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Welcome

It’s a really interesting time in the world of wellbeing. So many developments in technology and studies around the world are leading to an advancement in treatments for all kinds of conditions, including cancer. I had the pleasure of speaking to Dr Nasha Winters at the inaugural Health Optimisation Summit last September, and it was one of my most enjoyable interviews of 2019. Not only is Dr Winters an inspiration due to her own story of overcoming stage 4 cancer, but she’s helped thousands of people around the world, both individually and via the training she does with other doctors so even more people can benefit from her holistic approach. We chatted non-stop for the best part of 45 minutes and her words were all informative, insightful and useful – so much so that I had a difficult time editing them down, hence why our feature, ‘I reversed stage 4 cancer’ (p32), spans six pages!

My other favourite interview of last year was with personal trainer Jessie Pavelka, who began his meteoric rise to fitness fame on America’s The Biggest Loser, followed by Fat: The Fight of My Life in the UK. Our interview ran in the January issue (order back issues at shop.kelsey. co.uk), and this month he starts a new column for us – The Mindful Coach (p59) will look at fitness from a more holistic, mind-body approach rather than just the physical side. This is very much what his work is now about, and sits well with the new decade’s fitness trend of finding more connected ways to not only work out but live life. Let us know what you think at topsante.talkback@kelsey.co.uk.

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THE TOP SANTÉ MANIFESTO

We believe every woman has the ability to maximise her health and beauty at any age, regardless of health history.

With a balanced diet, effective exercise and a positive mindset, you can stay younger for longer, inside and out.

We’ll bring you the latest information on wellbeing, fitness, ffood and beauty, empowering you to make informed choices now and for your future health.

What’s go one before can’t be undone or redone, so let’s leave it in thee past and focus on what can be changed today!

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FEBRUARY 2020

INSIDE THIS ISSUE...

HEALTH

Get the latest news and healthy tips.

See page 39

20 Doctor you! Home health tests you need (and those you don’t).

27 Beat pain naturally – discover the amazing beneďŹ ts of CBD. 32 “I reversed stage-4 cancer.â€?

39 How to have a healthy heart.

42 Lower your blood pressure.

46 Eat well to cut cholesterol.

54 5 quick moves to get a at stomach.

62 6 simple steps to stay ďŹ t all year.

6

TOPSANTÉ

EVERY MONTH 09

Your healthy start News and tips for February.

14 Ed’s edit The latest healthy lifestyle products – all in rose gold.

104 Ask the experts Good advice to help you with stay ďŹ t and have beautiful hands.

111 Loving the healthy life Your letters and tips.

114 A word with...

Green People’s Charlotte Vøhtz.

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FRONT COVER: TWINKLE IMAGES.

16 6 ways to ourish this February Maximise the last days of winter.

20 Dr You Discover which home health tests are worth giving a try.

24 My Life In Health With actress Teri Hatcher.

27 Let’s Talk About... CBD Find out how it reduces pain.

32 “I reversed my stage 4 cancer�

Meet the naturopathic doctor who uses holistic methods.

39 Protect your heart The latest heart health news.

42 Know your numbers Heart stats you need to know.

46 Your healthy heart diet Eat to protect your ticker.

50 Relax to the max Why relaxation helps your heart.

65 Your adventure starts here Delve into our travel section!

68 Walk your own way Different ways to tackle the famous Camino de Santiago pilgrimage.

72 6 reasons to go solo How travelling alone opens up a whole new world to you.

75 Pausing for breath A retreat for menopausal women.

FITNESS

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52 Fitness news Discover some great wellbeing events this month.

54 Fab abs Tone up at home with a routine from fitness inspiration Krissy Cela.

59 The Mindful Coach Create your own culture of wellbeing with PT Jessie Pavelka.

60 Stay motivated If you’re struggling to keep going with your fitness plans, try our six tricks to keep you on track.

62 My health 180 Read how a former aerobics instructor went from size 10 to size 24 and then back again!

And get it delivered to your doo It costs just £12 for six issues!

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BEAUTY 78 80 85 86

Beauty news Discover new nourishing products for your skin and hair.

It’s a curl’s world Tips and tricks for an awesome head of curly hair.

Your make-up masterclass Learn how to apply mascara.

Beauty toolkit Products packed with roses.

Bowls full of goodness.

See page 90

FOOD 88 90 97 98 Get your curls looking fabulous.

See page 80

You can do b etter than a takeaway!

See page 98

Food news Fairtrade goodies and coffee with extra benefits.

Food to Suit You – soups Look after your health with warming ingredients.

The mindful drinker Columnist Sam Rice looks at alcohol and allergies.

Have a fakeaway Try healthy versions of your global favourites.

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Y O U R H E A LT H Y

FEBRUARY Feel great in body and mind with the latest stats, studies and produ ucts.

WORDS: LIZZY DENING. PHOTOGRAPHS: TOM CRITCHEL, SHUTTERSTOCK AND GETTY IMAGES.

WOMAN’S BEST FRIEND! Want to live longer and be healthier? Consider getting a pooch! Dog ownership has been associated with a longer life, with a 33 per cent lower risk of early death for heart attack survivors, and 27 per cent for stroke survivors, compared to living alone. It’s thought that these impressive results stem from the combination of increased exercise and also a boost in mood that a furry friend can bring. These conclusions have been drawn from some enormous studies, including one in Sweden featuring almost 182,000 participants, so if you’ve been looking for an excuse to let a hound into your life, the evidence looks solid.

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'$ !$23 3'(-& '.+# .- (- +(%$ (2 $ "' .3'$1Ph Audrey Hepburn

LOOK AFTER YOUR GUT

With gut health still a hot topic, Boots has launched a new range of Good Gut supplements (from £6.99, boots.com). They all contain friendly live bacteria as well as biotic cultures to support a healthy microbiome. The range includes supplements designed for hair and nails, as well as a formulation for children.

KETO DIET CAN CUT FLU RISK The high-fat, low-carb ketogenic diet has been linked with a lower risk of getting flu, according to Yale University. The diet, which is mostly fats, non-starchy beg and some proteins, helps to activate certain cells in the lungs that enhance mucus production from airway cells and effectively trap the virus.

MINDFULNESS HELPS WITH TINNITUS

February 3 marks the start of Tinnitus Awareness Week.

This condition is experienced by one in three of us throughout our lives. If you’re suffering, you might be interested in research from the University of Bath, which found that mindfulness can provide relief. Patients who tried mindfulness-based cognitive therapy (learning how to allow and accept tinnitus rather than fighting it) experienced a reduction in severity as well as distress, anxiety and depression. Visit tinnitus.org.uk for more information.

A HOT CUP OF HEALTH!

KINDNESS IS GOOD FOR WELLBEING

February may be the month of romantic love l but a study has found that everyday kind ness ore from strangers or friends can be even mo powerful when it comes to your wellbeing.

Anything from a supportive comment to helping carry bags or holding open doors can trig gger feelings of love, helping improve health, happinesss and even the ability to express yourself.

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Tea drinkers rejoice! A study combining the results of 24 individual studies has revealed people who drink tea have more, and healthier, strains of gut bacteria. Best results, according to the publication Nutrients Journal, go to those who drink four or five cups of green tea per day.

We love Teapigs Mao Feng Green Tea Bags (£11.45 for 50, teapigs.co.uk), which have a light and refreshing taste.

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HEALTH | NEWS

*REGENOVEX

66%

...of people say that the weather affects their joints.*

WHY DO WE HAVE NIGHTMARES?

Waking from a bad dream with your heart racing is unpleasant, but now Swiss scientists can finally explain the purpose.

It turns out that nightmares are prepping the parts of your brain that deal with fear, making you more alert and able to tackle tough situations. It’s hoped this discovery will pave the way for dream-based therapeutic methods for solving anxiety.

TOPSANTÉ 11

HEALTH | NEWS

READING LIST Get stuck in to the pages of these titles for a healthier, happier you.

The emotional one Own Your Self, by Kelly Brogan MD (£20.99, Hay House) Often when we feel angry, sad or anxious, we worry that these feelings are not good for us. Psychiatrist Kelly argues otherwise, suggesting a medication-free method for engaging with our deepest emotions.

The yoga one Yoga for Women, by Shakta Khalsa (£16.99, DK) This simple guide to bringing calmness, flexibility and joy into your life will help reduce your risk of osteoporosis, thyroid disease and a multitude of other nasties, all by

practising this ancient art. It contains advice for every woman including new mums and those in the menopause.

The peaceful one How to Find Calm, by Sophie Golding (£12.99, Vie) February is a good month for some quiet time on self-reflection, and this book is the perfect aid. It’s full of soothing statements and practical tips to help you rebalance your mood and find inner calm.

The fitness one Transform Your Body With Weights,

by Chloe Madeley (£16.99, Bantam Press)

APPY AND YOU KNOW IT

Flow Patients can wait up to eight weeks to see a doctor about mental health concerns according to NHS figures, so anything that can help in the meantime is to be embraced.

That’s why we were pleased to discover the free app Flow, which has a chatbot therapist to offer self-help techniques, mood tracking, meditation exercises and more.

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Richard and Judy’s daughter is all grown up and gaining a reputation as a fitness expert – it just takes one look at that taut tummy to see why! Follow these simple plans to achieve your goals – whether you’re looking to lose weight or gain strength.

The relaxing one Mindfulness at Work and Home,

by Gillian Higgins (£9.99, RedDoor Press) A beginner’s guide to mindfulness, this book promises to help you sleep and reduce everyday stress. Learn to tame your inner critic, overcome fear and nip anxiety in the bud with lots of tips and quotes from experts.

TOP OF THE PODS

Making Sense with Sam Harris is a great way to start your morning in a thoughtful fashion. The philosopher, neuroscientist and bestselling author delves into some fascinating and thought-provoking ideas, looking at the human mind, covering anything from how plagues happen to the science of the workplace.

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Had enough of being overweight?

Are you constantly struggling to achieve a healthy and sustainable weight? How many diets have you tried and failed, feeling totally frustrated and not knowing what to do next? If you are at the point where ‘enough is enough’ read on!

Rachel Ricketts, Weight Loss Consultant

It

can be extremely frustrating no matter what you do, you just can’t get to the weight you want to be. If you have reached the stage where enough is enough and you want to get your weight under control once and for all, read on!

Improving your health h and wellbeing None of us need to be reminded how being overweight can affect so many different areas of one’s life, to name just a few: appearance, self-esteem, health, well-being and fitness. It is one thing knowing this, but what do you do when you feel you have tried everything?

Feeling and looking better As the weight falls off, time after time clients remark how much better they feel about themselves and how their energy levels have increased. Typical health improvements include blood pressure, cholesterol and blood sugar levels returnin ng to normal ranges and aches and pains reducing or disappearing!

With an average weight loss of 7-14lb a month for clients and hundreds of hand written testimonials and reviews, Rachel’s results speak for themselves.

Help is at hand to resolve your weight problem! Rachel and her team have helped over 7,000 clients of all ages to reduce their weight successfully with the Metabolic Weightt Loss Programme. Many come to see he er as a last resort and are delighted to havve h weight i h achieved and successfully maintained the they want to be.

A sustainable way to lose and maintain your weight The Metabolic Weight Loss Programme is designed to help you make the necessary changes in your eating habits, increase your metabolic rate and to be able maintain the weight that you want to be. It is structured, easy to follow and there are no pills, diet shakes or meal replacements.

Clients often comment on just how C impressed their doctors or consultants are with their weight loss and health improvements. ‘My doctor is very happy - I’ve been able to come off blood pressure and cholesterol medication.’ Another client’s doctor said, ‘All my lady patients on thyroid medication are struggling to lose weight, but you’ve lost 2 ½ stone despite being on thyroxine!’

One-to-one support

TTime and again, clients comment thaat they couldn’t have lost their weight without the Metabolic Weight Loss Programme, personalised support and d encouragement of Rachel and her team.

Consultations are available every 7-10 days with email support as needed. For those who are not able to visit the centre, a very successful remote support service is provided throughout the UK and overseas. Distance is no object!

Call now for a free consultation – absolutely no obligation.

01342 327396 www.rachelrickettsweightloss.co.uk

Editor Katy Sunnassee selects her pick of the best new fitness, beauty and lifestyle bunch, all in gorgeous rose gold.

Brilliant body smoother

KITCHEN UPDATES The new Beko Cosmopolis range is inspired by 50s and 60s fashion. The gorgeous Kettle and Toaster (£69.99 each, currys.co.uk), feature a white geometric pattern and rose gold trim. The 1.7 litre, 3KW kettle has an anti-limescale filter, while the toaster has extra-wide slots, perfect for bagels when you need some comforting carbs!

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FIRMING YOUR FACE There are lots of facial gadgets around but the e Opatra Synergy Rose a.

LTE (£5,999.99, opatra com) is one of the besst, as you’d expect from the price. It combiness LED, infrared and heat therapies to stimulate collagen production. The Green LED targets dark circles and pigmentation, while the Red LED helps products penetrate more deeply into your skin.

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Y

BE

There once was a time all interesting skincare products were for face ST only, with our poor BU bodies having nothing than basic creams and lotions. But bodycare has gone up in the world, so expect to see a lot more serums and oils this year. This Firm & Replenish Body Serum from Aurelia (£48, lookfantastic.com) was one of the first body serums.

I’ve been using it for a while now and absolutely love it. Enriched with African botanicals of baobab and kigelia Africana, along with essential fatty acids, shea and cocoa butters, it glides on and leaves my body feeling soft and nourished, even during winter.

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HEALTH | FAVOURITE THINGS

WATCH OUT!

MAKE IRONING IRRESISTIBLE! Confession: I do as little ironing as possible (stretchy fabrics are a godsend) but the new Ultimate Pure Steam Iron from Tefal (£159.99, amazon.co.uk) makes light work of it. The Micro-Scale filter produces 100 per cent filtered steam. It’s great for delicate garments thanks to the Durilium Airglide Autoclean soleplate. Plus it’s streamlined and un-clunky and looks fab in black and rose gold.

WINTER SKIN SAVIOUR Another great winter skin saviour is Jane Scrivner Skin Elixir (£29/30ml, janescrivner.com).

Rich in essential fatty acids thanks to nine skin-loving oils, including jojoba, sandalwood, frankincense, myrrh and sweet orange, the hydrating formula boosts collagen production, rebalances sebum and replenishes lipids to maintain and fortify skin’s natural barrier function.

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I’m coveting the new Apple Watch Series 5 in Rose Gold (£399, ao.com), which has a plethora of new features. The retina display is now always on, so no need to flick your wrist to activate the screen – yet the battery life is 18 hours, which is good. It also has a compass, perfect for runing and hiking, is water-resistant and monitors your heart rate, alerting you to anything irregular.

Genius!

A CLOSE SHAVE I never liked the plastic handles and wide, bulky heads of razors supposedly designed for women – I’d nick my husband’s Gillette with it’s easier-to-hold metal handle and compact head that, in my opinion, suits a wider variety of body parts! But for the past year I’ve not had to steal his razors thanks to Friction Free Shaving (FFS), the world’s first shaving subscription Rose service for women. The R model (£9 a month, friction freeshaving.com) has a sleek handle and small heads with six blades.

TOP OF THE TEES T

Sportwear brand Merrell uper has designed this su Sunsets cute Summits and S om), just Tee (£25, merrell.co in time for upcoming Spring hikes. Made from a end, the cotton polyester ble shirt is form-fitting yet y breathable, with an original Merrell graphic design.

TOPSANTÉ 15

ways to

FLOURISH THIS FEBRUARY! Get yourself prepped for a fabulous spring with our guide to maximising the final weeks of winter.

A

S WINTER LINGERS ON, IT’S EASY FOR MOTIVATION levels to dip. We’re big fans of some soul-soothing hibernation though, and sometimes holing up with a pile of blankets and your favourite feelgood movie is exactly what you need!

But February is also an ideal time to sow the seeds for a fabulous spring – and we’ve found six fun ways to do exactly that. Mark these activities on your calendar right now…

FEB HOLD AN IMBOLC 1-2 CEREMONY

In ancient Celtic and Pagan calendars, February starts with Imbolc. ‘A ritual at this time helps you shake off winter and start moving forwards,’ explains Kirsty Gallagher, whose new book Lunar Living: Working with the Magic of the Moon (£14.99, Yellow Kite), is published on April 2. ‘Imbolc is associated with Brigid, goddess of fire. It was traditional at Imbolc to light every lamp in the house at sunset.’

16 TOPSANTÉ

TRY THIS: ‘In the evening, take some time to write down what you’ve learned over winter. What are you most grateful for? What’s been your greatest lesson? Declare your readiness to begin to move into spring. Write a list of the seeds you are planting for the new season; all the things you’d like to see grow in your life,’ says Kirsty.

‘When you are ready, light your candle to welcome the light back in, symbolically feel yourself move out of hibernation and take that first step towards spring.’

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HEALTH | FEEL GOOD

FEB TUNE IN TO 9 THE MOON

TRY THIS: ‘A releasing ritual is a powerful ceremony to hold on a full moon. Write down all that prevents you from fully opening your heart, following your wishes and dreams and

living up to your full potential. Write all the doubts, fears and stories that stand in your way, and ask the power of the Leo full moon to help you to release it all.’

‘When you are ready to let it go, burn the paper and feel as though all these doubts and fears are going up in flames and being carried away.’

WORDS: ABI JACKSON. PHOTOGRAPHS: GETTY IMAGES.

Full moon ceremonies have surged in popularity, and Kirsty suggests using the Leo full moon on February 9 to give your spring intentions an extra boost.

‘This is a wonderful follow-on from Imbolc, as the Leo moon also brings in

fire to move things along and reawaken your passions and desires,’ says Kirsty.

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FEB SHOW YOURSELF 14 SOME LOVE!

Whether happily partnered or flying solo, self-love is key.

‘Without self-love, we can’t create the conditions we need to thrive.

You are your single most valuable asset, because absolutely everything you want to create in this life starts with you. When you start treating yourself with love, not only do your thoughts, words and actions change but so does how the world responds to you,’ says Alice Carder, a self-evolution coach and EFT practitioner (alicecarder.com).

So this Valentine’s Day, introduce some new self-love habits. Alice recommends weaving in this simple practice – it’s especially useful if you’re feeling out of sorts or have a decision to make.

TRY THIS: ‘Place your hand on your heart, take a few deep breaths and ask yourself: ‘What do I need in this moment?’ Then wait for the answer.

You might be surprised by what comes up and part of you will probably want to ignore it at times, but when you start doing this (and honouring the answer), your relationship with yourself becomes stronger and your world begins to transform around you.’

Taking your yoga practice outside brings many benefits, from raised endorphins to improved focus.

FEB BRR-ING ON THE YOGA! 16 Did you know cold yoga is catching on as a

new trend? A chilly February morning is the perfect time to give it a go too – just grab your mat and head into the garden or a local park.

‘This will really get you energised. The fresh air and cold will activate your circulation, you’ll notice enhanced focus, and exposing your body to the cold is said to release endorphins too,’ says Sapphire Brown, a breath work and yoga instructor.

‘Doing any exercise in the cold can boost its benefits as your body will be working extra hard to keep warm.

‘Taking it outdoors where your feet are in connection with the ground helps you feel mentally grounded too,’ she adds.

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TRY THIS: Warm up gently first, as the cold can make your muscles and joints stiffer. ‘I would do a few cat/ cow movements (gently arching then flexing the back while on all fours), along with a few simple sun salutations,’ says Sapphire.

Next, try some plank poses, holding for five breaths each. Then, a boat pose is a great way to challenge the core. Sitting in the middle of your mat, bend your knees and place your hands behind them, then tip your weight back until you’re in a V position. If you can, try extending your arms so they’re parallel to the floor, and drawing your navel towards your spine and straightening your legs. You can then do any postures and poses you like, really. Some high lunges, followed by chair pose and a challenging eagle pose to finish would make a great, well-rounded routine.’

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HEALTH | FEEL GOOD

FEB BREATHE NEW 22 LIFE FROM WITHIN

More people are embracing the power of breathing exercises. In fact, 2019 saw a whopping 219 per cent increase in Google searches for breathing apps. But it’s not just stress and anxiety that it can help with – try using your lungs for an invigorating boost. Here is a simple exercise you can do at home. Sapphire calls it ‘shaking it out!’

TRY THIS: ‘I like to choose strong, upbeat drumming music for this. Keeping my eyes closed, I get myself into a deep shake, allowing my whole body to move. During the movement, I draw attention to the ‘in and out’ breath through my nose.

I encourage the inhales and exhales to be powerful and, whenever needed, I open my mouth to exhale, adding noise for that extra release,’ she explains.

‘Try it for 7-10 minutes. By the time you’ve finished, you’ll be buzzing with energy and totally uplifted!’

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FEB TAKE A LEAP! 29 It’s a leap year, so we have an extra day – ideal for thinking about any

‘leaps’ you’d like to make. Whether it’s a career change, or simply finding new passions, ‘creating space to reflect on where we’re at and tune into what we really want is the first step to creating intentional change,’ says Alice.

TRY THIS: ‘Take some time to list the different areas of your life, from friends, family and romance, to work, spirituality, personal development and joy. Aim for 8-10 areas that feel important to you,’ Alice suggests. ‘Then rate each area for how satisfied you are with it, 0 being the least satisfied and 10 being the most.

Go with your gut. This is a simple exercise that can show where you’re happiest and where there’s work to be done.’ Once you’ve done that, focus on why these changes are important to you. This helps give your goals deeper personal meaning, thereby fuelling your motivation to pursue them. TS TOPSANTÉ 19

DR YOU! Home health test kits have burgeoned over the past year and look set to continue to grow in popularity in 2020. Here are the ones worth doing, as well as those you can swerve!

F

ROM GONHORREA to gut health – there’s a home test for almost every health concern.

With the average wait for a GP appointment now more than two weeks*, it’s tempting to pop into a pharmacy or click to buy a test instead. And, depending on what you’re checking for, it can be a relief to carry out a test in the privacy of your home.

‘Self-testing allows users to seek help from their doctor earlier than they might have done,’ says Dr John Rees, who has more than 30 years’ experience developing medical tests for laboratory and self-test use. ‘An early diagnosis followed by early treatment can help with a positive outcome.’ But many medics are wary of the can of worms some

20 TOPSANTÉ

home test results may open.

‘Doctors often see these tests causing unnecessary worry for patients,’ warns Dr Richard Vautrey at the British Medical Association.

‘Often people are confused by the results, or the kits don’t give the “diagnosis” a patient was hoping for. Ironically, a patient may still end up going to see their GP to discuss the results – something that some private testing kit suppliers actively advise.’

But despite this, home-test health kits can be useful. The NHS is even trialling kits in certain areas, but urges people to check its website for advice beforehand (nhs.uk/ live-well/healthy-body/how-to-useself-test-kits-safely/).

Read on to discover which tests might work for you...

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HEALTH | TEST KITS

Menopause

The test: SELFCheck Menopause Test.

Cost: £14.49 for two, superdrug.com.

How it works: As menopause. approaches, ovarian function declines, causing the body to release more follicle stimulating hormone (FSH). Most menopause tests work by measuring these levels in your urine.

Like a pregnancy test, hold the absorbent tip in your urine stream, replace the cap, and wait.

Results: After 10 minutes.

Accuracy: As accurate as a hospital test.

Should you try it? Maybe. ‘The problem is that in perimenopausal women, FSH levels fluctuate wildly,’ says Kate Panter, gynaecologist and spokesman for the

WORDS: CATHY STRUTHERS. PHOTOGRAPHS: GETTY IMAGES. *ACCORDING TO PULSE’S ANNUAL SURVEY OF WAITING TIMES.

VAGINAL INFECTIONS

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British Menopause Society. ‘This gives you a snapshot but is not predictive of exactly when you will reach the menopause. FSH levels can vary from month to month and peak mid-cycle. If you decide to do a test, take two, at least 6-8 weeks apart between days two and four of your period.’

If your periods have stopped or are very unpredictable, that’s going to be difficult, so this isn’t for everyone. ‘This could be useful for some women, particularly younger women who may be going through early menopause or for women using the Mirena coil, which stops you from bleeding,’ explains Kate.

‘But I don’t recommend it if you are having menopausal symptoms, if you are on the pill or are taking progesterone.’

The test: Canestest Self-Test for Vaginal Infections Cost: £10.55, boots.com How it works: A simple swab test to determine your vaginal pH level. Insert the tip of the swab into your vagina (a bit like a tampon), rotate and remove.

Results: It’s pretty instant. Just wait 10 seconds before checking whether the colour has changed.

A higher pH indicates bacterial vaginosis, while a normal pH means your symptoms are probably caused by thrush.

Accuracy: 90 per cent.

Should you try it? Yes. It can be difficult to self-diagnose from symptoms alone. One study found that only a third of women who had bought an over-the counter yeast medicine actually had candidia (thrush). Symptoms of discharge and itchiness are often confused with bacterial vaginosis, which needs to be treated with antibiotics.

Being pregnant or menopausal can affect your vaginal PH, so don’t do the test in those cases.

GUT HEALTH

The test: Listen to Your Gut microbiome test.

Cost: £149, atlasbiomed.com.

How it works: By analysing bacteria in your faeces, this test tells you how well your gut microbiome is functioning. To take the test, scoop a small amount of poo into the test tube. Pack it back in the box and post it off to the lab.

Results: Up to two months. An abnormal microbiome may show less diversity of bacteria, or may show overgrowth of certain bacteria.

Accuracy: No stats, but Atlas claims the sequencing used is more sensitive than the method used in labs.

Should you try it? Maybe. ‘These tests are very useful for determining your gut bacteria diversity, which is a general marker of your gut health and this is pretty accurate,’ says Tim Spector, a leading expert in gut microbiome and professor of genetic epidemiology at King’s College, London. ‘The main problem is that everyone has a unique microbiome and it is hard to generalise the findings of the results, and so giving specific dietary recommendation based on the tests only is currently not scientific.’

If you do take the test, Tim advises focussing on your diversity score.

TOPSANTÉ 21

Stress

The test: Cortisol ‘Stress’ Test Cost: £79, thrivia.co.

How it works: Take a saliva sample four times during the course of one day to get a picture of your cortisol levels. Levels of this stress hormone rise in response to stress or danger, then fall. But if they stay elevated, your stress response system is always fired-up and it could affect your overall health.

Results: Within 48 hours. If any results come back unusual, the company will offer diet and lifestyle advice and suggest a visit to the GP. Accuracy: ‘The tests are accurate,’ says a

Thrivia representative, ‘and we use the same labs that NHS hospitals use to analyse their samples.’

Should you try it? Maybe, but beware of its limitations. It’s not just stress that affects your cortisol levels: eating, smoking, light and daily demands all have an impact. ‘What makes cortisol important for healthy functioning is its 24-hour (circadian) pattern, responsible for regulating multiple physiological systems,’ warns Dr Nina Smyth, of the Psychophysiology and Stress Research Group at the University of Westminster.

So there’s no such thing as a ‘normal’ level; what’s important is seeing a healthy cortisol pattern over an entire day.

URINARY TRACT INFECTIONS

The test: The Healthy.io Dip UTI test kit.

Cost: £10, plus £15 for prescription-only medicine if the pharmacist decides you need it.

Boots and Day Lewis pharmacies.

How it works: Pee in a ‘no-mess’ pop-up cup to collect a urine sample, then dip the stick and match to a colour-board via a smartphone app. Each strip measures nitrites and white blood cells, produced by the body when a bacterial infection is present.

Results: Although you can see your results in a matter of seconds, you’ll need to pop back to the pharmacy to get them professionally assessed alongside your symptoms. If results show a bacterial infection, the pharmacist can supply a threeday course of prescription-only medicine, without the need to see a GP. Accuracy: More than 99 per cent.

Should you try it? Yes. The NHS is trialling this test in some areas and it is the same as what you would get if you were seen in a surgery.

22 TOPSANTÉ

STIS

The test: SH:24 Cost: SH:24 provides free kits in partnership with the NHS, sh24. org.uk. If it’s not available in your area, try sister company Fettle (from £23, fettle.health).

How it works: These kits test for the most common sexually transmitted infections, such as chlamydia and gonorrhoea. Either take a vaginal swab or a urine sample and post it off to the lab.

Results: Within 72 hours of your sample reaching the lab you’ll receive a text message with your

results and advice on treatment.

Accuracy: No STI test is 100 per cent accurate. It can take time for some STIs to show up, so read the info about when to take the test.

Should you try it? Yes. Although you can get free tests for any STI from your GP or sexual health clinic, these kits offer the same confidential service. Some STIs, such as chlamydia, show no symptoms, so if you are sexually active it’s worth getting tested. If you think you’ve put yourself at risk of HIV though, get a blood test at a sexual health clinic or GP.

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HEALTH | TEST KITS

Easy DIY tests you can do without a kit

These simple do-it-yourself checks are no substitute for medical advice but can give you a heads-up…

For bowel health… Eat a tablespoon of sweetcorn and see how long it takes for the first kernels to appear in your poo.

Between 12 and 48 hours is ideal. Faster could lead to you absorbing fewer nutrients, while longer could indicate constipation or more serious problems.

Drinking more water and eating more fibre could help.

For hearing… Test each ear with the Action On Hearing Loss five-minute hearing test. Call 0844 800 3838 and key in what you hear to give you an idea of whether your hearing is impaired in any way.

For longevity… Sit down on the floor with your legs crossed, then get back up using as little support as possible – aiming for your hands not to touch the floor. Your ability to do the test easily may predict how long you’re going to live, according to a study in the European Journal of Preventive Cardiology.

Take a look at the video at youtube.com/ watch?v=MCQ2WA2T2oA for more info.

Cholesterol

The test: Letsgetchecked Home Cholesterol Test.

Cost: £49, letsgetchecked.com.

How it works: Insert a test strip into the handheld device, prick your finger, collect a drop of blood, then apply it to the strip. The starter kit includes separate test strips to check your total cholesterol, HDL, and triglycerides.

Results: In two minutes.

Accuracy: More than 85 per cent.

Should you try it? Maybe. Everyone should get their cholesterol level checked from their mid-20s, according to the authors of a new study published in The Lancet. But remember, a cholesterol check is free with your GP and you may need to follow up with your GP after a DIY test anyway.

O For information about heart health, go to our special section starting on page 39. TS

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TOPSANTÉ 23

MY LIFE IN HEALTH

Teri Hatcher

The actress and former star of Desperate Housewives shares her wisdom on ageing well and sustaining confidence.

I started my YouTube channel Hatching Change to counterbalance the divisiveness creeping up in our society. YouTube is an interesting platform and I’ve approached this in a very nonHollywood, grassroots way. I keep trying to make the time for it because it’s important to me. Two areas in which I thought I might be able to affect change were connection and food. We all deal with similar things, like searching for love, and feeling pain from loss, rejection and failure. We have fears and thoughts that keep us awake. I wanted to be a helpful landing pad for people to vent and then maybe find some hope and relief. And I think that has happened. Then with regards to food, I want to enlighten people to hidden sugars and ingredients in ready meals. I also want them to feel more comfortable about cooking whole foods for themselves.

really mindfully choosing what it is you want out of life and then setting about making it happen. You can have it all, just not all at the same time. It can be a time to do something you weren’t able to do before. So, be brave, be vulnerable, and go for it. It is truly never too late.

To stay healthy over 50, the most important things are exercise and staying active socially. You need to

beautiful trail like the coastal path in Cornwall or in the woods of California’s Big Sur. I want to spend my time on earth being out in nature, moving, taking in all the beauty our natural world has to offer and, of course, sharing those moments with those I love. To do that, I need to be able to move, to get up, to walk, to be strong. I want to be able to lug all my heavy suitcases up and down stairs.

go try new things, explore, discover, get yourself out of your comfort zone.

Get off your phone and get into your surroundings. Ageing is no joke, but you’re either ageing or, sadly, you’ve left this earth, so you might as well enjoy every moment! I love the early morning hours. I’ll get out of the house and hike up in the Hollywood Hills when hardly a soul is around. It sets my mind straight for the day.

I read the labels of all the beauty products I use. Right now I’m using Orveda skin care and I use a lot of Rene Furterer and Leonor Greyl on my hair to help with styling and reducing frizz. I’ve not been blessed with amazing hair and it’s been through a lot of stages. When I was young it was frizzy with strange cowlicks; when I got pregnant it was suddenly thick and fabulous, then after my daughter’s birth it thinned out. Slowly it came back to normal and then the perimenopause rollercoaster started. Now it’s settled and balanced out but I feel like I’m a perfect candidate for taking a vitamin supplement that supports hair growth.

My motivation to stay fit and healthy is that I want to be able to swim in the sea when I’m 80 years old. Or kayak, or hike along a

O Teri Hatcher is a Global Ambassador for New Nordic Hair Volume™, available at Holland and Barrett and at newnordic.co.uk. TS

To help me stay positive I pick up tidbits from all kinds of sources.

Brené Brown’s new talk on Netflix [Brené Brown: The Call To Courage] should be mandatory viewing. She is very inspiring.

Being aged over 50 is a reflective time. It’s about taking stock and 24 TOPSANTÉ

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WORDS: GEMMA CALVERT.

You can have it all, just not all at the same time. So, be brave, be vulnerable and go for it. It is truly never too late!

HEALTH | CELEBRIT Y INTERVIEW

When I’m 80 I want to be able to swim in the sea, or kayak, or hike along a beautiful trail. That’s my motivation to stay fit and healthy.

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TOPSANTÉ 25

HEALTH | CBD

LET’S TALK ABOUT

CBD

Top Santé investigates this relatively new health supplement and how it can help reduce pain and anxiety as well as help you sleep.

B

UYING INTO THE DREAM of a miracle health supplement usually comes with a huge helping of disappointment. So it’s no wonder some are dismissing cannabidiol (CBD) as just another health fad. It’s relatively new to the market with a host of unproven health claims swirling around it. So far, so dodgy. But a closer look suggests the case for CBD is very different.

For starters, it’s an active ingredient in two UK-licensed drugs: Epidiolex for epilepsy, and Sativex for multiple sclerosis (MS).

Next, the cannabis sativa plant, from which CBD is extracted, has been used for thousands of years for its therapeutic qualities – and now it’s increasingly attracting scientific attention.

While popularity is certainly not proof something works, it’s a strong indication plenty of people believe they’re experiencing benefits. Plus, for a product that’s only recently moved into the mainstream, the numbers are startlingly big. About six million adults in the UK have used CBD, with 1.3 million consumers spending more than £300 million per year on it. This makes the CBD market larger than

the vitamin D (£145 million) and vitamin C (£119 million) markets combined, according to research for the Centre For Medicinal Cannabis (thecmcuk.org).

SO WHAT IS IT?

CBD is one of about 113 phyto-cannabinoids, which are

thought cannabinoids, rather than the much-referenced endorphins, are responsible for the ‘high’ felt after you exercise.

‘Your endo-cannabinoid system (ECS) regulates many functions, such as mood, inflammation, appetite, metabolism and sleep.

For example, you produce the cannabinoid, anandamide, which is known as the ‘bliss molecule’, and which binds to ECS receptors CB1 and CB2, to regulate your mood,’ says Dr Yates.

While CBD has not been found to bind to ECS receptors in the same way, it does influence the ECS and other receptors.

‘CBD acts on your serotonin receptors, which may explain its positive effect on mood and anxiety. It also acts on receptors associated with pain and on lots of other receptors we don’t quite yet understand. It’s exciting because the ECS is located in almost every part of your body. This raises the possibility, in future, of using cannabinoids to treat multiple health issues,’ he says.

WORDS: ANGELA KENNEDY. ILLUSTRATIONS: SHUTTERSTOCK.

1.3 million people spend around £300 million a year on CBD.

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chemicals produced by the cannabis plant. It’s also completely legal. ‘Along with tetrahydrocannabinol (THC), CBD is the most abundant phytocannabinoid and, at present, is the one with the most research behind it,’ says Dr Andrew Yates of the Centre For Medicinal Cannabis (CMC).

‘However, unlike THC, it’s not psychoactive so it won’t get you high or give you the munchies, which are two effects commonly reported by cannabis users,’ he adds.

Other phyto-cannabinoids, such as cannabinol (CBN) and cannabigerol (CBG) are now being studied in more depth to uncover their benefits, too.

Interestingly, your body naturally makes its own cannabinoids – it’s now

TOPSANTÉ 27

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PROMISING STUDIES

At present, the issue with CBD is lack of conclusive proof of its health effects because more research is needed.

However, a number of studies have found beneďŹ ts for sleep, pain and anxiety. CBD may improve sleep quality and decrease sleep disturbance, according to a 2019 review of clinical trials. Another study found 53 per cent of chronic pain patients reduced or eliminated their use of opioids eight weeks after taking daily CBD, with 94 per cent reporting additional improvements to quality of life, such as better sleep. Also, a review of 27 studies found CBD has potential therapeutic beneďŹ ts for anxiety. ScientiďŹ c interest in CBD and other cannabinoids is rapidly increasing, so proof of its beneďŹ ts will become clearer in the future.

Another stumbling block is lack of quality control. The CMC tested 29 UK-bought CBD products, ďŹ nding only 38 per cent close to containing the cannabidiol content written on the

28 TOPSANTÉ

The longer you hold CBD oil under your tongue, the better you absorb it because it passes straight into your bloodstream. packaging, with one product containing no CBD at all. So, to combat criticisms of sub-quality products, as well as medical claims, the CMC has launched a trade membership group, called the Association For The Cannabinoid Industry (theaci.co.uk) to establish quality controls.

HOW MUCH TO TAKE

As for dosing, the advice is start small and experiment, but all within the guidelines on the packaging. ‘Effective dosing is not yet established, but a typical dose might be between 5mg and 50mg per day, although clinical studies have used much higher doses of 100mg to 500mg or more,’ says Dr Yates. ‘But being cautious with your dosing is advisable

because higher doses are not necessarily better. Don’t take CBD if you are pregnant, breastfeeding, or trying to conceive as its effect is unknown. If you have a pre-existing medical condition, consult your doctor before trying CBD.’ This year, regulations are set to tighten around CBD, with the UK Foods Standards Agency ruling it a ‘novel food’, meaning products might have to be taken off the market while they go through lengthy and costly testing. The CMC believes this will ultimately be a positive move, proving to consumers CBD sellers are serious about safety and standards. Let’s hope regulation can be managed in a way that’s not disruptive to such a thriving industry from which so many people in the UK feel they beneďŹ t.

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HEALTH | CBD

MYTH: It's illegal A recent survey by hemp company Celtic Wind found one in five people believe CBD oil is illegal. In fact, it is perfectly legal in the UK at present.

MYTH: Taking it gets you high Cannabidiol is a natural ingredient extracted from the whole hemp plant.

It is free of THC, which is the psychoactive element that gets people high.

MYTH: It can't possibly work CBD works along the same principles as the naturally occurring cannabinoids that your body makes.

Although CBD oil is a food supplement, which means medical claims cannot be made about it, potentially it has therapeutic effects for many different conditions. It has an effect on your brain, peripheral nervous system and other organs in the body. So it has a regulatory effect on things such as temperature control, mood, sleep, anxiety and depression.

MYTH: It's just another health fad CBD oil has great potential for the long-term, especially for people who don’t want to take pharmaceutical medication, which can cause addiction in some cases, or perhaps pharmaceuticals don’t work well for them.

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3

IN CAPSULES Get the ‘entourage effect’ with whole hemp Synergy Capsules from Celtic Wind (celticwindcrops.com). The idea is, you get a more potent effect from CBD when it’s combined with other naturally beneficial compounds found in the hemp plant, including terpenes, flavonoids and omega 6. Celtic Wind grows its raw materials in Ireland and controls the entire supply chain from seed-to-shelf. ‘Our products contain no herbicides or pesticides and have all been independently tested and analysed,’ says Paul McCourt, Celtic Wind founder. Choose from CBD with magnesium (£38.36 for 60) for healthy nerve, bone and heart function, CBD with curcumin (£63.94 for 60) from the turmeric plant for an anti-inflammatory boost, or CBD with kelp (£34.10 for 60), which contains a superfood combination of vitamins, amino acids and minerals.

DRIZZLED ON FOOD A delicious way to enjoy the benefits of CBD is with this rich, extra virgin olive oil from Dorset-based Olives Et Al. Dip and drizzle on bread or salads. The CBD content is verified by an independent lab and you can choose from three strengths: Activate, containing 10mg CBD per 20ml (£20, olivesetal.co.uk), Elevate, which contains 30mg CBD per 20ml (£40) and the most potent Levitate, with 100mg CBD per 20ml (£120)

1

2

AS AN OIL It’s important to buy CBD from a trusted source with traceable ingredients, so you know exactly what you’re consuming. ACI member, Dragonfly CBD, provides batch-specific documentation for all its CBD oil food supplements, plus all results are corroborated by third-party testing. Their Broad-Spectrum CBD Oil (from £28, dragonflycbd.com) has a fuller flavour as it retains more of the whole plant, including other cannabinoids and terpenes.

4

AS A MUSCLE RUB Soothe sore muscless with CBD Topical Cooling Cream from US brand Medterra (£34.05 for 250mg, medterracbd.shop/ uk). Its products contain zero THC, and you can scan the QR code on the packaging to access lab results.

‘My husband took the liquid (left) before bed and it C OMM improved his sleep and chronic pain.’ Katy, editor. TS

5

RE

MYTH: I can't be sure of what's in the bottle Look out for a product that has seed-to-shelf provenance, which can show where the ingredients of that bottle were actually grown, giving full traceability. Always buy from reputable sources.

AS GUMMIES These Kush Queen Gummies (£44.90 for 30, nabino.com) are fruitflavoured and contain 12.5mg of CBD per sweet. Company co-founder, Jeff Jones, credits CBD with his healthier lifestyle. ‘I was working hard and drinking too much. CBD relaxed me, helping me cut back on alcohol. I lost weight and found I was more alert in the mornings as I wasn’t drinking so much.’ He also credits topical balm Kloris Luxury CDB Balm (from £12, nabino.com) for helping soothe a painful frozen shoulder.

DS

Hilary Jones has amed up with Celtic ind to separate fact rom fiction.

5 WAYS TO USE CBD...

EN

D myths sted

TOPSANTÉ 29

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TOPSANTÉ 31

Dr Nasha Winters, a naturopathic oncologist, talks to Top Santé editor Katy Sunnassee about cancer: what it is, why emotions play a huge part in its formation, and the holistic methods that worked for her.

We’re almost at a 50 per cent cancer rate. Late in 2019, the top cause of death in affluent countries was cancer, so in the UK most of the EU and the US, cancer has for the fi rst time in history overtaken cardiovascular disease as the top cause of death.

Cancer is a biological, evolutionary process that is in all of us. It’s only when we damage our mitochondria enough, so they can’t do their job of making energy as well as dying off when they are meant to, that the problem starts.

A cell becomes cancerous when it loses its ability to die, called apoptosis, which means it’s broken. Very basically, your body is no longer able to take away its trash, which builds up and makes those cells way less effective and efficient. Mitochondria get 32 TOPSAN NTÉ

‘Radiation therapy won’t work if your insulin and glucose levels are high, so being in ketosis is beneficial before, during and after treatment.’

suffocated and die off, which then creates a barren energy production. The body starts to utilise things such as sugar to fuel the cancer rather than the rest of the body. So, we have to put the body back on its right course.

What we need to be asking is what made those cells go rogue? That’s what I do with people; I help them dig deeper, to ‘test, assess, address, don’t guess’ – that’s my mantra.

I help men and women, with all cancer types, of all ages, of all backgrounds, all over the world, fi nd out why the tumour arose, then help them figure out how to stabilise it. If we get lucky enough, it will go away, but that actually isn’t the be all and end all: the goal is to prevent it from moving.

People don’t die of primary tumours: they die of metastatic disease. Even if you fi nd a lump or a bump somewhere, it may just be a warning sign. Instead of trying to go after it and ‘over-harvest’ it, which can lead to more problems, we might start fi rst by asking: why did it arise? What ‘soil’ did it grow from?

In other words, in what state was our body to begin with? And what can we do to amend the ‘soil’ and keep it stable? It’s when cancer starts to move and starts to metastasise and impact your resources and nutritional needs, and cause blockages in organs or tissues, that it becomes dangerous. And, when it gets to that point, in Western-standard oncology, Facebook.com/TopSanteMagazine

p nteUK @TopSan

WORDS: KATY SUNNASSEE. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK.

I am 28 years out ffrom a stage-four ovarian cancer diagnosis. It was missed, over and over, until it was frankly too late and had completely ravaged my body. So, my journey has been one of attending the ‘Save Your Ass University’! It made me so passionate about understanding why I was dealt that deck of cards. And what I’ve learned over the past 30 years is that we all have cancer, all of us! It only becomes a problem when it goes on the move, stops listening to natural cell death signals and starts to grow.

HEALTH | CANCER

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TOPSANTÉ 33

A study on 44,000 women with breast cancer who fasted for 13 hours a day or longer showed they had a 70% reduction in recurrence.

34 TOPSANTÉ

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HEALTH | CANCER

frankly we don’t do very well at treating it.

Partly that’s because we don’t understand cancer. It creates such fear and overwhelm that everyone seems to lose their minds and ability to stay embodied so instead of calmly asking why it came about, they go into a get-it-out-of-my-body-now mode and create a battle mentality.

I had horrific nutrition and was extremely malnourished growing up. We were very poverty stricken, eating the standard American diet of fast-food junk. Added to that was extreme trauma, which was probably what let the cancer take root. Fast-forward a decade or so, there became even more issues surrounding my immune system, more issues around stress, including medical school, and the cancer tried to get on the move.

One of the main drivers of breast cancer, across all ages, is low vitamin D3. Vitamin D3 should really be called a hormone, too.

Vitamin D3 wakes up your immune response and also balances out blood sugar and oestrogen. Secondly, high sugar levels are a problem as they cause insulin to spike.

Insulin is a growth factor. When it’s ‘on’, it tells things to ‘grow baby grow!’ and when insulin is high, so are oestrogen and cortisol – all three of these are drivers of cell proliferation. So you want to be mindful of stress to keep cortisol down and don’t eat a high carbohydrate diet. But I know it’s hard.

Sugar hits that dopamine spot so you have to work hard to overcome that craving; it’s very much about mindfulness, wilfulness, education, empowerment and becoming less dependent on sugar as an energy source.

There are 27 clinical trials on the ketogenic diet for cancer or to support cancer therapies. This is just in the US, not counting what’s going on globally. I eat a ketogenic diet [high fat, low carb] but I don’t recommend it for everyone, not in every circumstance. What I tell people is that there are many ways to be in ketosis [burning fat for fuel, rather than carbs]. One of the easiest ways is to simply fast for 13 hours a day, which means finish dinner at 6pm and then don’t eat until 7am. There’s a big cancer institution in the US that did a study on 44,000 women who’d had breast cancer, who simply fasted 13 hours a day or longer and had a 70 per cent reduction in recurrence.

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eating, just the times at which they ate. But most people can’t do it as we’re grazing every few hours. We snack at bedtime; we wake in the middle of the night needing another snack; we’re bursting out of bed putting something in our mouths right away. Having to eat all the time is a sign of metabolic instability, which makes you susceptible to all chronic illnesses of today, not just cancer.

So, I tell people to start off with 10 hours fasting, then work towards 13 hours every day. Once they master 13-hours, I push them to do a 16-18-hour fast twice a week. And if they’re dealing with cancer, I have them do a 3-5-day fast once a month. It readjusts the immune system and induces extreme autophagy [killing off old cells] and rewires all of the metabolic patterns. Doing this means you get the benefits of the ketogenic diet but without having to eat a load of fat!

For patients undergoing radiation therapy I recommend using exogenous ketones [a ketones supplement]. These quickly get you into ketosis, and you want to be in ketosis if you’re having radiation, as radiation therapy won’t work if insulin and glucose levels are high. Most people don’t know this, so they’re having a cookie or other sugary thing right before they have the treatment! And the even crazier part is, cancer cells become desensitised to radiation if your sugars are elevated. So, if I have patients who don’t have the time to get into eating a low-carb diet to get into ketosis naturally, I suggest they take exogenous ketones 20-30 minutes prior to a radiation session to enhance the kill effect, all while protecting the healthier cells.

What’s more, if you put radiation into a body with high glucose and insulin levels, firstly those cancer cells won’t respond very well, but you create more mutated and responsive cells that are more aggressive, and which can come back and ‘bite you in the butt’! Even when people have finished radiation therapy, for the next 6-12 months the therapy is still doing something, so I encourage them to still eat a low-carb diet, with fewer than 50g carbs a day. I also don’t advise eating a lot of meat if you have cancer.

Vitamin C has been shown to have huge beneficial effects. Intravenous (IV) vitamin C therapies are very efficacious in ovarian, glioblastoma and pancreatic cancers, all of which are considered death sentence cancers.

TOPSANTÉ 35

I’ve probably personally overseen hundreds or thousands of IV vitamin Cs and also studied at the fi rst place where IV vitamin C was done for cancer in the United States, at the Riordan Center in Wichita, Kansas.

There are multiple trials going on, again in the United States, at Indiana University and Cayman University for example. The problem is, most information takes 17 years on average to go from the bench to the bedside, and people with cancer can’t wait that long! The best place to go to online to find out about these trials is clinicaltrials.gov and type in ‘IV vitamin C and cancer’, and you’ll get studies and research projects. The information is out there it’s just not fully ‘out there’.

‘I’ve had some really powerful healings with psychedelics. They helped me move trauma out of my body where I felt stuck.’

There are also studies looking at mistletoe and cancer. They show that all solid tumour types have an incredible response to the extract of this plant, when given by injection. They’ve been using mistletoe for hundreds of years in Germany and Switzerland.

Air travel is a big stress on the body because of exposure to radiation via electromagnetic fields (EMF). Even a seven-hour fl ight is the equivalent of a single chest X-ray, which is a known carcinogen. It’s hard to avoid air travel completely – I speak at cancer lectures around the world and notched up 300,000 air miles last year – so we have to look at ways to protect ourselves. You can’t really block EMFs completely but you can sort of deflect them and change their frequency a bit so it’s less harmful to the body.

I’ve got EMF deflectors around my phone, my computer is in something called a Safe Sleeve, and I carry a shungite crystal to help deflect some of the radiation.

I also fast when I fly; I only drink water. I also take these little hydrogen pills in a glass of water – you can’t put them in plastic or metal – and they bubble up to help stimulate mitochondrial function. So between that and fasting, it helps me get through those long fl ights. I always take extra vitamin C and glutathione before a fl ight too, which are both protective against radiation.

When it came to my own cancer, I did lots of IV vitamins. I never had oxygen therapy because I hadn’t done radiation and didn’t feel it would be hugely helpful. I didn’t undergo surgery but I did have biopsies. I had the fluid drained from my abdomen multiple 36 TOPSAN NTÉ

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T pSant UK

HEALT TH | CANCER

times. But these days, I don’t do anything except for monitoring via blood tests. They are way less invasive [than other monitoring methods] and you get a lot of information back so you can monitor yourself in real time.

For me that is enough.

I can’t do MRI scans anymore because of the gadolinium poisoning from the dye.

It really destroyed my kidney function and it can build up very quickly. But there are new technologies in development. In the US, there’s a man who does breast ultrasounds.

They create very thin visual slices, almost like an MRI or a PET scan or a CT scan, of an ultrasound without the dye and without the radiation. Thermography is another tool of support – it’s not a standalone though.

Emotions play a huge part in the creation of cancer. I’d say they are one of the 10 ‘drops in the bucket’, that I talk about it in my book, The Metabolic Approach to Cancer. When it comes to Adverse Childhood Experience scores [the ACE Study was done in the late 1990s, published in the American Journal of Preventative Medicine] you are asked about adverse life experiences before the age of 18 [these include physical and mental abuse, neglect, domestic violence, substance abuse, familial mental illness and divorce]. For every yes you answer to a traumatic experience, your potential for having cancer in adulthood goes up by 20 per cent. I had 10 out of 10 of those traumas, so it was no wonder that by the time I was 19 years old I had cancer!

The therapies I had most success with were Emotional Freedom Technique (EFT) and Eye Movement Desensitization and Reprocessing (EMDR). The latter was probably the thing that helped me overcome most of my trauma in a pretty profound way.

It wasn’t an easy process.

There’s also the work of people like Joe Dispenza; I’ve had patients who were terminal who went and did an immersion

‘Cancer is a biological, process that’s in all of us. Only when it metastasises and moves is it a problem.’

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week with him and suddenly stabilised. His work is very much about ‘change your mind, change your body’.

I’ve also had some really powerful healings with psychedelics. I’ve done Ayahuasca, mushrooms and San Pedro, a little super-low dose LSD. I was very much in control during the process. They helped move trauma out of my body where I was stuck. I’ve had several patients go through some of the trials on psychadelics specific to trauma release around cancer. They help people come to terms with their death so they can live. For me, I was told ‘You’re going to be dead in three months’ so I thought I would try it. I haven’t been able to talk about it until the past few years, thanks to people like Michael Pollan and his book How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, And Transcendence (Penguin). The book explains the science and the data, so it’s a little less scary.

Those experiences allowed me to see a new perspective; they allowed me to have a trust in my process and shone a light on areas that needed to be attended to. I had nothing to lose and no expectation of the outcome but it changed my life. I don’t need to keep doing that now but had I not, I would have believed what I was told about only having three months to live. It’s not going to be right for everyone, but it’s one pathway to explore.

There are lots of resources online for trained ‘psychonauts’, taking people on these journeys safely, helping them integrate the information and apply it to themselves.

What we did in Western medicine was to throw out the baby with the bath water.

Now, we’re realising the person has to be at the centre of their healing and there are multiple ways to do that. My hope is that the things I’ve learned, and keep learning, I’ll continue to share. I feel like I’m just getting started in what I’m discovering!

O Dr Nasha Winters no longer works one-to-one with patients but trains doctors to help their own patients.

The Metabolic Approach to Cancer: Integrating Deep Nutrition, the Ketogenic Diet and Non-Toxic BioIndividualized Therapies (Chelsea Green Publishing Co) is available from Amazon.

Find out more at drnasha.com. TS TOPSANTÉ 37

ADVERTISEMENT PROMOTION

College of Naturopathic Medicine nutritional therapy graduate Carli Foster explains how her studies gave her the sense of purpose she needed.

IFE IS TOO SHORT TO BE stressed and miserable. It’s important to take action and do something about it before it’s too late, especially if it’s impacting your health.

That’s what I did.

After a Master’s Degree in Reproductive and Sexual Health Research at the London School of Hygiene and Tropical Medicine, I worked in a series of demanding, intense roles in the fi nancial sector.

But my career brought 10 years of chronic stress and long hours with no work-life balance. I was at breaking point, running on adrenaline, not eating properly and experiencing chest pains. The turning point came when someone asked me what I wanted my legacy to be. It was a wake-up call.

PUTTING THINGS RIGHT

Using exercise to help me cope with the stress, I went to an event about nutrition organised by my trainer Keris Marsden, a CNM graduate, and Matt Whitmore of Fitter Food. I was hooked. I’ve always been interested in 38 TOPSANTÉ

‘I feel so happy that I’m now on a path where I’m excited to get up in the morning.’ health but at that point I was exhausted, stressed, my hair was thinning and I was still struggling with acne and a hormone imbalance.

Working with Keris and Matt transformed my health and my perspective on life. I realised the damage I was doing and that I needed to fi x it. I also realised I had a huge desire to help other people but the voluntary work I had done over the years wasn’t enough. There was no fulfi lment or meaning to my life.

So I decided to study with CNM. The clinical experience, observing and working with clients was fascinating, emotionally intense and fulfi lling. It challenged me, pushed me outside my comfort zone and gave me an incredible sense of meaning and purpose. I feel so happy that I’m now on a path where I’m excited to get up in the morning because I can make a difference to someone’s health and wellbeing. I’m no longer stressed and miserable, I feel like a new person.

I’ve been able use my knowledge from the course to build a really good healthy foundation for myself and now have a beautiful, healthy baby girl at the end of a great pregnancy.

I’m planning to specialise in female health and fertility doing what I love, which is making a positive difference in people’s lives.

CNM has a 22-year track record training successful natural health professionals. 80 per cent of graduates are practisin Call 01342 410 505 or visit naturopathy-uk.com for more information.

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PHOTOGRAPH: AMANDA CLARKE.

L

A LIFE CHANGER

HEART HEALTH | NEWS

PROTE gadgets and best supplements for a healthy ticker...

RUNNING REDUCES YOUR ARTERY AGE!

WORDS: LARISSA CHAPMAN. PHOTOGRAPHS: GETTY IMAGES ANDSHUTTERSTOCK>

We all know running is good for our hearts and our overall health, but did you know it can actually make your arteries younger? A study carried out late last year

by University College London discovered the phenomenon after monitoring 139 people aged over 60 as they began training for a marathon. Their arteries were tested before and after. Results showed that within a few weeks of training, at distances of only 5km, participants’ artery age reduced by four years in the space of just one month! All the more reason to lace up those trainers.

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TOPSANTÉ 39

TRACK YOUR BEAT

Keeping track of your heart rate allows you to see when you’re feeling stressed and monitor your fitness levels. It also enables you to learn what’s normal for you and your heart. The Fitbit Charge 3 (from £129.99, fitbit.com) fits neatly on your wrist and monitors your heart continuously for accurate feedback on activity and calories burned.

40 TOPSANTÉ

Laughing is good for your heart!

It reduces stress and boosts your immune system.

CHOC A BLOCK Researchers at King’s College London found that flavanols in cocoa could be good for your heart as they support blood flow and improve the elasticity of arteries. It a nss ma m gness m, m a m era tha hatt also conta relaxx. Go o forr a barr of o 70 per helps you re oco o ate e or tryy Ad A una’ss cent dark choc Super-C adun m lled ed and ene n d uns eete

Face

HEART HEALTH | NEWS

TIME TO PUT THE KETTLE ON That morning cuppa could be doing more for you than you think...

Research has found that drinking four or five cups of tea daily may reduce the risk of high blood pressure. The effect is thought to be due to natural compounds called flavonoids, which stimulate the production of nitric oxide, a free radical that helps to widen blood vessels. Black and green teas have been found to be most effective.

NEW HEARTBEAT FACIAL

It sounds space-agey, but the new Byonik Laser Facial (from £85, byonik.net/en) syncs with your heartbeat to take skin health and hydration to the next level! It was created with the help of NASA, who discovered that the optimal moment for your cells to absorb moisture is the millisecond before your heart beats. Hyaluronic acid gels are applied topically, then a laser is passed over your skin causing a pulse just before your heart beats to push the product into the dermis. There’s no downtime or redness. Result!

'$ "'$118 .Did you know cherries have been fou und to have heart-protective properties? Research from Northumbria University showed cherrry juice could parable wayy to reduce high blood pressure in a comp blood pressure medication, reducing the risk of stroke and coronary heart disease. Try CherryActive (237ml £9.99, hollandandbarrett.com), which is a concentrated drink made of Montmorency cherries (also available as capsules). There’s also Holland & Barrett’s Cherry Heart Complex (£17.99, hollandandbarrett.com), which contains Montmorency cherries as well as thiamine, the latter of which plays a key role in nerve, muscle and heart function – deficiency in thiamine can result in a slow or irregular heartbeat.

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...that’s .that s how much you could reduce our risk of a heart attack by eati hilli peppers f ur times ! anti-inflammator e e t a apsaic apsai i in t to t Add T C Vir infu d wi Chi h lllli nd G Garlic £3.99, (£ tesco.c to dishes for dded spi kick! TS

SANTÉ 41

KNOW YOUR Dr Sarah Brewer talks heart disease, blood pressure, D ccholesterol and supplements to help keep you in the know.

I

T’S NOW RECOGNISED THAT MANY heart attacks are ‘silent’ and occur without obvious warning signs that might otherwise make you seek help. One recent study from the US, following 9,498 people, found that almost half of heart attacks were silent – defi ned as ECG evidence of previous heart muscle death with no history of an associated hospital admission.

A silent heart attack occurs in the same way as a ‘regular’ heart attack when blood supply to the heart muscle suddenly becomes compromised, usually by a blood clot. Some people may not experience typical symptoms of chest pain due to individual differences in nerve supply or pain threshold, which may be genetic or due to conditions such as diabetes, which affect sensory nerves. Discomfort may be felt in the back, stomach, arm or jaw, for example, and not attributed to the heart.

STAYING HEALTHY

So what can you do to reduce your risk of having a heart attack? Healthy eating, exercise and reducing your stress levels are at the top of the list, but in 42 TOPSANTÉ

addition, there are supplements proven to provide further support.

A new fi nding is that glucosamine supplements, which are most commonly taken to reduce the pain and stiffness in joints, may also reduce your risk of a heart attack. A study in Australia, involving 266,844 people, found that taking glucosamine was associated with a 21 per cent lower risk of heart attack or angina, and an 18 per cent lower risk of other heart diseases than non-users of the supplement.

The latest evidence, from a UK database of 466,039 people who did not initially have heart disease, found that those taking glucosamine were consistently less likely to develop both fatal and non-fatal coronary heart disease than non-users during a seven-year follow-up period. Habitual glucosamine use was associated with an 18 per cent lower risk of coronary heart disease, an 18 per cent lower risk of a stroke, and a 22 per cent lower risk of cardiovascular death, even when taking other risk factors into account. Try Healthspan’s Optiflex Glucosamine HCl 1,500mg (£3.95 for 30, healthspan.co.uk), a pharmaceutical grade glucosamine that’s vegan friendly.

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‘If your blood pressure is too high, take steps such as quitting smoking, cutting back on alcohol and losing any excess weight.’

BPM Your heart rate varies depending on your age, level of fitness, diet and lifestyle, stress, existing health problems and also emotions. It can range between 60 and 100 beats per minute (BPM).

EASE THE PRESSURE

e (BP) Your blood pressure consists of two readings: e the higher one is the pressure created as your heart contractss to push blood through – this is your he systolic pressure. Th lower one is the background pressure when your heart rests between beats and is your diastolic pressure.

An ideal blood pressure is between 90/60 mmHg and 120/80 mmHg. If it’s between 120/80 and 140/90 mmHg it is elevated and you should take steps to help stop it rising higher, for example by exercising more, losing any excess weight, stopping smoking and cutting back on alcohol.

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GREY MATTERS

Surprisingly, a brain scan may show your risk of a heart attack better than a heart scan. Researchers found that activity in a part of your brain called the amygdala can show how much chronic stress you are under. The study, involving 293 people, found that those with high amygdala activity were 59 per cent more likely to have a major cardiovascular disease event during the follow-up period. Stress is associated with increased bone marrow activity and blood stickiness, inflammation of artery walls and spasm (see page 50 for more on stress).

22-60%

...that’s how many heart attacks could be caused by silent events, according to studies.

TOPSANTÉ 43

Have you tasted a sweet moment of calm from the Swiss mountains yet?

Wish you well.

Available from the confectionery aisle at selected Sainsbury’s, Waitrose, Morrisons, Holland & Barrett and WHSmith stores and online at ocado and ricola.com

HEART HEALTH | STATISTICS

ALL ABOUT CHOLESTEROL

As cholesterol is insoluble, it is transported around your body ‘bubble-wrapped’ by transporters known as lipoproteins. These are made in the liver and come in a variety of forms, with particles of varying size and density, which all have different functions.

High-density lipoprotein (HDL). This is considered ‘good’ as it is too large to seep into artery walls. Instead, it transports ‘bad’ forms of cholesterol back to your liver for recycling.

All other forms are collectively known as “non-HDL cholesterol”, and are now referred to as “bad” cholesterol. These include the following:

Know your cholesterol numbers…

O Total cholesterol should be no more than 5 mmol/L. O Total non-HDL cholesterol should be 4mmol/L or less.

O LDL cholesterol should be 3mmol/L or less.

O Good HDL-cholesterol should be above 1mmol/L for men and above 1.2 mmol/L for women – the higher the better as a lower level of HDL can increase your risk of heart disease.

Stricter levels are set for some people at high risk of a heart attack. The most important measure is your ratio of total cholesterol to HDL cholesterol. A ratio above 6 is considered to represent a high risk of heart disease. TS

Low-density lipoprotein (LDL). When this is oxidised, such as by not eating enough fruit and vegetables to get their protective antioxidants, it can build up within the plaques, causing arteries to become hardened and narrow (atherosclerosis).

Very low-density lipoprotein (VLDL). This transports triglycerides (fats) from your liver to your fat tissues for storage.

Intermediate-density lipoprotein (IDL). This is formed from the breakdown of VLDL, once it has released its triglycerides, and can then absorb more and more cholesterol until it becomes LDL. IDL is also associated with furring up of the arteries.

Lipoprotein(a). This is another LDL-like particle, which contributes to furring up of the arteries.

Your GP can calculate your risk of having a heart attack within the next 10 years based on factors such as your age, gender, blood pressure, weight and cholesterol. Or you can calculate your own risk if you have the results of a recent full health check-up at qrisk.org.

Dr Sarah Brewer is a medical director at Healthspan (healthspan.co.uk).

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TOPSANTÉ 45

YOUR HEALTHY HEART DIET

If you want to reduce your risk of developing heart disease, eating the right foods can go a long way to help.

46 TOPSANTÉ

animal fats or refined sugar.

Before starting the investigation, the patients had collectively experienced 50 different cardiac events including heart attack and chest pains,’ says Dr Chidi.

‘Within two months of changing what they ate, the subjects’ cholesterol levels had halved and there were no symptoms or cardiac incidents. When follow-up angiograms were carried out, it was shown that for 70 per cent of the participants in the study, their arteries were opening up!’

FILL UP ON FIBRE

So what should you eat to safeguard your cardiovascular health? ‘The heart relies on lots of healthy fibre from vegetables and fruit,’ says nutritional therapist Rick Hay (rickhay.co.uk). ‘If you’re not eating enough fibre, you’re more likely to develop digestive disturbances (dysbiosis) such as bloating and malabsorption caused by an imbalance of bacteria in the gut.

‘Research suggests the chemicals released by good bacteria may help to activate receptors in the blood vessels

LET IT GO...

Anger, hostility and bitterness all raise blood pressure. If you feel overwhelmed by these emotions, seek help from a psychotherapist or cognitive behavioural therapist to help you get to the root of your issues and release them.

to lower pressure. Scientists are carrying out more research into how these bacteria may have a protective effect on heart health,’ he says.

So, eating fibre-rich, plant-based foods that encourage healthy bacteria in the gut is important. One study, reported by the European Society of Cardiology, 2018, showed that heart patients who ate more fibre and had healthier gut bacteria lived longer than patients who consumed meat and had higher levels of unhealthy bacteria in the gut.

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WORDS: EVA GIZOWSKA. PHOTOGRAPHS: DANIELA FISCHER ANDGETTY IMAGES.

H

EART DISEASE kills more than twice as many women as breast cancer. Latest figures from the British Heart Foundation show there are currently 3.5 million women living with heart and circulatory disease in the UK. Risk factors include: smoking, high cholesterol and blood pressure, diabetes, a family history of heart disease and lack of exercise.

Post-menopausal women also have a higher risk due the drop in oestrogen, which has a protective effect.

But the good news is you don’t have to develop problems. ‘The most powerful factor that will help to prevent and also treat heart disease is your diet,’ says Dr Chidi Ngwaba who specialises in lifestyle medicine.

‘Lifestyle factors are important too but a healthy diet is key. There was an experiment done at the Cleveland Clinic, Ohio, in the 90s where 18 patients with severe heart disease were asked to change their diet. The diet was wholly plant-based, with no

HEART HEALTH | NUTRITION

Avoid or reduce sugar, as it has an inflammatory effect and may contribute to the build-up of arterial plaque.

FOODS FOR A HEALTHY HEART

Keep your ticker in good working order by adding these heart-friendly foods to your diet...

LEAFY GREENS These contain antioxidant help your arteries release nitric oxide, opening them up and reducing blood pressure.

RED FOODS Both red and purple fruits and vegetables contain polyphenols – antioxidants with powerful protective properties that are beneficial for vascular and heart health. Think apples, peppers, strawberries, berries, beetroot, watermelon, radish, pomegranate and tomatoes.

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ARTICHOKE Globe artichoke has been found to inhibit the manufacture of cholesterol, as well as encouraging its breakdown and reducing its absorption in the gut.

It also increases bile production and flow, thereby helping you process fats.

OILY FISH Wild salmon, mackerel, herring, trout and sardines are all types of oily fish rich in protective omega-3 fatty acids, which have an anti-inflammatory affect.

FLAXSEEDS (Also called linseeds) These little yellow seeds contain omega-3 fatty acids and fibre.

WALNUTS These contain omega-3 fatty acids.

RED WINE The resveratrol in red wine is a powerful antioxidant – one glass is sufficient!

OATS Packed with both soluble and insoluble fibre, oats keep blood sugar levels stable and also contain beta glucan, which has been found to lower cholesterol.

TOPSANTÉ 47

3 Recipes for heart health

Nutrition therapist and herbalist Rick Hay recommends these delicious, nutritious meals to make up a day’s worth of heart-healthy meals – enjoy!

BREAKFAST RASPBERRY SMOOTHIE

Serves 1

Q Non-dairy milk 200ml, (hemp, rice, oat or almond) Q Chia or linseeds 2tsps

Q Raspberries, 150g Q Spinach 60g Q Cinnamon 1tsp

1 Add ingredients together and blend. Serve immediately.

Whip up this power packed smoothie in the morning.

LUNCH CARROT AND COCONUT SOUP Serve up this spicy soup for heart health benefits.

Makes 2-3 portions.

Q Butter 1-2 tsp Q Carrots 5 medium sized, peeled and chopped Q Onion 1 medium, chopped Q Sea salt pinch Q Ground black pepper pinch Q Chicken broth 475ml, low sodium, Q Coconut milk 400ml, unsweetened, Q Thai chilli sauce 2-3 tbsp 1 Melt the butter in a large saucepan over medium heat.

48 TOPSANTÉ

‘Aim for an 80 per cent plantbased diet,’ says Rick.

‘It’s fine to have some lean meat occasionally.

And have two 140g portions a week of oily fish.’

2 Add carrots and onion, then season with salt and pepper. Cook for 15-20 mins, stirring often, until the carrots are soft.

3 Stir in the broth, coconut milk and chilli sauce.

4 Bring to the boil, then reduce heat and simmer for around 30 mins, stirring occasionally until the vegetables are very soft.

5 Let the soup cool slightly, then purée it in blender until smooth.

6 Reheat in a clean saucepan, thinning with water to desired consistency.

7 Serve drizzled with extra chilli sauce (optional).

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HEART HEALTH | NUTRITION

SUPPLEMENTS TO SUPPORT YOUR HEART HEALTH

DINNER GREEN VEGAN CURRY This veggie based curry is light, yet filling and nutritious.

Makes 2 portions Q Peas 150g Q Broccoli half a small head, chopped Q Onion ½, chopped Q Garlic 1 clove, finely chopped Q Fresh ginger 2.5cm, sliced thickly Q Chilli 1, cut into strips Q Tofu 250g, cubed Q Sesame oil 1tbsp

SNACKS O Small handful of walnut halves and pistachios.

O Fresh fruit: apple, pear, handful of berries.

O Vegetable crudités with houmous.

O 2 squares dark chocolate (70-80 per cent cacao).

O Handful seeds: pumpkin, sesame, sunflower.

O 2 oatcakes O 1 tomato

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Q Tamari 2tbsp Q Maple syrup 1tbsp Q Green curry paste 1tbsp Q Coconut milk 200ml Q Vegetable broth 250ml Q Brown rice 180g, cooked 1 Stir-fry the veg, garlic, ginger, chilli and tofu in sesame oil, add the tamari, syrup and curry paste. Stir in the coconut milk and vegetable broth.

2 Mix in the brown rice when cooked.

3 Serve in a small bowl.

HERBAL TEAS O Hawthorn is one the best known heart herbs, shown to improve blood flow, heart rhythm and cardiac function.

O Rosehips contain heart protective antioxidants that may help to rediuce blood pressure.

They are also rich in vitamin C, which is known to be beneficial for heart health.

O Ginger promotes healthy blood circulation.

O Co-enzyme Q10. Studies show this reduces blood pressure and helps support the heart muscle.

Research also suggests that CoQ10 may help ease angina.

Look for ubiquinol as it’s a more readily absorbable form of co-enzyme Q10. Try Healthspan Ubiquinol Max (£32.95 for 60, healthspan.co.uk).

O B vitamins. Folic acid, B6 and B12 all help to reduce levels of homocysteine, an amino acid that, when elevated, has been shown to contribute to atherosclerosis – hardening of the arteries accompanied by the build up of fatty plaques – and coronary heart disease. Homocysteine levels can be high if vitamin B is lacking in your diet.

Try Altrient Liposomal Vitamin B and mineral complex (£54.99 for 60 1000mg gel sachets, abundanceandhealth.co.uk).

O Citrus bergamot. A recent study showed that the Italian fruit Calabrian Citrus Bergamot lowers cholesterol. The research, carried out by scientists at the University Magna Graecia, Italy, showed it not only reduced LDL cholesterol but improved ‘good’ HDL cholesterol. Try BergaMet (£39 for 60, bergamet.co.uk).

O Hawthorn. In studies, extract of hawthorn has been shown to improve blood flow, heart rhythm and cardiac function. Try A. Vogel Hawthorn (£10.50 for 50ml, avogel.co.uk). TS

Italian Citrus Bergamot and hawthorn extract have been found to improve heart health in studies.

TOPSANTÉ 49

F

ROM THE SOULsoothing magic of slowing down and savouring the little things, to getting those endorphins pumping at your favourite gym class, taking steps to de-stress brings endless rewards for your mind.

And it doesn’t end there. With stress often described as a ‘modern epidemic’ there’s growing interest around the impact it can have on your physical health – including your heart.

In many ways, these vital organs are designed to respond to stressful situations. ‘Stress causes blood pressure to rise as part of the ‘fight or flight’ response, to ensure delivery of oxygen and glucose to the brain and muscles,’ explains former GP Dr Sarah Brewer, medical director at Healthspan (healthspan.co.uk).

Your brain triggers a release of cortisol and adrenaline – aka ‘stress hormones’ – preparing you for quick action. For early humans who frequently faced predators, ‘fight or flight’ was crucial for survival. ‘In modern life, however, stress rarely results in fighting or fleeing, and the effects of stress hormones persist for prolonged periods of time,’ adds Dr Brewer. ‘In susceptible individuals, this over-activates the sympathetic nervous system, so that blood pressure remains elevated.’

You may also notice physical stress symptoms, such as palpitations or a racing heart, happening more and more frequently. If this is the case, even if you suspect stress is the cause, check in with your GP, just in case there’s anything else going on.

‘Palpitations can be caused by stress but there can also be underlying things that stress may exacerbate as well,’ says Vanessa Smith, a British Heart Foundation senior cardiac nurse (bhf.org.uk). Examples include cardiomyopathy (conditions affecting the heart muscles) or arrhythmia (heart rhythm disorders) that may need to be monitored and treated.

FULL EFFECTS UNKNOWN

But what about major conditions such as heart disease – can stress increase 50 TOPSANTÉ

RELAX 3'$ MAX

It’s not only food and exercise that can keep your heart in good shape – chilling out and feeling happy are essential, too.

74%

...the number of Brits who have felt overwhelmed or unable to cope due to stress, according to a recent report by the Mental Health Foundation.

your long-term risk? Vanessa says it’s early days in terms of research but there are certainly links. ‘We know from research that stress does contribute, we just don’t know how much,’ she explains. ‘And how much of a direct link it is, or whether it’s more about indirect effects.’

By ‘indirect effects’, she means that people who experience more stress may be more likely to turn to unhealthy foods for comfort, to smoke, or to not get enough exercise – things that are proven to raise your risk of heart disease.

Stress can also disrupt your sleep, which is bad news for your ticker.

‘Research [published in] the Journal of the American Heart Association shows Facebook.com/TopSanteMagazine

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HEART HEALTH XXX | STRESS | XXX

Your DIY de-stress toolkit

1

USE SCENTS

Certain aromas are known for their calm-promoting properties, especially lavender.

Spritzing clothes with a spray containing lavender oil was found to help relieve nurses’ work-related stress for 3-4 days, according to a 2013 study. Try adding a few drops of essential oil to your pillow or bath.

2

SIP FOR SERENITY

Brew some chamomile tea.

Renowned for its soothing qualities, chamomile extract was even found to be beneficial in helping reduce generalised anxiety disorder symptoms, according to a 2016 study published in Phytomedicine.

3

JOIN A CHOIR

WORDS: ABI JACKSON. PHOTOGRAPHS: GETTY IMAGES.

A good sing-song can transform your mood, and numerous studies have backed this up. Singing with a group brings the added benefit of socialising, too.

There are thousands of community choirs out there.

not getting enough sleep causes inflammation of the artery linings and increases blood pressure,’ says Dr Brewer. ‘Lack of sleep can increase the risk of cardiovascular disease by 24 per cent.’

Researchers analysed the blood pressure and sleep patterns of 323 healthy women for the study. ‘They concluded that even mild sleep disturbances were associated with increased blood pressure and vascular inflammation,’ adds Dr Brewer.

SUDDEN PAIN

As for those dramatic scenes in TV shows where a stressful event triggers a sudden heart attack, Vanessa says this can be a concern for people who Sign up to our newsletter at topsante.co.uk

already have a history of heart issues.

In people with healthy hearts, it’s highly unlikely acute stress will bring on a sudden heart attack. However, there is a condition called Takotsubo cardiomyopathy, known to cause severe chest pain, that mimics a heart attack. It’s triggered by extreme emotional stress or grief – hence why it’s dubbed ‘broken heart syndrome’.

Although relatively rare, Takotsubo is most common in women aged over 50. It causes heart muscles to expand, resulting in pain and breathlessness.

‘How extreme stress causes this sudden heart muscle failure is not fully understood,’ says Dr Brewer. ‘But with hospital care, over 92 per cent of patients make a full recovery.’

4

BREATHE IT IN

Diaphragmatic ‘belly breathing’ has been found to lower cortisol levels. Try it as part of your yoga or meditation practice, or simply sit or lie down and put one hand on your belly and one on your chest. Breathe in deeply, allowing the air to fill your belly rather than your chest. Slowly exhale through your mouth.

Repeat 3-10 times.

5

STEP TO IT

Exercise actively reduces cortisol and adrenaline levels. Whether it’s dancing, swimming or boxercise, do whatever you enjoy. Why not add a walk or jog to your daily routine? TS

TOPSANTÉ 51

FITNESS

Treat yourself to new gear, get serious when exercising and rock up to some great wellbeing shows!

Pulling a serious expression – sometimes known as a ‘game-face’ – before a competition could actually improve your performance. A study from the University of Tennessee at Knoxville found that the expression can improve performance in cognitive tasks as well as improving your recovery from stress. The researchers want to carry out more research to look at the impact of adopting a serious facial expression in other settings, outside of sports.

GO FOR A GLIDE

4% ...of our average disposable income is spent on sports and fitness.*

These new Saucony Glide 13 trainers (£120, sportsshoes.com) have plenty of supportive cushioning without weighing you down, so you can chase those PBs down all year round. We like how easily they mould to your feet, and the natural movement their lightness allows.

52 TOPSANTÉ

STAY TOASTY

We’re big fans of layering, particularly in the unpredictable British climate.

This FINDRA Merino Base Layer top (£90, findraclothing. com) is made from soft, ethically sourced merino wool, and is seamless to avoid rubbing.

Even better, it’s machine washable.

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@TopSanteUK

WORDS: LIZZY DENING. *COLLIERS INTERNATIONAL.

GET YOUR ‘GAME FACE’ ON

YOUR FEBRUARY EVENTS DIARY 1 BE HEALTHY Enjoy expert O

wellbeing talks, demonstrations and more at Live Well London, from Feb 28 to March 1. There will also be a host of top gym classes to enjoy, including yoga and HIIT. Visit livewelllondon.com, tickets start from £39.

2 GO OUTDOORS If you love the O

great outdoors, you’re sure to feel inspired at the Scottish Cycling, Running and Outdoor Pursuits Show, from Feb 29 to March 1, in Glasgow.

Visit scottishcyclingrunning outdoorpursuitsshow.co.uk.

3 FEEL GOOD Life Lessons is a new O

festival set to launch at The Barbican, London, from February 15-16. It will bring together big names, including Derren Brown and Ruby Wax, to talk about living better in the areas of fitness, mental health and happiness. o ee o e v o .

Live Well London

The Scottish C ycling, Running and Outdoor Pu rsuits Show.

on, The Barbican, Lond s. on ss will host Life Le

TOPSANTÉ 53

A

S NICE AS IT IS to have a toned tummy, there are many more benefits to developing a strong core than just looking aesthetically pleasing.

We all know that good nutrition helps in having a flat tum, but it is important that you exercise your core, too. When your core is strong you not only have improved posture and balance, you are also less likely to have lower back pain and muscle injuries too.

As we get older, we have a loss of muscle tissue and, in women, this is at a higher rate than men.

Implementing a good workout regime will help to slow the process down.

This workout routine will not only help strengthen your core, but help you sustain a healthy and active lifestyle.

54 TOPSANTÉ

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FITNESS | ABS

FAB ABS!

Add this sequence from fitness inspiration Krissy Cela to your exercise routine, and you’ll have a slimmer, firmer tum in no time.

Perform each exercise one after the other with little to no rest. Then rest for two to three minutes between rounds. Repeat for three rounds in total.

PLANK JUMP INS

10 reps O Put the palms of your hands flat on the floor with your fingers extended forward. Your palms should be placed directly in line with the shoulders. Press your toes into the floor. Your feet should be no wider than shoulder width apart. The closer together you bring your feet the more your core gets activated.

O Extend at your elbows and press your body up. Have your arms almost entirely extended and the torso and legs off the floor.

O Engage your core by tightening it. Now jump your feet towards your hands. Your feet should land underneath the hips. Pause and hold this position for a second.

O Jump your feet back to the starting position.

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ALTERNATING LYING LEG RAISE

10 reps per leg O Start by laying face up on the floor with your legs straight, lifted a couple of inches off the ground.

O Keeping your legs straight, lift one up so that your body is at a right angle.

O Slowly lower your leg back down until they're just above the floor.

O Raise the opposing leg and repeat the movement.

PLANK

Do for 1 minute O Plant your elbows directly under your shoulders, so they are slightly wider than shoulder width apart.

O Curl the toes into the floor and contract the glutes to stabilise the body. Your legs should be working in the move too; be careful not to lock or hyperextend your knees though.

56 TOPSANTÉ

PLANK HIP DIPS

20 reps O Start by positioning yourself into a plank position.

O Rotate your hips from either side.

O Try to dip as low as possible without touching the floor.

% 8.4 " -h3 '.+# %.1 6'.+$ ,(-43$N 2 13 3' TR 2$"2 -# (-"1$ 2$ +(33+$ $ "' 3(,$P

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FITNESS | ABS

Krissy Cela’s Tone & Sculpt app is available from £13.99 at The App Store and on Google Play. Find Krissy on Instagram @krissycela

BICYCLES

20 reps O Start by lying flat on the floor and placing your hands behind your head lifting your shoulders off the floor. Crunch your abs to perform the lift and do not strain your neck during this movement.

O Bring your right knee up and crunch with your abdominal area so that your left shoulder aims to touch the right knee.

O Repeat the movement by crunching on alternating sides of the body. TS

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'$2$ "1.22O!.#8 "14-"'$2 1$ &1$ 3 8 1&$3 8.41 .!+(04$2P

TOPSANTÉ 57

FORGET THE GYM CANCEL YOUR GYM MEMBERSHIP AND BUILD YOUR OWN FITNESS HAVEN Rather than paying a monthly membership for a public gym that you probably won’t get all the benefits of, why not start your very own home gym collection?

Your local Fitness Superstore has an unrivalled product range so head in-store to try any of the machines on display and get some expert home gym advice.

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FITNESS | CELEB TRAINER

THE MINDFUL COACH

CREATE YOUR OWN CULTURE OF WELLBEING In his new column for Top Santé, TV trainer Jessie Pavelka talks about creating healthy changes from within.

C

ULTURE RUNS DEEP. Your family, society and environment all shape who you become.

Although these influences impact you, you needn’t be led by them, at least not all of the time. You can choose to change how you respond. Magic happens when you challenge programmed beliefs and behaviours and step towards who you want to be.

Whether you’re running a household, a business or simply running around the block, you get to choose how you show up in the world, In my work on America’s Biggest Loser, I saw huge benefits from people making the smallest, seemingly insignificant changes. What mattered most was that those changes came from within. Those people had to block out a lot of the negative influences or messages that had fed them for so long. So, no matter where you are on your journey, know that you can make a difference.

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3 steps to a fuller, fitter life Acknowledge and appreciate the present. Who are you today? How do you feel? What is your daily routine? Many people live on autopilot, getting comfortable with the pressures and pain their current way of living creates. Today, become aware of your thoughts, actions and the world around you as well as the impact it all has on you. This is not about judgement but about being open to feedback: body, mind and spirit. For example, if you start the day on a smart phone, how does that feel? What else could you be doing? Planning the day ahead?

Setting intentions? Meditating?

1

How do you want to feel?

Many people set goals aligned with an external ideal: chasing numbers on a scale or tape measure to give them evidence to support the belief their changes are worthwhile. But this fails to connect you to what matters most:

2

Jessie’s app covers four elements of health: Eat, Sweat, Think, Connect. Visit pavelka.co.uk/ JP4.

necting how you feel. Connecting to how you feel adds meaning to your actions and helps you stay connected to your cause.

Look at the overall value of an experience. People want fast results but the rewardbased mindset isn’t always beneficial when trying to create a healthy, worthwhile lifestyle. It’s good to embrace the struggle that comes with accomplishing things that matter. Think of a time you set the intention to go for a run or walk but when it came to it, you said, ‘I’ll do it tomorrow’. Now think of a time you went anyway; it may have felt like a grind but once you got going, I bet you felt glad. No doubt there was a bit of pain required but you accepted it was part of the journey and added to the experience. When you embrace your experience in its entirety, it transforms the way you look at yourself and the world.

3

TOPSANTÉ 59

W

E ALL KNOW WE ought to eat less processed food, exercise more, drink more water and get more sleep. The problem is, knowing and doing are two different things. Knowing something is easy but knowledge is only half the puzzle; the other, arguably more important, half is having the mindset to actually implement the knowledge. No matter how excellent your information, if you can’t or don’t put it to use, the benefits remain elusive. Here’s what to do STEP

ONE

With a bit of thought about why and how you want to exercise, you can stay on track with your fitness plans.

BUILD YOUR AWARENESS MUSCLE

STAY MOTIVATED! Now’s the time that a lot of people find their fitness resolutions wavering. Here, expert Kathleen Trotter shares how to take action to keep on track.

60 TOPSANTÉ

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WORDS: KATHLEEN TROTTER. PHOTOGRAPHS: GETTY IMAGES/

Most of us overestimate our healthy choices and drastically underestimate our unhealthy ones: those foods we mindlessly eat, the workouts we skip, the degree to which we rely on coffee and the time we fritter way. You can’t create new healthier habits until you’re aware of your current ones. Becoming aware of how you currently spend your day is crucial, as it’s the first step to transformation.

For the next two weeks, journal about how you spend your time, including what and when you eat, and your exercise levels. Make a note of your mood before and after exercise.

Once you’re aware of your current choices and habits, you can see what needs to be improved and create realistic goals.

Make sure any short-term and long-term goals reflect how much time, money and energy you actually have (not how much you wish you had).

FITNESS | GOAL SETTING

STEP

TWO

FIGURE OUT THE ‘WHAT’

In terms of fitness, workout ahead of time what exercise you’re going to do and when. Will you join a gym and go before work? Join a running group? Set up a home gym? Or play a sport? Plan to do something you enjoy, or at least something you don’t hate.

STEP

THREE

DECIDE ON THE ‘WHEN’

By when do you want to accomplish your goal? Be specific.

If you want to lose weight, decide how much and by when? Break the goal down into how much per week. And if you want to get stronger, what exactly does that look like and how will you achieve it so it’s measurable?

STEP

WORK OUT THE ‘HOW’

How will you fit in your training?

FOUR What accommodations do you need to make? Do you need to rearrange who will drive the kids to school?

Do you need to block off time during your workday? Do you need to use fitness apps or videos so you can train in your living room?

STEP

STAY FLEXIBLE

Know your final destination but FIVE be flexible on how you get there.

No goal ever goes completely to plan. Deviations are an inherent part of life and thus you should have multiple back-up plans. You will fall off of your health wagon; wobbles should be expected. You will miss a few workouts or eat too many biscuits at times. The trick is not to spiral into blame and shame when you do. The trick is to get back up again and carry on.

STEP

LEARN AS YOU GO

All experiences are simply data, SIX and if you can’t do something now, always finish the thought with the word ‘yet’. I can’t run yet. I don’t eat enough vegetables yet. When it comes to your fitness, everything is a learning process and the only failure is not trying.

Kathleen Trotter is a fitness and nutrition expert and life coach. She is the author of Your Fittest Future Self. Find her on social media @FitByKathleenT and at kathleentrotter.com. TS TOPSANTÉ 61

HEALTH

180°

I WENT FROM SIZE 10 TO 24, BACK TO 10 AGAIN! Lindsey Cherry, 47, from Worcester, used to be an aerobics instructor but a passing comment triggered a spiral into obesity. Now, she’s fallen back in love with fitness and slimmed back down again. Here’s how...

62 TOPSANTÉ

LINDSEY’S DIET BEFORE: Breakfast: None Snack: Doughnuts Lunch: Tuna mayo baguette Snack: More doughnuts and a chocolate bar Dinner: White pasta cheese bake Snack: Packet of biscuits LINDSEY’S DIET NOW: Breakfast: Porridge Snack: Protein shake on training days Lunch: Chicken with roasted vegetables Dinner: Brown pasta with roast chicken and salad Snack: Protein bar

but I didn’t care. I sat on the sofa so often, eating and breastfeeding, an indent the shape of my bottom formed on the seat!

A few years later, Joshua was diagnosed with autism. There was so much going on in his world, I didn’t look after me. Joshua needed so much, I couldn’t fi nd or make the time to address the bad habits I’d formed. I wasn’t happy with the way I looked or felt. I missed my old body. At 5ft 7in, I was 22st 7lbs and a size 24. I couldn’t touch my toes or cross my arms across my body. I felt dreadful and when I looked in the mirror, I didn’t recognise myself. I wanted to change, but it reached the point where I didn’t even know where to start.

THE RIGHT TIME TO CHANGE

Two years ago, a friend invited me to a charity evening with the promise of shopping and a glass of prosecco. There, I listened to a talk about health and fitness. The speaker, Irene, explained that she didn’t like fad diets or cutting out food groups. If you eat right and exercise right, it will happen, she said. She spoke a lot of sense and suddenly, it felt like the right time to change. Joshua needed me around – if I carried on the way I was, obesity could reduce my life expectancy and where would that have left him? I was too embarrassed about my size to approach Irene that night, but when I got home I sent a Facebook.com/TopSanteMagazine

@TopSanteUK p

WORDS: KIM WILLIS.

S

TEPPING TO THE RHYTHM OF some classic club beats, I felt fantastic as I led the class through an aerobic workout. In the 1990s, I was a leotard-wearing, step-tomusic aerobics instructor and I loved it. I was in great shape and adored teaching other women to keep fit. I taught twice a week and attended three classes too, alongside my job as a council administrator. Exercise was catnip for me – it made me feel fantastic. But when I moved from Birmingham to Worcester after meeting Daniel, now 45, then found out I was expecting a baby, I gave it all up.

Daniel and I didn’t think we’d ever have children so Joshua, now 14, was our miracle. I wanted his birth to be perfect so when he had to be induced and then his head got stuck and I needed a C-section, I felt I’d let him down. I struggled with postnatal depression. I tried to breastfeed but Joshua wasn’t taking to it and I was so tired, I wasn’t eating properly. My health visitor suggested I should eat more.

She was worried about me and told me the better I ate, the more sustenance Joshua would receive in the breast milk. She was hoping I’d eat more iron-rich food but her words triggered a mission to eat everything I could lay my hands on.

I was put on antidepressants, which made me feel numb. I knew I was gaining weight

FITNESS | REAL LIFE

message asking when her next class was.

Three days later, I was standing in Irene’s Metafit class, with no idea i what Metafit was!

Now, I know and lovve everything about it.

Metafit was designed b by a former marine. It’s high-intensity interval training, using your own body weight to increase endurance and fitness. Irene became my m personal trainer and mentor, teaching me about macronutrients and balancing proteinss, fats and carbs, but bout changing my never dieting. It was ab lifestyle for good.

NO NEED FOR A ‘CHEAT’ DAY

a Now w Lindsey is feeling good about her bodyy. Th his picture was taken in September on her h way out to a family celebration.

Lindsey in th e 1990s, wh en she was Aerobics inst a Step ructor.

as ture w ic p is en th 2.

0st wh 2 d in 201 n d u n o r la a o y was to Leg Lindse a day out on taken

Si

newslet

psante.

k

Lindsey pictu red, again in 2012, on a visit to Stoke say Castle in Shropshire.

Over the course of a yeear, I lost weight in a healthy way. Now, I’m 12st4lbs and a size 10. I times a week and attend Metafit classes three t have added weight traiining to my routine to improve my core strength. I have no desire for a ‘cheat day’ but on Su ndays I eat extra, healthy calories to fuell the week ahead. I give my body what it needs and I enjoy calculating and adjusting my macrronutrients based on my weight and fitness goals.

My dog, Pepper, used to be so familiar with my ‘walk of shame’ to the kitchen for a biscuit, she’d follow mee in the hopes of some crumbs. I could get thrrough an entire packet g. Pepper, a miniature without even thinking Dachshund, now hidess from me because she knows how much I lovve long walks.

I couldn’t When I first started training, t even get on the floor, let alone do a burpee.

Now, I do burpees, preess-ups and sit-ups. The more weight I lost, the more energy I had and the more I could push myself. d reach my toes I was so The first time I could excited. I can cross my arms now too. I know ody language, but the it’ss n it not very positive bo noveelt of being able to do it hasn’t worn off! think I didn’t have time o ause of Joshua’s needs. ow that I do, I am a better mum. xercise makes me feel brighter and ppier, invigorated and invincible. I n feel the happ py hormones surge ough me after an exercise class. For look at the old rs, I couldn’t even e otos of me teacching aerobics. It made cry to think w what I’d done to myself. I nt too many yeears neglecting myself although I havve no intention of otard collection, I am s y catnip once again. ning.com for V sit metafi afit-train m

TS

TOPSANTÉ 63

TRAVEL | NEWS

YOUR

STARTS HERE! To kick off our healthy travel section we’ve rounded up the best tips, tricks and gadgets to help you make the most of your time away.

WORDS: LARISSA CHAPMAN.

DESTINATION HAPPINESS Depart the ordinary and embark on an authentic journey with insider tips from Niche Destinations (nichedestinations.com). Choose from an epicurean adventure, cultural discovery, or a blast of adrenalin-fuelled action. Or else you can reboot, refresh and detox in the spa or

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TOPSANTÉ 65

A RESTORE AND REFRESH RETREAT

ECO-FRIENDLY TRAVEL ESSENTIALS

Be kind to your skin and the planet with Tisserand Aromatherapy’s eco-friendly travel kit (£20, tisserand.com), which includes bath oil, mood mist and a roller ball, and comes in a reusable vegan cosmetics bag. Tisserand collaborated with National Geographic to create this gorgeous kit, focusing on sustainability of both the ingredients and the packaging.

Embrace nature and let go of the stresses of everyday life at a rural Cornwall retreat. Thera-Sea (thera-sea.co.uk) offers a series of restorative wellness retreats focusing on ‘lifestyle medicine’ and the power of nature. Its founder, Katy Griffin, runs practical workshops that equip you with the tools you need to manage stress in your daily life. The off-grid experience focuses on bringing wellness back to basics through yoga, nutrition, relaxation and education.

Perched on the banks of the River Fal, the retreats are hidden within the grounds of a 300-year-old stone-built cottage, which is only accessible by kayak and a long walk through woodland. Prices are £495 for a midweek stay and £575 at the weekend, which includes the wellbeing course, all activities, meals and two-nights’ accomodation.

BACK-FRIENDLY BACKPACK Do you sometimes go on holiday with the weight of the world on your shoulders – literally? Take the pressure off with the Sol-Lite Laptop Backpack (£59.99, targus. com). It works as a flight bag or a handy day-pack for when you’re out sightseeing. The streamlined, lightweight design, contoured padded mesh back panel and ergonomic adjustable shoulder straps perfectly support your back during long periods of walking.

66 TOPSANTÉ

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TRAVEL | NEWS

150 million

…that’s how many single-use plastic bags are used at UK airports each year! Founders of the OneNine5 Washbag (£49, OneNine5.com) are aiming to reduce this number with their beautiful vegan wash bags. Not only are they made from recycled plastic, they also contain a reusable, detachable, airline-approved liquids bag. The come in pink, white and navy.

LEAN WATER NYWHERE

Stay one step ahead of jet lag Adjusting to a new time zone can be one of the biggest bugbears for holiday goers. However, now there may be a solution. Hillarys (the blind and curtain specialists) have designed a jet lag calculator, which creates a unique sleep plan just for you in the weeks before you jet off to help you adjust to your new time zone, meaning you can get down to enjoying your holiday sooner. Check out hillarys. co.uk/static/jet-lag-calculator.

r the adventurous, asoned traveller who s to veer off the ten track, the Saver (£99.99, iconlifesaver.com) could be just what you need. Trusted by organisations such as Oxfam in some of the most remote locations in the world, LifeSaver has an advanced filter that removes 99.9999 per cent of bacteria and viruses to ensure water is safe to drink, wherever you are. Plus, it eliminates the need for single use plastic bottles..

NATURAL RELIEF FOR BITES AND STINGS For a simple, effective, chemicalfree way to treat all kinds of bites, plus nettle and jellyfish stings, try Incognito Zap-Ease Bite Relief (£6.99, lessmosquito.com). The tiny device emits electrical pulses, inhibiting histamine release and also numbing the pain. It treats up to 1,000 bites with no batteries required.

STAY-WELL SUPPLEMENTS

Holiday sickness can be a common occurrence, so taking an immunesupportive supplement can help stave off germs. City Survivor Immune Support (£19.95, citysurvivor. co.uk) is packed with elderberries, zinc and vitamin A and has been shown in trials to vastly reduce respiratory infections in air travellers. TS TOPSANTÉ 67

WALK YOUR OWN WAY

ILGRIMS HAVE BEEN walking the Camino de Santiago for a thousand years or more. It is a Christian pilgrimage with routes all over Europe, each leading to the same destination, the cathedral at Santiago De Compostela, in Spain.

While many people of course still take it on for religious reasons, others do it with their own purpose: as a physical challenge; to improve their mental health; because they are at a crossroads in life and need to clear their heads; or to simply find some breathing space.

‘Doing the Camino’ is becoming 68 TOPSANTÉ

ever more popular, with the final stages attracting walkers in their thousands. In fact, around 300,000 people lace up their boots and set out on the challenge each year.

There are many routes. Perhaps the best-known is the one that starts at St Jean Pied de Port at the foot of the Pyrenees, in France. However, in Portugal the Camino – or Caminho as it is written there – is becoming more of an attraction as last year some of the route’s ancient networks have been opened up again and it is now possible to walk from Lagos, Faro or Tavira.

While many people walk the whole thing in one go – which can take

around six weeks and on the French route is a distance of 500 miles – it is perfectly possible, and ok, to just do a section.

Some people set off with sleeping bags and simply bed down at the nearest pilgrim hostel to hand when they decide to stop walking for the day, but it is possible to plan a week’s walking and book hotels, apartments or B&Bs before you go. There are also luxurious guided tours where everything is taken care of for you and they will even drive your bags to the next stop so you don’t have to carry them the whole way!

Read on to find out what the different holiday styles have to offer.

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WORDS: YVONNE MARTIN AND LEBBY EYRES. PHOTOGRAPHS: ALLAN LEVY, @TRYPORTUGAL AND GETTY IMAGES.

Walking the Camino De Santiago is an unforgettable experience.

And it is possible do it at your own pace and in your own style...

TRAVEL | CAMINO O

UNDER YOUR OWN STEAM

‘Walkingg the Camino did more for myy wellbeing than anyy other holiday I’ve had.’

Top Santé deputy editor Yvonne Martin packed her rucksack and walked from St Jean Pied de Porte in France to Pamplona in Spain. She was revitalised by her Camino experience and can’t wait to return.

YVONNE’S CAMINO TIPS

th On the Camino pa , on ain Sp in near Arleta ng. lki our last day of wa

Taking a rest o n the path to Zubiri.

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O Make sure your packed rucksack weighs no more than 10 per cent of your own bodyweight if you’re ca arrying your own kit the whole way. Not carrying too much is vital o enjoying the experience.

Take some Gloves In A Bottle £13.25, glovesinabottle.com), which is a barrier cream. I rubbed it nto my feet every morning and was blister-free the whole way.

O You can send off for your Camino pa assport before you set off. Then, ha and it in to be stamped at every topping point along the route.

As we settle down for a well-earned drink and a snack in a busy café in Zubiri, Spain, a Canadian woman in her 60s approaches and asks if she can join us at our table. ‘Of course, take a seat,’ I say.

An hour later we’ve discussed life-changing events, resilience, independence, integrity and blister prevention. We’ve bought each other coffees, laughed and swapped advice.

Then we wish each other well and are on our way. It’s a delightful and yet typical connection you experience with your fellow ‘pilgrims’ when you’re walking the Camino de Santiago.

A couple of years ago, if you had asked me whether I wanted to go on a walking holiday I’d have given an emphatic ‘no’, but somehow the time is right and myself and my partner Allan decide to give it a try.

We were inspired initially by watching The Way, a life-affirming film starring Martin Sheen as a father who walks the Camino in memory of his son.

In addition, we had a mini-break in Santiago where we met many pilgrims at the end of their journey. Their excitement and satisfaction at what they had done was palpable.

Soon, walking the Camino becomes something of an obsession and we start training to make sure we’re up to the challenge.

We aren’t in a position to have enough time off work to do the whole TOPSANTÉ 69

thing in one go, so we decide to do it in chunks. It may take us years to complete, but for us it really is about the journey and we want to enjoy every part of it.

BRAVING THE ELEMENTS

With that in mind we start with the section from St Jean to Pamplona in Spain. The journey is filled with good experiences, from walking through a forest with the sound of a rushing stream in our ears, to arriving at a mountain village soaked by torrential rain and finding a warm and bustling restaurant there with a welcome bowl of patatas bravas and a couple of glasses of red wine.

Most of all I love the camaraderie of our fellow pilgrims. There is a warmth and connection in every interaction and always a friendly greeting and the parting wish of ‘buen camino!’

Our days settle into a rhythm of early rising, walking, food and wine and exploring our destination, then early to bed. It is the same each day, yet no day is the same. The landscape, the conversation, the challenge and the people we meet are different at every stage.

At the end I am fitter, less stressed, more relaxed and so excited about the experience I just want to keep on walking. I can’t wait to go back and carry on where we left off.

TRIP NOTES

We paid between €50 and €90 for rooms or apartments at our stopping off points.

An overnight stay at Hotel Roncesvalles, costs between €67 and €90 for a double room, depending on the time of year. Visit hotelroncesvalles. com for information.

We finished our journey at Hotel Pompaelo Urban Spa, in Pamplona, Spain. Visit hotelpompaelo.com for the latest details on prices.

70 TOPSANTÉ

THE LUXURY OPTION

‘I glimpse the spiritual satisfaction of those who complete the trail.’

Lebby Eyres takes a weekend taster trip with a guide, following the Portugese routes and enjoying some sightseeing and beautiful accommodation along the way.

Whether you’re hiking the Caminho de Santiago alone or in a group, there’s always a comforting feeling you are following in someone else’s footsteps. From the Middle Ages onwards, pilgrims have made their way to the Spanish city along a variety of routes, walking stick in one hand and scallop shell – the symbol of the Caminho – in the other. I’m hiking part of the newly signposted Way of St James in the Alentejo region. With a guide to look after us we are able to sample the most picturesque parts of The

Way and be driven between different sections of the walk so we make the most of our brief time in the region. We start in Estremoz.

The walled ‘white city’ is famous for its marble, which is actually slightly pinkish in hue. It’s September and still warm, and as the sun goes down the town is bathed in a beautiful, rosy light.

After a night in the Alentejo Marmoris Hotel in nearby Vila Viçosa, a former olive oil mill now owned by local marble producers, I set out with my fellow hikers to the town of Fronteira – making sure we have our Caminho passports stamped first. Our route for the day takes us to the town of Cabeço De Vide along a fairly easy stretch of the 397km-long Caminho Nascente. But Facebook.com/TopSanteMagazine

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TRAVEL | CAMINO

LEBBY’S CAMINO TIPS

Rio Tejo, from a . balcony in Santarém

Hiking the Caminho Nascente.

Fishing huts in Escaroupim.

my legs are still stiff, and we make a welcome detour to the thermal spa, built on the site of Roman baths, where we walk through a hot and cold pool of healing sulphuric water.

LUXURIOUS PLACE TO STAY In the afternoon, the landscape changes as we hike to Alter Pedroso, through groves of oak trees. There’s a real feeling of remoteness here, as the path twists past the ancient trees and alongside tumbledown stone walls.

That feeling intensifies as we arrive at the Pousada Mosteiro Do Crato, an imposing former monastery. It’s no exaggeration to say it’s one of the most beautiful hotels I’ve stayed in, and the perfect place to rest weary feet – after a dip in the outdoor pool, naturally. The following day, our guide drives us to the town of Santarém, in the Ribatejo region just north of Lisbon. We’ve switched from the Caminho Nascente to the 440km-long Sign up to our newsletter at topsante.co.uk

Caminho Central, which tracks the banks of the Rio Tejo through farmland and cornfields.

After a night in the N1 hostel, we visit Valada, next to the river. A boat trip takes us to the charming village of Escaroupim, lined with traditional, brightly-coloured fishing huts. There are Caminhos on both sides of the river here, which meet up in Santarém.

While we have drivers transporting our luggage, we spot plenty of what

O You’ll sometimes walk for miles without finding a café or place to refill your water bottle so you need to take plenty with you. I used the Osprey Talon 6 hiking lumbar hydration pack (£65, ospreyeurope.com) which is a comfortable way of carrying more than a litre of water.

O It’s hard to find shade on some of the paths so it’s really important to wear a hat and loose, comfortable clothing. Sunscreen is a must too, even if you’re walking in spring or September as I did.

O Follow the lead of the ‘true pilgrims’ and start early each day.

Aim to get the main body of the walk done by lunchtime – up to 20km in some cases – so you have less distance to walk in the afternoon.

O Keep an eye out for the yellow scallop or the yellow arrow on signposts, which mark the way. It’s easy to get disorientated when you’ve been walking all day.

we label ‘true pilgrims’ walking with packs on their backs. The distance between the towns is between 15 and 33km, and traditionally walkers rise early to stroll in the cool of the morning.

The weekend is a luxurious way to experience the Caminho, and it gives me an insight into what hiking the full pilgrimage must feel like. I can sense the spiritual satisfaction those who make it to Santiago must feel. TS

TRIP NOTES

For more information see visitalentejo.pt and for tour options, visit tryportugal.pt or email info@tryportugal.pt. Double rooms at the Hotel Marmoris from £115 per night, alentejomarmoris.com; doubles at the Pousada Mosteiro Crato start at £100 per night, pousadasofportugal.com; beds at N1 hostel start from £15 for a shared dormitory, doubles and suites available from around £100, N1hostelapartments.com.

TAP Air Portugal flies direct from London Heathrow, Gatwick and Manchester to Lisbon up to 10 times a day, prices starting at £92 return including all taxes and surcharges. Visit flytap.com or call 0345 601 0932.

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REASONS TO GO SOLO

Travelling on your own opens up a whole new world and can be a big confidence booster. Here’s how it can benefit you.

FEEL EMPOWERED ‘A solo adventure is one of the most empowering things you can do’, says Zoë Watson, founder of Bliss Sanctuary for Women in Bali (blisssancturyforwomen.com). ‘It gives you an opportunity to make decisions for yourself, experience new cultures and new ways of living that are yours and only yours to savour. It’s this sense of freedom to focus on yourself that ultimately empowers and inspires you to make changes when you return home.’

BRIM WITH CONFIDENCE

Travelling by yourself can really boost your confidence and overall wellbeing. ‘It allows you to get to know yourself better and build self-esteem by learning to rely on your own instincts,’ adds Zoë. ‘You can enjoy your own company and reflect on the experience with much more clarity than when you are thinking about other people.’

If you like the idea of jetting off to a far-flung land but feel nervous about taking the first step, why not start small with an overnight solo spa break or a day trip closer to home?

Dubbed the perfect way to escape the chaos and take your mind and body to that holiday zone – without the journey, price tag or jet lag – a ‘daycation’ could be the ideal way to start your solo adventure. Dayuse.co.uk can take you to a few hours of hotel luxury close to home in a couple of clicks.

ENJOY YOUR OWN COMPANY One of the hardest things about traveling on your own can be loneliness.

‘Although you meet many other people, there are also times – usually mealtimes – when you can feel a bit exposed, even if you’re perfectly happy enjoying your own company,’ says Zoë.

‘Always arm yourself with a good book or an electronic device. Mealtimes are a good time to catch up on events back home, download photos, send emails or even connect with friends on Skype. In many countries restaurants have free Wi-Fi.’ Try the super portable Amazon Kindle E-reader (£120, currys.co.uk) and get stuck into a good novel over dinner.

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48%

of Brits who have been on holiday have travelled solo.

TRAVEL | GOING IT ALONE

BROADEN YOUR HORIZONS ‘Travelling solo puts you in control of what you do and where you go,’ says psychologist and life coach Jivan Dempsey (jivandempsey.com).

‘Travelling with others requires compromise and you may not get to do the things you want. This is your time to be indulgent! However, travelling alone is a big step.

If you don’t want to go it totally alone at first, why not consider a charity trip? This allows you to travel alone while meeting up with others when you’re there.’

LEARN A NEW LINGO Even when holidaying with others, it’s still a good idea to learn a few key words and phrases in the native language of the country you’re visiting, but it’s particularly important when travelling alone. ‘For your own safety and comfort you need to be able to communicate with the locals,’ says Zoë. Try the Babbel language app (from the app store) – the free version comes with more than 40 classes, 13 languages and speech recognition exercises.

WORDS: LARISSA CHAPMAN. PHOTOGRAPHS: GETTY IMAGES.

BECOME MORE OF A SOCIAL BUTTERFLY

Venturing off alone encourages you to be more sociable and open yourself up to new people. ‘You get a rush of adrenalin as you forge new relationships with other travellers, which can give a great sense of personal satisfaction,’ says Jivan.

‘However, if you find the whole idea a little daunting, set yourself small targets at home first, such as meeting three new people in one week and striking up a conversation, even if it ultimately doesn’t go anywhere. Slowly build this up and set bigger targets as your confidence grows. Relaxation and visualisation techniques such as NLP are also effective in helping you overcome your fears and deal with new, alien situations.’ TS

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TOPSANTÉ 73

Far infrared saunas for health Published studies in recent years have highlighted the benefits of taking regular saunas.

A study from Loughborough University showed how exposing the body to heat for 60 min periods, burns calories and helps regulate blood sugar levels.

Finnish studies highlighted benefits to the cardiovascular system and blood pressure.

Australian studies showed benefits to the immune system and prevention of colds.

Canadian research pinpointed sweating as an effective means of detoxing cells.

American studies endorsed heat in The far infrared saunas are also popular with sufferers of fibromyalgia and ME, who benefit from the deep thermal energy which is similar to sunlight but without the UV rays.

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TRAVEL | MENOPAUSE

S

WORDS: YVONNE MARTIN. PHOTOGRAPHS: CLIO WOOD, OCEAN TAYLOR, LYNN MURPHY AND GETTY IMAGES.

ITTING AROUND THE dinner table, the conversation goes from hilarious to sad to practical and back again. Each woman tells her stories and listens intently in return, sharing frustrations, triumphs, anecdotes and wisdom. To see us you would think we’re old friends, but in fact we’ve only known each other a few days. We have something in common though: we’re going through the menopause.

We’re in a beautiful country house near Limoges in France for a fitness retreat designed specifically for women at this stage of life. It’s organised by retreat specialists &Breathe, which started out running weeks away for postnatal women.

Behind the company is Clio Wood, who set it up in 2015. She had the idea when she was unable to fi nd the kind

Meno

PAUSING FOR BREATH

Deputy Editor Yvonne Martin heads to France for a week to stay at a retreat designed for women entering menopause, and connects with like-minded souls.

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TOPSANTÉ 75

TRAVEL | MENOPAUSE

of supportive break she needed after the birth of her daughter five years ago. It soon became apparent to her that the same nurturing approach would work for women at another hormonally-challenging time of life.

‘It’s about making sure people take time for themselves, because as women we do that so rarely,’ she says.

It all starts at Limoges Airport when four women ranging in age from late forties to early fi fties (I’m the oldest at 53) are picked up by taxi and driven through the French countryside to Manoir La Croix de La Jugie.

We’re strangers at the start of the journey but that doesn’t last long as we chat the whole way.

We get a friendly welcome from Clio and fellow hosts, women’s fitness specialist Stef Larden, and Jo Bihari, a friend of Clio’s who went through an early menopause three years ago when she was 37.

wonderful Pilates session out on the grass in the mellow autumn sunshine.

Stef creates a positive atmosphere, pushing us but always working with care. She remembers everyone’s needs and adjusts exercises as necessary.

There’s advice to take away and once home, we each receive an exercise plan to carry on the good work.

NOURISHING THE BODY

Our all-round health is supported by nutritious food, prepared by Clio.

Returning to the kitchen after an exercise session to be greeted by the delicious smell of her cooking is wonderful. We start the day with a small healthy breakfast such as a little bowl of nuts, cooked spinach and houmous. I also try my fi rst chia pudding and discover it’s delicious.

Brunches include restorative soups and salads and the evening meal highlights are a hearty mushroom bourguignon and a fragrant chickpea curry (and yes, there is some wine with dinner if you want it). Mealtimes prove to be a great chance to share experiences, not just about hot flushes and menopausal irritability, but life in general. It feels supportive and open.

‘Mealtimes prove to be a great chance to share our experiences.’

GETTING PHYSICAL

Stef spends time privately with each woman to fi nd out more about us and our bodies. I unload a list of creaks and ailments from my slightly restricted shoulder joint and twingey knee to the plantar fasciitis in my feet.

It’s not all bad though as Stef notes some areas of flexibility and I tell her about my morning stretch routine and the fitness classes I do. She plans the exercise sessions only after she has spoken to each of us.

Every day we do three hours of exercise. This includes High Intensity Interval Training, cardio, strength moves, bodyweight exercises and stretching. It’s challenging yes, but you know what? I can do it… well, most of it. And each day as I get used to this level of activity, I fi nd my body is moving better. I even fi nd that I’m looking forward to it.

Some of the classes take place in a fitness studio in one of the rustic outbuildings, but we also do circuits in the open air and we have a 76 TOPSANTÉ

Manoir La Croix de la Jugie is a classic French country house with beautiful grounds.

The rooms are all elegantly decorated – a treat to stay in.

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TIME TO LET GO

The pace is just right, as when we’re not exercising or eating there’s plenty of time to truly relax. Nothing is expected of us. We’re being looked after. Have a nap, go for a walk, read a book; it’s our choice. It really is ok to wind down. The only interruption is a welcome one: an afternoon snack.

The retreat includes a massage on one of the days, and you can book an extra one if you’re really in the relaxation vibe. The mental health side of menopause is also addressed with mindfulness sessions led by Clio, and the day often ends with a Sign up to our newsletter at topsante.co.uk

relaxation stretch with Stef. Nothing is set in stone though. The routine outside of exercise sessions and meals is flexible depending on what people want to do.

So what did I take away from the experience? I have a marvellous WhatsApp group on my phone (which I called on for moral support after an upsetting paddleboarding experience a week after we got back). I’ve also got some healthy mealtime inspiration and a renewed commitment to meditating and exercising regularly.

Best of all, I feel stronger… in all kinds of ways. TS

We sweated through our exercise sessions in this light and airy studio.

e next & n p e retreat at Manoir La Croix de La Jugie in France runs June 13-19, 2020; prices from £1,000 per person including accommodation, personal consultation, fitness classes, mindfulness sessions, massage, and tailored meal plan and all food and drink.

I went with Ryanair, which flies to Limoges from various UK airports.

TOPSANTÉ 77

BEAUTY Give dry skin and hair the boot this month with these deeply nourising new beauty products.

PUCKER UP

Aliso organic lip balm (£12, alisobeauty.com) will keep your pout perfectly kissable for Valentine’s Day. It contains olive, almond, coconut and raspberry seed oils, plus shea butter, beeswax, propolis and vitamin E to nourish and heal chapped lips, with no synthetic or petroleum-based ingredients.

TopSanté PROMOTION Ben & Anna Natural Soda Deodorant (£9.95, benandanna.uk) tackles perspiration and odour for all-day freshness.

These multi awardwinning sticks are suitable for vegans, free from aluminium, alcohol, parabens and synthetic aromas, and they come in plastic-free packaging that’s made from FSC-certified recyclable paper.

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SHAKE IT OFF!

Hard water affects more than 60 per cent of us and can leave hair rough and dry. Plus, build-up from styling products and even shampoo and conditioner can make your hair look dull and dry too. Living Proof’s new Perfect Hair Day Triple Detox Shampoo (£24, livingproof.co.uk) tackles all of these without stripping hair. It’s m, thanks to the a charcoal, that SIMPLE to pollutants to PLEASURES Aime has just launched its new ashed away. b

Simple Skin range of products, consisting of just a Cleanser ser ((£29 £29, aime.co), Serum (£39) and d Cream (£35). But don’t be fooled – these might be calle ‘simple’ but they’re full of clev stuff, including pre- and probiotics to balance your skin’s microbiome. Each is made with 97-99 per cent natural ingredients, including white willow bark in the cleanser, vitamin C in the serum, and hyaluronic acid in the cream.

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OF THE BEST Treat your face and body to some love

Greek brand Kéap has a new range of body oils that use Greek olive oil, herbs and essential oils. The Hydrate and Relax Body Oil (£38, kearlife.com) with chamomile, sweet almond, rosemary and orange, calms body and mind, while Calm & Revive Arnica Body Oil (£39) is ideal after a workout.

New Scandi brand Von Norten offers vegan and sustainable beauty and home products including Bath and Shower Oils (£28 each, vonnorten. se), in Lavender & Bergamot and Rose Geranium. Use in the shower so your skin can soak up the vitamin-rich formulas made of raw ingredients, leaving it silky soft.

WORDS NATALIE MILLMAN. PHOTOGRAPHS: SHUTTERSTOCK AND GETTY IMAGES.

Facial oils are a godsend in winter but can leave your skin looking a tad greasy. Dr Hauschka Regenerating Oil Serum Intensive (£59, dr.hauschka.com) contains olive and almond oils yet has all the properties of a light serum. The ingredients, including blackthorn fruit, sink into skin. It’s ideal for mature, dry or sensitive faces.

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TOPSANTÉ 79

WORDS: CARLY HOBBS. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK *COSMETIC BUSINESS.

IT’S A CURL’S WORLD

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BEAUT Y | CURLY HAIR

Curls made a huge comeback last year, whether natural or not. Here’s why the trend is here to stay and how to manage your curls so they stay looking their most fabulous and fullsome.

W

E’RE IN THE midst of a curl revolution which looks set to grow further in 2020. Former ‘secret’ curly hair owners are embracing their natural locks, and those not genetically gifted with waves are booking in for perms – yes really! Award-winning London hairdresser Karine Jackson (karinejackson.co.uk) says her salon did three perms all year in 2005, while in 2018 they did 176. They currently book in 2-4 every day. ‘Perms are so popular but there are a multitude of ways to do them now,’ says Karine. While you can still book in for a traditional set, more modern techniques use bendy

rollers to give more beachy, natural curls – so it’s less 80s frizz or 90s crunch, and more flattering waves.

According to recent stats, Superdrug has seen a 40 per cent growth in sales of curl-enhancing products in the last year* alone. This indicates curly hair, including afro, is no longer a specialised hair type: it’s mainstream, natural and better represented than ever. So why the sudden love of all things wavy? Experts suggest the appeal of the curl is down to a number of factors: celebs and non-celebs embracing their natural hair, the steer away from harsh straightening treatments, and the fact that curls are flattering, fun and easy to style up… once you know how.

‘Curly hair is bespoke and beautiful,’ says Karine. ‘It can be high maintenance and temperamental too, but as you get to know your curls and experiment with products, you will be able to embrace and enjoy them.’

Dryness can be common for curly

hair as the oil produced at each follicle can’t get all the way down the bends leading to dryness and frizz.

‘Frizz is caused by the cuticles sticking up – they are meant to lay flat and overlap from root to tip,’ says Karine. Styling tools, tying hair up and colouring it all rough up the cuticles to cause gaps and breakages, to which curly hair is more prone.

That said, with a combination of the right treatments, styling products and minimal combing, frizz can be tamed – just not necessarily in the same way every day. ‘Curly hair plays by its own rules,’ says Karine. ‘Mine changes all the time, it can be perfectly curly, then a few days later looks much straighter.’

Curls can also be affected by the menstrual cycle, while some women have straight hair before pregnancy, then it goes curly, or vice versa.

Curly hair can also be fine or coarse, and abundant or sparse. Whatever you have will determine the products you use (see over page).

How to care for curls

Karine Jackson shares her top tips for looking after curly hair O Upon waking in the morning, leave your hair for at least 20 minutes before you touch it. Like your skin, which can crease on the pillow, hair needs time to calm down so you can then decide how best to style it for the day.

O Brush hair well before washing (but only then!), and comb through with conditioner while in the shower. While you ought not brush curls when dry, you do need to detangle before washing.

Also, brushing stimulates your scalp to spread oils along the hair shafts, which curly hair needs.

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O Use natural products where possible, avoiding artificial silicones which can coat strands and lead to dryness.

O Apply a hair mask once a week, to deeply nourish curls and keep cuticles smooth.

O Leave hair to dry naturally wherever possible, as any extreme heat can add to frizz and dryness.

O The less you play with or try to style or brush curly hair, the better as it leaves curls intact.

O Visit a curl specialist for cuts.

They may dry cut your hair to help work with the overall shape.

TOPSANTÉ 81

THE ARCHITECTURE OF CURLS Everyone’s hair is on a scale from straight to super curly. Think of the letter S. The tighter the letter S in each strand, the curlier it is. Straight hair has no S bends at all, while wavy hair has slight bends. Afro curls have extremely tight S bends that are more like coils. Your S bends are determined by the shape of your hair follicles: the more oval-shaped they are, the curlier your hair grows.

Curly hair heroes Best for cleansing

Aveda Be Curly Shampoo (£20.50, aveda.co.uk) cleanses with care. It’s packed with wheat protein, which expands when hair is wet, then pings back when dry, keeping curls defined.

Best coarse hair detangler Mane ‘n Tail Detangler (£7.99, lookfantastic.com) formerly designed for horses (yes really!), can sort out knots on the coarsest hair.

Best leave-on mask Lee Stafford Cactus Crush Mucho Moisture Mask (£8.99, boots.com) harnesses the hydration, minerals and electrolytes from cacti, which have to withstand strong desert sun, to moisturise strands.

Best multi-tasking conditioner Redken Curvaceous Conditioner (£12.75, lookfantastic.com) contains a curl memory complex with sugar crystals and moringa oil to replenish moisture and optimise definition. It can also be used as a wash-off conditioner for fine hair, or left on overnight for a coarse or dry hair.

Best for styling coarse curls Kevin Murphy Killer Curls (£31, cultbeauty.co.uk) is an anti-frizz cream that fills in gaps in cuticles for smoother strands, thanks to watermelon and aloe vera leaf juice.

Best for styling finer curls Organic Colour Systems Keep Curl Memory Gel (£12.95, glasshouseshop.co.uk) can be worked from mid-lengths to ends then corkscrew curls around your finger in sections.

Best for a quick de-frizz Living Proof No Frizz Instant De-Frizzer (From £10, living proof.co.uk) is a light oil to make curls shiny rather than heavy.

One for your handbag to combat drizzly days.

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BEAUT Y | CURLY HAIR

Create faux curls Not blessed with natural curls and don’t fancy joining Team Perm? Here’s what to do…

1 2

Mist hair all over with a flexiblehold hairspray.

Take two-inch-wide sections of hair and wrap around a heated tong, holding for up to 10 seconds. Catch the curl while it is still coiled as it slides off the tong.

Hold it for a few moments until it cools slightly and then place it down. Repeat until all your hair is done.

3

Mist with hairspray again.

Once all your curls are completely cool, comb through with your fingers.

TOP TIP: Hair can be curled via heat, using tongs, but must then be left to cool completely to set.

If you mess with the curls or comb through with fingers while hair is still warm, you will change the shape and ruin the curl.

NEXT MONTH: We announce the winners of our first Top Santé haircare awards!

Curly hair is one of the categories, so don’t miss the March issue to find out which products our testers rated! TS

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TOPSANTÉ 83

r e t n i W

Skin Saviours Basis Sensitiv 2 in 1 Cleansing Milk

Basis Sensitiv Tinted Moisturising Cream SPF 10

Basis Sensitiv Soft Moisturising Cream

Hydro Effect Serum

Hydrating Sheet Mask

100% certiďŹ ed natural personal care

Available from health stores and online. www.laverauk.co.uk

lavera. natural. effective. beautiful

BEAUT Y | MAKE-UP

Hormonal changes can make eyelashes sparser and shorter over time but the right mascara, applied well, instantly makes eyes look bigger, brighter and more defined. Here’s how to create that wide-awake look…

1 2

USE LASH SERUM For stronger, longer lashes, use an eyelash-enhancing serum applied along the upper lash line before bed each night.

CREATE CURL Mature lashes can lack curl, so, using a good quality curler, get as close to the roots as you can and squeeze 5-8 times. Heating the curler gently with a hairdryer first can help lock in the curl.

Pay attention to lashes on the outer edge – a bit more curl there helps to ‘lift’ lids.

3

USE PRIMER Eyelash primer creates a tacky base for your mascara to cling to.

Apply 2-3 layers on clean eyelashes from roots to tip. Apply mascara before the primer has dried fully.

YOUR MAKE-UP MASTERCLASS

4

How to do...

MASCARA WORDS JULIE BROWN. WORDS: BRO N PHOTOGRAPHS: PHOTOGRAPHS GETTY IMAGES. IMAGES

Make-up artist Julie Brown specialises in helping women over 40 perfect their make-up.

Here’s how to get great lashes.

LASH MUSTHAVES

1 O

2 O

1 RapidLash Eyelash Enhancing Serum (£39.99, boots.

O

com) contains a blend of lash-enhancing ingredients that are nourishing, strengthening and don’t sting. It’s said to improve length and volume by 50-75 per cent!

2 L’Oreal Paradise Extatic Mascara (£11.99, lorealO paris.co.uk) gives intense volume, length and has a feather-soft feel thanks to nourishing castor oil. It comes in black, brown and waterproof black.

3 Kevyn Aucoin The Eyelash Curler (£17, spacenk.com) O is a stainless steel curler that’s stood the test of time.

The curved rubber pad bends eyelashes beautifully. It can also be used upside down on lower lashes.

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3 O

CHOOSING MASCARA Eye sockets change shape with age, meaning your previous mascara routine may smudge or transfer to the top of the lid. This is solved with waterproof or tubing mascara, the latter wraps around each hair, holding the curl. It’s easily removed with h warm water. Try NYX Professional Makeup Doll Eye Mascara (£8, nyxcosmetics.co.uk). Black can look harsh, so go for black/brow wn. If you want to experiment with colour, try popping a bit on the tips over black mascara. m APPLICATION KNOW-HOW Whichever mascara you ch hoose, wipe excess off the wand before applying. Place the wand close to the base b of your lashes and wiggle upwards. Sta art at the centre of the eye and move outw wards for a lifted look before coating the inner lashes. Try to catch every hair.

To prevent clum mping, brush through the lashes with an eyelash e comb while the mascara is still wet. w For more volume, apply another 1-2 2 coats, combing through after each one. Avvoid too much mascara on lower lashes as it ca an cast shadows.

Waterproof mascara a with a smaller wand is best here – try Macc Extended Play (£16.50, maccosmetics.co.ukk).

TOPSANTÉ 85

SOOTHE WITH A SERUM

ICE

R’

O

EDITO

Baie Botanique Rose Renew Anti-Ageing Serum (£34, baiebotanique.com) contains hyaluronic acid and rose extract to calm and soothe. Expect fine lines, wrinkles and dullness to be replaced with a firmer, fresher, glowy complexion.

Apply before day cream.

S CH

A HYDRATION

Part serum, part primer, Cosmetics A La Carte Rose Dew (£44, cosmeticsalacarte. com) is a watery liquid to apply to freshly cleansed skin before other products. Packed with rose otto made from thousands of steamed rose petals, it delicately scents and deeply hydrates skin.

SMOOTH YOUR LIMBS

Slather on The Body Shop British Rose Body Yogurt (£9, thebodyshop.com) after a morning shower. The lightweight, nongreasy formula means you needn’t wait before dressing, and the rose extract and almond milk make for silky-soft skin.

TRY AN OIL

Elemis Pro Collagen Rose Facial Oil (£67, elemis.com) nourishes deep into your skin. Work 1-2 drops across your face, massaging in before moisturiser.

Or you could add a drop to foundation for a dewy finish.

BEAUTY TOOLKIT

WORDS: CARLY HOBBS . PHOTOGRAPH: TOM CRITCHELL.

COMING UP ROSES

Romance your complexion to perfection with the very best in petal-powered skincare!

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BEAUT Y | ROSES

DE-PUFF YOUR EYES

A little Weleda Wild Rose Smoothing Eye Cream (£23.50, weleda.co.uk) goes a long way to de-puff tired eyes. Simply tap into place using the pads of your little fingers.

NOURISH HAIR

Treat your tresses to some serious petal power for shine, smoothness and all-round hair health. Christophe Robin Delicate Volumising Shampoo With Rose Extract (£39, lookfantastic.com), does all this and more, giving you extra oomph at the roots while also making styling much easier as strands have more staying power.

WEAR A MASK

Sheet masks have never been environmentally friendly but Maskologist Rose Glowing Potion Hydrogel Sheet Mask (£23.50, maskologist.com) is fully biodegradable, including the packaging.

Its gorgeous formula is anti-bacterial and calming for your complexion – one for a DIY spa day!

TOPSANTÉ 87

FOOD & DRINK Try Fairtrade chocolate, get an on-the-go fruit hit and enjoy some added benefits with your coffee.

TS

Deputy editor Yvonne Martin tries the latest foodie products.

I’ve been trying Swisse Me (£14.99 or eight, swiss sseme.com), which are little sachets of smoothie made with natural ingredients. I like the Replenish Me Spirulina post-workout one, a mix of pear, apple, banana, almond and lemon, g The colour is a little murkyy with no added sugar. but ignore that, it tastes great. It’s thick enough to swirl onto overnight oats or try it straight from the pack if you’re out and about.

Classic Chinese Fried Rice with Char Siu Chinese New Year is on January 25 so why not use it as inspiration to rustle up a feast?

This fried rice recipe is a great way to use up any leftovers, and you can add in different ingredients depending on what you have to hand. Throw in some cold cuts of meat and a variety of veggies to make it as varied as you like.

Serves 4

FAIR’S FA AIR Divine Organic Chocolate Ba ars (£2.99, divinechoch holate.com) Fairtrade Fortn night starts on February 28 so it’s an ideal time to thin nk about the farmers who prroduce the raw material for all the chocolate we love to eat. This T range of vegan, organic c bars from Divine is delish a and would make a welco ome Valentine’s Day y treat.

TopSanté PROMOTION Support your metabolism and improve wellbeing with Germany’s l ffor h l h sustainable bl weight loss.

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1 Heat 1tsp of oil in a large pan over a medium-high heat. Add 1 medium diced onion and sauté until tender, about 5 mins. Crush and add two large cloves of garlic and cook 1 min more.

2 Add 225g of diced char siu (Chinese barbecued pork) and 800g of cold, cooked rice. Cook until the rice is warmed through and softened, then continue sautéing until the rice seems firm again, about 3 mins.

3 Push the rice to the side of the pan, and heat 1tsp of oil in the cleared area. Add 2 beaten eggs, season with salt, and cook, stirring, until scrambled and cooked through. Stir into the rice. (If your pan doesn’t seem big enough, scramble the eggs in a separate pan). In a small bowl, combine 1-2tbsp of soy sauce and 2tsp each of sesame oil, and mirin. Drizzle over the rice mixture, stirring until evenly combined. Add 200g frozen peas and carrots and cook until warmed through.

Season to taste.

4 Divide the rice among four bowls and serve.

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3

OF THE BEST...

".ô 2 3' $731 2 Get some added benefits with your morning mug.

Goodbody Wellness CBD coffee (£14.95 for 100mg bag, goodbodywellness.co.uk).

If you want to introduce CBD into your diet, these coffees could help. They come in filter, medium ground and coffee beans to grind at home, with additional CBD. (Find out more about CBD on page 27).

WORDS: YVONNE MARTIN.

Equinox Kombucha Espresso Coffee (£1.60 per can, equinoxkombucha. com). Get the fizz and fermentation of kombucha in a coffee. This is made using a starter culture crafted by the Equinox brewery team. It’s lower in caffeine than traditional coffee but still packs a punch.

Extract taken from Fried Rice

by Danielle Centoni, (£18.99, Saquatch).

Photo by Audrey Kelly.

Arctic Blast Protein Shot (£1, arcticicedcoffee.co.uk). If you need a little extra caffeine to fuel your exercise classes and gym sessions, these could be a convenient and tasty way to get it.

They’re intended to boost fitness performance and have got some added protein in there too.

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Ginger contains gingerol, a substance with some powerful health benefits. A brief review of them in a 2014 study by Natural Product Communications highlighted its antiinflammatory benefits, an essential aspect in warding off aches and pains.

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FOOD | HEALTHY SOUPS

FOOD TO SU I T YOU

STAY-WELL SOUPS A bowlful of warming broth is just what you need at this time of year, and these dishes are packed with ingredients to bolster your immune system and help prevent illness.

SOOTHING WHITE CABBAGE AND AMARANTH BOWL Almonds and amaranth grains provide a pop of texture to offset this velvety smooth broth.

Serves 4 Preparation and cooking time: 50 mins Per serving: 376kcal, 18.0g fat – 9.7g saturates – 47.8g carbs, 13.8g sugars, 8.8g protein, 9.7g fibre, 0.4g salt

WORDS AND PHOTOGRAPHS: STOCK FOOD.

Q Avocado oil 1tbsp Q Small onion 1, chopped Q Garlic cloves 2, finely chopped Q Fresh ginger 1tbsp, peeled and finely chopped Q White cabbage 1, shredded or chopped Q Large white potato 1, peeled and chopped Q Pitted dates such as Medjool 3 Q Reduced-salt vegetable stock 1 litre, plus extra as needed Q Coconut milk 200ml Q Lime 1, juiced Q Salt Q Freshly ground black pepper Q Coconut oil 1tbsp Q Ripe mango 1, pitted, peeled, and cubed Sign up to our newsletter at topsante.co.uk

Q Ground cumin ½tsp Q Paprika 1 pinch Q Amaranth grains 2tbsp Q Blanched almonds 2tbsp, sliced 1 Heat the avocado oil in a large saucepan over a medium heat until hot.

2 Add the onion, garlic, ginger, and a pinch of salt, sweating until softened.

3 Stir in the cabbage, potato, dates, stock, and coconut milk, bringing to the boil. Once boiling, reduce to a simmer until the cabbage and potato are soft enough to blend, stirring from time to time, about 30 mins.

4 Remove from the heat and purée the soup; thin out with a little more stock or water if needed.

5 Return to a gentle simmer, seasoning to taste with lime juice, salt, and pepper.

Keep warm over a very low heat.

6 Melt the coconut oil in a sauté pan set over a moderate heat. Add the mango, frying for 2 mins. Sprinkle over the spices and a little salt, continuing to fry for 1 min.

7 Ladle the soup into warm bowls and top with the mango, amaranth grains, and almonds. Serve straight away.

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IMMUNE-BOOSTING SPICY CHICKPEA SOUP Nutritious chickpeas form the base of this hearty soup. With a touch of spice, it’s the ideal one-bowl meal for a winter day.

Serves 4 Preparation and cooking time: 1 hour Per serving: 22kcal, 19.4g fat – 7.4g saturates – 53.1g carbs, 3.8g sugars, 11.9g protein, 5.5g fibre, 0.4g salt Q Olive oil 1tbsp Q Medium onion 1, finely chopped Q Garlic cloves 2, finely chopped Q Red chillies 2, seeded and finely chopped Q Smoked paprika 1tsp

Q Ground cumin 1tsp Q Ground coriander 1tsp Q Floury potatoes 2, peeled and cut into thin wedges Q Tinned chickpeas 600g Q Reduced-salt vegetable stock 1 litre, plus extra as needed Q Coconut milk 200ml Q Coriander 1 small bunch (around 25g), chopped Q Extra virgin olive oil 2tbsp Q Lemon ½, juiced Q Salt Q Freshly ground black pepper 1 Heat the oil in a large saucepan set over a medium heat.

2 Add the onion, garlic, and chilli, sweating until softened, about 5

mins. Stir in the spices, cook for 1 min, and then stir in the potatoes, chickpeas, stock, and coconut milk.

3 Bring to a rapid simmer and then reduce to a gentle simmer, stirring from time to time, until the potatoes and chickpeas are tender, about 30-40 mins. Season to taste and keep warm on a very low heat.

4 Combine the coriander, oil and lemon juice in a food processor.

5 Pulse until a thick pesto-like sauce forms. Add a splash of water, if needed, to bring it together.

Season to taste with salt and pepper.

6 Ladle the soup into bowls and top with the coriander pesto. Serve straight away.

Chillies are packed with vitamin C, which is a powerful antioxidant important for both healing wounds as well as bolstering your immune function.

A 2014 study in The Journal of Leukocyte Biology highlighted vitamin C’s ability to encourage white blood cell production to help beat colds.

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FOOD | HEALTHY SOUPS

Horseradish is famous for its ability to clear the nose. In a German study, 1,500 people, were given a dried horseradish and nasturtium supplement, which was as effective as traditional antibiotics in treating sinus infections.

STUFFY NOSE-CLEARING BEETROOT SOUP Vibrant flavours and colours come together in harmony to create an antioxidant-packed dish.

Serves 4 Preparation and cooking time: 50 mins Per serving: 204kcal, 12.7g fat – 2.7g saturates – 18.4g carbs, 12.9g sugars, 4.8g protein, 1.8g fibre, 0.6g salt Q Olive oil 2tbsp Q Onion 1 medium, finely chopped Q Garlic clove 1, finely chopped Q Celery stalks 3, chopped Q Dried marjoram 1tsp Q Dried dill ½tsp Q Reduced-salt vegetable stock 1250ml, plus extra as needed Sign up to our newsletter at topsante.co.uk

Q Cooked beetroot 600g in juice, cubed with juice reserved Q Fresh horseradish 2tbsp, peeled and grated, plus 1tbsp extra to serve Q Pine nuts 2tbsp Q Salt Q Freshly ground black pepper 1 Heat the olive oil in a large saucepan set over a medium heat until hot.

2 Add the onion, garlic, celery, and a generous pinch of salt, and cook for 6-7 mins until softened.

3 Stir in the dried herbs and vegetable stock. Bring to a simmer before stirring in the beetroot.

4 Simmer gently for 20-25 mins until the beetroot is very tender to the tip

of a knife. When ready, stir in the horseradish and simmer for a few more mins.

5 Purée the mixture with an immersion blender or in a food processor, adding in some of the reserved beetroot juice to thin out the consistency to your liking. You can also thin it out with more stock or some water if you prefer.

6 Return the soup to a simmer and stir in the fresh horseradish and some salt and pepper to taste. Keep warm over a very low heat, making sure the soup does not boil.

7 When ready to serve, ladle into warm bowls and top with pine nuts and some more horseradish.

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PROTECTIVE SAUERKRAUT SOUP WITH PEPPERS This dish treads the line between a soup and a stew. Ultimately, no matter what you call it, it’s still packed with vegetables and protein to leave you feeling satisfied.

Getting enough sleep is vital when you’re under the weather with a cold.

Glycine, an amino acid found in bone broth, has been shown to help promote sleep.

SLEEP-WELL BROTH This broth has an Asian flair with the inclusion of buckwheat noodles, silky shiitake mushrooms, and just a touch of sesame oil.

It’s simple and warming.

Serves 4 Preparation and cooking time: 45 mins Per serving: 250kcal, 5.7g fat – 0.7g saturates – 39.0g carbs, 6.4g sugars, 16.9g protein, 5.4g fibre, 0.9g salt Q Avocado oil 1tbsp Q Small fennel bulb 1, sliced Q Small leek 1, sliced and washed Q Garlic cloves 2, finely chopped Q Carrots 2 large, peeled and cut into thin batons Q Beef bone broth 1.5 litres, reduced-salt if possible Q Buckwheat noodles 100g Q Shiitake mushrooms or other exotic mushrooms 150g, cleaned and sliced Q Broccoli florets 150g

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Q Hispi (sweetheart) cabbage ½, roughly sliced Q Dark soy sauce 1tbsp Q Sesame oil 1tsp Q Salt Q Freshly ground black pepper 1 Heat the oil in a large saucepan or casserole dish set over a medium heat until hot.

2 Add the fennel, leek, and a pinch of salt, sweating until softened, about 5-6 mins.

3 Stir in the garlic, cooking for 1 min, and then stir in the carrots and bone broth. Bring to the boil and then reduce to a simmer for 15 mins.

4 Stir in the noodles, mushrooms, broccoli and cabbage, simmering until the noodles and all the vegetables are just soft to the bite, about 8-10 mins.

5 Season the broth with soy sauce, sesame oil, and some salt and pepper if you think it is needed.

6 Ladle into warm bowls and serve straight away.

Serves 4 Preparation and cooking time: 1 hour 30 mins Per serving: 357kcal, 18.2g fat – 5.5g saturates – 14.4g carbs, 6.3g sugars, 33.2g protein, 5.0g fibre, 1.1g salt Q Olive oil 2tbsp Q Pork fillet 450g trimmed of fat and cubed Q Large onion 1, sliced Q Red pepper 1, cored, seeded and sliced Q Caraway seeds 1tsp Q Bay leaves 2 Q Hot paprika 2tsp Q Ground cinnamon 2tsp Q Ground cumin ½tsp Q Tomato purée 2tbsp Q Reduced-salt chicken stock 1.5 litres, plus extra as needed Q Sauerkraut 400g Q Sour cream 2tbsp, to serve Q Fresh parsley 2tbsp, to garnish Q Salt Q Freshly ground black pepper 1 Heat 1tbsp olive oil in a casserole dish set over a moderate heat until hot. Season the pork with salt and pepper.

2 Working in two batches, brown the pork in the dish, turning occasionally. Remove to a plate with a slotted spoon. Repeat for the remaining pork, using the remaining olive oil.

3 Reduce the heat slightly before adding the onion, red pepper, caraway seeds, bay leaves, and a pinch of salt. Sweat until softened.

4 Stir in the spices, cook for 1 min, and then return the pork to the dish along with any accumulated juices. Stir in the tomato purée and cook for a further 2 mins until darkened.

5 Gradually stir in the stock. Bring to a rapid simmer before reducing to a very gentle simmer for 1 hour until the pork is soft and can be pulled apart; if needed, add a little more stock to prevent the soup from drying out.

6 Stir the sauerkraut into the soup. Warm through for about 5 mins and season.

7 Ladle into warm bowls and top with sour cream and parsley leaves before serving. TS Facebook.com/TopSanteMagazine

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FOOD | HEALTHY SOUPS

Cinnamon is loaded with antioxidant properties that can counter the free radical damage of colds and flu. A 2005 paper in The Journal of Agricultural and Food Chemistry showed cinnamon to be the winner in antioxidant capacity compared to 25 other spices.

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TOPSANTÉ 95

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FOOD | COLUMNIST

THE MINDFUL DRINKER

ALLERGIC TO ALCOHOL? Got the Shiraz sneezes or white wine wheezes?

Our drinks columnist Sam Rice lifts the lid on alcohol allergies. Find her @midlifekitchen and stealthhealthblog.com.

J

AW CRAMPS, BREATHLESSNESS, sneezing fits, watery eyes, headaches – these can all be a consequence of drinking alcohol. It’s estimated that up to seven per cent of the UK population has some form of alcohol allergy or intolerance, so if that number includes you, it’s important to figure out exactly what you are reacting to and what, if anything, you can do about it.

TRUE ALLERGY

TACKLE THE PROBLEM

If you suffer from a true alcohol allergy you will react to any form of alcohol, even in small quantities. Symptoms will come on quickly and include itchy eyes, skin rashes or hives, nasal congestion, wheezing, swelling or, in extreme cases, anaphylaxis. As there is no remedy, alcohol should be avoided.

Interestingly, sulphites are found at much higher concentrations in dried fruit, so if you are OK eating a dried apricot then most likely you don’t have a problem with sulphites. If you are sensitive to sulphites, wine fi lters may help or you can look out for ‘no sulphur added’ wines (see right).

ALCOHOL INTOLERANCE

HISTAMINE ISSUES

While true allergies are relatively rare, if you turn red or feel flushed when drinking you may well have an intolerance caused by a deficiency of the enzyme ALDH2. This is very common among Asian populations and for that reason is often referred to as ‘Asian Glow Syndrome’. Minimising alcohol consumption is the best course of action although a probiotic treatment in lozenge form is in development in Taiwan, so help may soon be at hand.

SULPHITE REACTIONS

Other potential allergens and irritants found in alcoholic drinks can pose problems. The most commonly cited of these is sulphites, which are present in beer and wine – white wine having higher levels than red.

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Histamine is a chemical that occurs naturally in the body but is also present in some foods such as aged cheese, smoked meats, fermented foods and red wine. Usually it is broken down in your body via the enzyme DAO but if you don’t produce enough of this enzyme you may have a reaction. Symptoms include red and itchy skin, nasal congestion, shortness of breath, abdominal pain and diarrhoea. Other than avoiding red wine altogether, there are low-histamine wines available that may help reduce the effects (see right).

For now, here’s to happy, healthy, moderate drinking and, until next month... santé!

GET FILTERING: If you have a sulphite sensitivity there e are filters, such as Üllo (69.99, ullowine.com), which w purifies the wine e and reduces the sulphur contentt.

AVOID SULPHUR: great If a filter is too g an investment, ttry ur NSA (No Sulphu Added) wines, ssuch as this range from Stellar Organics (from £8.99, vintageroots.co.uk). en to They also happe be FairTrade.

GO ITALIAN: If red ur wine causes you symptoms, try a, Dolcetto D’Alba an Italian red grape variety that’s natturally lower in histamine.

This one is from producer Veglio o (£15.95/750ml, dvclub.co.uk).

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Have a

FAKEAWAY If you and your other half adore a Friday night takeaway, share the love this Valentine’s Day and make a healthy version of the classics, from Dale Pinnock’s new book, Fakeaways.

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FOOD | FAKEAWAYS

NUTRITIONAL NUGGET Trans fats have been shown to notably increase heart disease risk. They are fats that have been chemically treated in order to change the way they look and feel, and also to help enhance the shelf life of products. They can lurk in the ingredients of some takeaways.

I TA L I A N

PIZZA WITH A PUNCH ‘I love pizza, but there is no getting away from the fact that many of the takeaway options you find are just expensive cheese on toast, laden with refined carbohydrates, sugar and trans fats. This version gives you an amazing pizza but it’s a much healthier version,’ says Dale.

Serves 4 Preparation time: 20mins Cooking time: 20 mins Q Pack of ready-mixed multigrain/ seeded wholemeal bread mix 500g Q Olive oil, for sautéing Q Baby spinach 3 handfuls Q Tomato passata 8tbsp Q Garlic cloves 2, finely chopped Q Mozzarella 100g, grated Q Blue cheese 75g Q Red onion ½, thinly sliced Q Pesto 4tsp Q Salt 1 Preheat the oven to 180C/gas 6.

2 Place the bread mix in a bowl and mix with water according to the packet instructions. Knead and then divide the mix in two.

3 Roll out two pizza bases and place on two floured baking sheets.

4 Part-bake the bases for around 5-6 mins, until they are firm and almost starting to turn golden at the edges.

5 Sauté the spinach with a tiny amount of olive oil, until it wilts.

6 Top the bases with the passata and garlic then season with a little salt.

7 Scatter over the grated mozzarella.

Dot the spinach around the two bases, then crumble the blue cheese over the top.

8 Scatter over the red onion and then finish by dotting with the pesto.

9 Cook in the oven until the cheese is all melted and bubbling, about 10 mins.

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TOPSANTÉ 99

FOOD | FAKEAWAYS

CHINESE

ROASTED DUCK BREAST WITH GARLIC GINGER GREENS ‘This is an absolutely delicious dish that is incredibly moreish and is sure to become a family favourite,’ says Dale.

Serves 2 Preparation time: 10 mins Cooking time: 30mins Q Honey 1tbsp Q Soy sauce 2tsp Q Toasted sesame oil 2tsp Q Chinese five-spice powder 2tsp Q Duck breasts 2 For the greens: Q Olive oil, for sautéing Q Shredded spring greens handful Q Curly kale handful Q Spinach handful Q Garlic cloves 3, finely chopped Q Ginger 2cm piece, peeled and finely chopped Q Sesame seeds 1tbsp, toasted 1 Preheat the oven to 200C/gas 6. Mix the honey, soy sauce, toasted sesame oil and five-spice powder together to make a sauce/marinade.

2 Score the skin of the duck breasts and place them skin-side down in a hot frying pan to sear them and get some crispiness. Then place the breasts skin-side up on a baking tray.

Pour two-thirds of the sauce over them and bake in the oven for 20 mins.

Then, pour the remainder of the sauce over them and cook for another 5 mins.

3 While the duck is in the oven, in a pan, sauté the greens in a little olive oil for a few mins until they are almost wilted. Add the garlic and ginger and sauté for another 3-4 mins.

4 Slice the duck breasts into 1cm slices and place on top of the greens.

5 Sprinkle with the toasted sesame seeds and serve.

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Duck contains a whole host of vitamins and minerals. It is a good source of B12 (B12 is only found in animal products). This vital B vitamin is essential for your brain and nervous system, and for energy production.

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NUTRITIONAL NUGGET Spinach is a rich source of magnesium, so this dish is packed with it. We need this nutrient for energy and a healthy nervous system, but it is also vital for a huge number of processes in the body.

INDIAN

PALAK PANEER ‘This vivid, green beauty packs a nice nutritional punch. Paneer is a great source of protein, especially useful for vegetarians. It’s an Indian firm cheese that is now available in almost all supermarkets,’ says Dale.

Serves 4 Preparation time: 10 mins Cooking time: 20 mins Q Olive oil, for sautéing Q Cumin seeds ½tsp Q Large onion 1, finely chopped Q Garlic cloves 4, finely chopped Q Medium tomato 1, finely chopped Q Ground turmeric ½tsp Q Chilli powder ½tsp Q Garam masala ½tsp Q Paneer 250g, cubed Sign up to our newsletter at topsante.co.uk

Q Coconut cream 2tbsp Q Salt For the spinach purée: Q Fresh spinach 250g Q Green chilli 1, chopped Q Ginger 2.5cm piece, peeled and roughly chopped Q Garlic clove 1, roughly chopped 1 To make the spinach purée, drop the spinach into a pan of freshly boiled water, then immediately take the pan off the heat. Leave in the water for 1 min, so it has time to gently wilt.

2 Drain the spinach and let it steamdry for 30 seconds. Once it has dried, place it into a food processor along with the green chilli, ginger and garlic.

Blitz into a smooth, vivid, green purée.

3 Put a small amount of olive oil into a pan and place on a high heat. Once

the oil is hot, add the cumin seeds and allow them to crackle. Add the onion and a good pinch of salt and sauté.

Add the garlic and sauté for another 2-3 mins.

4 Add the chopped tomato and continue to cook the mixture for 5 mins until it softens and has begun to reduce down.

5 At this stage, add the turmeric and chilli powder. Cook for another 2-3 mins.

6 Add the spinach purée, plus around 100ml of water. Simmer for 8-10 mins until the vividness of the green from the spinach has dulled and the sauce has thickened.

7 Add the garam masala and the paneer and mix well. Simmer for a minute or so. Finally, add the coconut cream.

TOPSANTÉ 101

Research has shown that peanuts rival the antioxidant content of blackberries and strawberries, and are richer in antioxidants than apples, carrots or beetroot.

Roasting can even increase their overall antioxidant content!

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FOOD | FAKEAWAYS

THAI

CHICKEN SATAY ‘Oh, how I love chicken satay,’ says Dale. ‘While most associated with Malaysia, satay is prominent in Thailand and is on the menu of virtually every Thai takeaway in the UK.’ Serves 4 Preparation time: 10 mins (plus four hours to marinate the chicken) Cooking time: 12 mins Q Chicken breasts 4, sliced into thin strips Q Skewers (if using wooden, soak in cold water for 10 mins beforehand to avoid burning) Q Olive oil, for pan-frying For the marinade: Q Coconut milk 120ml, from a 400ml can Q Mild curry powder 1tbsp Q Red curry paste 2tsp For the peanut sauce: Q Peanut butter 190g Q Coconut milk, the remainder from the can used for the marinade Q Red curry paste 2tbsp Q Honey 2tbsp Q Soy sauce 2tsp Q Large garlic clove 1, finely chopped Q Water 2-3tbsp 1 Mix all the marinade ingredients together, ensuring everything is dissolved and well combined. Add the sliced chicken and marinate for at least 4 hours, though overnight is better.

2 Make the peanut sauce by adding all the ingredients together and whisking until fully combined, thick and smooth. Pour into a small saucepan and simmer for 5 mins.

3 Thread 1-2 strips of chicken onto a skewer, then repeat until all the chicken is used up.

4 Carefully pan-fry the chicken skewers in a little olive oil for 5-6 mins each side until golden brown and fully cooked through.

5 Serve with the peanut dipping sauce. TS

Recipes from Fakeaways: Healthy, budget-friendly takeaways for everyday homecooking, by Dale Pinnock (Hamlyn, £15.99).

Visit octopusbooks.co.uk.

Photos: Faith Mason.

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TOPSANTÉ 103

We love to hear from you. If you have a question for any of our experts, email topsante.talkback@ kelsey.co.uk or tweet us @TopSanteUK.

FITNESS EXPERT

Lisa-Jane Holmes is a personal trainer and fitness blogger (wildcatfitness.co.uk).

Q

I’m 50 and I would like to improve my flexibility, especially around my back and hips. What are the best stretches for me, and how often should I do them?

A

Flexibility is so important for a healthy body as it can help reduce risk of injury, increase range of motion and improve posture and balance. One of the best ways to stay flexible is to stay active. This forces muscles to adapt to different positions and movements, which helps them stay supple. Try these stretches too.

1 Hip and hamstring stretch: Stand with both feet flat and together, bend forward at the waist, walk your hands down your thighs, then your shins, taking yourself as low as you can to feel a stretch but without discomfort.

Hold it for 15-20 seconds, and then bend alternate knees while the other stays straight (keeping both feet flat) holding each side for 15-20 seconds, then changing the bent knee. This should help to balance your hips and release tension in your lower back.

2 Hula Hoop stretch: Stand with your feet hip-width apart, knees slightly

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soft, and place your hands on your hips. Without hinging forward or back and trying to remain as upright as possible, circle your hips clockwise five times, then anticlockwise five times, aiming to increase the size of the circle as your hips start to feel more flexible.

3 Trunk rotations: This helps your lower back. Stand with your feet slightly wider than hip-width apart, knees soft, and rotate your upper body to one side as far as you can, aiming to get your head and chest at a 45-degree angle to your hips, without feeling uncomfortable. Avoid moving your hips – keep them facing forward.

Hold for 10-15 seconds then change sides. As the stretch starts to feel easier, you can increase how much you rotate on each side.

You don’t become flexible overnight, so try to commit to stretching at least five times a week, because little and often will bring long-lasting results.

Q

I joined the gym at the start of January but if past experience is anything to go by, I’ll get bored and stop at the three-month mark. How can I stay focused?

A

The easiest way to stick to a fitness plan is to find something you like doing, so it isn’t a chore. Rather than go it alone in the gym, why not try classes? They are a great way to meet like-minded people and it can be motivating to train with friends.

There are plenty of full workout routines available online. There are also apps and websites such as FIIT (fiit. tv) where you are provided with a heart rate monitor to help record your progress during their classes, and you can choose to compete with others, or just try to improve on your own score, which can help you stick to a plan.

If the competitive element helps keep you motivated, then investing in a fitness tracker such as a Fitbit or a MyZone tracker is a great idea. Finding ways to beat boredom really help when it comes to staying active!

PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK.

ASK THE EXPERTS

ASK THE EXPERTS | YOUR QUESTIONS

Q

I started running this time last year and it makes me feel great. The only problem is I tend to run more on my toes and this is starting to cause a bit of pain in the balls of my feet. What should I do to help it and make sure it doesn’t get worse?

A

Firstly, check your running shoes to make sure they are correctly supporting you. They need to feel comfortable and give your toes enough room to move and spread. Your toes must not hit the end of the shoes every time you stride. You might want to consider wearing orthotics, which are specialist insoles that help to correct foot strike imbalances.

As the front of your foot may now be a lot tighter than the back, it would be wise to release the muscles in the base of your feet.

Do this by rolling a physio ball (or a golf ball) underneath your soles. Place the ball on the floor and roll your foot over it, forward and backward, to release tension.

Running primarily with your forefoot will also be tougher on your calves, so it would be wise to adequately stretch them after running. Spend at least five minutes per leg on a foam roller, sitting on the floor and moving up and down it, to release the calf and Achilles muscles. This will help ease the pain in your feet too.

TOPSANTÉ 105

IN ASSOCIATION WITH

Your menopause questions answered‌

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For some women, the menopause can lead to low libido.

Firstly, it is important to try and open the discussion with your partner. They might be worrying it is something they have done, so talk through ways to build intimacy again. And fo or you, think about what

makes you feel sensual. If sex is difďŹ cult because of dryness, use a lubricant such as Sylk Natural Lubricant. Vaginal changes after menopause are natural but easily treated so don’t let discomfort be the turn off, then you can address any other issues alongside this.

TopSantÊ PROMOTION Sylk is a plant- and waterbased lubricant that makes sex more comfortable and enjoyable. The pH-friendly, hormone-free, paraben-free formula hydrates and soothes soreness and dryness. It’s available on NHS prescription and at chemists. You can try a sample for free by visiting sylk.co.uk.

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106 TOPSANTÉ

help when they ďŹ nd the ushes regularly interfere with sleep, or have an impact on their daily life.

HRT is the most effective treatment for ushes and for most women is low risk when used during the menopause. menopause p

Available at selected Boots stores.

Subject to availability.

Facebook.com/TopSanteMagazine

@ @TopSanteUK

PHOTOGRAPHS: SHUTTERSTOCK.

ME EN NOPAUSE EXPERT Ka athy Abernethy is a Senior Menopause Se Nurrse Specialist and auth hor of Menopause Menopause:: Th he e One Stop Guide (ka ath hyabernethy.com).

The peri menopause is when you begin to see menopause symptoms and these may start well before p periods actuallyy stop. The time to consider treatment is up to you, but manyy women seek

ASK THE EXPERTS | YOUR QUESTIONS

BEAUTY EXPERT

Denise Rabor is a make-up artist and beauty D and wellbeing specialist (wowbeauty.co).

Q

My hands and nails always look terrible because my cuticles grow up the nail and get dry and split, even though I use hand cream. How can I get them looking better?

A

Many people think carrying a tube of hand cream in their bag is enough to keep hands looking flawlessly beautiful but it is simply not going to do it. In many ways you need to treat your hands much like you treat your face, with products designed to moisturise, nourish and rejuvenate.

Your hands are exposed all day, every day, to the same elements that your face is exposed to such as heat, cold, wind, dry air, and also regular washing, more so than your face. Here are some steps to help you to get your best hands ever.

1 Drink up: It’s crucial to drinking plenty of water little and often throughout the day. If you are not drinking enough it will show on your skin, including your hands and your nails.

2 Exfoliate: It is important to exfoliate your hands in the same way you would your face, to get rid of dead skin. This also allows for better absorption of moisturisers and other products.

3 Invest in serums and oils: Hand cream has become even more like facial skincare now, with serums,

oils and masks.

4 Take a triple approach: Keep a hand cream in your handbag, on your desk and at your bedside – the triple whammy – so you know you always have something to hand.

5 Care for cuticles. Make sure when applying your cream before bed you also add a cuticle oil. Really take the time to massage it in well. It takes time to fix neglected cuticles, so be patient. Also, don’t be tempted to cut your cuticles as this can make them sore and prone to infection.

6 Protect your hands: Avoid using harsh soaps containing sodium lauryl sulfate or alcohol-based hand washes, as they will dry those cuticles even more. Wear rubber gloves when washing up or cleaning, especially if using chemical-based products.

When you do have to wash your hands, apply hand cream afterwards, ideally one containing nourishing natural ingredients such as shea butter or coconut oil.

7 Wrap up warm: Wear warm gloves when you’re out in the cold to make sure your hands don’t lose any more moisture.

SEND US YOUR QUESTIONS ON: O Beauty O Fitness O Nutrition O Sleep O Relationships O Menopause O Mental health Email topsante.talkback@kelsey.co.uk TS

TOPSANTÉ 107

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TERMS AND CONDI IONS APPLY. YOU SHOULD RECEIVE YOUR COPY AROUND FEBRUARY 18, 2020 IF YOU ORDER BEFORE FEBRUARY , AND WILL REC IVE YOUR COPY AS SOON AS IS POSSIBLE IF YOU ORDER AFTER THAT DATE. DE IVERY IS INCLU D IN THE COV R R C £ .99 FOR U CUSTOM ONLY A ADD TIONAL £1 WILL BE ADDED V A R D AT YOUR STANDARD

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ORDER OUR NEXT ISSUE NOW AND GET FREE DELIVERY

ORDER DER ONLINE AT AT: SHOP SHOP.KEL KELS CALL NOW ON: 01959 543747**

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Pay the normal shop price* and get the March issue delivered to your door.

DON’T MISS OUT!

ORDER TODAY!

(quote ref TSAMAR20)

TOPSANTÉ 109

LETTERS | YOUR VIEWS

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HEALTHY LIFE Here’s how Top Santé readers are improving their health one step at a time, with our regular tips and advice.

COMPILED BY YVONNE MARTIN.

GETTING 2020 OFF TO A GOOD START

STAR LETTER

At the beginning of th he d year I usually feel reflective and optimistic about the 12 months ahead and what I might achieve with regards to my health and wellbeing. So, I particularly loved reading your January issue, and I began to feel keen and even more motivated.

I often put off reading my copy of Top Santé as I want to keep it to look forward to but I couldn’t resist getting stuck in to this issue! Sure enough there was an article (10 Minutes to a Toned New You) that talked about my number one issue – upper cross syndrome.

I have never seen this mentioned in any other magazine. Huge thanks for covering it.

Lisa, Wiltshire Congratulations Lisa you’ve won our star letter prize, a PMD Clean (£89, uk.pmdbeauty.com), which is a vibrating facial cleansing device that will refresh your complexion!

In these dark, end-of-winter days I always long for the bright times of spring and summer.

This year, though, I’m determined to try and live in the present more and make the most of every bit of daylight that’s here right now by stepping outside to see the sunrise each morning, going for a 20-minute walk in the daylight before lunch, and getting out for another 10-minute burst of natural light in the late afternoon, just before sunset.

Joanne, Hertfordshire

BEAUTY TIP: If your skin needs nourishment in winter try adding a facial oil to your routine. It feels so nourishing and relaxing to massage it in before bedtime. It’s a great wind-down ritual for the end of the day.

Ella, Suffolk

LITTLE CHANGES MAKE A BIG DIFFERENCE

I think if I try to become the perfect “health freak”, I will never get there, as it seems impossible. Instead, I just make little changes where I can, such as walking more or refusing that extra biscuit. It is about taking one day at a time and changing the small things that add up to a bigger change!

Steph, Dorset “We couldn’t agree more Steph!

Small, manageable changes are much more likely to stick than taking on an overwhelming fitness programme – and you’re right, they do add up. We hope you find plenty of inspiration in this issue for more little health tweaks.” Team TS.

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Next issue’s star letter will win a serum customised for your skincare needs, worth more than £200. It’s from premium skincare brand Artistry’s Signature Select range (amway.co.uk). Email topsante.talkback@kelsey.co.uk.

TOPSANTÉ 111

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WINTER ESSENTIALS PHOTOGRAPHS: SHUTTERSTOCK.

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TOPSANTÉ 113

EXPERT | INTERVIEW

F Founder of Green People, Charlotte Vøhtz shares her beauty regime and inspiration for her new skincare range. b

From a very young age I was interested in health and wellbeing.

I guess that’s why I’ve ended up doing what I do.

But it was my daughter Alexandra that inspired me to start Green People. Aged two, she had very sensitive skin and was plagued by eczema. In 1994, I began searching for natural products that didn’t contain harsh chemicals but couldn’t find any. This led me on a journey of researching and

114 TOPSANTÉ

formulating truly organic, natural products that would help her and others suffering with skin issues.

Every day at the office brings a new challenge, which I love.

I oversee product development, design, finances and marketing issues.

Spending time with my family makes me happiest of all. I also love cooking as it relaxes me and gives my brain a rest – it’s best done with a glass of red wine! I believe in a balanced lifestyle and have never gone to any extremes with food or exercise. My daughter Sandra is a brilliant cook and sharing a kitchen with her makes for lovely girly time.

I use the leftover skins of avocados to rub on my face in the shower I’m sure I drive the staff nuts but they have stayed with me for years. I travel a lot, visiting manufacturers and customers; I tie in some of this travel with visiting family in Denmark.

During downtime I love to read.

I’ll have my nose in cosmetic science magazines and well-researched beauty articles or even raw material data. In a way I’m always working but this is where my passion lies.

My beauty mantra is ‘only put something on your skin that’s good enough to eat’. I use the leftover skin of avocados to rub on my face in the shower! I use a body brush in the shower too, to improve skin tone, stimulate circulation, reduce cellulite and kick-start my metabolism. My skin also gets its morning treat from a blend of our Age Defy+ Cell Enrich Facial Oil (£35) and Age Defy+ Hydrate & Renew Serum (£39).

O Charlotte’s new Age Defy+ range is available at greenpeople.co.uk.

Facebook.com/TopSanteMagazine

@TopSanteUK

WORDS: LARISSA CHAPMAN. PHOTOGRAPHS: SHUTTERSTOCK.

Each morning I spend an hour alone before anyone else gets up. I wake at 6am and start with a glass of warm water, followed by a fresh fruit and vegetable ‘cocktail’, which contains at least five different fruits and veg. I also walk our family dog, a cavapoo, and use this time to plan my day.

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