetables.
Almonds A handful of almonds a day can measurably improve levels of helpful HDL cholesterol, according to a small study published in the Journal of Nutrition.
Teen runners A study conducted at the University of Toronto suggests people who take up running in their teens have a reduced risk of developing dementia in their old age.
Avo husk Researchers have discovered the husk of avocado seeds is packed with protective compounds. While nutritionists are divided as to how safe it is to actually eat, it’s thought that the findings could lead to the development of a new range of supplements.
The BAROMETER Brazil nuts Harvests of this nutritional powerhouse are failing following droughts in the Amazon region, which are causing shortages worldwide.
‘Normal births’ The Royal College of Midwives has adopted the term ‘physiological births’ to help reduce distress and perceived stigma for women given medical interventions during labour.
Stiff upper lips New research from the University of California suggests accepting your negative emotions, rather than attempting to mask or deny them, can lead to a healthier and more positive outlook.
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IN FOCUS
THERAPY OF THE MONTH
Loving-kindness meditation
There’s a wonderful world of alternative therapies out there just waiting to be discovered. This month, we shine a light on loving-kindness meditation Loving-kindness meditation, also known as metta bhavana, is a method of developing compassion, disciplining negative thinking and balancing and harmonising wandering minds. “Buddhists and Taoists have used it for centuries and believe that it enables them to achieve a powerful alignment with the universal flow of energy and love known as ‘qi’,” says ordained Taoist monk and meditation teacher David James Lees (wuweiwisdom.com). It can be adapted and practised by anyone, however, regardless of religious beliefs. The aim is to feel and emanate a pure, unconditional and inclusive love, one of wisdom with no terms or restrictions. It doesn’t depend on whether someone deserves it or not, nor is it confined to family and friends, and there are no expectations of gaining something in return. It is a meditation of care, concern and tenderness – a feeling of warmth for ourselves and others. The practice softens the mind and heart, opening us up to a deeper level of kindness, and breaks down our internal and external barriers. We have to begin by loving ourselves, because without having experienced this unconditional love and acceptance on a personal level it will be difficult to extend it to others. From this point, we can then include those who are special to us and eventually all living things. Over time, the visualisation and meditation blend into the actual experience – the feeling of loving-kindness.
Take a comfortable and relaxed posture and bring your focus to the solar plexus (your chest area). Breathe in and out from the heart centre and anchor your mindfulness on the sensations coming from there. Recognise any areas of mental blockage, numbness, self-judgement or self-hatred and try to generate a kind feeling toward yourself. As you keep breathing in and out, repeat affirming phrases, such as ‘may I be happy’ and ‘may I be healthy and strong’, either in your head or out loud. Choose five that resonate most strongly with you, and after saying each one several times, move on to someone in your life who invites the feeling of pure unconditional loving-kindness (usually a partner or close relative). Repeat the phrases you used for yourself for this person (e.g. ‘may she be safe and protected’) while continuing to breathe from your heart centre. Next, do this exercise for someone neutral whom you neither strongly like or dislike followed by a person you have difficulties with and who generates hostile feelings and resentment within you. This will no doubt be the hardest part of the meditation, but you will be surprised how much better you feel once you start directing positivity toward them. If negativity starts to arise, return to your first person of choice and let the loving-kindness flood back then try again. Practising this on a daily basis will bring you great benefits, both on a personal level and in your relationships, and should help you to cultivate a compassionate and loving mindset in work, rest and play. NATURAL HEALTH 17
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TREND
Jiaogulan has a rejuvenating and healing effect on our organs due to its ability to neutralise free radicals
NH’s talking about:
JIAOGULAN
From cooking to skincare, herbs are all the rage in the world of wellness and we are frequently being advised on how and why we should increase our intake of this one and that one. But what if we told you there was something that offers such an extensive array of beneficial properties it trumps most supplements, superfoods, herbs and spices? Enter jiaogulan, a climbing plant grown in parts of Asia and, until recently, primarily used in mountainous regions of southern China and northern Vietnam. It is often referred to as the ‘herb of immortality’ because people from the Chinese province of Guizhou, where it is regularly consumed in the form of tea, are reported to have an unusual history of longevity. Jiaogulan is a premier adaptogen and described as similar to ginseng, but better; it has been found that jiaogulan contains six times as many saponins – chemical compounds with anti-inflammatory, liver protecting and adrenal gland strengthening effects – as ginseng. The herb is also a powerful and unique antioxidant. Endogenous antioxidants are the body’s natural and primary defense against free radicals and
we produce five different types. One of the most important is superoxide dismatuse (SOD), which has been linked to longevity and is responsible for disarming the most dangerous and common free radicals – superoxide radicals. Until the discovery of jiaogulan, no natural and effective ways of boosting SOD levels had been found, so in this sense there is nothing quite like it. Jiaogulan is also renowned for promoting cardiovascular health. It has been found to prevent harm to the arterial lining (a key cause of atherosclerosis) by neutralising oxidative damage and regulating blood pressure, and in a number of studies has demonstrated the ability to limit plaque build-up by lowering bad cholesterol and triglyceride levels while raising good cholesterol. To top it off, the herb increases the production of nitric oxide which reduces the stickiness of plateletes, thereby helping to protect against the formation of blood clots. The list of benefits that jiaogulan offers almost seems endless – it has been shown to help relieve anxiety and stress, boost the immune system, balance hormone function and protect the skin from sun damage, to name but a few. To get your fix, try Natur Boutique’s jiaogulan tea (£3.99, fitoco.com).
Could this herb be the health saviour of our dreams?
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MUSTBUYS
LUST-HAVES
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2 3
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1 SHOP YOURSELF
HEALTHY
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Everything you need in your life on one page 1 DRESS TO IMPRESS We love the autumnal vibe of
5 THAT’S A WRAP The arrival of autumn is the perfect
2 MAKE A STATEMENT Brighten up any outfit and
6 SO LONG, STRESS If you’re a serial worrier, this
3 HIT THE MAT This luxurious yet lightweight yoga mat
looks good enough to sleep on! With a non-slip faux leather base and soft performance fleece top, it offers comfort and stability while you practise your postures. Best of all, it’s filled with real lavender which will release its fragrance as you move. Yoga Rug Mat, £175, holisticsilk.com
7 GET THE GLOW Handcrafted by artisans and carved from crystalline mountain salt, this tea light holder creates a lovely warm hue and also emits negatively charged ions which neutralise the stagnant air around electrical appliances, such as TVs. Natural Salt Tea Light Candle Holder, £8.95, naturalcollection.com
4 SQUEAKY CLEAN Moisturising, sulfate-free and
8 C’EST CHIC This gorgeous case from vegan leather
this comfy and colourful organic cotton jersey dress from Seasalt. Pair it with flats or knee high boots when the chill starts to kick in. Pier View Dress in Rough Leaf Night, £47.50, seasaltcornwall.co.uk let your ears do the talking with these fun pop tassel earrings. Handmade in India, the brand’s creations are an infusion of inspiration from the East to the West, traditional craftsmanship and contemporary design. Uzma Bozai Ami Earrings in Orange, £40, ethicalcollection.com
bio-degradable with a rich lather, Pacifica’s handmade soaps are made from a vegetable-glycerin base, herbs and the brand’s signature blends of essential and natural oils. Pacifica Natural Soap Bar Tuscan Blood Orange, £6.95, lovelula.com
excuse for a new scarf and this limited edition silk number looks ideal for the transition into a new season. We love the fact that it’s stamped and finished by hand. Sarah Joy Frost Long Silk Scarf, £69, notonthehighstreet.com practical, uplifting and beautifully illustrated journal is for you. Through the use of CBT techniques and mindfulness exercises, it will help you to better understand your anxiety and achieve a state of peace and calm. The Anxiety Journal, £9.99, amazon.co.uk
brand Matt & Nat’s vintage collection is ideal for stashing your make-up in or carrying your toiletries on a weekend getaway. Simple, elegant and stylish with a recycled nylon lining, it’s sure to serve you well. Blair Toiletry Case in Glass, £38, mattandnat.com NATURAL HEALTH 21
SUSAN MA
Using products with natural INGREDIENTS and at a minimal COST to the earth makes a collective CHANGE Tropic Skincare founder Susan Ma on why choosing natural skincare products is so important for both your health and the environment Inspired by her childhood in Australia, Susan Ma began to create skincare formulations using her knowledge of plants and botanicals and founded Tropic Skincare when she was just 15. After proving her business skills by selling her handmade products in Greenwich Market, Susan appeared on BBC’s The Apprentice in 2011. Impressed by the products, Lord Alan Sugar invested and became a 50/50 partner, helping to boost Tropic to where it is today.
22 NATURAL HEALTH
Natural skincare is all I’ve ever known. As a chemist, my grandma was clued up about the side effects of synthetic chemical ingredients. She ensured that our family led a natural lifestyle, from the food we ate, to the cleaning products we had – and our beauty routines. The ingredients we use at Tropic are those I’d find on my doorstep back in Tropical North Queensland. My mum and I would tour local markets and mix beauty products in our kitchen with natural ingredients, such as macadamia butter and eucalyptus. Keeping things simple meant we only used what we needed, which was healthier for our bodies and purse strings! Using home-made products is an intrinsic part of my lifestyle. With approximately one in eight cosmetic ingredients classified as a carcinogen, I feel passionate about reducing the amount of synthetic chemicals we apply to our skin to minimise their effects on both the body and the environment. We might not be able to change the world in one fell swoop, but using products with natural ingredients and at a minimal cost to the earth makes a collective change. I founded Tropic when I moved to the UK, aged 15. I created my first product and began selling at a stall in Greenwich Market to help contribute to the household bills. On my first day, I sold all 49 jars of my body scrub (a family recipe packaged in a jam jar) and took home £980, which was so motivating. I re-invested my profits, bought
more ingredients and returned to the market every weekend and throughout the school holidays. When I went to university, I’d saved enough to pay towards living costs and tuition fees. Appearing on The Apprentice really benefited my brand. Not only did Lord Sugar invest in me (even though I didn’t win the process), but it also got real results for Tropic – I returned home to over 2,000 website orders and had to cancel a holiday to make products! Lord Sugar has helped guide Tropic in the best direction, and we’ve been able to dramatically expand our production and invest in additional manpower to ensure Tropic continues to leap from strength to strength. Up until a year ago, I was involved in day-to-day manufacturing, but we now have a team of beauty chefs. I visit them daily, but my role now is to come up with new ideas, then test and tweak them with our chemists. It’s the part of the business I’m most passionate about – and every beauty lover’s dream! My top three natural skincare ingredients are tamanu oil, jojoba oil and aloe vera. Versatile and regenerating, tamanu oil is perfect for scarring and blemishes. Jojoba oil is a liquid wax similar to our skin’s sebum, meaning that it’s ideal for re-balancing oily skin, which is why we use it in our Smoothing Cleanser. Meanwhile, aloe vera is an incredible multi-tasking ingredient rich in amino acids.
INTERVIEW
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WISDOM
JANEY LEE GRACE
These things I know...
I’m so glad I live in a world where there are Octobers
“
After an action-packed summer (you didn’t seriously get to just lie on a beach did you?), autumn presents a wonderful season to slow down, take things down a notch after a period of hectic socialising and travelling. We’re not quite ready to ‘hibernate’ and hole up for winter, but we can conserve a bit of energy as we head towards another season. Nutritionally, autumn colours link beautifully with the foods we should be eating. All the lovely root vegetables around this time of year can be very grounding to us energetically as well as offering sustenance to nurture us. Ciara Jean Roberts is a naturopathic nutritionist and she says, “Autumn is a time to draw into yourself and stoke your digestive flame; it’s a season for soups so homemade bone broths and maybe an uplifting carrot and coriander soup might be good options depending on your preferences. Soups are warming and a great way to receive plenty of nutrients in one bowl, especially if you are someone that feels the cold more.” Ciara also suggests we go to bed 15 minutes earlier as the
Autumn is a time to draw into yourself and stoke your digestive fire
Janey is the author of Look Great Naturally and runs the website imperfectlynatural.com
”
nights are starting to draw gently in. Read more about Ciara’s work at whollyaligned.com It’s great to practise mindfulness too. I love rustling through autumn leaves and walking in nature – to be with the changing landscape of colour can also be deeply fulfilling, and once back indoors, light a natural candle or enhance the energy of the space with an aromatherapy spray mist such as Sacred Earth, from Findhorn Flower Essences (findhornessences.com) which can help to harmonise and balance a space. This room mist blends all five elemental essences (earth, water, air, fire and ether) with gorgeous essential oils so you have the double whammy stress relief from aromatherapy sensory stimulation and vibrational energetic healing! So bring on the new season – I’m looking forward to embracing it. NATURAL HEALTH 25
Resistant starch:
YOUR NEW HEALTH HERO Think carbohydrates are the enemy? You’ve not met the new class of super-carb which promises anti-ageing benefits, weight loss and better health, says Jayney Goddard There’s so much confusion around carbohydrates these days. Some experts tell us to avoid them and follow an Atkins-type of programme while others advise us to ‘carb up’, and both sides of the argument are equally compelling – at first glance. However, all carbohydrates are not created equal, and my general rule of thumb is to try to make life as easy as possible by simplifying things. We are all so busy that we need quick and effective nutrition and lifestyle solutions that really work. My position on the debate is that carbs are not the evil things that they are made out to be – if you are eating the right type. 26 NATURAL HEALTH
We all know that refined, processed sugars are lethal for our health and looks. In fact, it is one of the most devastatingly ageing things we can have. Eating simple, refined sugars dramatically promotes the formation of advanced glycation end-products – appropriately called AGEs. These molecules make us age rapidly by causing proteins in our bodies, such as the collagen we need for structure, to stiffen. This causes untold damage to us internally as it compromises many of our organs’ ability to function and even leads to their total failure. AGEs also affect our skin – causing it to wrinkle as the collagen stiffens, breaks and collapses. So simple, processed, refined
TOP STORY
carbohydrates – such as sugar – must be avoided. Conversely, complex carbohydrates found in their natural state in plant-based whole foods have huge benefits in that they are wrapped up in hugely beneficial phyto-chemicals (including vitamins and minerals) that are intensely health-enhancing. In this article, we are going to look at a fascinating group of carbohydrates which provide us with far greater health benefits than just energy. These are the resistant starches (RS) and are currently one of the most intensely researched foods. This starch – as the name suggests – is not digested in the small intestine as it ‘resists’ digestion. Instead, your gut bacteria process it, and this creates beneficial molecules that promote balanced blood sugar and healthy gut flora. Resistant starch has many helpful functions and one of these is that it is a prebiotic. Prebiotics are a form of food that our healthy gut bacteria feed on and when we have an abundance of healthy bacteria, nasty ones are crowded out. Our healthy microbiome is connected to virtually every aspect of our wellbeing – mentally, emotionally and physically. When your good bacteria flourish, they can then get on with the job of vitamin production, hormone regulation, toxin excretion and the creation of healing compounds that keep your gut – and you healthy and functioning properly.
Resistant starch improves your metabolism and blood sugar levels while enhancing your gut flora, and this helps to support weight loss. It can also improve insulin sensitivity and reduces your blood sugar following meals. This means that it can help reverse type 2 diabetes – if a healthy diet is also followed. For example, in one study, just 15 to 30 grams of potato starch improved insulin sensitivity and fat loss in obese men. Studies also show resistant starch provides cardiovascular benefits. Researchers found adding it to your diet improves your blood fats (triglyceride and cholesterol levels) while also decreasing fat mass.
Our healthy
microbiome
is connected to virtually every aspect of our
wellbeing
INTERESTING FACTS The bacteria in our intestine outnumber our body’s cells 10 to one. In that respect, we are only 10 percent human. Most foods we eat feed only 10 percent of our cells, and fermentable fibres and resistant starches feed the other 90 percent. We have over 100 trillion bacteria living inside us – and weighing about three pounds, so it is not really surprising that gut flora influences our health to such a degree. Intriguingly, resistant starch is made by first cooking and then cooling starches like potatoes or rice, but reheating them again after cooling makes them even more resistant. Imbalances of healthy and unhealthy bacteria (known as gut dysbiosis) are implicated in obesity, heart disease, autoimmune illness, diabetes, inflammatory bowel diseases, and many cancers. Furthermore, due to the gut-brain axis and the way that our guts produce important neuro-transmitters, including gut serotonin, bacterial imbalance is also connected with emotional and cognitive disorders including anxiety, autism and depression. When our gut bacteria levels are well balanced, there’s optimal production of short-chain fatty acids (SCFAs), which provide your colon cells with fuel. One of these – butyrate – can prevent cancer, speed up your metabolism and reduce inflammation. It also heals your gut and prevents leaky gut syndrome, which promotes food allergies, autoimmune disease, chronic inflammation and weight gain.
Add resistant starch to your diet: 1) Cook, then cool your starches. This process changes starches and how your body digests them, decreasing insulin spikes and feeding good bacteria. For example, cool pasta or potatoes after cooking, and place in the fridge for a few hours before eating, or reheat them for an extra hit. 2) Eat plenty of complex, unrefined carbohydrates. Healthy guts thrive on a wholefood, plant-based diet which provides plenty of nutrient-dense, fibrerich foods. Try to increase your intake of broccoli, aubergine, courgettes, green beans and asparagus.
3) Eat prebiotic-rich foods to feed your gut bacteria. Add raw chicory and dandelion leaves into salads. Try to incorporate bananas, Jerusalem artichokes, onions, garlic and leeks into your diet daily. 4) Mix potato starch (easily and cheaply available online or in health shops) into a glass of water or a glass of cold or room temperature almond milk. It gives a pleasant potato taste and is the easiest way to start adding resistant starch to your diet. I also sprinkle it to my smoothies or coconut milk yoghurt. You can do the same with inulin, another powdered starch that’s easily available.
A WORD ABOUT BLOATING Resistant starch can alter the bacteria balance in your gut and cause gas, known as the ‘die-off effect’. Once good bacteria enter, they fight it out with the bad bacteria. As a result, you may experience gas and bloating. Once your system adjusts, this improves – so stick with it. I recommend beginning with adding about two dessert spoonfuls of resistant starch to your diet each day. Add one dessert spoonful into a smoothie at breakfast and another before bed. As the good bacteria crowd out the bad ones, the die-off will decrease and eventually go away.
Jayney is an anti-ageing guru, and a world-leading expert in complementary medicine. See more of Jayney’s anti-ageing tips at JayneyGoddard.org NATURAL HEALTH 27
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TREND
PATSY KENSIT
IV nutritional therapy seems to be the health craze of the moment, and when a friend
What I’ve Learnt: IV VITAMIN DRIPS
Patsy’s beauty range, Preciously Perfect, is available from Ideal World (idealworld.tv/search/ Preciously-perfect-bypatsy-kensit) or on Sky 654, Freeview 22, Virgin 747 or Freesat 812.
They offer all sorts of different treatments – from the Ultraviv IV, packed with vitamin B, anti-nausea medication, pain relievers and an energy booster, to the Vitaglow IV, an anti-ageing hero containing a high dose of the antioxidant glutathione to fight the free radicals that attack your skin’s elasticity. I opted for the Megaboost IV, which is described as being a comprehensive vitamin wellness cleanse featuring a host of vitamins, detoxifying nutrients and the antiageing antioxidant glutathione mentioned above. Following this, I also tried one of the REVIV booster shoots – these only take a few seconds to administer and are a simple injection. Because my metabolism is sluggish and my body doesn’t work like it did 10 years ago, I chose the Slimboost Fit Energy Booster – this contains vitamin B12 and amino acids to boost metabolism and maximise your energy and fitness. The IV treatment lasted about 35 minutes, and even when the bag was only half empty I felt like I could tell the difference in myself. During the days following the session, my skin was glowing and I felt full of life. I had renewed vigour with my exercise routine, and I just felt good. I have a huge problem with water retention and the treatment definitely helped that issue. It is a luxury treatment and isn’t cheap, but I would say it was worth it once in a while. So, while I won’t be doing it weekly I will be returning soon. For more information about the treatment visit harveynichols.com/en-hk/brand/revive
The actress tries a new kind of health treatment
told me that REVIV had just launched a range of IV vitamin drips and booster injections in Harvey Nichols in Knightsbridge, I was curious to try it myself. It sounds like it’s quite an extreme treatment and in many ways it is. Essentially it involves a supercharged combination of vitamins and nutrients being delivered into your body via an intravenous drip. It’s supposed to be the most efficient way to rehydrate and revitalise your system as the fluid goes straight into your bloodstream. In fact, the experts behind REVIV says that while the body is able to digest and absorb only 50 percent of vitamins and benefits through oral methods such as drinking water, energy drinks, vitamin supplements and tablets, with these injections, the body is able to gain 100 percent of the benefits. Apparently a rosta of a-list celebrities are fans of the treatment and there are even city workers who use it as a hangover cure! My problem is that I’m totally needle phobic and can’t bear any sort of injections – if I have to have a blood test my veins are tiny and the nurses always seem to struggle. However, I pushed my fears to one side on this particular day and went along with a friend. The space at Harvey Nichols is brilliant, and the staff are quick to put you at ease. I couldn’t watch while they were inserting the needle, but once it was done I didn’t notice anything. Strangely enough, it didn’t feel weird sitting there with an IV drip in my arm either!
NATURAL HEALTH 31
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Q&A
ASK THE EXPERTS Don’t suffer in silence – our wellbeing wonder-team of experts is on hand to answer your health questions Are there any natural foods or supplements that can help to manage my menopause symptoms? Katie Lane, a nutritionist (cleanmarinekrill.co.uk), says: Typical symptoms such as fatigue, hot flushes and low mood can be managed with the help of nutrients that balance hormones and support cellular functions. As the production of oestrogen declines, many parts of the body are affected. Phytoestrogens (plant oestrogens like soya isoflavones) can gently boost your oestrogen levels, easing the hormonal decline and reducing hot flushes. They can also help to block xenoestrogens, fake versions of the hormone that mimic the real deal and cause harmful disruption. A complex of B vitamins can be useful in lowering fatigue and addressing mood imbalances. B2, B6, B12 and folate collectively work to balance hormones and increase energy production within cells. Vitamin D is also needed for generating serotonin and is essential for balancing calcium and working with oestrogen to prevent bone loss. When looking for a supplement, ideally you want one that works on several areas. Cleanmarine MenoMin is a good example of a combined approach to menopausal symptoms, containing soya isoflavones, B vitamins and vitamin D3 as well as krill oil.
I’ve recently been suffering from tinnitus. What are the key causes and how can it be treated effectively? James Tysome, a consultant ENT surgeon (cambridgehearingandbalance.co.uk), says: Tinnitus is a common problem affecting up to 30 percent of adults at some point in their lives. The vast majority of people get used to the condition quite quickly, but it can become intrusive, with some experiencing poor concentration, difficulty sleeping and emotional distress. Our understanding of tinnitus is improving but still has a long way to go. It is more common in those who suffer from hearing loss, particularly when associated with ageing or noise exposure. If your tinnitus is only present in one ear or is causing you distress, seek advice from a medical professional. The treatments available are effective and often combine sound and psychological support. Where there is hearing loss, it is usually treated with a hearing aid. Sound can reduce the severity of tinnitus and sound generators, for example those that produce white noise, ocean sounds or rainfall, which can be used with a hearing aid, played through speakers in a room or even in your pillow are particularly helpful if you have difficulty falling asleep. When combined with simple relaxation techniques or cognitive behavioural therapy (CBT), a form of talking psychotherapy, tinnitus is effectively treated in the vast majority of patients.
How can I alter my diet to prevent the mid-afternoon energy slump? Bernadette Keogh, a nutritional therapist and graduate from the College of Naturopathic Medicine (naturopathy-uk.com), says: The secret to balancing your energy levels is to manage your blood glucose levels throughout the day. Make sure your diet includes low glycaemic index (GI) foods that release energy slowly into the bloodstream, such as wholegrains like brown rice and jumbo oats, sweet potato, legumes and plenty of vegetables. Avoid high GI foods, for example sugar and refined carbohydrates (e.g. white bread and pasta), as they cause our energy levels to spike and then crash. Eating protein with each meal, such as chicken, turkey, eggs, fermented tofu or fish, further slows the release of energy. Simple, work-friendly snack options include a boiled egg with a handful of spinach, oatcakes with nut butter or crudités with hummus. Fizzy drinks and artificial sweeteners have the same effect on blood glucose as sugar while caffeine causes blood sugar to rise by stimulating the release of adrenaline, so opt for a caffeine-free herbal tea instead. NATURAL HEALTH 33
NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 13:36 Page 34
Body
Easy ways to look and feel amazing inside and out
Did you know that
certain foods can help to protect you from breast cancer? “Research indicates that broccoli can decrease both the risk and progression of the disease thanks to sulphoraphane and the enzyme indole-3-carbinol, which help to reduce the carcinogenicity of toxic substances and increase the activity of those with anti-cancer benefits,” says Henrietta Norton (wildnutrition.com). “Scientists have also found that raspberries and blueberries inhibit the mutation caused by carcinogens.” Breast Cancer Awareness Month runs from the 1st to the 31st of October.
NATURAL HEALTH 35
The latest in
PHYSICAL HEALTH THESE BOOTS ARE MADE FOR WALKING Fallen out of love with life? A new book exploring the potential of walking as ‘medicine for the mind’ may hold some answers. Writer Clare Barry is just one of the voices sharing new perspectives on daily exercise in Walking in The Rain (£12.99, Octopus Books). “My body hurt with each footstep,” she says of the daily walks prescribed by her neurologist following spinal surgery. “And yet this slower pace allowed urban vignettes to unfold before me: a quirky shop window, the whiff of fresh gloss paint, an exchange of smiles, childish chatter from a local playground, the warmth of spring sunshine on my cheeks, a magnolia tree in full bloom, the distant rumble of a tube train.” Clare’s experience mirrors research from the Stanford University that suggests walking boosts creativity by up to 60 percent. “My convalescent strolls were along ordinary residential streets, but I found delight and inspiration all around,” says Clare. “I believe the act of moving our bodies changes gears in our brains, making space for connections and reflections.”
WHAT’S THE ALTERNATIVE? PSORIASIS
Whether you experience the occasional irritating flare-up or the misery of an ongoing affliction, the itchy, sore and flaky skin that signifies psoriasis can seriously impact on your quality of life. So what to do about it? 1 Psoriasis is caused by the over-production of skin cells; patches of skin – often on the scalp, elbows or knees – can develop silvery ‘plaques’ of dead cells overlying sore, itching and cracked areas. Hydrocortisone or steroid creams needn’t be a first resort. Mild outbreaks can benefit from any soothing and moisturising remedy: aloe vera gel, oat milk, or naturally nourishing oils can make skin softer and more comfortable. 2 UV light treatments have been shown to be successful for many sufferers, proving traditional wisdoms that direct sunlight can help soothe irritated skin. As with any health-boosting session of sunlight, it’s best to limit direct exposure to 20 to 30 minutes. 3 Studies have shown intestinal permeability (leaky gut syndrome) is common in psoriasis patients. Working with a nutritionist to improve your gut health is good first step. As psoriasis is an autoimmune disease, eating an anti-inflammatory diet and eliminating processed foods will help. Stress plays a big role too, so take action to reduce it with things like meditation and massage.
36 NATURAL HEALTH
BODY
Golden Slumbers
If you’re struggling to get good shut eye, be reassured: there are silver linings for those experiencing sleep deprivation. “Our bodies have developed elaborate mechanisms to help time our waking and sleep to be in conjunction with light and darkness,” says Wallace Mendelson, sleep expert and author of The Science of Sleep (£20, Ivy Press). “Sometimes this timing can go astray and these can lead to difficulties with sleeping, or at least with sleeping during the traditional hours allocated for it.” But Wallace also cites research that suggests disruptions in slumber, and deliberate interventions to cause deprivation, can sometimes have a positive impact on measurable markers associated with depression. Interesting, an extended bout of wakefulness can also reduce the lasting effects of a traumatic event. “One possibility is that since sleep seems to be involved in memory processes, perhaps the absence of sleep during the deprivation night helped prevent the upsetting event take a more permanent hold in memory,” says Wallace.
“Autumn is the time of year to turn our attention to the immune system. Our lungs are our first line of defense and they are directly related to the skin”– p43
PLACE YOUR HANDS
Many of us enjoy giving or receiving ad hoc shoulder rubs, but for something a little more rewarding we must consider the essential principles of massage, according to the authors of Secrets of Massage (£7.99, Ivy Press). “The idea of the Four Gems has its origins in Buddhist teachings that refer to four divine states of mind: metta (selflessness), karuna (understanding), mudita (joy for others), and uppekha (openness to others). The Four Gems of massage – Intention, Focus, Rhythm, and Continuity – have some parallels with these. The internalising of this philosophy, and the way you use it in your practice, will give your massage the ability to provide restorative healing.” If you want to improve your own massage skills, adopt a positive mindset, eliminate distractions, develop an easy rhythm of strokes and maintain physical contact.
Pricey wine New research has found that our brain’s reward centre is stimulated by the high price tag on products such as wine or chocolate, increasing the likelihood we find it enjoyable to consume.
Busy lives Staying busy and having plenty to do can help us live longer and even stave off dementia, say scientists.
Singing A new study shows Parkinson’s disease sufferers who attended singing classes delayed the onset of crippling symptoms like losing the ability to swallow.
The BAROMETER Recipe sneakery Research from Holland suggests that many of the country’s glutenfree products contain more salt and sugar but less dietary fibre than their mainstream counterparts.
Gum disease Those who brush their teeth regularly are less likely to develop dementia, a new study of 28,000 people has found. That’s because good dental care can keep gum disease at bay, something which can increase the risk of dementia by up to 70 percent.
Salt confusion Controversial US scientist James DiNicolantonio has enraged public health experts by suggesting ignoring salt cravings is leading us to unhealthier, sugar-dense alternatives.
NATURAL HEALTH 37
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TREND
Glynis Barber
The dangers of prolonged sitting Our health guru looks at why it’s good to keep moving A few years ago, when articles first started appearing about the dangers of too much sitting, I didn’t take much notice. I figured it
excess sitting according to James Levine at the Mayo Clinic. Being sedentary causes a decline in vascular function which in turn increases heart disease risk. When you sit, blood flow slows down and muscles burn less fat making you prone to fatty acids clogging the heart. There’s also an increased risk of colon, uterine and lung cancer. The reasons aren’t completely clear but could have something to do with increased insulin production or the fact that sitting can cause weight gain with all the implied risks of that. Whatever the reason the risk of cancer can increase by up to 50 percent. And that’s just for starters. Too much sitting can also cause your pancreas to produce increased amounts of insulin which can lead to diabetes. It also slows down digestion after a meal leading to heartburn, bloating and constipation. Brain function is also affected when the body is sedentary providing less blood and oxygen to this organ. And then there are all the postural problems associated with it. Sitting in front of a computer in particular can lead to neck strain and it also places a lot more pressure on the spine. I know this from personal experience as I occasionally get lower back spasms and sitting at these times is unbearably painful. It can also affect your hips’ tightness and of course it isn’t going to do your muscles any favours. The truth is our bodies are not designed for sitting for long and we should aim for no more than three hours a day. We are made for moving and remaining active through the day.
TOP TIPS 1. If you work in an office that requires you to sit behind a desk, make sure you get up at least every 40 to 60 minutes and take a little walk. A twominute walk every hour can increase your lifespan by 33 percent compared to people who remain sitting hour after hour. Get up and walk around. Walk while you read. Pace while you think. 2. Take a walk at lunchtime instead of sitting and eating for the entire break. If you bring food to the office, eat it standing. 3. Fidgeting is good. If you can never keep still and are always making little movements this will benefit you. 4. If you’re slumped in front of the television for the night, make sure that after each programme you get up and walk around. Make some tea, brush your teeth, put your PJs on or just stand and have a chat. Glynis Barber is an actress, co-author of The In-Sync Diet and founder of agelessbyglynisbarber.com
couldn’t possibly apply to me because I exercise nearly every day. And yes, I may then spend many an hour at my desk writing or watching TV in the evening, but just how dangerous could that actually be? I was wrong. While exercise is vital to good health, if you also spend a good part of the day sitting, it’s going to adversely affect you. The truth is that many of us spend up to seven to 10 hours a day sitting and an hours’ workout can’t undo the harm done by this much. And, they are now saying that sitting is the new smoking! So what problems can it cause? Incredibly it’s a rather long list, and at the top is cardiovascular disease and cancer. There’s a marked increase in the risk of dying from one of these as a result of NATURAL HEALTH 39
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NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 13:36 Page 42
COLUMNIST
Boost your
AUTUMN QI This season is for moving on, clearing up and letting go, says Emma Cannon Autumn is the time of year to turn our attention to the immune system. In Chinese medicine it is the time to take care of the lungs and large intestines (also known as the metal element). Our lungs are our first line of defense and they are directly related to the skin; in fact they are seen as the third skin. So the first way to protect the lungs is to take care of our skin. The lungs and large intestine’s functions are all about taking in and letting go. So on an emotional level it is a good time to re-evaluate that which serves us, and that which we need to let go of. Spend time journalling reflecting on these things. Think about value, usefulness, beauty, new experience and then think about habits that you need to break and long held emotions that you might need to let go of now.
5 TIPS FOR AUTUMN 1) Beneath the skin is our wei qi; this is our protective qi that protects us from invading pathogens. Think immunity. Skin brushing stimulates the wei qi and applying oils helps to keep the skin well toned and exfoliated. This is an excellent practice for the autumn. I love a salt scrub myself. Maybe it’s my seaside roots but one of my favourite treatments is being scrubbed with salt and wrapped in seaweed. My body just soaks up the minerals from this plant. You might prefer massage or taking care of your skin at home; however you do it, it will help your body’s defenses. 2) Walk in nature. Wrap up and enjoy the bright days as the weather changes. Recently autumn has seen some of the most beautiful days, with bright sunshine and a multitude of colours in nature. Breathe it in, it will strengthen your immunity by reducing stress. Nature is the greatest healer we have. 3) Look after your gut health. The large intestine is the gateway to our immunity, and the topic’s very fashionable at the moment. But I remember the first week of my Chinese medicine training when we were introduced to the lung and large intestine and their link to our immune system. Make sure your gut is in good working order, that you evacuate
regularly and the stools are healthy. Take a probiotic and go to an acupuncturist if you have concerns about this. 4) Ditch the juices and make friends with herbs; they are nature’s little helpers and they are plentiful. Use fresh herbs in cooking, and drink herbal tea. 5) The lung and large intestine form the metal element and so are concerned with all things aesthetic. Make sure your environment is pleasing and organised and ready for the long winter. Clean windows, wash curtains and set yourself some projects that will make your home nicer. Mend broken fences and tend to long overdue DIY projects – get your house in order. Similarly in your diet, make your food pleasing to the eye; spend time choosing your meals and pick things that are natural and look nice. Fill your senses with beauty in all aspects of your life and let go of things that are neither beautiful or useful. Emma is an integrated women’s health expert, registered acupuncturist and author emmacannon.co.uk NATURAL HEALTH 43
11 STEPS TO HEALTHY
HORMONE BALANCE For most of my twenties, I was bloated, exhausted and continuously premenstrual, although I didn’t have periods for three months at a time. I was 20kg overweight and diagnosed with polycystic ovary syndrome. I finally took control at the age of 27, taking small, consistent steps to change my beliefs around food, stress and gut health. Whatever your motivation, when your hormones are in check you’ll be more excited about yourself, your life and your possibilities. Whether you are looking to feel more energised throughout the month, have a healthy pregnancy, get through the menopause relatively symptom-free, or simply optimise your hormonal health at any age, these tips will help... GO ORGANIC
1 2 3 4 5
This reduces toxic burden and helps with hormonal balance as exposure to xenoestrogens, antibiotics and hormones in animal products, chemicals in fertilizers, pesticides and herbicides all disrupt hormonal balance.
EAT THE RIGHT CARBS, NOT NO CARBS
I know, gasp, carbs? Yes the right carbohydrates, complex ones, are extremely beneficial to us. These are brown and fibrous wholegrains and vegetables. They’re nutrient packed and contain the all-important fibre we need for healthy elimination. Avoid white carbs that are refined – that’s white bread, pasta, white rice, cakes, biscuits, pastries – and no added sugar or artificial sweeteners.
AVOID SUGAR AND SWEETENERS
Sugar is sugar, whether it’s in refined or raw form. Read the ingredients labels and watch for sugar’s many guises (syrups and names ending in –ose, like sucrose or dextrose). Artificial sweeteners such as aspartame, saccharin and sucralose are chemicals, not food, and can contribute to insulin resistance and perpetuate a sweet tooth.
ADD CINNAMON TO MEALS
Cinnamon can improve insulin sensitivity and help with bloodsugar balance. Plus it’s naturally sweet in taste and can help keep those pesky cravings at bay. Sprinkle a teaspoon of ground cinnamon on breakfast or make a cinnamon tea.
AVOID CAFFEINE, ALCOHOL AND STIMULANTS
Tricky if you rely on coffee to get through the day and wine to unwind, but trust me, you don’t need them. Your hormones and energy levels will benefit.
44 NATURAL HEALTH
Beat fatigue, banish mood swings and feel great with these simple lifestyle tweaks, says Angelique Panagis
BODY CONCENTRATE, CONNECT, NOURISH
We all tend to rush around from one task to the next, eating at our desks while still typing that email reply, eating in front of the TV, engrossed in the show but distracted from our food. This might seem like multitasking at its best, but at what cost to your hormonal balance? If you eat while you are stressed, blood is diverted away from the digestive track, making digestion harder and causing food to sit there for longer and ferment, leading to bloating and cramping. Being distracted and eating fast also means you eat mindlessly and a lot more than you actually need. The easiest way to practise mindful eating, even if it’s just a snack, is to really use your senses. How does the food look, how does it taste, smell, feel in your mouth? Savour whatever you’re eating. Connect with it. Mastering the art of eating intelligently is more important than counting calories.
6
Adjust your posture to relax your shoulders, and sit comfortably. Keep one hand on your chest and the other on your abdomen. Take a deep breath in for a count of four, expanding your chest and right down into your belly, feeling it expand last. Pause and then breathe out for a count of seven, contracting your belly first, and then chest, as the air leaves your body. Repeat this 10 times. Do this every morning and every evening. It’s also a handy trick to practise any time you feel anxious, for example if you are stressed at work. Try it if you have difficulty sleeping or you wake in the middle of the night or early morning with an active brain.
7
CHANGE YOUR RESPONSE TO STRESS
Easier said than done, I know, but it’s easy to make a mountain out of a molehill. Have you ever flown off the handle then a few days later thought, ‘What on earth was I bothered about?’ The body doesn’t differentiate between real threat and chronic stress, it’s all damaging to your hormone balance. If you have a lot of issues to work through, it’s well worth speaking to a therapist. The next time you’re faced with a stressful situation and you can feel the anger rising in you, I want you to stop and take a step back. Try the breathing exercise previously
BUT I’M ON THE PILL? Does taking the contraceptive pill automatically balance hormones anyway?
When it’s used correctly and for what it was designed to do (to prevent a pregnancy) the contraceptive pill can have its advantages, not least liberation. In many cases, however, it is prescribed by GPs to reduce period pain or PMS, ‘fix’ an irregular cycle, deal with acne or symptoms of PCOS and endometriosis. It can
LAUGH MORE
Artificial sweeteners such as aspartame, saccharin and sucralose are chemicals, not food
LEARN 4/7 BREATHING
8
described. Feel better? Yes, that demanding email from your boss needs to be answered, but not at a cost to your health.
9
I love chatting about this with clients. When was the last time you just sat and laughed? Laughter is food for the soul and we need to do more of it. Watch a funny film, go see a stand-up comedy show, read a hilarious book that makes you really laugh out loud, spend time with your wittiest friends. Fill your life with more joy.
BE MORE ACTIVE
When our adrenals are working in overdrive we can feel exhausted, and the last thing we want to do is exercise. But adaptive exercises, like going for a brisk walk outside and filling your lungs with fresh air, can be just what you need to re-energise. Yoga or Pilates, which incorporate deep breathing work, can be extremely restorative, while working on stability and core muscles. Sweat plays a crucial role in your body’s natural detox function and helps clear out a range of toxins, from those pesky persistent organic pollutants and BPA (a chemical that disrupts hormones we are too often exposed to) to heavy metals (along with that alcohol you drank last night!). Remember to rehydrate to replace the water lost.
10
USE POSITIVE AFFIRMATIONS
I love the power of positivity. Start each day by looking at yourself in a mirror and speaking aloud one of the following affirmations (or one you write yourself): � I can and will make positive choices � I choose to eat healthy foods � I eat when I am calm and relaxed � I take time for me every day � My hormones are balanced and happy � I am focused on giving my body all it needs � I love and nurture my amazing body � I love to move my body daily � I can do this � The better I eat, the more I rest, the better I feel � I am grateful for all the blessings in my life.
work, but it’s important to realise it’s just a sticking plaster. If you have not dealt with the underlying causes of your hormonal imbalances, when you come off the pill the symptoms will come back and with a vengeance. Taking the pill for many years can leave us with deficiencies including B vitamins, vitamin C, selenium, magnesium and zinc. All are needed for healthy functioning of the thyroid, immune system, adrenal glands and liver. The pill can disrupt our
11
gut microbes, which can lead to the overgrowth of harmful bacteria and yeast. This can leave us constipated as well as plagued by chronic yeast infections like candida, while further reducing nutrient absorption. The pill is also associated with depression. All too often doctors fail to acknowledge this, instead writing a prescription for antidepressant drugs – another sticking plaster. Studies have also linked the pill to chronic inflammation and increased insulin sensitivity. NATURAL HEALTH 45
NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 13:36 Page 46
WIN
COMPETITION
a spa break for two
WORTH £1,000! The Cliveden Spa, a place of unparalleled luxury in which to escape, renew and refresh, has reopened and is giving Natural Health readers the chance to win a onenight stay for two. Its opening marks the completion of a remarkable multi-million pound restoration of Cliveden House in Berkshire, which has seen the total transformation of this iconic country house hotel. The Cliveden Spa has been revamped and relaunched alongside a brand new state-of-the-art building which links the house to the spa, and the combination of quintessentially British treatments and products creates a relaxing and luxurious environment in a setting rich in heritage. The holistic nature of the spa extends beyond treatments to the retail products and restaurant, all of which meet the same exceptional standards of service, hospitality and attention to detail. The history of Cliveden has influenced the treatments and products, giving them a unique and original story. Anna-Maria, the Countess of Shrewsbury for whom Cliveden was originally built, as well as arguably the house’s most well-known guest Nancy Astor (the first female MP to take her seat), have provided the inspiration for the scents which are ever-present in the spa and reflect the strength, subtlety and femininity of the women behind them. The spa’s centrepiece is the listed outdoor swimming pool while the spa itself is the epitome of modern luxury, from the cutting-edge gym complete with the latest Technogym equipment, free weights and stretch area to the heated indoor pool, infrared sauna, aromatherapy steam room, indoor jacuzzi, outdoor hot tubs, seven treatment rooms and a manicure, pedicure and hairdressing studio. There is also a new spa restaurant, a lounge with views across the garden and the option of al fresco dining and indoor and outdoor tennis courts. clivedenhouse.co.uk
THE PRIZE
� An overnight stay for two � A 60-minute spa treatment per guest � A full English breakfast and dinner in the André Garrett Restaurant Terms and Conditions: The prize excludes bank holidays and holiday periods, is subject to availability and valid for 12 months from the date that the winner is notified. More terms and conditions apply – see online for details.
ENTER ONLINE AT NATURALHEALTHMAGAZINE.CO.UK/GIVEAWAYS Further terms and conditions apply NATURAL HEALTH 47
NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 13:36 Page 48
COLUMNIST Jo Wood
PROTECT THE PLANET
Our green goddess on why it’s time to prioritise our oceans The sea covers 71 percent of the earth’s surface and provides the oxygen for every second breath we take. It contributes to the clouds that produce rain and snow, giving us fresh water to drink and allowing the beautiful forests and plants to thrive. In fact, without it our planet would look like Mars. But while 100 percent of Mars has been mapped, merely five percent of our oceans have and we still know so little about the very system that helps to keep us alive. The sea was once a spectacular Eden teeming with incredible life. Then in the 1950s, large-scale fishing began, plastic appeared in the marketplace, mangroves were pulled up for beachfront hotels and houses and industrial pollution shot up. Sadly, but unsurprisingly, the effects of this have been disastrous and our oceans are now in crisis. Overfishing, climate change, pollution and coastal development have wreaked havoc on our planet’s support systems. Industrial super trawlers have nets big enough to hold 16 jumbo jets, and along with other trawlers, they decimate sea floors and coral reefs, leaving behind a wasteland. Even worse, 40 percent of the global fisheries’ catch is ‘bycatch’ – fish that are discarded back into the water, usually dead, contributing to the decline of this precious ecosystem. Sharks have also been mercilessly hunted for their fins which are used in soup(!). 500 million are killed each year, often in the most heartless and barbaric way, their fins sheered off and bodies tossed back into the water where, unable to swim, they drown. As sharks are apex predators (those at the top of the food chain that are not preyed upon by any other animals), we need them to keep the ecosystem healthy and balanced. Plastic has poisoned our oceans and it is reported that unless things change, by 2050 there will be more plastic than fish in the sea by weight. This waste is often not visible to the naked eye, but
if you were to scoop up a glass full of seawater and hold it to the light you would see that it is full of plastic debris. The sea’s food web has also been contaminated with plastic, even down to microscopic animals known as zooplankton. Zooplankton, consumed by whales and other species, eat the plastic and microbeads which then crowd out the nucleus of these creatures and make them less nutritious for the species that rely on them for food. Humpback whales eat 1.5 percent of their body weight in krill and zooplankton every day, meaning that they ingest 300,000 microplastic particles on a daily basis. What does this do to the fish on your plate? We are not entirely sure yet, but combined with the mercury caused by pollution, it isn’t good. Despite all of these grim goings-on, there is hope. We still have 10 percent of the big fish and half of the coral reefs and we can work together to put more of our oceans under protection. My son Tyrone is currently working with Project 0, an organisation aiming to raise global awareness and open up new revenue streams to finish ocean conservation projects all over the world. Ty is one of the founding board members, and along with an incredible team of passionate, influential people, he’s making a big impact. Today a mere four percent of the sea is under protection. Project 0 wants to get this to 30 percent by 2030 as well as to restore mangroves and coral reefs. Having more of it protected means that there will be healthy ecosystems to support the overall quality and functioning of our oceans and make them more resistant to climate change. It also means that fisheries can be restored to secure food and jobs for billions of people across the world. Project 0’s mantra is ‘together we can fix this’, a philosophy I really admire and support. If we all make conscious choices about the fish we eat and reduce our plastic and carbon foot prints, we can make a huge difference. I was delighted to become an ambassador for the organisation and have made changes in my own life to limit the negative impact I have on our beautiful planet. You can follow Project 0 on Instagram (@weareprojectzero) or Twitter (@weareproject0) and visit the website (weareprojectzero.org) to learn more. NATURAL HEALTH 49
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BODY
4for women’s
HOLISTIC FIXES
health issues
Read our expert advice to get to the root of your problems As women, our bodies are pretty amazing. We are blessed with the biological equipment to conceive and carry new life, repopulating the earth and guaranteeing the survival of the species. But our anatomy predetermines us to some femalespecific problems too. Here we ask the experts for holistic advice on managing the issues which commonly affect women... UTIs
Statistically, as a woman you have more than a 50 percent chance of getting a urinary tract infection (UTI) in your lifetime, and the risk is even higher once you’re post-menopause. Symptoms include burning and stinging when you pee, feeling like you need to go all the time, and discoloured or bloody urine.
Acidic foods
and drinks such as tea, coffee, alcohol and sugar make UTIs
worse
Action: “It is important to eat well to boost your immunity and encourage your body to overcome infection,” says Marilyn Glenville, the UK’s leading nutritionist specialising in women’s health (marilynglenville.com). “Acidic foods and drinks, such as tea, coffee, alcohol, sugar, meat and spicy foods, can trigger a urinary tract infection, so if you are prone to them try to avoid these, and if you are overcoming an infection eliminate them from your diet completely as they irritate the bladder. Stick to water, and lots of it, instead.” “Organic, live natural yoghurt contains beneficial bacteria to help recolonise your system, especially if you have been taking antibiotics. Or you can take a probiotic supplement, but not probiotic drinks as they often contain added sugar. Sugar is the favourite food of bacteria and will only worsen your infection. Cut it out of your diet altogether.”
ENDOMETRIOSIS
Endometriosis is a condition in which the lining of the womb (the endometrium) implants and grows outside the womb. Symptoms include pelvic or lower back pain and cramping which extends several days into your period, pain with bowel movements or urination during your period, excessive bleeding and infertility. Diagnosis is usually made by laparoscopy (a minor surgical diagnostic procedure used to examine the organs inside the abdomen). NATURAL HEALTH 51
Action: “Endometriosis is thought to be oestrogen sensitive, so the aim is to control this hormone,” says Marilyn. “Make sure that you are eating a healthy diet and reduce your intake of saturated fat in foods like dairy, as it increases levels of oestrogen. Reduce your intake of caffeine as studies show that women who drink more than two cups of coffee a day have an increased risk of endometriosis. “Certain nutrients can help. The B vitamins enable your liver to detoxify oestrogen and can help with the pain. Magnesium can help with this too, and zinc is important for hormone balance. Omega 3 fatty acids in oily fish and flaxseeds can help the body make beneficial prostaglandins that can ease period pains, endometrial cramps, and inflammation. Probiotic supplements are helpful as they control the detoxification of oestrogen through the gut.”
INCONTINENCE
“Incontinence after childbirth can affect up to a third of new mums,” says Marilyn. “If you leak when you sneeze, laugh or cough then this is due to stress incontinence, caused by a weakening of the pelvic floor muscles through the pregnancy and childbirth.” Action: “Your muscles and ligaments all need vital nutrients to work efficiently so this means looking at your diet. Certain nutrients can be helpful to improve muscle control and strengthen collagen in your body. These include calcium, beta-carotene and vitamin C. The other important thing you can do for yourself is to tighten up your pelvic floor muscles with specific exercises. Practise these at least once a day and over time you should notice a marked improvement in your symptoms. “Kegel exercises which strengthen the pelvic floor can be especially useful. There are two types of muscles that need to be worked, and two types of exercises to work them. First of all, slowly bring up your pelvic floor by contracting the muscles. 52 NATURAL HEALTH
Hold for a count of five and then gently let it down again. Work at this, several times a day, until you can hold the count for 15. You may find that you lose control part way through the count. Start again, and make sure that you can feel the muscles being released as you ‘let down’ your pelvic floor. “The second type of exercise involves quick tightening and releasing of the muscles in the pelvic floor. As quickly as you can, tighten and then release the muscles. Do this about 30 times, and then take a break. “Each session should comprise two sets of the slow exercises and two sets of the fast exercises. Take a minute’s break in between.”
PERIOD PAIN
“Period pain is common and a normal part of your menstrual cycle,” says Dr Vanessa Mackay, spokesperson for the Royal College of Obstetricians and Gynaecologists. “Most women experience it at some point in their lives. Action: “An abdominal massage with a blend of essential oils may bring you some relief,” says Jo Kellett, Tisserand aromatherapist and first natural brands aromatherapy expert and member of The Wellbeing Collective. “To make a painrelieving blend, add six drops of clary sage (salvia sclera) and four drops of geranium (pelargonium graveolens) to 20mls of base vegetable oil. “Clary sage is an anti-spasmodic, and can be helpful with the spasms of menstrual cramping. Geranium is considered a hormonal balancing essential oil, it also has a very pleasant aroma. “Lie on your back with your knees bent and imagine a clock on your tummy with 12 o’clock above your belly button. Take a small amount of the oil into one hand, and in clockwise circles massage around your belly button. “Start gently, building pressure as you go to your own level of comfort. Apply the blend up to twice a day during your period when the cramping is the most uncomfortable. The massage, in itself, will ease the cramps. With the addition of the essential oils you will hopefully put a stop to your period pains.” “Severe menstrual cramps have been linked to a magnesium deficiency,” says Amy Morris, naturopathic nutritionist from Water for Health (water-for-health.co.uk). “Magnesium helps to regulate nerve and muscle functioning, so an increase in magnesium-rich foods can help to relax your muscles. Additionally, magnesium has been found to alleviate PMS depression, nausea and constipation. Find it in fish and nuts, as well as leafy greens, or take a supplement.”
5 natural women’s health heroes Feminesse Menstrual Cup, £17, Tesco or feminesse.co.uk
Sylk Natural Intimate Moisturiser, £8.99, sylk.co.uk
Nature’s Answer Wild Yam, £11.99, kijaniliving.com
Waterfall D-Mannose, £20.90, sweet-cures.com
A.Vogel Uva-Ursi & Echinacea Cystitis, £9.75, yourhealth foodstore.co.uk
NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 13:36 Page 53
NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 16:24 Page 54
From the SPECIALISTS in Turmeric, here's a SPECIAL DEAL for Natural Health readers.
TURMERIC 10,000MG – High strength curcumin extract, ideal for pre and post exercise and sports activities and relief from delayed onset muscle soreness (DOMS) £15.95 (60 Capsules)
TURMERIC 25,000MG – Extra high strength curcumin extract, anti-inflammatory support for joint & muscle discomfort £14.45 (30 Capsules)
TURMERIC 2,500MG – High Standardised 95% strength curcuminoids extract, provides daily anti-inflammatory support £14.99 (180 Capsules)
SOIL CERTIFIED ORGANIC TURMERIC 600MG Certified Organic by the Soil Association with enhanced absorption due to the added organic black pepper extract £15.99 (180 Capsules)
TURMERIC 500MG – Recommended for those sensitive to black pepper extracts as this formulation does not contain any black pepper or related extracts £20.95 (365 Capsules)
TURMERIC 600MG + CURCUMIN + BIOPERINE Anti-inflammatory action of added Curcumin Extract with BioPerine® to aid absorption £13.49 (180 Capsules)
TURMERIC WITH GINGER & BROMELAIN All natural botanical formulation, excellent as a daily digestive £6.20 (60 Capsules)
SPECIAL DEAL 25% off all turmeric products.
Simply enter code NH25 at checkout. For a limited time only.
www.riteflexhealth.com/NH
BODY Unless you’ve been hiding under a rock for the last year, you’ll be aware that while turmeric
4 ways with
TURMERIC Spice up your health and wellbeing
SUPER SPRAY
doesn’t taste that spicy, it’s hot stuff on the health scene right now (so much so that Starbucks has launched its own take on the turmeric latte). Its soaring popularity isn’t hugely surprising when you consider the array of beneficial properties it boasts, as nutritional therapist Mary Cotter (nutritionistresource.org.uk) explains. “Turmeric boosts brain health by stimulating the production of docosahexaenoic acid (DHA), an omega 3 fatty acid which has been shown to be particularly important for cognitive function,” she says. “Its anti-inflammatory effect has been linked with improved blood pressure and a decreased risk of cardiovascular disease and, along with its antimicrobial properties, found to be useful in easing skin conditions. Turmeric also stimulates phase two detoxification in the liver.” The question is, how can we make the most of this powerful spice’s benefits? Read on to find out...
FACE FIRST
Turmeric is fat-soluble which means that without fat, the curcumin has difficulty making it past the stomach into the small intestine. Eat it with a fatty substance, such as avocado or olive oil, or try BetterYou’s Turmeric Oral Spray (£17.95, betteryou.com), which has been specifically developed to guarantee optimal absorption (via the inner cheek) and deliver maximum benefits faster than tablets, delivering the equivalent of 1,300mg of turmeric root per dose.
Turmeric has long been used in ayurvedic skincare and is dubbed by some as a secret beauty weapon. Particularly useful for inflammatory issues such as acne, psoriasis and eczema, it is also high in antioxidants that slow down cell damage, popular as an exfoliant and can reduce pigmentation and even out skin tone. Sound good? Then why not whip up your own DIY face mask. Mix together 2 tbsp of flour, 1 tsp of turmeric, 3 tbsp of milk and a few drops of honey and apply a thin layer to your face. Let it work its magic for 20 minutes before rinsing off and applying moisturiser. We can see your glowing complexion from here!
TOP TIP: Put equal amounts of turmeric, coriander, cumin and black pepper in a saltshaker and use as your staple seasoning (turmeric has to be combined with pepper for optimal absorption) ROAST IT
Have you ever thought of adding turmeric to your Sunday roast? As the oven heats to 200°C, peel and cut the potatoes then place in a large saucepan of salted cold water. Bring to the boil then lower the heat and simmer for around 8 minutes. Drain the potatoes, add 1 tbsp of turmeric and a pinch of chilli flakes, season with salt and pepper and toss until they’re evenly coated. Drizzle with olive oil, toss again and leave to steam for 5 minutes. Spread 4 tbsp of olive oil across a roasting tray and place in the oven for a few minutes before adding the potatoes and tossing in the oil. Roast for 40 – 45 minutes until crisp and golden. Rite-Flex 25,000mg Turmeric Curcumin with BioPerine, £14.45, riteflexhealth.com
THANK A LATTE
Golden milk, AKA turmeric latte, has become somewhat of a healthy beverage buzzword as a result of the yellow spice’s rise to superfood stardom. To make your own, whisk a milk of your choice (we like coconut), a pinch of turmeric, cinnamon and ginger and a dollop of honey with water, then simmer over a reduced heat for 10 minutes. Alternatively, if you’re short on time or concerned about your barista skills, you can try Turmerlicious’ Instant Turmeric Lattes, available in four different flavours (£6.95, turmerlicious.com). NATURAL HEALTH 55
TE
NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 13:36 Page 56
EAT
Eat natural
natural
Living healthily from the inside out
The Vegetarian
Society has launched a vegan trademark to assure people that the products they’re buying are 100 percent plant-based. It will be used on menus in cafés and restaurants as well as supermarket items and guarantees the absence of animal-derived ingredients, crosscontamination during production, GMOs and animal testing. The trademark will also appear on beauty and skincare products. So, whether you’re a full-time vegan or just trying to cut down on animal products, you can now be sure of the choices you’re making.
NATURAL HEALTH 57
The superfood HOTLIST
//////////////////////////////////////////////////////////////////////////////////////// Fill your basket with the latest healthy eating must-haves
PEA POWER Roasted peas in three flavours – sea salt, paprika and chilli, and garlic and chive. Brave Roasted Peas, £1.19, Planet Organic
CRUNCH TIME Delicious vegan biscuits free from refined sugar and gluten in four new flavours. Rhythm 108 Tea Biscuits, £2.99, Planet Organic
ALOE ALOE ALOE The UK’s first aloe verainfused coconut water has hit the shelves. Simplee Aloe Aloe Vera with Coconut Water, £2.80, Waitrose
WAKEY WAKEY Start your day the right way with this vegan iced coffee. Jimmy’s Iced Coffee Dairy Free, £2.50, Sainsbury’s
GO GREEK Greek yoghurt for those with a lactose intolerance. Lactose Free Greek Style Natural Yoghurt, £1.40, Tesco
PERFECT PORRIDGE Gluten-free porridge made from oats and buckwheat. Clearspring Organic Instant Porridge, £2.99, clearspring.co.uk
EDITOR’S PICK These organic and fairtrade superfruit drinks have been relaunched. Little Miracles Iced-Tea, £1.39, Asda
TEA TIME Get your vitamin D fix with this cleverly blended new brew. Tetley Super Green Tea Sunshine, £1.79, Tesco
SWEET LIKE CHOCOLATE Healthy chocolate that tastes good and is full of antioxidants? Yes please! Ombar Coco Almond, £2.99, Waitrose
MILK IT Almond milks by Pip and Nut - choose from unsweetened, coconut or honey and vanilla. Pip and Nut Almond Milks, £1.99, Sainsbury’s
THIRST QUENCHER Sparkling water in four new natural flavours. Ugly Flavoured Sparkling Water, 99p, Holland and Barrett
FRESHEN UP Rude Health’s latest drink offering uses rice to create a great texture. Rude Health Fresh Almond Drink, £2, Waitrose
BALLIN’ Perfect for breakfast or as a snack and vegan-friendly. Nutri-Brex Muesli Balls, £1.50, nutribrex.co.uk
58 NATURAL HEALTH
BERRY BOOST Three varieties of juice made with whole crushed cranberries and no added sugar. Ocean Spray Wholeberry, £2.99, Sainsbury’s
BREAKFAST CLUB Choose from two types of granola or bircher muesli. Deliciously Ella Breakfast Range, £3.99, Waitrose
EAT
natural
////////////////////////////////////////////////// NUTRITIOUS INSPIRATION & IDEAS
ANGELIC These organic chocolates didn’t last long in the NH office! Sweet Virtues Halo Thins, £3.50, sweetvirtues.co.uk
COCONUT CRAZE A delicious unsweetened blend of coconut milk and coconut water. Califia Farms Go Coconuts, £2.40, Waitrose
PURE AND SIMPLE This traditional Canadian sweetener has come to the UK. Clarks Pure Canadian Maple Sugar, £5, Sainsbury’s
DRIZZLE KICKS Satisfy your sweet tooth with this cakeinspired blend. Twinings Lemon Drizzle Green Tea, £2.69, Tesco
SNACK ATTACK Packed with wholegrains and seeds. Indie Bay Snacks Pretzel Bites, £12.45 (box of five), indiebaysnacks.com
PROTEIN PUNCH Oat-based protein bites in banana, cocoa vanilla and honey and seed. Graze Protein Bites, £2.50, Tesco
NH LOVES Flavoursome wellness drinks with a purpose – choose from renew, power or relax. Purelosophy, £1.45, Sainsbury’s
SAY CHEESE Goats cheese pearls in plain or delicately infused with honey. Yum! Delamere Dairy Goats Cheese Pearls, £1.95, Ocado
MATCHA MADNESS The UK’s first certified organic matcha green tea is now available in sachets. Vivid Matcha Green Tea Powder Sachets, £5.95, Tesco
ON TRIAL
ZeroWater 12-Cup Ready-Pour Pitcher Editorial Assistant Emily McMullin purifies her water to perfection While we’re lucky to live in a country with a high-quality water supply, we can never be sure just how pure the stuff that comes out of our taps is. So, when I heard about new brand ZeroWater’s filtration pitcher which removes 99 percent of total dissolved solids, I had to try it. What makes the pitcher so powerful is its five-stage filtering system. Stage one is a course filter screen which filters out fine particles and sediment, followed by a foam distributor spread evenly across the entire width of the filter to increase its longevity and ability to remove contaminants. Stage three is a multi-layer activated carbon and oxidation reduction alloy. The carbon filters a wide variety of contaminants and is particularly good for improving the taste of water, while the oxidation alloy reduces and removes chlorine and other heavy metals as well as keeping mould from forming when the filter is moist. Beneath this is a negative and positive dual bed ion exchange resin that strips foreign ions from water molecules and returns them to a pure state. Finally, there is a screen and non-woven membrane layers to remove ultra-fine particles. ZeroWater is the only filtration system that produces the equivalent to purified bottled water, and each product comes with a free TDS meter so you can check the purity of the water. It’s definitely a worthwhile buy in our opinion! ZeroWater 12-Cup Ready-Pour Pitcher, £39.99, zerowater.co.uk NATURAL HEALTH 59
IN THE KITCHEN
WITH...
Laura Edwards
Naomi Devlin, nutritionist, teacher at River Cottage and author of Food for a Happy Gut
60 NATURAL HEALTH
EAT
natural
I’ve always been a foodie and many of my childhood memories are based around food – from early blackberry picking expeditions with my mum, to growing and eating the vegetables from our huge walled garden in the commune where I spent my formative years. My relationship with food has been about celebrating produce and flavour, not complicated dishes. When I was diagnosed as a coeliac about 15 years ago, I had to reevaluate my relationship with food and I realised it was a tool for healing as well as a wonderful pleasure. I’ve been incredibly privileged to be able to make a career out of writing and teaching others about ingredients that are as nourishing as they are flavoursome. I had great fun writing my first book, River Cottage Gluten Free, off the back of my courses at River Cottage, which I run throughout the year and include three on gluten-free cookery, one on digestive health and another on eating seasonally. I love the emphasis on sustainability and connection with the land that River Cottage has and it’s important for me to share that with people who have digestive issues. Healthy eating is all about diversity, unprocessed food and experimentation. I always try to steer people away from fads and back to real food that makes them happy. My work with clients with digestive issues and my own journey to heal my gut inspired my latest book Food for a Happy Gut – I wanted to write a collection of delicious recipes that anyone could pick up and add to their weekly menu, without having to follow a plan, or even having a digestive issue themselves. Every gut needs a little TLC. When your digestive system is inflamed and the balance of bacteria that live there becomes disordered, your health soon starts to suffer. Scientists still only understand a fraction of what goes on in our guts, but we do know that it contains a large portion of your immune system and the bacteria there have a massive influence on body function, weight, nutritional status, allergies and many of the modern diseases that afflict people in the west. It makes sense to keep your bacterial passengers happy when they can influence your health so much! If you want to make your diet more gut-friendly, I would advise that you include more fibre in your diet.
Eat more unprocessed plant foods such as pulses, nuts, wholegrains and vegetables, as these contain the soluble and insoluble fibre that feeds your gut bacteria, helps keep your gut moving along nicely and aids the removal of waste products. Also eat some fermented food to help top up your colonies of beneficial bacteria and soothe your immune system – it could be live yoghurt or milk kefir, or you could delve into the exciting world of fermented vegetables, misos and probiotic drinks such as kombucha. I’m a girl scout; my motto is be prepared, and the freezer is my secret weapon! If you batch cook grains and pulses and freeze them flat in ziploc freezer bags then they become fast food, allowing you to knock up a great salad in minutes. I always cook too much for supper so it can be eaten for lunch the next day and I make big pots of porridge to keep me going through the week millet or buckwheat in the winter to eat warm and black, brown or red rice in the summer to eat cold with soft fruit and tahini sauce.
NAOMI’S FAVOURITE... SNACK
Radishes dipped in dukkah (spiced, toasted, crushed nuts and seeds)
LUNCH
A selection of flavoursome salads, pickles and seedy sprinkles with a perfect soft boiled egg on top
SUPPER
Coconut curry, cardamom rice and lots of fresh coriander
foods I’ll be eating THIS MONTH Kale
As the weather gets cooler, kale is a wonderful green that takes you right through the winter, packs lots of antiinflammatory nutrients and keeps your microbes happy
Leeks and onions (ok, garlic too!) These wonderful alliums can be sweet, or peppery depending on how you prepare them and give depth to any meal. Your microbes love them and they keep you healthy through the winter Artichokes
Globe artichokes are a fantastic source of soluble fibre and make a delicious starter, simply boiled whole and then taken apart at the table. They encourage you to slow down and take time over your food
NATURAL HEALTH 61
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Balance your Lee Holmes shares four Ayurvedicinspired recipes to help balance body and mind
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DOSHAS
PISTACHIO AND BLUEBERRY PANCAKES
•Good for balancing vata •To balance pitta, use egg white only •To balance kapha, use egg white only, and replace the coconut flour with tapioca flour and blueberries with strawberries; sprinkle with stevia instead of using the cardamom coconut cream
SERVES 3-4
• 4 eggs • 375ml almond milk • 2 teaspoons alcohol-free
vanilla extract 65g coconut flour 1 tsp bicarbonate of soda (baking soda) ¼ tsp Celtic sea salt Stevia, to taste 155g blueberries 90g pistachio kernels, Good for balancing vata finely chopped and pitta Extra virgin coconut oil, for Note: Pittas should use shallow-frying only a small quantity of salt Strawberries, cut in half, to serve To balance kapha, replace Rice malt syrup, to serve the almond milk with rice milk and the figs with 1 diced FOR THE CARDAMOM peach.
• • • • • •
FIG, CARDAMOM & QUINOA BOWL
•¼ tsp Celtic sea salt •¼ tsp ground cardamom •2–3 ripe figs, diced
1 Combine all the ingredients except the figs and coconut flakes in a small, heavy-based saucepan over medium heat and bring to the boil. Reduce the heat to low and simmer, covered, for 15–20 minutes or until the quinoa COCONUT CREAM has absorbed the liquid. SERVES 2 400ml tin additive-free coconut small mixing bowl. Add the remaining 100g quinoa, rinsed milk, chilled overnight in the fridge 2 Remove from the heat ingredients and whip the cream using and allow to cool slightly, and drained ½ tsp ground cardamom hand-held beaters on high until it is thick, then fluff with a fork. almond milk, extract plus ½ tsp 185ml alcohol-free vanilla with the consistency of whipped cream. Spoon into two bowls, top extra tocinnamon serve (optional) ½ tsp ground 2 Break the eggs into a medium bowl with the figs and coconut, filtered water Stevia,125ml to taste and whisk until frothy. Stir in the milk and and serve with extra milk ½ tsp alcohol-free vanilla. Sift the flour, bicarbonate of soda (if desired). vanilla extract 1 To make the cardamom coconut and salt into the egg mixture. Add the cream, skim the cream from the top stevia and stir until combined. Fold in the of the coconut milk and place in a blueberries and pistachios.
• • • • • • • •
• • •
• • • •
3 Heat a large frying pan over medium heat and add enough coconut oil to coat the base. Once the pan is hot, add 60ml dollops of the mixture and cook until bubbles form on the surface, then flip and cook the other side. Repeat with the remaining batter. 4 Serve topped with the strawberries, cardamom coconut cream and a drizzle of rice malt syrup. NATURAL HEALTH 63
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BAKED PUMPKIN, QUINOA AND KALE
• Good for balancing pitta and kapha • Note: Pittas and kaphas can omit the garlic if they prefer To balance vata, replace the kale with 1 diced avocado
•
SERVES 4
• 500g pumpkin or squash, cut
into thin wedges 2 tbsp ghee, melted 1 onion, chopped 2 garlic cloves, crushed 1 tsp freshly grated ginger 1 tsp freshly grated turmeric 1 tsp ground coriander 200g quinoa, rinsed and drained 500ml filtered water 3–4 kale leaves, stems removed, chopped 40g pumpkin seeds, toasted in a dry frying pan, plus extra to serve Celtic sea salt, to taste Handful of coriander leaves, to serve Freshly squeezed lime juice, to serve
• • • • • • • • •
What’s your
DOMINANT DOSHA?
• • • •
1 Preheat the oven to 180°C and line a baking tray with baking paper. 2 Spread out the pumpkin on the prepared baking tray, pour over half the ghee and toss to coat. Bake for 30 minutes, turning occasionally. Remove from the oven and set aside. 3 Heat the remaining ghee in a medium saucepan over medium heat and cook the onion for 2–3 minutes or until translucent. Stir through the garlic, ginger, turmeric and ground coriander, then cook for 1 minute. Add the quinoa and water, bring to a gentle boil, then reduce the heat to low and simmer, covered, for 12–15 minutes or until all the liquid has been absorbed and the quinoa is cooked. Add the kale, pumpkin and pumpkin seeds, and stir gently to combine. 4 Season with salt and serve topped with the coriander leaves (if using), extra seeds and a drizzle of lime juice. 64 NATURAL HEALTH
Kapha types tend to be easy-going, affectionate, forgiving, compassionate, stable and reliable. Vata types tend to be creative, excitable, lively and often act on impulse. Pitta types tend to be focused, self confident, assertive and impatient at times.
BIRCHER MUESLI
(pictured on first page) Good for balancing pitta and kapha To balance vata, replace the apple with 80g coconut flakes and the apple juice with coconut water or almond milk Note: Pittas and kaphas should eat sheep’s milk yoghurt only in moderation
• • •
SERVES 1
•1 apple, cored and grated •95g gluten-free rolled oats •125ml apple juice •130g sheep’s milk yoghurt, plus extra to serve
•2 pinches ground cinnamon •2 tablespoons pumpkin seeds •2 tbsp sunflower seeds •2 tbsp sesame seeds •1 tsp flaxseed meal •Fresh blueberries, to serve 1 Combine the apple, oats, apple juice, yoghurt and cinnamon in a bowl and stir well. Cover and refrigerate overnight or an hour. 2 When ready to serve, stir through the seeds and flaxseed meal, and top with the blueberries. Serve with extra yoghurt (if using).
PROMOTION
EAT WELL Looking for some help in your quest to eat more healthily? Nutritionist Resource could be the answer, as Ellen Hoggard explains
AUBEGINE BHARTA
• Good for balancing kapha • Note: All doshas should eat tomato only in moderation
SERVES 2
• 1 large aubergine • Extra virgin olive oil, for brushing • 1 tbsp ghee • 1 tsp cumin seeds • 1 small onion, finely chopped • 2.5cm piece of ginger, • • • • • • • • •
peeled and grated 2 garlic cloves, crushed ½ small green chilli, seeded and finely chopped 1 tomato, finely chopped ½ tsp ground turmeric ½ tsp ground coriander 1 tsp ground cumin ½ tsp garam masala Celtic sea salt, to taste 2 tbsp finely chopped coriander leaves, to serve (optional)
1 Cut three or four slits in the aubergine, then brush the eggplant with a little olive oil. Heat a medium frying pan over
medium heat, then fry the aubergine for 10 minutes, turning frequently, until it is soft and charred. Remove from the heat. When cool enough to handle, remove and discard the skin. Mash the flesh and set aside. 2 Heat the ghee in a clean frying pan over medium heat and add the cumin seeds. Cook for 1 minute, then add the onion and cook for another minute. Add the ginger, garlic and chilli, then cook, stirring frequently, for 1 minute. Add the tomato and ground turmeric, coriander and cumin, then continue to cook, stirring frequently, for 3 minutes. Add the mashed aubergine, garam masala and salt. Stir to combine and cook for a further 2 minutes. 3 Top with the coriander leaves (if using).
BOOKshelf
Recipes taken from Eat Right for Your Shape by Lee Holmes (Murdoch Books, £14.99). Photography by Steve Brown.
Diet is the cornerstone of optimal health and wellbeing and we believe everyone deserves health, happiness and access to quality nutritional information and advice from professionals. That’s why we set up Nutritionist Resource – a website dedicated to offering a simple way to connect with qualified nutrition professionals across the UK.
EXPERT ADVICE AND SUPPORT
Whatever your reason, the site can help you realise that change is possible, support is available and you are not alone in the journey. Our website includes everything we wish we’d had access to when starting our journey – a detailed library of fact-sheets featuring useful information about some of the reasons you may want to consult a nutrition professional as well as articles, blogs and recipes to help you keep up-to-date with all things nutrition. All of our members have a personal profile where they provide plenty of information about how they work and who they are, helping you decide whether they are the right person for you. For more information visit nutritionist-resource.org.uk
NATURAL HEALTH 65
ARE YOU GETTING
ENOUGH?
In the first of a new four-part series, nutritional therapist Henrietta Norton looks at the vital vitamins C and D
For the next few issues I will be using this column to drill down into the why, what and how of key nutrients we need to support our health. This month we will begin with possibly the two best known vitamins – vitamin C and vitamin D.
VITAMIN C
Vitamin C was one of the first vitamins to be discovered and it also one of the most plentiful nutrients in our food supply, with over 27 foods being an excellent source. Vitamin C is perhaps best known in its role as an antioxidant, protecting body cells and DNA from free radical damage and promoting the efficiency of other antioxidant vitamins including vitamin E. However it also has a plethora of other important functions in the body, including supporting the creation of collagen for healthy skin, transforming iron into a state that is better absorbed in the intestines, promoting the breakdown of histamine and encouraging the production of important neurotransmitters such as serotonin.
DO I NEED IT? Vitamin C is water soluble and therefore foods rich in the nutrient should be part of our daily diet. The vitamin C content of food will start to decline as soon as it is picked or cooked so getting fresh sources and using light cooking methods (such as steaming or roasting under a low heat) is preferable. Smoking and exposure to pollutants increases both demand and use of the nutrient. If you have a diet rich in wholefoods from the list in the next section, it is unlikely that you will be lacking but some signs of deficiency can include:
• Bleeding gums • Prematurely ageing skin • Gout • Seasonal allergies • Broken veins • Iron deficiency 66 NATURAL HEALTH
WHERE CAN I FIND IT? Vitamin C can be found in a wide range of fruits and vegetables including:
• Papayas • Peppers • Broccoli • Brussel sprouts • Strawberries • Oranges • Kiwi fruits
• Sweet potatoes • Lemons and limes • Tomatoes • Squash • Swiss chard • Kale • Parsley
Eating the whole food or fruit can increase your absorption of vitamin C too. Flavanoids are a group of antioxidants and ramp up the free radical protection gained from vitamin C. This is great news, given that the foods that are most flavonoid-rich also tend to be among our better vitamin C sources. A good example of a vitamin C and flavonoid-rich food is fresh oranges. In this fruit, most of the vitamin C is found in the watery orange-coloured portions, while many of the flavonoids are found in the
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natural requires two additional steps. First of it, cholecalciferol needs to be transferred from the bloodstream in our skin cells to our liver cells where it is converted to another form of vitamin D (25(OH)D). This form is still not ‘active’ and therefore it is then transfered to our kidney cells to convert it into 1,25-dihydroxycholecalciferol, or 1,25(OH)D. It’s this more complicated form of vitamin D that is active as a regulator of certain immune system activities. Vitamin D has probably been most commonly known for its role in bone metabolism by increasing the uptake of calcium in the blood stream. However it is also required for the development of white blood cells – our first line of defence against most infections – and to support blood sugar control. Recent research has drawn an association between vitamin D levels in utero and the development of certain conditions such as autistic spectrum disorder, gestational diabetes and risk of atopic disease such as asthma.
DO I NEED IT? The amount of vitamin D we each require is highly individual and influenced by skin tone, season, use of sunscreen, geography and medication use. Therefore indiscriminate supplementation is not wise. In fact high doses of vitamin D may encourage a deficiency in another key nutrient, magnesium. Seek the advice of a medical doctor or nutritional therapist to learn more about your needs. The Department of Health does recommend that certain pregnant women, children under five years of age and the elderly supplement their diet, as well as those showing signs of deficiency including:
white-coloured linings and section dividers. This distribution of vitamin C and flavonoids in oranges is one of the reasons that it can be helpful to consume the pulp along with the juice if you decide to consume a processed juice. This synergistic protection is but one of many potential explanations for why the health benefits of plant-based diets cannot be replicated by taking synthetic nutrient supplements.
VITAMIN D
Vitamin D is one of the most intensely studied yet widely debated nutrients in health research in recent years. Most of you will know that human skin cells can make vitamin D from sunlight. However, the exact amount of cholecalciferol (a form of vitamin D used by our body) made is dependent on the number of pigments in our skin cells, the strength of the UVB light, the overall health of our skin and the use of sunscreen, among other factors. Interestingly, the form of vitamin D made from our skin cells is not the same as fully active vitamin D. Fully active vitamin D
• Rickets • Osteomalacia • Loss of balance • Diabetes • Rheumatoid arthritis • Asthma • Depression • Epilepsy • Low immune function WHERE CAN I FIND IT? Building vitamin D-rich foods into your diet as often as possible can be very beneficial for most people and have a very low risk in comparison to synthetic supplement use. Good sources include:
• Salmon • Sardines • Cows milk • Tuna • Eggs • Shiitake mushrooms Henrietta Norton is a nutritional therapist, author and co-founder of Wild Nutrition (wildnutrition.com). She has clinics at Grace Belgravia and SP & Co in London.
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IAN MARBER
“ Getting to the root of it” Top nutritional therapist Ian Marber says autumn packs a nutritional punch We are all familiar with root vegetables such as potatoes, parsnips, beetroot, celeriac and Jerusalem artichokes, and as October arrives, many are just coming into season. Root vegetables all have an edible section, known as the tuber, and, as the name suggests, this grows below the plant underground. These tubers are effectively stores of energy that allow the plant to grow and thrive. Here are nine reasons why you should fill your plate...
1. They are a great source of carbohydrates, which is the body’s preferred source of dietary fuel.
2. Root vegetables such as celeriac and beetroot can be used in place of grains when planning a meal, and this is ideal for anyone following a gluten-free diet. Celeriac mash is delicious! 3. They are a good source of fibre – an often-overlooked part of our diet. Fibre offers some protection against bowel cancer while also reducing cholesterol and decreasing appetite. To give you some context, 100g of celeriac has some 1.6g of fibre, sweet potato 3g and a small baked potato with the skin on has 4g.
4. Root vegetables are nutritional powerhouses and are generally good sources of vitamins A and C as well as calcium, magnesium, folate and some B vitamins, notably B1, B2 and B3.
5. The brightly coloured ones, such as beetroot and sweet potato, are rich in carotenoids which are plant chemicals that have an antioxidant effect. 6. Beetroot is currently enjoying a well-deserved resurgence in popularity. Like other roots, it is a good source of nutrients including folate, manganese and copper but is also a noted source of nitrates. These are elements that convert to nitrites on contact with saliva, and in turn can help reduce blood pressure. The red pigment, betalain, has potential antioxidant properties and can combat inflammation.
7. Jerusalem artichokes are noted for their inulin content – this is a type of fibre that acts as a prebiotic, or fuel to support the growth of probiotics in the gut. Eating too many can lead to bloating and discomfort but in moderation can be a healthy addition to
Ian is one of the UK’s top nutritional therapists ianmarber.com
your diet. Inulin is found in a several other fruits and vegetables, including jicama, a variety of yam found in Mexico.
8. Root vegetables are well priced and ubiquitous and so offer plenty of valuable nutrients at an affordable price. 9. Root vegetables are easy to cook and versatile. They can be juiced, boiled, made into soup, roasted or baked into crisps, and of course, they make wonderful chips! It is also worth mentioning that as root vegetables are grown underground they readily absorb elements in the soil, including pesticides. It is a personal choice but by choosing organic you can reduce your exposure to chemicals. If you opt for the regular variety, I’d advise washing and peeling them, although taking away their skins will inevitably reduce the fibre content.
Root vegetables are nutritional powerhouses and are good sources of vitamins A and C as well as some B vitamins NATURAL HEALTH 69
FOOD INTOLERANCE: THE FACTS
It seems like everyone these days is intolerant to something or other. YorkTest’s scientific director Dr Gill Hart clears up the confusion
FACT#1 YOU CAN SUDDENLY DEVELOP ONE Food intolerances often develop later in life. For this to happen, something has to have changed within your body; foods that are normally eaten without ill affect have become reactive. What could have happened? Well there are many reasons why a food intolerance can develop and the obvious place to start looking is the digestive system. Why? Well, our gut contains 70 percent of our immune system and is key to our overall health. Our gut lining acts as a second skin, a highly selective barrier that is in place to protect our internal environment; protecting us from harmful toxins, bacteria and incompletely digested foods, yet making sure that essential nutrients and digested foods are allowed into the bloodstream. This balance between an efficient passage of nutrients and the restriction of the entry of larger molecules, such as larger proteins, is critical. If the barrier fails, causing what is called ‘leaky gut’, this can lead to an increase in the passage of larger food particles, which can trigger an immune response, inflammation and food intolerance symptoms.
be anything from contracting a nasty infection, to the result of taking long-term antibiotics or the frequent use of painkillers. It could be the result of an unhealthy diet; high intakes of sugar, saturated fats and salt, processed and heavily refined foods, caffeine and alcohol. A poor diet combined with high levels of stress or anxiety can make the situation even worse. Of course genetics inevitably play a part too. If you eat too much of a food it doesn’t necessarily mean that you will give yourself an intolerance. People often eat a lot of particular types of foods and never become intolerant to them. We often find that it’s the foods that people least expect that they react to.
It can take up to three days for symptoms of a food intolerance to present
themselves
FACT#2 THERE ARE MANY POSSIBLE CAUSES So what can cause the damage in the first place? Well there are many factors that can be involved. This could 70 NATURAL HEALTH
FACT#3 THE SYMPTOMS AREN’T ALWAYS DIGESTIVE
The symptoms of food intolerance are many and varied. They can range from digestive symptoms such as irritable bowel syndrome (IBS), bloating, diarrhoea and constipation, to skin conditions such as eczema, acne, itchy skin and psoriasis. It can also show itself as migraines and headaches, joint pains and respiratory symptoms such as rhinitis, sinusitis and glue ear. Some people also report weight gain, low energy, chronic fatigue, low mood and depression. The difficulty is that it can take up to three days for symptoms of a food intolerance to present themselves. This makes it more difficult to pin point the culprit food or foods. Those coming to us at YorkTest who have food intolerance reactions, on average react to four or five different food ingredients and it is virtually
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impossible to determine which specific foods you are reacting to without taking a test. Everyone’s ‘food fingerprint’ is different. That means that everyone has their own unique list of reactive foods, and some people don’t have any at all. These reactions are more common than you may think and it’s important to remember that you could be intolerant to foods that we traditionally think of as being healthy, such as fruits, vegetables and pulses. A food which negatively affects one person will be completely fine for another and that’s why it’s important to take a food intolerance test. The good news is that a problem like this is not necessarily for life and foods can sometimes be tolerated again after a period of elimination.
FACT#4 YOU MAY BE ABLE TO OVERCOME IT Removing the foods that are causing a reaction gives the gut time to heal and can reduce the inflammation. We recommend that you remove your trigger foods for a minimum of 12 weeks to begin with. However it’s important to ensure that any nutrients you remove from your diet are replaced with suitable alternatives. For example, if someone discovers that they are intolerant to cow’s milk, then they should ensure they are still consuming the recommended daily amounts of calcium and vitamin D, to ensure they don’t become deficient in these key nutrients. This is why we emphasise the importance of proper nutritional supervision when eliminating a food from your diet.
FOR MORE INFORMATION YorkTest offers a complete home-to-laboratory service for all food intolerances. Visit yorktest.com
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Beauty
Better skin, hair, make-up naturally – here’s how
It has been revealed that a number of
mainstream beauty brands are not quite as cruelty-free as they’d have us believe. Animal testing was banned in the UK in 1997 and across the whole of the EU in 2009, but some of Britain’s most popular brands, such as Clinique, Benefit and Nivea, are still funding the practice by selling their products in China. It is compulsory there that any product manufactured outside of the country must be tested on animals before hitting the shelves, so it might be worth doing a bit of research before your next purchase.
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BEAUTY
BEAUTY ED’S PICKS Trilogy Very Gentle Restoring Oil, £32.50, trilogyproducts.com
Scentered Travel Essentials Aromatherapy Balm Duo, £24, scentered.me
Benecos Bronzing Duo – California Nights, £6.95, benecos.uk
Nakin Natural Anti-Ageing Revitalising Face Oil, £22, nakinskincare.com
Elemis ProCollagen Marine Oil, £65, elemis.com
Willowberry Nutrient Boost Day Cream, £24.50, willowberry.co.uk
Murad Rapid Resurfacing Peels, £35, murad.co.uk
NEW
bareMinerals BAREPRO Performance Wear Liquid Foundation SPF 20, £29, bareminerals.co.uk
MUST-HAVES These gorgeous autumn buys are hot off the press
Clean Beauty Co. Mega Mist Hyaluronic Acid Toner, £26, cleanbeauty co.com Nanshy Bare Necessities Brush Collection, £69.95, nanshy.com
Elemis Limited Edition Pro-Collagen Marine Cream, £99, elemis.com NATURAL HEALTH 75
10 WAYS TO
SOLVE ANNOYING BEAUTY PROBLEMS Fix common make-up dilemmas in a flash
1
IF YOU ALWAYS GET... MASCARA ON YOUR EYELIDS
“This happens when applying mascara to your bottom lashes when your upper lashes haven’t dried, or if you’re putting too much on,” says cruelty-free make-up artist Justine Jenkins (justinejenkins.com). “To remedy this, dab excess product on a tissue and start with your bottom lashes. Then, look down into a mirror to do your upper lashes. Work a finger from roots to ends to remove clumps, or use a lash comb. If you do smudge, remove it with some cleanser.” Liz Earle Cleanse & Polish Hot Cloth Cleanser, £16, lizearle.com
2
IF YOU ALWAYS GET... A WHITE FILM ON YOUR LIPS
“If you have chapped lips, your lipstick will not apply as smoothly or evenly, nor will it last as long and you run the risk of the dreaded white film lip,” says Bridget O’Keefe, make-up artist and founder of Blush and Blow London (blushandblowlondon.com). “To prevent this, exfoliate with a lip scrub and then apply a hydrating balm before putting on lipstick. Hydration is key, so be sure to drink plenty of water as this also helps dehydrated lips.” Tropic Skincare Lip Love Balm, £5, tropicskincare.com
IF YOU ALWAYS GET... SMUDGED NAIL POLISH
“To avoid this, be careful not to overload the brush,” says Justine. “Place it three quarters of the way up the nail bed and, in one movement, gently push forward towards the cuticle, then sweep the brush down to the nail edge. Repeat until the nail is finished. This gives you more control, preventing you flooding the cuticle and smudging your colour. If you do make a mistake, remove it with a pointed cotton bud dipped in nail polish remover.” Fresh Therapies Natural Nail Polish Remover, £11.99, freshtherapies.com 76 NATURAL HEALTH
IF YOU ALWAYS GET... DRIED-OUT EYELINER
If you’ve spent a lot of money on your favourite eyeliner, only to find it dried out when you come to use it, don’t despair. “With a gel liner, put a few drops of your choice of natural oil into the palm of your hand,” says Bridget. “Dip your liner brush into the oil and then work it into the gel liner. Close the jar tightly and in a matter of minutes, your gel will be restored!” Sister & Co Raw Coconut Oil, £7, sisterandcompany.com
BEAUTY
IF YOU ALWAYS GET... OVER-PLUCKED EYEBROWS Think you’ve gone a bit over the top with the tweezers? “If you’d prefer not to seek professional help, use a good brow pencil or brow powder to fill in sparse areas and to help achieve a desired shape,” says Chermaine Kyriacou, trainer at Browhaus (browhaus.com). Worried they won’t return at all? “You can use castor oil to help them grow back faster, but if your brow follicles aren’t damaged, they’ll grow back, no matter what.” Phew!
6
IF YOU ALWAYS GET... TOO MUCH PRODUCT IN YOUR HAIR
Realising you’ve applied too much product after styling your tresses is annoying, but there are ways to fix it sans shower. “To deal with excess serum, use dry shampoo to absorb the oil and dry your hair with low heat,” says Manjul Treohan, founder of So Me Beauty (so-me.me). “If you’ve used a lot of gel, again apply dry shampoo and blow dry while brushing with a paddle brush. If you’ve applied too much dry shampoo, use a protein spray in the area and dry.” Tabitha James Kraan Dry Shampoo Compact for Dark Hair, £19, tabithajameskraan.com
IF YOU ALWAYS GET... CREASES IN YOUR EYESHADOW
Lily Lolo Eyebrow Duo in Medium, £9, lilylolo.co.uk
7
IF YOU ALWAYS GET... PEELING NAILS
Having your perfectly applied eyeshadow shift and crease after a few hours is frustrating. “Be sure to apply an oil-free primer, or press powder to your lid before applying make-up,” Bridget recommends. “I often apply gel liner all over the eyelid (yes, really!) and then blend it with my finger as the base for my eyeshadow for extra staying power.”
Jane Iredale Jelly Jar Gel Eyeliner in Brown, £19.95, janeiredale.com
“Give yourself a break from gel polishes and acrylic tips which involve filing down the natural nail,” Bridget advises. “These cause brittleness and dryness, leading to thin nails which often peel. Apply hand cream and cuticle oil regularly to promote growth, and if your hands are often in water, be sure to wear gloves. This is important as nail beds absorb water and expand, then as the moisture evaporates they contract, creating weak talons.”
Lipstick that’s migrating away from your lips will detract from the rest of your look, which is where lip liners come into play – but remember to choose a shade close to your lipstick. “Lip liners act as a barrier to stop your lipstick from smudging, so apply it first and then your preferred colour,” advises Bridget. “Blot your lips with a tissue after applying lipstick to get rid of any excess.”
Dr. Hauschka Neem Nail and Cuticle Oil, £26.50, dr.hauschka.com
Inika Certified Organic Lip Liner Pencil in Dusty Rose, £14.50, inikaorganic.com
10
IF YOU ALWAYS GET... BLEEDING LIPSTICK
IF YOU ALWAYS GET... CAKEY FOUNDATION “This occurs when you apply too much foundation, concealer or powder, making you look overdone,” says Gaynor Matthews, founder of makeup app Wow How (wowhowapp.com). “Choose a foundation that suits your skin tone and type and apply evenly with a brush or sponge. Use a primer to create a smooth surface for easier application, and build up your base slowly, leaving a few minutes between layers to let the foundation absorb. Finish with setting powder to remove shine.” Balance Me Instant Lift Primer, £22, naturisimo.com NATURAL HEALTH 77
Left side, top to bottom, left to right Tropic Skincare Mineral Eyeshadow Palette in Brown Eyed Girl, £18, tropicskincare.com, Tropic Skincare Bamboo Dual-End Eyebrow Brush, £12, tropicskincare.com, Pure Anada A Little Naked Palette, £45, liveinthelight. co.uk, Antipodes Queenstown Hot Chocolate Lipstick, £21, antipodesnature. com, Inika Certified Organic Vegan Lipstick in Autumn Love, £18, inikaorganic. com, Benecos Natural Lipstick in Toffee, £6.95, benecos.co.uk, Pure Anada Petal Perfect Lipstick in Autumn, £15, liveinthelight.co.uk, Tropic Skincare Brow Define Palette in Taupe, £18, tropicskincare.com, Nailberry Oxygenated Nail Lacquer in Noisette, £14.50, nailberry.co.uk
Fall into
AUTUMN Celebrate the start of the new season with these earthy hues
Right side, top to bottom, left to right Dr.’s Remedy Enriched Nail Polish in Cozy Cafe, £11.95, feetlife.co.uk, Inika Certified Organic Eyeliner in Coco and Lip Liner Pencil in Safari, £14.50 each, inikaorganic.com, Lily Lolo Pure Indulgence Eyeshadow Palette, £21, lilylolo.co.uk, Lily Lolo Natural Lip Gloss in Damson Dusk, £8.50, lilylolo.co.uk, Inika Certified Organic Pressed Mineral Eyeshadow Duo in Choc Coffee, £22, inikaorganic.com, Benecos Matte Eyeshadow in Mauve Me, £3.95, benecos.co.uk
78 NATURAL HEALTH
BEAUTY Of all the beauty products we put on our bodies, there are probably better reasons for choosing natural lipsticks than for any other make-up, skincare, haircare or bodycare items. That’s because – so it’s said – the average woman will consume three kilos of lipstick during a lifetime. We ingest it with food, with drinks and from repeatedly licking lips. So I don’t know about you: choosing natural lipsticks and glosses (not to mention balms) is most definitely top priority on my beauty shopping list. The good news? Nowadays, clever formulations mean that textures and shades are as sophisticated as anything from petroleum-based ranges. And the following are pretty much good enough to eat…
JO FAIRLEY’S
NATURAL LIPSTICKS AND GLOSSES The Beauty Bible guru on jazzing up your smackers
•
Antipodes Lipstick, £19.99, feelunique.com
•
Burt’s Bees Lip Gloss, £8.99, burtsbees.co.uk
This is lip-lovingly packed with lashings of avocado, calendula, argan and evening primrose oils – alongside beeswax, shea butter, jojoba oil and vitamin E, for a truly conditioning effect as you slick any one of the 12 shades onto your lips. These range from pale honey toned Golden Nectar through to deep, dark Orient Bay Plum, all with great colour pay-off. (My favourite? The perfect cherry Ruby Bay Red shade.)
This is just the comfiest of lip glosses – not sticky, but with an alluring sheen-y finish, nourishing and comforting lips with botanical oils for a high-impact shine in a choice of 12 smile-worthy shades. Impressively, earlier this year the gloss won a coveted award from the beauty world’s networking organisation, Cosmetic Executive Women, as the Best New Make-up Product for Eyes or Lips – and it was up against mainstream products, not just natural beauty brands.
•
Dr.Hauschka Sheer Lipstick, £17.25, boswells.co.uk
•
Pacifica Enlightened Lip Gloss, £12.99, lovelula.com
•
Aveda Uruku Colour Gloss, £16.50, aveda.co.uk
If you prefer more of a stain than a rich, velvety finish, check these out: six shades, from mauve 01 Majalis through to deep, wine-red 03 Muskrose. But what you see isn’t what you get, because these NATRUE-certified 100 percent natural lipsticks slick on a see-through veil of colour, nourishing with argan, rosehip oil and beeswax as they tint. Very popular across the pond and a fast-growing natural brand here, Pacifica’s products are 100 percent vegan and cruelty-free. This is a gloss-y gloss (but again, not sticky), rich in coconut and with antioxidants for protection. There are five delicious shades – you could try slicking a touch of pale Opal over a favourite lipstick to add shimmer, but I prefer the stronger browny red Ravish on its own. OK, so this is a bit of a hybrid: it’s a gloss in twist-up lipstick format, with intense colour and beautiful shine. Aveda have long natural annatto pigments and oils in their lip products, blended here with buruti and babassu oils, and cupuaçu butter. I’m slightly addicted to the taste of this – peppermint, vanilla and cinnamon – and also like the fact it’s packaged in a post-consumer waste tube. Why not tweet me your top picks? I’m @jojosams and always keen to hear other people’s favourites! NATURAL HEALTH 79
8 of the best
AYURVEDIC
BEAUTY RITUALS Embrace the secrets of the world’s oldest holistic beauty system for total body radiance
If you want flawless skin and glossy hair without resorting to harsh synthetics, look no further than Ayurveda. This gentle practice originated on the Indian continent over 3,000 years ago and is still going strong today. It's based on the belief that health and wellbeing depend on a delicate balance of the three doshas (energies) kapha, vata and pitta – or earth, air and fire. Beauty rituals play a large part in both daily routine (dincharya) and seasonal routine (ritucharya) in Ayurveda. Massage, yoga and spiritual practise is teamed with applications of nourishing fruits, seeds, herbs and oils. These range from gentle cleansing ubtans (pastes) of turmeric, 80 NATURAL HEALTH
sandalwood, saffron, cashews, yoghurt and rose water to deeply replenishing body treatments using natural oils of coconut, sweet almond and sesame and sunflower. So why not tap into some ancient energy and try one of these gorgeous traditional treats for yourself! BEST FOR RELAXATION
1. Shirodhara
Sometimes referred to as ‘third eye' therapy, this supremely soothing treatment involves gently pouring liquids over the forehead (the ‘third eye’) and through the hair and scalp. The name comes from the Sanskrit words shiras, meaning head, and dhara (flow).
The liquids used depend on your dosha type, but they can include oil, milk, buttermilk or coconut water. This deliciously comforting sensation takes the body and mind to a place of deep peace, renewal and effortless clarity. BEST FOR EYE BRIGHTENING
2. Akshi tarpana
A Sanskrit term simply meaning ‘eye nourishment’, this clever beauty booster uses a doughnut-shaped mould made out of black gram flour to create a natural eye bath. The therapist then fills the hole with warm triphala ghee to soothe the eyes, while reducing wrinkles, fine lines and dark shadows to restore brightness.
BEAUTY Beauty rituals play a large part in both daily routine and seasonal routine in Ayurveda way to keep your tresses in tip-top condition. Replenishing oils such as coconut, brahmi, bhringraj and triphala are massaged into your head, neck and shoulders to not only encourage healing and balance in your whole body, but fabulous hair too! BEST FOR RADIANT SKIN
5. Mukhalepam
Great for all skin types, this therapeutic facial includes a steam treatment and massage with herbal oils, followed by a custommade face mask with nourishing herbs, oils, plant extracts and ghee. It helps to tone facial muscles, combat wrinkles and fade pigmentation marks. BEST FOR DETOXING
6. Potli kizhi
Perfect for purifying your body, this nourishing fix uses warm linen-wrapped pouches (called potli) filled with medicinal rice and other grains that are dipped in herbinfused milk or oil to boost skin tone and texture. Team it with a vigorous body scrub or steaming first and a rejuvenating herbal bath afterwards for the ultimate detox. BEST FOR TIRED FEET
7. Kansa vataki BEST FOR BODY BALANCING
3. Abhyanga
Another favoured spa treatment, this delicious indulgence often sees two therapists massaging herbal oils from head to toe, paying particular attention to the joints and marma energy points. It increases circulation and helps bring all the doshas into balance, while increasing skin suppleness. This therapy is often followed by a full body steam or herbal linen wrap. BEST FOR GLOSSY HAIR
4. Shiroabhyanga
One of the most popular ayurvedic spa treatments, Indian head massage is a great
This soothing ritual uses a small bowl made from three different metals to massage marma points on the soles of your feet to rebalance the three doshas. It’s the perfect treat to refresh tired feet, boost circulation and improve pranic energy. BEST FOR BODY TONING
8. Udvartanam
Using a potent paste of herbs, grains and spices such as triphala, this invigorating body rub increases circulation and breaks down fat deposits. Udvartanam is the Sanskrit term meaning ‘to move upwards’, and the massage uses long strokes to boost lymphatic drainage. It's a great treatment for cellulite and weight loss.
DIY SPA
Try this pampering at-home facial created by ayurvedic skincare expert Madhavi Patel of Rishi Veda (rishiveda.co.uk) A traditional ayurvedic face massage focuses on marma points – or vital energy centres – that stimulate the blood and lymphatic systems, as well as aiding relaxation and wellbeing. This five-minute massage helps to naturally lift and sculpt to tone the contours of the face and energise the complexion to promote a radiant and youthful appearance. You need to use a good cold-pressed organic oil such as watermelon, cucumber seed, evening primrose or papaya seed with a few drops of essential oil of sandalwood, frankincense and rose essential oil. 1. First, warm the oil in your hands before smoothing onto the face, neck and chest. 2. Using both of your hands, simultaneously massage the chest and neck in an upward direction using the whole of your palm surface. 3. With the pads of your fingertips, gently massage from the centre of the chin to the ears in small rotations – then glide your fingertips over the area. 4. Now massage the cheeks in the same way as you did the chin area from the corner of the mouth to the mid point of the ear, then from the side of nostrils to the top of the ear. Finish by gliding the pads of your fingertips over the area you massaged. 5. Place your fingertips underneath the eyes and apply light pressure, working from the inside to the outside corner of the eyes. 6. Using your index finger, gently apply small rotation over the nose until you get to the third eye marma point in the middle of your forehead. Simultaneously glide the pads of fingertips of both hands from the centre of the forehead to into the hairline. 7. Finish by massaging each of the marma points with the pad of your middle finger in a light clockwise direction. These are centre of the chin, the corners of the mouth, between the nose and upper lip, the outer corners of the nose, centre of the cheekbones, under the eyes, the groove between the nose and upper lip, under the eyebrow where it meets the nose, your temples, your third eye and the crown of your head.
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PICTURE PERFECT With natural alpine plant extracts and precious essential oils, Illuminous Skincare’s Picture Perfect Primer gives you radiant, firmer skin instantly. Fine lines and blemishes are smoothed away creating a flawless base for make-up, so you can have that picture perfect look. £37.60 (30ml), illuminous-skincare.com
AMAZING AVOCADO Antipodes Avocado Pear Nourishing Night Cream is scientifically shown to stimulate synthesis of collagen production in human cells by up to 92 percent. It features native New Zealand manuka honey active 20+, which draws moisture to your skin to help bring a truly ageless visage, as well as the revolutionary vinanza grape – a potent antioxidant extract from Marlborough sauvignon blanc grape seeds to help neutralise the effects of free radical damage that can lead to premature ageing. £34.99 kijaniliving.com
Your new anti-ageing HEROES No matter what life throws at you, you’ll glow with radiance with these gorgeous natural youth boosters!
COMPLEXION HERO
ENGLISH ROSE Akamuti Replenishing Rose Face Cream is a rich, decadent moisturiser brimming with precious oils, including replenishing rosehip, fragrant rose and the rejuvenating properties of raspberry and pomegranate. This potent skin food is an exceptional skin conditioner, providing a plentiful source of anti-oxidants and natural anti-ageing goodness. £15 for 50ml, akamuti.co.uk 82 NATURAL HEALTH
REVITALISE AND REPAIR Oncovia offers all you need to take care of tired, ageing skin. Pamper yourself with nurturing V10 Plus water-based serums. Made in Japan and tested by dermatologists, the serums are free of parabens, artificial colours, mineral oils and synthetic perfumes for your total well-being and comfort, even during cancer treatments. £29, oncovia.com
Get a flawless look with Pure & Light Skin Superfood, a multi-award winning formula packed with over 30 skin super-food antioxidants and all-natural ingredients. Designed for all skin conditions, this groundbreaking combination creates an amazing base for your make-up as well. £29, pureandlightorganic.eu
BRIGHT EYES
BOTANICAL BEAUTY
Combining clinically proven actives, SKN-RG’s Eye Elixir is a potent formula devoted to firming, brightening and tightening the delicate eye area, while reducing dark, puffy eyes. It’s a complete system created from certified organic and natural ingredients. £65 for 30ml, skn-rg.com
Looking for a natural and organic anti ageing skincare range? Enter Baie Botanique’s Rose based REGENERATE line. Packed with powerful botanicals these products are gentle yet effective, and truly worth adding to your beauty regime. Plus, all Baie Botanique products are vegan and 100 percent cruelty-free! Prices start from £19, baiebotanique.com
PURE AND NATURAL
NATURAL OVERNIGHT REJUVENATION
Mel Millis Phytonutri Qi Skincare is a luxury award-winning skincare line created to harmoniously unite innovative cutting-edge science and ancient wisdoms, harnessed from the purest whole plant nutrients with actives, peptides and prebiotics, and scientifically proven to age-proof skin with the essence of nature. Mel Millis Phytonutri Qi Enhancing Arctic Essence, £85, melmillis.co.uk
Pure&Light organic’s Radiance Night Oil is a synergistic blend of natural oils, including rose, rosehip, jojoba and frankincense, renowned for restoring and rejuvenating skin. Certified natural by BDIH Germany, this potent facial serum is scientifically-proven to restore skin’s youthful qualities whilst sleeping. £48 for 10ml, botanicalbrands.com
GOOD HAIR DAYS As you age, your hair also loses some of its elasticity, causing it to become more brittle. Treat your hair as you would your skin with Urtekram’s Super Moisturising Organic Nordic Birch Shampoo and Conditioner, which are infused with nature’s own moisturisers, aloe vera and glycerine as well as birch leaf and horsetail extract for silky soft tresses. £6 from Tesco and Ocado.
PACK YOUR BAGS Earth Mother Soul Sister Arnica and Chamomile Eye Cream Plus is certified organic and clinically proven to reduce the signs of ageing, fine lines, eye bags, dark cirles and puffiness. This formula will lift, tighten and refresh. Rich in firming actives, it contains a unique complex of pomegranate, green tea and probiotics, along with arnica, aloe vera and chamomile for soothing and refreshing tired eyes. Organic rosehip oil smoothes and repairs in this hardworking, award-winning eye cream. £32, earthmothersoulsister.co.uk
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NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 13:36 Page 84
Being a CNM-trained Natural Health Practitioner ...
... is a great career!
NUTRITIONIST, REBECCA I suffered with chronic fatigue. Nutrition made me feel better, and today I lead a normal life without pain. I chose to study Nutrition with CNM because of their natural, holistic approach. The clinic that I opened after graduating is super-busy. I specialise in seeing clients with chronic fatigue and I love seeing their progress.
ACUPUNCTURIST, SEJAL Having experienced fertility issues I tried acupuncture and found it very successful. I was inspired to study acupuncture so that I could help others with similar problems. I’ve been in practice now for 6 years. I absolutely love what I do and I’ve seen great results for my clients. It’s also great that I can work around family commitments, especially with three children!
HERBALIST, ADAM I studied herbal medicine because it combined my scientific background with my interest in natural healthcare. I chose CNM’s course because it’s based on naturopathic practices and because students learn to be confident practitioners. Now, as a busy practitioner, it’s truly wonderful to be doing something I believe in and helping people on a daily basis.
HOMEOPATH, GUNILLA I gave my children homeopathic remedies for minor ailments and found them so effective that I decided to train to become a homeopath! I found my CNM studies enthralling. On qualifying I quickly built up my practice. 90% of my clients come by recommendation. Being self-employed means that I can work the hours I choose.
CNM NATURAL CHEF, LORETTA I took over a café where we offer scrumptious and nutritious dishes catering for vegetarian, vegan, raw-food, dairy and gluten-free diets. We’re packed every day, so it’s clear that there is a real call for healthy and delicious food that caters for different preferences and allergies. I’m so glad that I pursued my passion and went for it!
CNM is the UK and Ireland’s largest training provider in a range of natural therapies. 80% of our graduates are practising. We also offer Short Courses for interest. Colleges in London, Brighton, Bristol, Birmingham, Manchester, Edinburgh, Belfast, and Ireland. Attend an Open Evening to find out more about part time or full time study with CNM. www.naturopathy-uk.com • 01342 410 505
BEAUTY
THE
BEAUTY detective
wholegrains. If you’re a smoker, you need to quit immediately as it depletes your body of essential skin-healing nutrients.
SKIN SMOOTHERS When it comes to topical healing, many plants, herbs and seeds have fantastic skinstrengthening properties and traditional remedies include aloe vera gel, vitamin E and rosehip oil. Danielle uses a restorative combination of anti-inflammatory rosehip, collagen-boosting sea buckthorn, antioxidantrich calendula and cell-rejuvenating carrot root in her gorgeous Scar Oil. She also uses essential oils of lavender, neroli, frankincense, sage, rosemary and helichrysum, all of which work holistically to support skin repair. Silicone gel sheeting such as Dermatix strips (£13.09, dermatix.co.uk) are brilliant at flattening and fading scars especially after surgery – they worked wonders after my C-section. You need to use them for at least two or three months to start seeing results. If you’re looking to fade older scars, salon treatments really come into their own here. Micro-needling uses tiny needles to puncture the surface of the skin and trigger a healing response. For mild facial scars such as those caused by acne, dermabrasion, laser resurfacing and clinical peels can, over a period of time, leave skin smooth and blemish-free.
Get flawless skin with these natural remedies to heal scars from our beauty editor at large Emma Van Hinsbergh I’m quite fond of my scars.
While my skin is no longer the flawless blank canvas it once was, each mark and blemish is a bit of history written on my body; a map of my life, so to speak. There’s a big difference, however, between a couple of feathery white souvenirs of adventures past and angry red scars that can really shatter your confidence if they refuse to fade. Luckily, help is at hand and there are loads of natural ways to help your body to heal itself and minimise the damage. Scars are formed when a wound develops fibrous connective tissue to heal damage or trauma to the skin. “Scarring is the body stitching itself back up and it does this quickly and in a haphazard fashion to seal the wound and prevent bacterial infection,’ explains Danielle Berends, naturopath and founder of I Love Skin. “There are various elements that will affect how a scar heals: size and depth of the original wound, age and nutritional status of the patient, level of inflammation and how quickly the wound heals.”
SECRET WEAPONS
Beat blemishes with these natural scar-zappers
INSIDE OUT Your diet, of course, is key to speedy healing on your skin. Collagen is made from protein, but its production depends on vitamin C, found in foods such as citrus fruits, strawberries, tomatoes, peppers, potatoes and broccoli. Another top scar-zapper is vitamin A, which helps to prevent inflammation. Find it in eggs, dairy products and yellow, orange and dark green leafy vegetables. Finally, load up with zinc to help collagen creation and iron to oxygenate the blood. Both minerals are found in protein and also in
Trilogy Certified Organic Rosehip Oil is rich in essential fatty acids and vitamins to regenerate skin. £19.99, hollandandbarrett.com
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Heal Gel Intensive contains organic silicon, arnica and hexapeptides for blemish-free skin. £37.50, victoriahealth.com
NATURAL HEALTH 85
ADVERTORIAL down and synthesised. Large stores of glutathione are not maintained, so it must be replenished daily.
GLUTATHIONE SOURCES People obtain glutathione in two ways – from the diet and from internal synthesis. Because of the body’s ability to make glutathione, it is not considered an essential nutrient, despite its essential roles. The best dietary sources of glutathione are freshly prepared meats, including poultry and fish, fresh fruits, and fresh vegetables (both raw and cooked). But in reality, most people’s diets are far from perfect. We consume so much processed food. Some people have very low levels of glutathione, and therefore we need to supplement it. Even if we try to have the perfect diet, we still might not be consuming enough.
WHO CAN BENEFIT?
Get to know GLUTATHIONE This powerful antioxidant protects your body, eliminates toxins and boosts your health Glutathione, a nutrient-like substance that is made in the body as well as being consumed through the diet, is one of the most important protective molecules in human biology. As a powerful antioxidant it neutralizes harmful free radicals and recycles vitamins E and C, the other two main dietary antioxidants. As an anticarcinogen, it binds with and eliminates cancer-causing chemicals. In these roles it acts as a molecular ‘rubbish 86 NATURAL HEALTH
collector,’ cruising all tissues and removing unwanted toxins. Another important role of glutathione is to provide the body with amino acids for the vital protein functions of cells. In this role too it can affect every cell and tissue in the body. Interestingly, the breakdown of glutathione into its three amino acids (glutamic acid, cysteine and glycine) is a reversible process; the entire glutathione pool throughout the body turns over daily as it is both broken
Lifestyle habits, age, diet and alcohol are major factors for the decline in glutathione levels. Even by trying to improve your diet, you’d struggle to maintain healthy levels of glutathione as our levels go down when age and our lifestyle choices such as exposure to harmful substances increases. From around the age of 45, our glutathione levels start to decline, and this really speeds up when we’re about 60. Studies have shown that lower levels of the nutrient might leave us more vulnerable to age-related diseases like cancer, heart disease and macular degeneration. People in this age group should increase their intake of fresh foods, and consider supplementing their diet.
WHY SUPPLEMENT WITH SETRIA GLUTATHIONE? Setria Glutathione is a branded form of glutathione in the market. It is manufactured through a patented fermentation process to yield high purity. It has been clinically tested and has been shown to increase the levels of glutathione in the blood when taken orally.
FOR MORE INFORMATION Visit setriaglutathione.com and look for a supplement containing Setria.
Self
Simple steps to balance your mind, body and soul
Do you feel
dissatisfied and like things have got a bit stagnant? “Recognising where you are at is something you have to consciously stop and do,” says Camilla Sacre-Dallerup in her new book Reinvent Me (£8.99, Watkins). “It’s all too easy to fill your schedule with distractions to stop yourself from facing up to things, but it’s important to work out exactly what it is you are not wanting to see and perhaps what you are running from. Admitting to yourself, on a conscious and logical level, that you are stuck, frustrated and unhappy is the first step to changing your life.”
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7
ways to
INCREASE
your focus
Beat procrastination once and for all with these easy tips and tricks The average human has an eightsecond attention span, according to a 2015 study – that’s less than a goldfish. This figure has decreased rapidly over recent years due to the rise of the digitals – we no longer have to concentrate for long periods of time to find out the information we need as we can get it instantly at the touch of a button. While this can be convenient, there are situations when you do need to focus for a long period of time but find yourself unable to do so. We’ve pulled together the easiest ways to retrain your brain and get back on track so you can wave goodbye to distractions and tick everything off your to-do list.
1
GET A HOUSEPLANT
A plant won’t just brighten up your office or living room, it will also help your concentration levels. A study by the University of Melbourne found that looking at a flower for just a few seconds will boost your focus by up to 15 percent, helping you to complete even the most boring of tasks. In fact, even just having plants in a workplace will improve your ability to pay attention and get things done. The benefits of bringing nature indoors doesn’t stop there – they can also increase your happiness and improve your health. Not greenfingered? Start with a cactus or a succulent, as they’re very easy to care for.
2
LEARN A NEW LANGUAGE
Who says that your education has to end when you leave school? Learning a new tongue is a great way to train your brain to focus – a recent study by the University of Montreal suggests that people who are able to speak more than one language are better at saving brainpower and less prone to being distracted. “Bilinguals become experts at selecting relevant information and ignoring information that can distract
88 NATURAL HEALTH
Looking at a flower for just a few seconds will boost your focus by up to
15 percent
from a task,” explains researcher Dr. Ana Inés Ansaldo. Not only will this help you get around when abroad, it will also keep your brain young, improving cognitive function and staving off mental decline. Want to give it a go? Try language learning app Babbel (babbel.com) – you could see your concentration levels improve in as little as a week.
3
USE BRAHMI
Known as the herb of grace, Brahmi has been used since ancient times in ayurvedic medicine and as a meditative tool thanks to its ability to improve concentration and memory. It does this by revitalising brain cells and removing toxins and blockages within the nervous system to clarify the mind, and can also be used to alleviate anxiety and stress. If that isn’t enough, Brahmi could also anti-age your body – it’s packed
SELF balance,” explains Sue. “To do this, stand with your weight evenly distributed, then place the sole of your right food against your left inner thigh, making sure that your knee is out to the side and your toes are facing down. Join your hands in a prayer position in front of your chest, breathe slowly for five breaths and then repeat on the other side. Practise this posture regularly and work to lengthen the amount of breaths you take while in it.”
5
TAKE A NAP
Improving your concentration levels could be as easy as counting sheep, as a study by the American space agency NASA found that sleeping for between 20 to 30 minutes was enough to boost focus, performance and alertness by 54 percent. There’s yet more advantages to taking a catnap, as research published in the Journal of the American Geriatrics Society found that those who napped for around an hour after their midday meal had better overall cognition compared to those who didn’t snooze. And if you’re worried that some shut-eye in the middle of the day will stop you sleeping properly later, never fear – the research also found that those who napped the longest after lunch slept for more hours at night.
6 with youth-boosting nutrients, including beta-carotene, amino acids and fatty acids, all of which help new cells generate, and increase both blood circulation and skin elasticity. There are various ways to take this herb, including in tea, as a powder and as a fresh juice, and it’s available in health stores across the UK.
4
STRIKE A POSE
Yoga isn’t just a great way to stay fit, it can also improve your focus. “As you practise, become aware of the flow of your breath and any sensations you experience within your body,” advises Sue Fuller, yogi and creator of Yoga 2 Hear (yoga2hear.co.uk). “If your mind wanders, bring your attention back to your breath and body.” Her top move for increasing concentration is the vrksasana (tree pose). “This requires focus and attention to remain on one leg without losing your
CHANGE YOUR BREATHING
“You can help your brain to focus by stilling your thoughts, which will take practise, but it’s worthwhile,” says Ann McCracken, scientist, psychotherapist, and author of How To Get Your Mojo Back (Filament Publishing, September 2017). Ann suggests learning deep abdominal breathing – to do this, breathe in slowly and deeply through your nose for the count of 10 so that your stomach expands, then slowly exhale completely for a similar count. “Start by doing this for 10 to 15 seconds. Concentrate on your task or desired outcome and you’ll become absorbed in your activity and able to refocus. This is the basis of many meditative approaches but it needs regular practise to strengthen your mental focus muscle,” she explains.
7
HAVE A BREAK
Standing up and moving away from the task at hand may seem counter-intuitive, but taking a break could be key to improving your concentration levels. A study by the University of Illinois found that brief and rare mental rests keep you focused – this is because after a long time of concentrating on a particular task, our cognitive abilities start to decline. By switching our attention to something else, we’re able to refocus on the original project when we come back to it. Try experimenting with different lengths of time between breaks to see what works for you, and when you are taking a rest, it’s a good idea to stand up and get your blood pumping to clear your mind. NATURAL HEALTH 89
ADVERTORIAL
Sleep TIGHT Ease yourself into the land of nod with these dreamy products PEACE OF MIND Bach Flower remedies are great for freeing yourself from anxieties and helpig you into a peaceful state of mind. Rock Rose works to prevent night terrors and White Chestnut is effective for easing your worries. £35 per therapy session with a bespoke bottle of treatment included, mybachflowers.com
LOVE LAVENDER Do you struggle to catch those all-important zzzs? A few drops of Tisserand Aromatherapy’s Ethically Harvested Lavender Pure Essential Oil on your pillow is all you need to relax and drift off into a deep slumber (and it smells gorgeous!). £6, boots.com
90 NATURAL HEALTH
BATHE BEFORE BED Create your own haven of relaxation with Beatitude’s Peace Bath Oil. The brand’s gorgeous 100 percent natural aromatherapy blend is infused with the calming essential oils of lavender, ylang ylang, mandarin and petitgrain to help you wind down before hitting the hay. The unique therapeutic formula disperses in the water and doesn’t leave a greasy residue. From £25, beatitudeproducts.co.uk
SWEET DREAMS What greater gift could you give someone than a good night’s sleep? Friendinabox’s Sweet Dreams box contains all of the essentials needed to help you fall asleep and can be sent anywhere in the world with a personalised letter to the lucky recipient. £22, friendinabox.co.uk
SELF
LYNNE FRANKS
outer environment where we can flourish; our story teller to share as well as listen to our own and others’ tales of inspiration, and the wisdom keeper who can keep us on track in life to ensure the creation of our vision and our dreams. I now appreciate that it is by acknowledging and developing our own inner Power of Seven that we can obtain our potential and become whole. And by starting with the ‘me,’ we can comfortably move to the ‘we’ of working in co-creativity with others, and when ready, learn to connect with many like-minded groups and individuals to create the ‘we’ where together our initiatives and values can move to a societal shift. And even though we each have aspects of all the seven archetypes, I have found that most of us have one specific strength at any given time that clearly shows which is the main archetype that leads and decides our life direction, as well as holds the skills we need to achieve our goals. By recognising and claiming our archetype, we can use it to take us forward as a collaborative leader in our community and the world. You can discover how to recognise your leading archetype by using my simple tools of POS acknowledgement which I will be teaching later in the year. I am delighted to announce that I will be launching Power of Seven individual workshops and retreats in my beautiful new home in South Somerset this October, starting with a Power of Seven ‘pod’ at the request of women leaders from ‘sustainable’ Frome. We will be calling in the power of all seven archetypes through gatherings where we will be sharing stories, processes, healthy delicious food and the co-creation of a different kind of future from the one we see daily in the news. Do join the ‘me’, ‘we’ and ‘us’ for the feminine values-led future you have heard me speak and write about so often – and that I know so many of you believe in too. Please contact me at lynne@lynnefranks.com or sign up on my website lynnefranks.com for dates and details of becoming part of The Power of Seven, where you too can become the leader you were born to be. So do come and join me and we will share our stories, our aspirations and our vision.
“It has become clear that we need to fulfil and balance the alchemist inside each of us” In May I delivered my first workshop on The Power of Seven, my new tool kit
Our empowerment guru on teaching community leadership
to support and encourage women’s leadership, at a conference in Iceland. I thought I was clear on what I wanted to say but when faced with a few minor problems like the space not feeling right and one of the key participants not showing, my mind went blank and I went completely off topic. But I listened to those who showed up and learnt. In my usual Aries ‘rushing ahead’ way, I then decided to put on a Power of Seven retreat for 50 women in Avalon, which I have written about before in this column. This time I had the support of my own close circle of six other women friends and we put on a much appreciated and transformative two days for those present. After several other workshops, conversations, talks and articles, I have started understanding what I mean when I present ‘The Power of Seven’ and how valuable it can be to support those who wish to connect, collaborate and create a community project or business to help themselves and others. Initially I saw these archetypes as the different roles for seven people to adopt in a small circle or ‘pod’ of self-managing leaders to co-create and run an initiative together of some kind. I have now come to realise that, as always, we have to start with self. I now appreciate that the seven ancient archetypes I have developed truly cover all aspects of ourselves – storyteller, alchemist, medicine woman, seedsower, spaceweaver, sky dancer and wisdom keeper – and include all the inner and outer roles we need in today’s challenging world. It has become clear that we need to fulfil and balance the alchemist inside each of us, to make the magic for the impossible to become possible; work closely with our seed sower, who creates and initiates our ideas; let our inner sky dancer sensually flow into new relationships and collaborations and the medicine woman or man inside us all take care of our wellbeing. We need our individual space weaver to create both an inner and
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How to navigate LIFE’S BIG CHANGES Have a healthy relationship whatever life throws at you, with help from relationship expert Jan Day
Big life changes, even those that are joyously anticipated, can cause ripples in our relationships. Altering our lifestyle patterns disrupts our established ways of being together and if we aren’t aware and pro-active in dealing with these, they can result in painful consequences in how we relate to our partners Here I’ll look at three different scenarios, what to consider and how you can prepare yourselves so that you can use the challenge of changing times to deepen and strengthen your relationship rather than undermine it.
1. Children leaving home
When your children leave home this can create a new phase of life that seems to offer more time and energy for ourselves. Often children can bring an even greater sense of meaning to our lives than work. Even though this won’t dissipate completely, the stage at which we them let go to create their own lives can be difficult as we face feelings of emptiness, possibly loneliness and something of a hole in our lives and routines. In addition, even though our children have left home, our worries and anxieties about what they are doing and whether we’ve prepared them sufficiently are more likely to escalate than subside. We can only trust, be there to support them and let them go to find their own independent lives. It can be a time of identity crisis, especially for mothers who have primarily been focused on children. This stage of life can result in depression, alcoholism and marital conflict as the profound sense of loss impacts our lives.
THE PLAN
Have discussions with your young adults before they leave home in order to set up arrangements for staying touch. Setting some structure ensures that we fulfil each others’ needs in a way that fits in with their newly discovered freedom. Because the empty nest can often affect one parent to a greater degree than the other, it may also cause tensions as that person reacts to the loss. This is a good time to talk to each other to strengthen your personal connection, re-kindle the bond between yourselves and maybe even re-ignite the romantic love-life. Find ways to mark this transition as a positive step forward by, for example, planning a holiday together. Talk about ways you could deepen your relationship, and activities you’d enjoy to do together and alone. It may be a great opportunity to study, find new work, try volunteering or simply indulge in hobbies that you haven’t had time for before. Build your own sense of purpose so that you don’t succumb to depression or get overwhelmed with loneliness. Above all, turning towards your partner in your vulnerability will support the relationship during this transition. 92 NATURAL HEALTH
2. Retirement
This is a time that most people eagerly look forward to. Even if you’ve enjoyed your work life, the opportunity to have more time for yourself sounds very enticing. However, most of us forget that employment gives us way more than just money. Work gives us a structure to our lives, social connections and a way of contributing to society that can give our lives meaning. For this reason, the ending of our work life can have a significant impact. During this time, we have to deal with the issues that arise as a result of having a lot more time with our partner. Differences in how much time you each want to spend with each other can arise. It may be that one of you assumes you’ll spend all your hours together while the other may need some time alone. Many big companies offer pre-retirement courses to prepare their staff for the time ahead. Whether that is available to you or not, making plans for this different rhythm will be useful.
THE PLAN
Structure your days so that you plan when you want to get up and what you want to do. Of course, you may want to have some unplanned time, but even that can be scheduled in. Think about what is important to you and what interests you, and set specific time aside for exploring those activities. Talk with your partner so that you know how much time you both would like together, what projects you’d like to share and what you’d like to do separately. Make sure there are times for you to talk about how you are feeling in this new phase of life and what you are both missing so that you can make adjustments. Think about how you’ll stay active, and consider introducing things that you can do together that will keep you fit like walking, cycling, gardening or dancing. You might also find out if there are clubs or associations where you can do activities with other people to build a social network around your retirement. Many retired people have grandchildren to care for and that brings a natural purpose to life. If you don’t have that, consider becoming involved in the local community in some way, organising or volunteering so that you have a sense of focus. Whatever you try, remember that this is a new phase of life and the challenges it introduces can bring you closer together if you take the time to plan, communicate and listen to each other.
SELF
If a couple are willing to listen and see the situation through each other’s eyes, it becomes much more possible to work together
3. Looking after elderly parents
This is another big moment in a couple’s relationship life. We each have different ideas about how best to deal with this phase and this is a situation where people often anticipate the difficulties most openly. Understanding that you may have differing views about how to deal with the issue can help encourage you to listen to each other so that you empathise with each other even if you disagree.
THE PLAN
As during all conflicts or times of disagreement, if a couple are willing to listen and see the situation through each other’s eyes, it becomes much more possible to work together and find a solution that you can both agree to. It is inevitably polarising because one partner will almost certainly have stronger feelings about what should happen than the other. What is important is to keep a sense of what you most value and what is most important. If you want to maintain a strong relationship and move forward together, that is more likely to happen if you hold the bond of your relationship as primary. From there, you will find it easier to discuss the impact of looking after elderly parents and negotiating the various challenges along the way. If you end up living with them, ensure that you find times that are just for you and your partner and make sure that you talk with them and make agreements about house rules and how to manage the likely difficulties.
Prioritising your partner and involving them in decisions will enable you both to grow from the experience without feeling torn between loyalties.
Easy ways to prioritise each other 1. P lan structured time to share feelings and talk over the week. 2. Make appreciating each other a regular occurrence. This could involve a 10-minute session every few days, where you sit opposite one another and take it in turns to say things you like about the other. 3. Acknowledge when times get tough and earmark time to spend together. 4. Have resources, like a list of good relationship therapists, to hand just in case. 5. Be willing to go on workshops together that create intimacy when you have the time. Jan Day is a relationship expert. Find out more at janday.com
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SELF
Get more
ZZZZs
Sleep well tonight with these natural remedies We’ve all been there – tossing and turning well into the night, unable to drift off to sleep or stay in the land of nod. But, you don’t have to resort to sleeping tablets in order to get a restful slumber – there are a number of natural remedies and lifestyle choices that can help. EAT THIS: Foods high in trytophan. “Your body needs this amino acid in order to make serotonin, the relaxing and calming brain neurotransmitter,” says Dr Marilyn Glenville. “Tryptophan occurs naturally in certain foods, such as fish, whole grains, almonds and eggs, so you can use them in your evening meal.” DRINK THIS: Chamomile tea. The soothing chamomile herb is associated with an increase in glycine – a chemical that acts like a mild sedative and relaxes the body. We love Pukka’s Relax tea – a blend of chamomile, fennel and marshmallow root (£1.99, pukkaherbs.com). LISTEN TO THIS: Sleep stories. Available on the Calm app, these stories range in length from 20 to 30 minutes and include original stories devised by mindfulness experts and slow-tempo retellings for adults of such classic children’s tales, as well as nonfiction 'essays' describing natural wonders.
MAGIC MAGNESIUM
Our favourite mineral isn’t just good for bone health and energy, it’s also a great sleep aid. “One of the roles of magnesium is allowing the muscles in our body to relax,” explains nutritionist Cassandra Barns. “It is also thought that it has a role in the production of melatonin – a hormone that helps us to fall asleep. Pumpkin seeds are high in this nutrient – try adding them to yoghurt or salads, or grind them up and sprinkle on your porridge. ”
20%
ALWAYS WAKE UP AT NIGHT?
“If you regularly wake in the middle of the night, especially if it’s suddenly and your head is racing, have a small snack of complex carbohydrates, such as an oatcake or small slice of rye bread, about an hour before bed. This will prevent your blood sugar levels from dropping during the night,” advises Marilyn.
That’s how many trips to the doctors are about fatigue, according to research from the National Hydration Council
HERO REMEDY Good for calming an anxious mind, valerian is a useful natural sleeping aid. It’s thought that it stimulates the brain’s GABA receptor, which helps regulate nerve cells and promote the creation of sleep-inducing chemicals. Try A.Vogel’s Dormeasan Valerian-Hops (£4.15 for 15ml, avogel.co.uk).
NATURAL HEALTH 95
life is but a
DREAM Take control of your dreams while you sleep and your could change your waking life for the better, says expert Charlie Morley
WHAT IS LUCID DREAMING? It’s the art of becoming conscious within your dreams. A lucid dream is one in which you think, ‘Aha! I’m dreaming!’ while you’re still asleep. Once you become conscious within a dream, you can interact with and direct it at will, dancing with your unconscious mind. Lucid dreaming is a form of mind training in which we learn consciously to recognise we’re in a dream, while we are in it. As with all forms of mind training, the aim is to be more aware and more awake, to switch off the autopilot and to wake up to life. To dream lucidly is to live lucidly. Studies from Frankfurt University’s neurological clinic and the Max Planck Institute of Psychiatry have found that specific alterations to brain physiology appear once a dreamer becomes lucid. Using brainimaging technology such as magnetic resonance tomography and EEG, scientists can now pinpoint the actual ‘Aha! I’m dreaming!’ moment of lucid awareness and its neurophysiological correlates. So basically, lucid dreaming is for real. Most people have had a lucid dream at some point in their lives, but through the process of learning the art of lucid dreaming we can come to experience this amazing phenomenon intentionally and at will.
96 NATURAL HEALTH
SELF WHAT ARE THE BENEFITS? There are so many benefits to lucid dreaming, but in a nutshell, once we become conscious within our unconscious mind, we can optimise the functioning of our body and mind while we sleep. A few of my favourite benefits of lucid dreaming are: • Exploring the unconscious: you are literally walking around a huge virtual-reality simulation of your own mind. • Engaging in spiritual practice while asleep – this is the main aim of Tibetan dream yoga. • Physical healing: a very powerful placebo effect can be engaged from within the lucid dream. • Asking questions/problem-solving – the unconscious has access to huge amounts of data, which makes it a great place for creative thinking. • Integrating the inner child – psychological integration of childhood trauma can be effected by invoking and embracing the archetype of the inner child Once lucid, we have the ability to interact with the dream and co-create the narrative. We can choreograph our dream experience, calling out for what we would like to happen and intentionally healing parts of our mind from within. I’ve heard from people around the world who’ve all used their lucid dreams to unpack different aspects of their psychological baggage. One man used his lucid dreams to explore his sexual behaviour – by meeting a dream character who told him he was ‘the physical manifestation of your fear of commitment’, while a young woman used her lucid dream to meet and forgive the memory of the abuser from her childhood. This potential for healing is one of the deepest benefits of the practice.
HOW TO START DOING IT Dream recall is one of the most important aspects of lucid dream training. Some say that until you regularly remember your dreams you might be having lucid dreams every night without realising it! Although that’s a possibility, it’s actually far more likely that if you don’t remember your dreams you probably aren’t going to have many lucid ones. Why? Because the more conscious you are of your dreams, the easier it will be to become conscious within your dreams.
FIVE STEPS TO BOOSTING YOUR DREAM RECALL
1. Set your intention to recall your dreams before you start dreaming. Before bed and even as you’re falling asleep, recite over and over in your mind: ‘Tonight, I remember my dreams. I have excellent dream recall.’ 2. If you want to remember your dreams, try waking yourself during a dream period so that it is fresh in your
mind. How do we know when these occur? The last two hours of your sleep cycle are when your longest dream periods occur. 3. Often, the memories of our dreams are felt in our bodies rather than our minds, so don’t forget to explore any feelings in your body that you wake up with. Sometimes my recollection of a dream is as simple as: ‘Can’t remember much of the dream but I woke with a feeling of happiness in my belly.’ 4. If you can recall just one fact or feeling from your dream, you can work backwards from that point, eventually gathering the rest of the dream. As soon as you wake up, ask yourself some questions: Where was I? What was I just doing? How do I feel? 5. Don’t give up on your dream if you can’t remember it straight away. Often, my dreams come back to me while I’m having a cup of tea over breakfast, or sometimes even as late as the following afternoon when I become drowsy and my mind edges back to the dream state. Give yourself space to remember. The most important of these five steps is the first one: as you fall asleep strongly set your intention to remember your dreams. Once you start to recall your dreams you can then begin to spot patterns: ‘Oh I often dream of my dead Grandma,’ or ‘I always dream I’m back at school.’ By recognising these patterns we can create lucidity triggers by telling ourselves before bed: ‘The next time I see my dead grandma I know that I’m dreaming!’ for example. This trigger will then be activated when you next dream of Grandma leading (with practice!) to you recognising that you are dreaming from within the dream. For dozens of in depth techniques check out my teo books on the subject Dreams of Awakening and Lucid Dreaming: A Beginners Guide.
For the past nine years Charlie has run retreats and workshops in more than 20 countries and continues to teach internationally. He has lived at Kagyu Samye Dzong Buddhist Centre in London with his wife Jade for the past seven years. For info on workshops and retreats see charliemorley.com
See Charlie at the Mind Body Spirit Wellbeing Festival in Birmingham on Saturday 4 November at 13.00. Tickets available at mindbodyspirit.co.uk
NATURAL HEALTH 97
SLOW AND STEADY The patented extract that can prevent accelerated ageing
A unique pine bark extract known as pycnogenol has been hitting the headlines for its ability to improve the skin’s appearance and fight back against accelerated ageing. In fact, Dr Fred Pescatore (whose clients include Sarah Jessica Parker and Renée Zellweger) lists the extract, which has been scientifically proven to decrease the number of wrinkles, as one of his top supplement recommendations for reducing the visible effects of ageing. To understand how pycnogenol works, we first need to take a close look at the processes that make our skin age.
INEVITABLE BUT MANAGEABLE Ageing is a fundamental and unavoidable part of life, however some factors present in today’s modern world are speeding up the process. Many things can cause this acceleration including the breakdown of collagen, poor hydration and free radical damage. Collagen is a protein that gives skin its strength, structure and durability, and healthy levels of it make our complexions look smooth and plump. Around our mid-30s, our production of it slows down, causing our skin to lose its firmness and fine lines and wrinkles to appear. This can happen faster, however, when collagen is attacked by free radicals, unstable and reactive particles created by UV rays, pollution, smoking, alcohol and even our own metabolism. They seek out and steal electrons from healthy cells in order to stabilise themselves, resulting in oxidative stress and damage which contributes to the breakdown of collagen. Some free radicals are necessary for proper immune function but issues arise when we have too many, a common problem nowadays thanks to elevated levels of pollution. Antioxidants, such as pycnogenol, can help to counteract and quench free radicals, rendering them harmless. Proper hydration is essential for healthy skin as it keeps it plump and elastic. Supple skin is resilient which is important in stopping oil and sebum from becoming trapped in your pores and causing blemishes. Dietary fluids also work in part with hyaluronic acid, a natural skin component that keeps water in. Diuretic liquids such as coffee and alcohol are more likely to contribute to dehydration and make the issue worse so it’s best to avoid these and stick to water and herbal teas. Circulation is another vital component and can also accelerate the ageing process when constricted. This reduces both the 98 NATURAL HEALTH
Pycnogenol contains a range of beneficial compounds that research has shown to exert many skin-protecting effects
delivery of oxygen-rich blood and the removal of waste products from cells, leading to the breakdown of collagen and elastin. Cigarette smoke is a prime example of an environmental substance that can limit blood flow to the skin.
NATURAL EXTRACT Pycnogenol is extracted from the bark of pine trees grown exclusively in Les Landes de Gascogne, an unspoiled forest in southwest France. This bark is not subject to seasonal variations like other plants, making it an ideal botanical source for supplementation. Pycnogenol contains a range of beneficial compounds that research has shown to exert many skin-protecting effects, such as encouraging the production of substances that are important for skin health.
THE BENEFITS Pycnogenol binds with collagen and elastin to help rebuild the skin’s elasticity and structure. In one study, daily supplementation over a course of 12 weeks increased participants’ collagen production by 41 percent, contributing to the reduction of fine lines and wrinkles.
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It has also demonstrated the ability to inhibit enzymes which can break down collagen and elastin. Taking pycnogenol improves the production of hyaluronic acid, with one piece of research showing a boost of up to 44 percent after 12 weeks. The participants’ skin elasticity was increased by an average of 25 percent after six weeks and remained at this level until the end of the trial, while overall hydration rose by eight percent. It was particularly noticeable in those who had dry skin before taking part. The extract also boosts circulation to the skin by enhancing the body’s natural production of nitric oxide, a powerful substance that allows blood vessels to relax and widen. This enables more oxygen and nutrient-rich blood to reach the skin and improves hydration delivery and waste removal. Finally, pycnogenol contains proanthocyanidins, a family of powerful plant antioxidants, and as a result can help to combat free radicals. A six-week trial showed that supplementation significantly increased the blood plasma’s antioxidant capacity and kept it elevated for up to four weeks after participants stopped taking pycnogenol.
*Poor microcirculation results in blotchy and uneven skin tone.
CLAIM YOUR FREE BOOK! We have 50 FREE copies of the User’s Guide to Pycnogenol to giveaway. To claim your’s call 0800 591 756, or email info@pharmanord.co.uk or complete your details below and send to: Bio-Pycnogenol Info, Pharma Nord (UK) Ltd, Telford Court, Morpeth, NE61 2DB. Name
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NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 13:36 Page 100
Living
Everything you need for a greener, healthier life
A new report has revealed that increasing numbers of people in the UK are turning their backs on disposable, desire-led purchases and cheap synthetics in favour of things that offer both personal and environmental health and wellbeing benefits. According to the research, almost half of Brits feel that having natural materials in their home makes them happier than when they are surrounded by synthetic ones, while 46 percent intend to increase the number of plants they have indoors and one in four want to reduce the amount of plastic in their house.
NATURAL HEALTH 101
The latest in
NATURAL LIVING BACK TO THE FUTURE Seeking out vintage and second-hand homewares certainly reduces our consumption of virgin materials, but there’s a style imperative too. For stylist Jason Grant, mixing furniture and textiles from classic design eras of the past with contemporary products is the perfect way to give your home character. What’s more, large core purchases like sofas can be given a new lease of life – and kept out of landfill – with some simple styling tricks. “Cushions are an easy, affordable way to update a room,” says Jason, “and you can change them with the seasons. In the picture on the right, yellow, blue and white add a nautical, summery note to this fine-lined minimalist sofa. In winter you might use velvet cushions or a fur throw.” Jason’s new book, Modern Retro Home (£25, Hardie Grant), is out this month.
SAVE THE ELEPHANTS Key markets may be announcing a commitment to end the trade in ivory but campaigners are urging the UK Government to get tough on wildlife offenses before it’s too late. “We’ve seen promising signs that ivory is coming out of shops in major ivory markets, but we need to ensure that the problem isn’t just being shifted elsewhere,” says Heather Sohn, chief adviser on wildlife at the World Wildlife Fund. “We need to fight the war against poaching on more fronts than ever before; e-commerce sites need to understand the threat posed to elephants. Around 20,000 African elephants are killed for their tusks each year. The sad fact is that more elephants are being killed than are being born.” Join the fight at wwf.org.uk/campaigns/stopivorytrade. 102 NATURAL HEALTH
LIVING
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TOO MUCH ON YOUR PLATE? CLEAN IT! Washing up can be liberating, relaxing, creative and healing and these ideas are deeply embedded in some of the world’s most ancient wisdom. We explore how this way of thinking can become part of your daily doing.
2 Orla Kiely Linear Stem Teapot in Duck Egg, £50, amara.com
1
FOCUS ON THE TASK
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Bravo to Tesco, which is ditching single-use carrier bags for good. Now if we can just remember to take our jute totes to the supermarket...
GET IN THE GARDEN
Autumn’s in the air, but the important work of collecting seeds, cutting back spent perennials and giving lawns a last mow will keep chills at bay.“Although we usually have some warmer days over September, October means autumn is now definitely here for real, and it feels colder,” says the Royal Horticultural Society (rhs.org.uk). “It’s a beautiful time of year, with the trees changing colour. Sometimes it may seem pointless raking them up, when the wind blows even more onto the lawn, but just think of all the lovely leafmould you can make! It’s also time to start preparing for early frosts.”
Could you get deeper and deeper into just the detail of doing the washing up? Can you let the distractions inside and out be simply acknowledged and allowed to wash away? What simple system and order to washing up could you create alone or with your household? How might the tasks be simplified and the quality of the washing improved? How does a little (perhaps shared) order feel?
2
ENJOY THE PROCESS
When faced with a particularly tricky item to wash, notice how your mind considers the task in hand. What happens when you immerse yourself in the doing of a task with no end in mind? How does super-cleaning feel? Could you think of the washing up as a small way to take care of yourself? This is time taken to make your home healthy and clean. Could this be seen as a small gesture of love for your household and you?
3
LET GO OF SINK RAGE
If you share the house with others, can you observe how they choose to wash up without judgement? Can you just notice and smile at the quirkiness of your different approaches and let any frustrations go? Could you clean and tidy a little more as you go? How does it feel to keep a level of orderliness? How does this affect your work and mind in the kitchen? Could this be effective elsewhere? Taken from Washing Up Is Good For You: Mindful Living In The Daily Grind (£12.99, Octopus Books)
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NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 13:36 Page 104
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NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 13:36 Page 111
Home is where the
HEALTH IS
Turn your family home into a health haven with these simple swaps We spend so much of our lives in our homes, yet how often do we really consider their role in supporting our health? We asked the experts for their advice in making your home environment healthy as can be.
In the kitchen
SWAP PLASTIC FOR GLASS
It’s really important to swap all plastics out of the kitchen,” says nutritional therapist Sandra Greenbank. “Use glass or stainless steel water bottles, glass food containers and steel lunchboxes. Teflon non-stick pans should be swapped for steel or something from Greenpan (greenpan.co.uk) which makes brilliant frying pans. Plastic water bottles may contain bisphenol A which, we all know can be an endocrine (hormone) disruptor,” says Sandra. BPA has been proven to leach into food, enter our bodies and mimic the hormone oestrogen. Because of this some experts believe it may be fuelling the rise in hormone-driven cancers. It’s also implicated in obesity, neurological disorders 112 NATURAL HEALTH
as well as thyroid problems, male infertility and asthma. Currently, the charity Breast Cancer UK is campaigning for a ban on BPA use in food packaging – it’s already banned for use in baby products in all EU countries and a total ban for all food products in France. Avoid ingesting this toxic health hazard by using glass containers to store food, and never heating, microwaving or freezing any food contained in plastic – always spoon food out into glass or porcelain. Some companies have stopped using BPA in tin linings, but the majority still do. If in doubt, google a tinned product before you buy it. Keep clingfilm away from food too. Try sustainable food storage Bee’s Wrap instead (£15, notonthehighstreet.com) and never heat food wrapped in tin foil – aluminium leaches into the food and this heavy metal is implicated in Alzheimer’s disease.
Never heat food wrapped in tin foil as the
aluminium
can leach out
SWAP REGULAR FOR ORGANIC
And of course, what you put in your pans to cook is even more important: “Organic food is higher in nutrients and lower in pesticides which may be toxic,” Says Sandra. “If cost is an issue, concentrating on the dirty dozen and clean fifteen (the crops that have the most vs the least pesticide residue) is a very good start.
SWAP WHITE FOR BROWN
“White bread, pasta and flour should be swapped for wholegrain as the nutrients and beneficial fibre is contained in the husk which is removed during the refining process,” says Sandra.
In the garden
SWAP OUT THE WEEDKILLER
If there’s one change you need to make it’s this: get rid of glyphosate. What’s that you ask? It’s the potent toxic ingredient in weed killers like Roundup and it’s implicated in all kinds of horrible diseases like Parkinson’s and cancer. Recent independent studies showed farm workers exposed to glyphosate or Roundup are at least twice as likely to develop lymphoma (cancer of the lymphatic system). Roll up your sleeves and yank weeds out, or pour boiling water on them to kill them first.
In the bathroom
SWAP ANTIBACTERIAL CLEANER FOR NATURAL
There’s a new warning about infertility, and your household cleaner is in the frame. Researchers at the University of California have found that exposure to common products damages human cells. Certain hand wipes, disinfectants and mouthwash contain things called quaternary ammonium compounds which kill germs by dissolving their cell membranes. But the latest findings suggest they do this by damaging the powerhouses of cells, known as the mitochondria, and they do the same to our cells too. This means the sex cells needed to start a family are at risk. Offending products named in the study include Tesco Fresh antiseptic disinfectant, Dettol surface cleaner and antibacterial wipes, Lemsip Max All In One Liquid, plus various Colgate mouth products. Also check all of your products for the ingredient triclosan – linked to cancer and used in Colgate Total, for example. The solution? Go natural of course! There are hundreds of DIY cleaning product recipes online, or try Dr Bronner Sal Suds Biodegradable Cleaner (£8.95, dolphinfitness.co.uk), and all-purpose cleaner which you can use for laundry, cleaning surfaces, washing the dishes, mopping the floor, or to clean bathrooms and sinks.
In the living area
SWAP MAN-MADE FOR NATURAL
Embrace the principles of biophilic design, the idea of using natural materials to bestow wellbeing benefits upon inhabitants and improve the human connection to nature. It’s backed by science, with several studies proving that homes based on biophilic design has wide-ranging psychological and physical benefits, from improving sleep to reducing stress levels. “Using natural materials, like silk or wool, or even water-based finishes, can do a lot to reduce toxins in the home,” says Tony Pell of Wood Window Alliance (woodwindowalliance.com). “A simple but impactful way to bring nature into your home is to replace PVC windows with those made from solid wood, such as timber. This is not only more environmentally friendly, but the intrinsic beauty of timber is more aesthetically pleasing and will bestow more character upon your home.” “Many artificial materials give off toxins throughout their lifespan, creating poor indoor air quality, and as a result negatively impact on the overall health and wellbeing of the occupants,” says Oliver Heath, expert in biophilic design. “There was an interesting study by Rethink Wood back in 2014 that showed how the hygroscopic nature of timber actually moderates humidity and improves air quality within a space. It states that the colour and texture of timber have been demonstrated to evoke feelings of warmth, comfort and relaxation. It can reduce heart rate and blood pressure levels, and so by reducing stress and anxiety, can improve your psychological state.”
LIVING 3 swaps to do today
1. Swap harmful food colouring for this all-natural one from Foodie Flavours. £3.99, foodieflavours.com
2. Swap potato crisps for Nairn’s Snackers. £1.35, Tesco, tesco.com
Throughout the home USE EASTERN WISDOM
“A healthy home is one where the positive qi energy is flowing calmly and smoothly around each room, without obstruction,” says feng shui consultant and life-coach Alexandra Lees (wuweiwisdom.com). “Large pieces of furniture that block doorways or routes around the house should be repositioned or removed. Systematically declutter under the bed, stairs and in any junk rooms or cupboards. Even if you can’t see the mess, it will still be stagnating the energy flow! Boost natural light to stimulate the qi. Regularly clean windows and mirrors, and position mirrors to maximise the light in all rooms. Brighten darker rooms with lighter coloured paints, wallpaper and fabrics. “Nature in your home will also uplift the energy,” adds Alexandra. “Use houseplants with soft, rounded leaves or fresh flowers. Avoid artificial ones and quickly remove any that are dying or dead. Natural, non-synthetic scents and oils will help stimulate or slow down a room’s energy. Carefully choose energising or calming fragrances to harmonise with the desired function of each space.”
3. Swap chemicalladen tampons for these organic ones from Organyc. £3.39, organyc.co.uk
4. Swap your toxic air freshener for Incognito Room Refresher, £7.99, hollandandbarrett. com NATURAL HEALTH 113
NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 13:36 Page 114
COMPETITIONS
WIN
Prize worth
£500
A £500 ASQUITH VOUCHER
The team behind clothing brand Asquith, the makers of super soft activewear for yoga, Pilates and day to day life, are giving Natural Health readers the chance to win a £500 voucher to spend on their AW17 collection. The range has been designed to wear everywhere – while exercising, walking in the park, having coffee with friends, travelling and everything inbetween. The use of high quality fabrics is what really makes Asquith’s clothing stand out. Everything is ethically made in Europe from eco-friendly and sustainable bamboo, organic cotton and the brand’s trademark bambor material. The result is soft and comfortable activewear that doesn’t fade, stretch or bobble.
The AW17 collection is functional yet flattering, featuring longer length tops, high-waisted 100 percent opaque leggings and hidden bra supports. New design details include pretty criss-cross backs, a star pattern and a nod to the 1950s with a black and white vintage print and vibrant Yves Klein Blue, a classic 50s colour. There are also a number of new items, such as the oversized Cloud Nine Hoody, the Softly Softly Tee which has a flattering crossover and gathered waist and the loose fitting Divine Pants. In addition, Asquith’s bestsellers – Long Harem Pants, Be Grace Batwing and Smooth You Tee – and four legging styles have all been updated with fresh new colours for the upcoming season. To see the full collection visit asquithlondon.co.uk
WIN a hamper from Rude Health
WIN a seven-week workout programme Prizes worth
£220
To celebrate World Porridge Day on 10 October, Rude Health is giving away two hampers containing everything you need to make your very own award-winning bowl of porridge. While food fads come and go, porridge has long been eaten as a simple and healthy meal and is made from one of the most nourishing grains out there. Rude Health prides itself on sourcing natural ingredients from fields, orchards and vines and doesn’t use thickeners, preservatives or any other kind of additive in its products. Included in the bundle is the brand’s 10 varieties of porridge, eight organic dairy-alternative drinks, a limited edition bag and a voucher for two people to have breakfast at the Rude Health cafe in Fulham. rudehealth.com
We’ve teamed up with Fi7ness by Jessica Wright to give Natural Health readers the chance to start their own fitness journey with the brand’s new home workout programme. The seven-week regime harnesses the power of seven, incorporating 30-minute workouts with seven exercises in each, seven minutes of cardio and the seven primal movements. Each of the six lucky winners will receive a box with everything they need to successfully complete the programme and kickstart a healthy lifestyle, including three DVDs of workouts led by Jessica herself and personal trainer Esmee Gummer, a wall chart to keep participants on track, fitball and pump, resistance tubes and a guidebook with tips and advice. For more information visit fi7ness.com
Prizes worth
£240
Enter online at naturalhealthmagazine.co.uk/giveaways Terms and conditions apply.
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EXPERT GUIDE
Skincare
Special
From breakouts to enlarged pores, we put your skin woes to the experts
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Contrary to popular belief, skin problems are not confined to our teenage years. They can be particularly persistent for women as a result of hormones and the many changes that our bodies go through over the course of our lives. Those going through the menopause often find themselves faced with dry, rough and lacklustre skin, increased facial hair and breakouts, most commonly in the form of cysts. No matter how confident a person you are, bad skin can make you feel really self-conscious and unhappy, particularly as the face is the one part of our body that we can’t really hide. Not only that, but certain conditions are also very painful and debilitating. While it is tempting to cover our faces with as many beauty and skincare products as we can fit into our bathroom cabinets, this may well be making things worse and when it comes to skin, less is often more. But where to begin? There’s so much advice out there nowadays that it can be hard to decipher what we should and shouldn’t be doing, so we’ve called on our experts to dish the dirt on the causes and solutions to a selection of the most common problems.
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FACE MAPPING 7
Face mapping is an ancient Chinese medicine practice based on the idea that internal issues in the body may manifest on certain parts of the face, which makes sense considering that many of us have ‘problem areas’ and tend to get recurring flare ups in the same places. Nataliya Robinson, a holistic skin expert and qualified Chinese medicine practitioner (nataliyarobinson.co.uk), explains the links between skin and body. FOREHEAD Small spots above the eyebrows could suggest a problem with the gastro-intestinal tract (stomach, intestines and pancreas) and any near the eyebrows can be linked to stress. A rash on the forehead might be an indication of toxins in the intestine from constipation.
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NOSE Large or blocked pores on the nose can indicate a hormone imbalance or that you’re using the wrong type of product. They could also be a result of not taking your make-up off properly which can block pores and increase the production of sebum, an oily substance that lubricates the skin. Spots on
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118 NATURAL HEALTH
the side of the nose may suggest a deficiency in vitamin B complex and amino acids while broken capillaries on the tip could be a sign of cardiovascular problems or that your alcohol intake is too high.
EARS Spots on the ears can indicate issues with your urinary tract and kidneys.
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LIPS Chronic stress and hormonal EYES imbalance can cause flare ups around A rash around the eyes, puffiness or dark the mouth and a rash is often a sign of circles can mean that your body is dehydrated digestion problems such as constipation or that you’re having kidney problems. and diarrhea.
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CHEEKS Breakouts on the cheeks often arise in response to smoking or allergies linked to the respiratory system as well as a diet that contains too much protein, caffeine and sugar.
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CHIN Spots on the chin are typically caused by a hormone imbalance, the start of the menstrual cycle or digestion issues, and alcohol and coffee can also have an impact.
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PROBLEM #1
EXPERT GUIDE
ACNE & BREAKOUTS Facialist and wellbeing expert Abigail James (abigailjames.com), AKA The Skin Coach, says: Over the years I’ve seen many clients with a great array of skin issues, yet the people with the most problematic complexions are those who have to deal with high levels of stress on a day-to-day basis. When we’re stressed, our bodies release hormones, which in turn increases the skin’s oil production and leads to spots and breakouts. This may explain why adult acne is on the rise – clinical studies indicate that 40-55 percent of adults aged between 20 and 40 suffer from low-grade persistent acne, and according to the Journal of the American Academy of Dermatology, 54 percent of women aged 25 and above have some level of facial acne. Here are my top tips for clearing up your skin and giving it some TLC: STRESS LESS Meditate – Just a few minutes a day can significantly reduce stress and anxiety. Enjoy some ‘me time’ – Go for a walk and get some fresh air, run a warm bath, sit in the park or go to a yoga class. Make sure you ditch all of your digital devices and go somewhere you won’t be disturbed. Write – I often lie awake in bed or wake up in the early hours with my head brimming full of all the things I need to do. To remedy this, I keep a notebook by my bed so I can empty my thoughts onto paper and drop off to sleep knowing I won’t forget anything. Exercise – I probably don’t need to remind you that physical activity releases endorphins, which reduce our pain receptors and trigger positive feelings. Try yoga – The relaxation and breathing techniques involved in yogic practice send a calming message to the immune and nervous systems. The rhythmic, flowing movements also enhance the functioning of the lymphatic system, the body’s defence mechanism that balances our internal fluids and aids our natural detoxification process.
• • •
BREAKOUT BUSTERS
• •
CUT DOWN ON SUGAR There is medical evidence to suggest that ingesting just 100g of sugar can reduce the immune system’s ability to function by as much as 50 percent for up to five hours. Sugary foods weaken the body’s ability to fight off infection, thereby increasing the risk of inflammation and breakouts. While a healthy immune system can heal a pimple in five to seven days, one weakened by sugar will struggle to combat the inflammation underlying your spots, meaning they may ripen for up to two weeks. CHOOSE THE RIGHT SKINCARE Synthetic fragrances, mineral oils and products that are too rich or not targeted enough for your skin type
Murad Rapid Relief Acne Spot Treatment, £17, murad.co.uk can all lead to breakouts, blackheads and pimples. Look at your routine as a whole instead of focusing on individual products and ensure you include something for antibacterial effect such as salicylic acid. Use an exfoliant containing alpha hydroxy acids (AHAs) and a product that hydrates and isn’t too oily. GET A FACIAL I’m talking steaming, extraction, gentle skin peels, exfoliation and more. When performed by a professional, all of these treatments will make a notable difference, and if you can do some at home too, such as a weekly face mask, then all the better.
Dr.Organic Tea Tree Cream, £5.99, hollandand barrett.com
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PROBLEM #2
ENLARGED PORES
PORE PERFECTORS
Caudalie Beauty Elixir, £32, uk.caudalie.com
Liz Earle Gentle Face Exfoliator, £16.50, uk.lizearle.com 120 NATURAL HEALTH
Dr Perricone, a dermatologist and certified nutrition specialist (perriconemd.co.uk), says: To put it simply, the size of your pores is proportional to the size of your oil glands, and the causes of most acne symptoms are also partly responsible for enlarged pores. When a pore becomes clogged by dirt and bacteria, the oil within it builds up and causes the walls to dilate to make room. Acne symptoms appear when pores cannot expand quickly enough to accommodate the increase in oil, but once they get big enough, the acne clears up. That being said, genetics and age are the two main contributors to enlarged pores. As we get older collagen begins to break down, causing our skin to lose elasticity, and this in turn makes our pores dilate because the skin tissue becomes more relaxed. Sun damage is a key factor in visibly ageing skin and causes inflammation. The thickening of the flared up skin cells can cause tiny cells to collect around the edges of pores and this is what makes them look big. In terms of genetics, people who have inherited naturally oily or thick skin are more likely to have large pores as their oil glands are more active, and, as a result, need a bigger opening for releasing oil. On the bright side, there are benefits to this type of skin – it retains more moisture which can help to counteract dry skin and visible wrinkles. In rare cases, some people have both dry skin and large pores which may mean they have seborrheic dermatitis. The emerging field of study known as nutrigenomics, which focuses on the relationship between diet and gene expression, offers a glimmer of hope, however. Using nutrigenomics, we can actually change the way genes are expressed and how that information is transmitted by manipulating our lifestyle, including what we eat. By consuming anti-inflammatory foods and avoiding pro-inflammatory ones, we can treat skin problems from the inside out. Whether it be as a result of poor diet or stress, when our blood sugar and insulin levels rise we can experience a significant increase in inflammatory chemicals on a cellular level, causing problems like acne (and everything that comes with it, such as enlarged pores) to worsen dramatically. To control your blood sugar and insulin levels, avoid sugary, starchy foods. Cold water fish that are high in omega 3 essential fatty acids, for example sardines, wild salmon and herring, act as natural antiinflammatories and work wonders for the skin’s health and appearance. Eating foods rich in vitamin B2, such
as spinach, eggs and mushrooms, can also help to reduce stress. To prepare the skin for topical treatments, it’s crucial to thoroughly cleanse your face twice a day, in the morning and evening. This eliminates any debris which, if left on the skin, can prevent topicals from doing their job. I would recommend a cleanser containing anti-inflammatory ingredients such as vitamin C ester and alpha lipoic acid (ALA), a fatty acid excellent at tightening pores. It is also wise to avoid harsh scrubs or extreme treatments, as they can be pro-inflammatory and damaging to the skin, leading to thinning over time. If you do choose to exfoliate, opt for a gentle product. By removing surface debris, dead skin cells and make-up, your face will not only look and feel younger and healthier, but also porcelain-smooth and glowing.
PROBLEM #3
EXPERT GUIDE
PALE & DULL COMPLEXION
We hear the phrase ‘glowing skin’ on an almost daily basis, but is that all-elusive glow actually achievable? We’re as keen to know as you are, so we asked two top skincare experts for their advice. Imelda Burke, founder of Content Beauty Wellbeing (contentbeautywellbeing.com), says: A bad complexion is usually caused by diet and lifestyle issues and can be an indication of a number of problems, one being a lack of iron. Iron is needed for producing red blood cells which provide oxygen to the entire body, including the skin. To increase your levels, up your intake of iron-rich foods such as dark green leafy vegetables, organic meat and beans, and you could also consider taking a supplement. Vitamin C, present in oranges, red peppers and kale, aids the absorption of iron so try adding foods rich in both to your plate. If you’re looking sullen you may also be suffering from a vitamin deficiency. The skin loves a diet full of B vitamins and they’re great for achieving a glowing complexion. B1, B2, B9 and B12 are particularly beneficial, so it might be wise to start taking a B
complex vitamin. Copper, found in foods such as lentils, sunflower seeds, almonds and dark chocolate, and vitamin C are also good for keeping skin plump and radiant. This might seem like an obvious one and not something that will apply to a lot of Natural Health readers, but I think it’s worth mentioning nonetheless. Smoking is seriously harmful to the skin as the ingredients in cigarettes constrict the capillaries, reducing the amount of nutrients and oxygen that it receives and diminishing that healthy glow. So, if you’re not a smoker yourself, then you can at least tell someone else to quit for their skin’s sake! Rose Brown, founder of PHB Ethical Beauty (phbethicalbeauty.co.uk), says: Exercise is key for a healthy complexion as it helps to release trapped toxins that contribute to dull skin tone – you could see it as cleansing your face from the inside. The increased blood flow from physical activity also helps to nourish skin cells and keep them vital, and exercise is effective for relieving stress which can be a major factor in bad skin. I also strongly recommend exfoliation. One of the most common causes of dull complexions is dryness – the dry skin needs to be sloughed away in order to reveal the fresh, bright layer beneath it. Exfoliating also creates a clean canvas for topical products to penetrate into, but don’t overdo it or use an exfoliator that is too harsh, as this may cause inflammation and irritation which will diminish your efforts.
BRILLIANT BRIGHTENERS
Dr.Organic Dead Sea Mineral Hydrating Radiance Elixir, £10.99, hollandand barrett.com
JĀSÖN Lightening Vitamin K Crème Plus, £21.99, jasonnatural care.co.uk NATURAL HEALTH 121
PROBLEM #4
DRY & FLAKY SKIN Cheryl Cole, vice president of the FHT (fht.org.uk), says: We all inherit our base skin type, whether it be normal, dry, oily, combination or sensitive, and this is what ultimately determines our outward complexion and rate of ageing. Certain skin characteristics can be changed, however, for better or worse, depending on our lifestyle and skincare choices. The classic symptoms of dehydrated skin are a rough feeling and taught texture. The complexion is often dull and can have a silvery sheen when caught in sidelight, and fine lines are also more apparent. Fortunately, dehydration is often a temporary issue caused by external factors that are relatively easy for us to manage. The environment that we live and work in can be particularly damaging, with central heating, air conditioning and the sun all taking their toll on the skin’s hydration levels. When it comes to your daily skincare regime, avoid products that have a stripping effect and instead look for ones with a humectant action, which will help to retain and attract moisture to the skin.
MIRACLE MOISTURISERS
Sun protection is also a must. Choose a product with a five star UVA rating and the appropriate factor for your skin type and holiday destination, and don’t be afraid to consult a pharmacist or GP if you’re unsure. As I tell my clients, a factor that is unnecessarily high for your skin won’t cause any harm, but one that is too low will result in sun burn and increase your risk of skin cancer. It is important to bear in mind, however, that internal issues can also contribute to dry skin. These causes tend to be more difficult to address as they are predominantly genetic or cellular in nature. But all is not lost, as you can influence certain internal factors by watching what you consume and managing your stress levels. Our skin cells require a good balance of micronutrients and water for optimal function, and vitamins A, E and C are particularly beneficial. Your levels of these can be boosted by increasing your intake of water and eating good quality, natural foods, including plenty of fresh fruit and vegetables. One of the easiest ways to ensure that you are getting a good range of vitamins in your diet is to try and eat all of the colours of the rainbow! Stress also affects the skin’s health and appearance, so take time to exercise, unwind or have that heart to heart with a friend or family member that will make you feel better. Finally, be aware that alcohol and certain medication can result in dehydrated skin, so you might need to ramp up your efforts to combat it if you’re consuming either of these.
Try it at home Aveda Botanical Kinetics Intense Hydrating Soft Creme, £35, aveda.co.uk
This Works In Transit Skin Defence, £29, thisworks.com 122 NATURAL HEALTH
Why not give your face a quick and simple hydrating boost without having to step inside a beauty salon? After a warm shower and without drying your face, gently stroke the skin with your fingertips until all of the water has been absorbed. Next, combine a teaspoon of honey, a dash of olive oil and a handful of oats in a small bowl and apply evenly over your face and neck. Leave it on for five minutes and then, using your fingers, make light, circular movements all over before rinsing off. Your skin should now be silky smooth and ready for your favourite serum and moisturiser.
PROBLEM #5
EXPERT GUIDE
HYPERPIGMENTATION Dr Murad, board-certified dermatologist and founder of Murad Skincare (murad.co.uk), says: Hyperpigmentation, freckles and age and post-acne spots are all signs of melanin coming to the surface of damaged skin, and factors that can contribute to these include the sun, ageing and hormones. To reduce the risk of this happening in the first place, it’s important to build up the skin’s barrier function from the inside out. A healthy, balanced diet is key and you could also consider taking supplements to strengthen your skin from within. Once pigmentation spots do reveal themselves, reach for topical products that are high in vitamin C as it has been shown to be effective in reducing hyperpigmentation and providing powerful antioxidant protection. Murad’s Environmental Shield range, for example, has been designed to heal and repair damage caused by external factors, reducing the appearance of pigmentation and dark spots while preventing more from forming. Make sure you always shield yourself from the sun to prevent further harm and stop existing pigmentation getting worse. One of the best foods for combatting sun damage is pomegranate as it contains polyphenols such as ellagic acid. Eat the fruit itself or take it in supplement form. It’s important to wear sunscreen every day even when it’s cloudy or dull outside because UVA rays (the ones responsible for premature ageing, skin cancer and pigmentation) are active all year round and at the same strength no matter what the weather. I also recommend using products that gently exfoliate to remove the pigmented cells while boosting cell renewal. This will encourage new, undamaged cells to come to the surface and speed up the healing process.
SKIN SAVIOURS Elemis White Brightening Even Tone Serum, £64, elemis.com
Eminence Organic Skincare Citrus Exfoliating Wash, £31, theskinsmith.co.uk
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PROBLEM #6
ROSACEA
Joanne Evans, skincare expert and facialist at Skin Matters (skin-matters.co.uk), says: Rosacea is a skin condition that is often misunderstood and mainly affects the face, leading to redness, irritation and in some cases small bumps or pimples. A lot of people come to my clinics to try to understand and manage their rosacea but the truth is there is no singular cause. Many things can trigger it and it is not always reversible. Like dermatitis, it is a direct irritation of the skin by an external agent and causes can include topical creams, cleansers, dirt, heat and make-up. Although rosacea cannot be remedied with immediate solutions, by understanding the triggers 124 NATURAL HEALTH
and how to manage it, you can minimise its effects. This condition is the result of a reaction within the skin’s capillary walls which occurs when they weaken and fail to expand and contract. This action typically cools the skin and helps it to maintain a healthy temperature, so when it’s not happening, the skin constantly tries to flush itself. It then becomes overworked and hypersensitive to internal and external forces, whether it be bad health, the weather or your make-up. Key irritants include hormone imbalance, allergies, high temperatures (both internally and externally), poor diet, a weakened immune system and dry or congested skin. At its worst, rosacea leads to an uncomfortable sensitivity that reacts to everything and anything and sufferers will often develop painful pimples or even acne. If you begin to notice hotspots (the chin is a common one), it is important to embark on a regime designed to strengthen your skin. In an attempt to reduce the effects, a lot of my clients turn to a myriad of face creams and skincare products, which, while well intentioned, can in fact make their rosacea worse. It is key to avoid products that dry the skin, such as those containing fragrances, and choose anti-inflammatory ones with mild ingredients. A regime that will effectively reduce the impact of rosacea should include plenty of antioxidants, both topical and internal. Those like vitamins C and E inhibit oxidation which can irritate the skin and trigger rosacea. Probiotics are also useful as are vitamin-infused moisturisers (providing they are unscented). Using an oil that contains lots of fatty acids to cleanse your face will help to keep your skin clean without causing unwanted side effects while consuming omega 3 will regulate oil production and boost hydration. You should avoid scrubbing your skin as nothing will irritate it more but exfoliation isn’t completely off the cards – just make sure you choose a gentle product, preferably one containing lactic acid.
COMPLEXION CALMERS
Aurelia Calming Botanical Essence, £42, aurelia skincare.com
Oskia Perfect Cleanser, £32.50, oskiaskincare.com
NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 13:36 Page 125
NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 13:36 Page 126
BECOME A RELAXATION TEACHER Or just learn to relax yourself
• THE ART OF FINDING STILLNESS AND CALM Relaxation and Daily Awareness Workshop A unique one day certificated teachers workshop with Buddhist monk
Ven. Lama Ngedon Drime (shri sadhu dharmavira) This unique workshop contains all the relaxation techniques needed to experience the wellbeing that comes through a life that is stress and anxiety free. This course was created for those who wish to teach others to be stress free. But, anyone who would like to attend for their own personal wellbeing, is very welcome.
• Booking now for workshops In London. To ensure quality teaching, workshops are limited to a maximum of 8 participants To receive full details about the workshop and its benefits, please telephone: 01723 862 496 (calls taken between 8am - 6pm, 7 days a week)
VEN. LAMA NGEDON DRIME (shri sadhu dharmavira)
Stars
Find out what October has in store for you with Marjorie Orr
LIBRA
Sep 24 - Oct 22 You’ll be stepping out with renewed vigour and won’t go unnoticed. Behind the scenes you’ll be busy planning and preparing key projects, and treading lightly at home will help to ease tensions. Money will start to roll in more freely and you’ll be whizzing around with a can-do attitude. SCORPIO Oct 23 - Nov 22
Fun friends won’t let you sit idly – instead, they’ll make you feel like a million dollars. Using a lighter tone in important discussions will lead to faster agreements. On the 10th, Jupiter will move into your star sign and stay put for a year which will work wonders for your morale.
SAGITTARIUS Nov 23 - Dec 22
Your enthusiasm and physical energy will be high, so your mood won’t be easily dented regardless of any obstacles that get in your way. A cash-related or personal matter will require you to keep your cool – saying too much won’t help.
GEMINI May 21 - Jun 21
Try to accept what you can’t change and reorganise things at home. In the second half of the month you’ll be feeling healthier and happier and finding that those close to you are being more supportive. You’ll sparkle socially, with loved ones showering you with attention.
CANCER Jun 22 – Jul 23
You’ll be revved up but won’t want to stray too far from home. Charm and kind words will get you further than digging in your heels with a close partner. Later in the month you’ll be seeking fun and self-doubts will be pushed to one side.
AQUARIUS Jan 21 – Feb 19
LEO Jul 24 – Aug 23
Have faith that your undercover efforts aren’t going to waste. Lucky Jupiter will be crossing your midheaven and whatever you attempt at work or elsewhere in your life should work out better and more easily than you expect.
You’ll be spending and intent on making more money. Loved ones may be more demanding which will grate, but be generous and you’ll reap the rewards. From the 10th a happier, more laidback mood will emerge at home and over the next year you’ll become more content within yourself.
PISCES Feb 20 – Mar 20
VIRGO 24 - Sep 23
You’ll be coasting along in style with compliments and special invites being thrown your way. Any hunches you’ve had will prove to be correct and you’ll start to feel more settled within yourself. Later in the month you’ll be forging ahead with plans.
Close partners will be by your side supporting you. Sorting out confidential agreements will preoccupy you until the 23rd but persistence will pay off. You’ll then enter a year-long phase of high enthusiasm and grand plans, and your bubbly approach will motivate loved ones.
CAPRICORN Dec 23 – Jan 20
ARIES March 21 - April 20
Raise your sights and think big – this isn’t the time to be cautious. You’ll take the lead and insist others follow, and will be rewarded with praise. Open up and let your vulnerabilities show. Over the next year you’ll widen your circle of friends considerably.
TAURUS Apr 21 - May 20
You’ll need to be determined and selfdisciplined this month and staying fit will be important. The love and affection of your significant other will be on offer and you’ll be in demand socially. After the 12th you’ll have better luck with money.
Try to be patient and strategic about differences at home and take the roundabout route. A tolerant approach will lead to better outcomes. Your finances will improve thanks to your stalwart efforts and a lucky encounter.
Marjorie Orr is one of the world’s leading astrologers, with more than 25 years’ experience. For a personal consultation with Marjorie visit star4cast.com
For your personalised stars from Marjorie call 0905 072 3804 or speak to one of her psychics – call 0906 539 0201. Calls to 0905 cost 75p per min, 0906 cost £1.50 per min; from a BT landline/mobile costs will vary, 18 plus. All calls recorded for your protection and security.
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NATURAL LIFESTYLE
Bug Buster Pure Essential Oil Blend
Cream Cleanser 100ml £8.95 Cream cleanser to gently cleanse nourish and hydrate the skin, dissolving make up and removing excess oil.
Keep colds and flu at bay this Winter with Base Formula’s Bug Buster essential oil blend. This 100% natural oil contains French Lavender. Tea Tree, Lemon, Myrrh, Plai and White Camphor to support the immune system and maintain healthy airways! 10ml £6.60 www.baseformula.com
Pure Chilean Rosehip Seed Oil 50ml £22.99 Pure Chilean Rosehip Seed Oil to nourish and regenerate the skin deep down. Use on scars, stretch marks, fine lines and sun damaged skin.
After Dark Skin Revival
Anti-Ageing Day & Night Cream 50ml £15.99 Anti-Ageing Day & Night cream to protect from harmful UVA rays during the day, and hydrate the skin while you sleep.
kissthemoon.com
Our NEW Rosehip Discovery Set 50ml £12.95 Our NEW Rosehip Discovery Set contains our most loved skincare products in handy mini sizes. Great for travel, trial or as a gift for someone special. Set contains: · Cream Cleanser 20ml · Rosehip Seed Oil 5ml · Anti-Ageing Day & Night Cream 20ml Buy online or at selected independent health stores. For more information visit
All available at: www.riorosa.co.uk
Skin smoothing sugar AHAs, softening mango butter & sleep-inducing GLOW essential oils to exfoliate your face before bed & encourage overnight cell renewal. RRP £35. Stockists: kissthemoon.com, Baar & Bass, lovelula.com
Bee Health Propolis Propolis is a natural substance collected by honey bees from buds and trees containing tree resin, essential oils, waxes and bioflavonoids. Propolis offers an array of benefits for many ailments and is one of nature’s richest sources of bioflavonoids for immune support. www.beehealthpropolis.com/stockists
TO ADVERTISE PLEASE CALL OUR TEAM NOW ON 01206 506261
1.6 NH SEPTEMBER 17 Classifieds v2_NATURAL HEALTH 25/08/2017 13:32 Page 129
EMBRACE NATURAL LIVING
Nutritionist Resource supports your wellness journey by connecting you with expert advice and qualified nutritionists in your area. Members are encouraged to expand on their unique service, so you can make the right decision for you. www.nutritionist-resource.org.uk
Regenerating Face Wash - 98% Natural, 70% Organic. 125ml £19 Experience the gentle yet effective cleansing action of this naturally foaming (SLS free) face wash gel. Organic rose and orange water, MSM, omega rich plant oils plus skin brightening Vitamin C leave the skin refreshed, softened and revitalised. Suitable for daily use. Follow with Rose Renew serum whilst skin is damp for best results.
Regenerating Serum - 98% Natural, 80% Organic. 30ml £34 Take in the exquisite aroma of roses whilst applying this botanical hyaluronic acid serum, loaded with carefully selected plant actives to help brighten, hydrate and regenerate the skin. Lightweight gel formula refreshes and tones, suitable for daily use. Pairs perfectly with our rich and luxurious regenerating face cream for a complete and hydrating solution.
Foodie Flavours Foodie Flavours’ Natural Raspberry Flavouring has proved one of their most popular flavours. Absolutely crammed with raspberries, this 100% natural flavouring is Gluten-free, Egg-free, Dairy-free, no added sugar and made in the UK. For baking, desserts, drinks and much more. Available from www.foodieflavours.com and Lakeland. RRP £3.99
Regenerating Face Cream - 98% Natural, 70% Organic. 50ml £32 Give your skin the protection it deserves with our rich rose based face cream with it's unique combination of botanical actives and powerful anti-oxidants. AHA’s and rosehip seed oil help renew the skin for an ultra smooth and soft complexion. Can be used daily for normal to dry skin types and as a renewing night cream particularly for combination to normal skin.
Regenerating Eye Cream - 100% Natural, 70% Organic. 15ml £32
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Jane is the author of Wellbeing & Mindfulness, The Energy Secret, The Weekend Healer and many other wellbeing titles. See her Amazon author page.
Point the finger of blame at the people you’re jealous of, people you can’t stand, people who have
disappointed you
Question
JANE ALEXANDER Our holistic hero says don’t believe your thoughts I first discovered Byron Katie while on retreat in Greece with Serenity Retreat (serenityretreat.co.uk). Or rather I should say that Byron Katie found me. I noticed a book sitting beside me on the bench. “Hey, whose book is this?” I asked, but nobody claimed it. “Looks like it’s meant for you,” said Kim Bennett, the retreat leader, with a knowing smile. The book was Loving What Is, and the author was Byron Katie, an incredible woman who has been teaching what she calls The Work since 1992. Its aim is to free people from stress, frustration, anger and sadness. It grew out of Katie’s own depression and suicidal despair. In 1986, when she was 43, Katie checked herself into a halfway house. A week later she had a life-changing experience – an enlightenment, if you like. “I discovered that when I believed my thoughts, I suffered,” she says. “But when I didn’t believe them, I didn’t suffer, and that is true for every human being. Freedom is as simple as that.” The Work is simple, deceptively simple. The first step is to identify the thoughts that are causing you stress. It could be anything – from people who annoy, upset or confuse you, right through to huge global issues that freak you out. Katie invites you to write down the thoughts and stories that run through your head, being as petty and judgemental as you possibly can be. “Point the finger of blame at the people you’re jealous of, people you can’t stand, people who have disappointed you,” she says. Then she invites you to meditate upon what you’ve written down. 130 NATURAL HEALTH
The format couldn’t be simpler – just four questions. Is it true? Can you absolutely know that it’s true? How do you react, what happens, when you believe that thought? Who would you be without the thought? It marked a distinct turning point for me. I had wasted so much time making assumptions, making judgements, blaming other people. Yet as soon I turned the spotlight of enquiry on their behaviour, I realised that I had absolutely no right to judge. All those irritating, ‘bad’ qualities? I shared them. I was simply looking at my own shadow. All that fear, depression, anxiety? I was stressing myself out about things that were either long gone or might never happen. Recently I was sent a copy of Katie’s new book, A Mind at Home with Itself - Finding Freedom in a World of Suffering (Rider, £12.99). It was a timely nudge as little anxieties had been creeping back in. Was I going to have enough money? Would my son get the grades he needs for university? Also big fears around violence, bigotry and ecological disaster starting rearing their heads. As I read, I remembered how to free myself. It’s not always easy, as the truth can often be hugely painful for the ego. As Katie says, “Here’s the bottom line: suffering is optional. If you prefer to suffer, go on believing your stressful thoughts. But if you’d rather be happy, question them.” I highly recommend all of Byron Katie’s books. However what I really love is that the Work is available for everyone, for absolute free, on her website (thework.com). Is that true? Absolutely!
NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 13:36 Page 131
NATURAL HEALTH OCTOBER 2017 ad master_NATURAL HEALTH 25/08/2017 13:36 Page 132