6 7rfjyt by darielsoreale

The UK’s top holistic wellness magazine

OCTOBER 2021

THERAPIES | BEAUTY | WELLNESS | MEDITATION | ESCAPES

NATURAL HORMONE HEROES THE UK’S TOP HOLISTIC WELLNESS MAGAZINE

Holistic solutions to balance mind, body and soul TOP WELLNESS ADVICE

CHAKRA DANCE Release negative energy and lift your mood

YOUTH BOOST SUPPLEMENTS

Jasmine Hemsley “Wellbeing is never one size fits all”

LISTEN TO YOUR NEEDS ON P10

How to BREAK FREE from your own JUDGEMENT & THRIVE

We reveal the 9 best anti-agers

MUDRA PRACTICE The one mindful ritual you need to try £4.99 OCT 21

NATURALHEALTHWOMAN.COM

AYURVEDA for BETTER SLEEP BEST AYURVEDIC +6 BEAUTY SAVIOURS Plus! A BEGINNER’S GUIDE TO CBD • FEED YOUR SKIN WITH PHYSICAL TOUCH

• TURN THE MUNDANE MOMENTS INTO MAGIC • HOW TOXIC IS YOUR HOME?

Next ISSUE

NH Circle

ED’S LETTER

lly Treac Ho

OCTOBER 2021

Welcome

chael Perre Ra

Liz Frost cey Carte Sta r

rriet Murris

Ha m Em

ley

Group Editor Natalie Osborn Advertising Director Owen Cook Advertising Manager Bonnie Howard 01206 505929 bonnie@aceville.co.uk

Designers Debbie Pratt, Shannon Hall, and Sam Rogers Accounts Debbie Starrs 01206 505995 Promotions Manager Andrea Turner andrea.turner@aceville.co.uk Managing Director Helen Tudor Publisher Matthew Tudor Licensing & Content Syndication David Coe 01206 505948 Distributed by Frontline Ltd., Peterborough 01733 555161

Senior Account Manager Sarah Jefferson 01206 506226 sarah.jefferson@aceville.co.uk

Subscriptions 0800 904 7000 aceville@dctmedia.co.uk

Art Director James Philp

Customer Service aceville@dctmedia.co.uk

@naturalhealthwoman

ne Hem smi s Ja

Editorial Assistant Harriet Murrison

tsy Kensit Pa

Cover: Twinkle images

Senior Content Writer Stacey Carter

Alexan ne de Ja

Holly Treacy Editor, Natural Health naturalhealthwoman.com

Deputy Editor Liz Frost

Paphi tis

Senior Commercial Content Creator Rachael Perrett

aire Cl

Holly

Editor Holly Treacy

ney Godda ay

Fairley Jo

s the sun begins to set on late summer and we transition into the cooler months, it’s natural to feel flutters of anxiety at the thought of darker nights and shorter days. But what if we could use these anxious feelings for good and see it as a sign to check in with ourselves? Could these feelings actually motivate you into making healthier choices and taking better care of yourself? Author Dr Suzuki certainly thinks so, and if you head over to page 90 she reveals why she’s reframing this misunderstood emotion. But before you jump into that feature, take a look at what nutritionist Rosie Millen has to say on the topic of anxiety, stress and burnout. On page 42 she shows us how to replenish our energy and heal ourselves with nourishing foods – after all, we can’t fully show up for others or ourselves if we’re running on empty. Self-care in autumn means truly looking after your body and mind, so why not spend an afternoon in the kitchen this month, whipping up some restorative recipes? Ayurveda guru, Jasmine Hemsley has some great ideas over on page 38, as well as getting honest about what wellness looks like to her on page 10. And finally, we all know that the ultimate form of self-care is rest, so we’ve dedicated our eight-page special to investing in our sleep and we’ve got everything you need for your most relaxing October yet – you can thank us in the morning!

a Cann o

on sale 21st October 2021

@naturalhealthwoman

@natural_mag

naturalhealthwoman.com

© ACEVILLE PUBLICATIONS LTD Disclaimer To the best of our knowledge, we, Aceville, have provided accurate and complete information within our publications, but we make no representation as to the accuracy of the information. Our publications and content are for information and entertainment only and do not reflect an endorsement or recommendation by Aceville. Importantly, the information provided within our publications should not be viewed as a substitute for professional advice, including without limitation, medical advice. To the extent permissible by law, any liability for any loss or damage however caused, arising from the use of the information contained in our publications is excluded. It is our readers’ responsibility to assess the safe use of the information we publish based on each individual’s own circumstances. We cannot assess that because as publisher we do not share medical and health details of our readers.

@naturalhealthbeautyawards

Contents OCTOBER 2021

UP FRONT

25 PERIMENOPUASE ACTION

8 OVER TO YOU Your views plus the chance to win our star prize

Navigate the grey area before the menopause officially hits and get savvy

9 NATURAL NEWS

30 MOVE, HEAL, RESTORE

The latest from the holistic health world

Sarah Highfield shows us how to ease into the autumn and lay down roots for a cosy winter

10 SPOTLIGHT ON Wellbeing guru and Ayurveda expert Jasmine Hemsley reveals how the wisdom of Ayurveda guides her daily beauty routine

32 THERAPY HANDBOOK

12 TOP STORY

NATURAL FOOD

Is our wellbeing really impacted by no physical touch? NH investigates

38 RECIPES

We look into the benefits of CBD and what it can do for you

Ayurveda expert, author and cook, Jasmine Hemsley, shares some of her favourite

15 PATSY KENSIT Our columnist explores how to turn people’s attitudes towards your age upside down

41 FOOD NEWS

16 NH’S TALKING ABOUT

42 FUNCTIONAL FOOD

The latest trends you need to know about

Relationship expert Emma Davey gives us a true understanding of what we need from relationships

Heal from stress using the power of food with nutritional therapist Rosie Millen

SLEEP BETTER SPECIAL

NATURAL BODY

50 WHY YOU'RE NOT SLEEPING

22 BODY NEWS

We look at 10 reasons why you’re not getting th–––e right amount of shut-eye

The latest research to boost your health

naturalhealthwoman.com

HEALING 84 EVERYDAY KINDFULNESS We explore how to harness the energy of yogic hand gestures to ease feelings of anxiety and boost wellbeing

86 MODERN MAGIC Sprinkle some spiritual fairy dust on your everyday for a new view on life

90 GOOD ANXIETY Learn how to feel more at ease when stepping out of your comfort zone

93 EMMA CANNON Our columnist explores a TCM approach to the changing season

94 WHAT HAPPENED WHEN

52 AYURVEDIC SLUMBER

Stacey Carter explores whether a Chakradance® can help gain clarity and release pent up feelings

Get the rest you need for life with the ancient wisdom of Ayurveda

96 LIFT YOUR VIBE

56 BEDTIME YOGA

Learn how to instil more moments of zen into your day with simple one-minute rituals

The perfect wind-down to prepare you for sleep

NATURAL LIVING

AGEING

101 LIVING NEWS

62 FEEL YOUNGER, LIVE LONGER, LOOK RADIANT

Our home and environmental round-up

Browse our pick of the best natural supplements to keep you feeling great

102 AUTUMN FLAIR Our favourite pieces from Thought Clothing’s new collection

64 THINK YOUNG Find out why our relationship with time can have a effect on how young we feel

104 HOROSCOPES

68 JAYNEY GODDARD

105 HOLISTIC HEALTH COACH

Our columnist takes a look at what happens to our bodies when we grieve

The Ayurveda Coach Claire Paphitis shares how we can move into the new season with gentle ease

BEAUTY

Find out what October has in store for you

72 10 WAYS

106 TOXIC LIVING

Brush up on latest buys to save your strands and combat the signs of thinning hair

Optimise your wellbeing and lower the risk of indoor air pollution

74 JO FAIRLEY

110 SEASONAL SHOPPING

Our columnist explores the skincare heroes for the season

Get ready for autumn with our top warm and earthy buys

77 NATURAL AYURVEDIC BEAUTY

114 JANE ALEXANDER

Take a leaf out of Indi-beauty’s healing approach to skin, hair and wellness

Our columnist explores the power of lucid dreaming and how to try it for yourself

naturalhealthwoman.com

Subscriptions

SUBSCRIBE TODAY AND GET A FREE*ARK SKINCARE CONDITIONING BODY SERUM – SEE PAGE 108-109

NH NEWS 78 NATURAL HEATH BEAUTY AWARDS The results are in! Here are the winners of this year’s reader awards, as voted for by you

OVER TO YOU

Share your views and win amazing prizes!

JOIN THE

Natural Health CONVERSATION TODAY

#nhsocial

Star Letter

As a regular reader of Natural Health, I found myself reading the article ‘Capture the Moment’ with great interest. I’ve always enjoyed walking but this article made me think differently about going for a stroll. Now I take my phone or camera with me just in case I see something that catches my eye. It could be a beautiful leaf or an unusual cloud. Whatever it is, it makes me take in my surroundings so much more! Charlotte, via email

“I’ve always enjoyed walking but this article made me think differently”

Next Month’s Star Letter Wins… ...PURE ESSENTIAL OIL BLENDS FROM GREEN PEOPLE’S ALEXANDRA KAY COLLECTION Fill your home with the soothing aromas of Alexandra Kay – a natural wellbeing collection from Green People. Inspired and created by the daughter of Green People’s founder, Charlotte Vøhtz, Alexandra Kay is a capsule collection of delicately blended essential oils for wellbeing and self-care, offering a natural way to benefit from aromas that calm and comfort the body and the mind. To create a serene, restful ambience, visit greenpeople.co.uk

@SOPHIEHALBS Reads I’ve been enjoying lately #naturallifestyle

You can now download digital copies of the magazine from iTunes, the Kindle Newsstand, Google Play App Store and Barnes and Noble. So not only can you pick up the latest issue, you can also catch up with our back catalogue for instant inspiration, too!

Follow our Twitter page @natural_ mag, Facebook page facebook.com/ naturalhealthwoman and Pinterest page @naturalhealthwoman to get the latest from Natural Health. Or check out @naturalhealthwoman for holistic health advice, recipes and wellness inspiration.

We love hearing from our readers – write to us at letters@naturalhealthwoman.com and you could be in with a chance of winning some amazing prizes!

naturalhealthwoman.com

PLANT PROFILE:

MAY CHANG The Federation of Holistic Therapists (fht.org.uk) explores the health benefits of may chang As a form of traditional medicine, may chang was first used in China to treat a range of health complaints including digestive problems and various aches and pains. Today, the plant’s essential oil is widely used in aromatherapy. Sometimes referred to as the ‘oil of tranquillity’, it has a light, citrusy-aroma and is well-known for its ability to gently uplift and revitalise the mind and body. This makes it particularly useful for those who feel lethargic, stressed, anxious, nervous, or who are struggling to think clearly. As may chang contains antiseptic and antiviral properties, it can be beneficial for oily skin and acne and may also help to prevent coughs and colds. Important safety note: never ingest plant essential oils or apply to the skin undiluted.

NATURAL notebook Naturopathy ABC Mani Norland, principal at The School of Health (schoolofhealth.com), says: Z is for Zzzz

-T U R N E E G

Being unable to sleep is one of the cruellest afflictions that you can have. Huge amounts of research have proved that poor sleep is responsible for a vast amount of health problems. Some top tips: stick to a sleep schedule, avoid caffeine after 12 noon, avoid nicotine and alcohol, make time to relax before going to bed, turn off all devices and avoid large meals at night. The feeling we get after a really good night’s sleep is fantastic and well worth the effort!

HOT or NOT News, trends and tips from NH HQ

Step by step, with plenty of helpful illustrations and graphics, this book explores the history and changing uses of yin yang – not forgetting the pronunciation and spelling. The book also makes suggestions for working with yin yang, from observing the landscape to get a sense of the ebb and flow of energy through the world, to studying the patterns of nature in order to take what you need but not too much, to approaching sex as a cosmic ritual. After reading this book, readers will understand how to position themselves so that yin yang fills their lives with abundance – how to be in the right place at the right time.

HEATING UP The beauty of oat milk Oat milk is great for our porrige, but did you know that it works wonders for our skin and hair? Thanks to its antioxidant and antiinflammatory properties, it nourishes and calms skin. Try Sakrid’s Clean + Calm Organic Shampoo, £18, sakrid.com

COOLING DOWN Fermentation funk Instead of putting lots of time and effort into fermenting food, many of us are adding kefir yoghurt to the shopping list as a quick and easy option to aid gut health.

45%

...of Brits confessed to only drinking around one glass of water a day.

Air Up

naturalhealthwoman.com

Jasmine Hemsley

“AYURVEDA reminds us how we fit into NATURE” Wellbeing guru Jasmine Hemsley reveals how the wisdom of Ayurveda guides her beauty routine What does holistic living mean to you?

“For me, oils are grounding and nourishing and so important in Ayurveda”

To me, holistic living is intuitive and it encompasses a 360 way of life. In the West, it’s been a one-size-fits-all approach; do this many sit-ups or eat this number of calories, but wellbeing is not a one-size-fits-all concept. In Ayurveda, how you eat and when you eat are far more important. Eating something heavy at lunchtime gives me a much better chance of digesting that food than if I were to eat it later that day. Ayurveda is just about being intuitive.

How does Ayurveda work with self-care? The wellbeing movement is so exciting at the moment and so much of it is part of Ayurveda wisdom. So many of us are always trying to fight nature and that slower way of living, but Ayurveda reminds us how we fit into nature and why self-care is so important. Regulating ourselves is what we need to bring balance into our lives. Some of my friends love a bath, I tend to seek out nature, the point is we all have our cosy spots. It would just do wonders to our wellbeing if we prioritised that more.

– on the contours of my head for 20 seconds in the morning to energise and wake me up (without the fluffy hair!).

What’s the ayurvedic approach to haircare? Beauty products have traditionally always used elements of nature, but they’ve become more synthetic, often using silicones to make hair appear as luxe as possible with less emphasis is placed on long term hair health. A lot of commercial shampoos strip the oils from your hair, which leaves it dry and needing more conditioner. The ayurvedic approach is about fortifying the hair. My scalp is less reactive and my hair is less dry; it’s a self-care approach to haircare, feeding it with herbs and letting the natural oils do their work. Another thing with Ayurveda, is that you’re not just washing your hair, you’re nourishing your scalp and follicles, while stimulating vitality points on the head, which is important for overall wellbeing.

Tell us about your partnership with HARI’s

What does your beauty routine look like? For me, oils are grounding, nourishing and they’re so important in Ayurveda; any type of oil massage for my face and body works for me. I use my East by West Kansa Wand, an ancient tool used to stimulate vitality points and help circulation, in small circular motions with oil. You can use the wand on your head, face and neck to release tension. Another beauty ritual I’ve started doing more of is hair and head combing, which isn’t revolutionary, but my hair is naturally dry and frizzy so when I was 13, I stopped brushing it, because it turned into a big, fluffy bush every time I did! However, I’ve realised that by not combing it, you’re not stimulating the vitality points on your scalp. I’ve been using the East by West Neem Comb – a wide toothed comb made from Neem wood

naturalhealthwoman.com

HARI’s has been part of London’s hair scene since 1976 and there are four in West London. The founder, Hari Salem, is interested in bringing more holistic wisdom into his salon. We’ve created a menu of four treatments based on a 10 herb, spice and fruit blend base, tailored with two to three hero ingredients and dosha-balancing essential oils. I’d describe them as superfood smoothies for your hair that you can have while you enjoy a massage inspired by two Ayurvedic traditions, the Indian Head Massage and Kansa Wand massage. Shop the East by West Kansa Wand, £45 and Neem Comb, £17 at jasminehemsley.com. Jasmine Hemsley x HARI’s Ayurveda-inspired treatment menu launches September 2021, harissalon.com.

Is your

Skin starving? Many of us will never take touch for granted again after lockdown, but does a lack of physical connection really damage our wellbeing? NH investigates... he idea that we might ‘crave’ human touch was probably a strange idea pre-pandemic, but following a year of social distancing, elbow touches over handshakes, smiles instead of hugs and virtual meet-ups scheduled instead of real-life ones, many of us can relate to the concept of missing the skin-to-skin contact of another human. Often known better as ‘touch deprivation’, skin hunger is the inherent need we all have to experience touch and according to experts, it can be make-or-break for our wellbeing.

T 12

Connect the dots “Just as a lack of food, drink, and sleep may harm one’s health, so can a lack of physical touch,” says Dr Tiago Reis Marques, chief executive officer of Pasithea Therapeutics – a biotechnology company focused on effective treatments for psychiatric and neurological disorders. Research conducted by the Touch Research Institute at the University of Miami showed a lack of physical touch as one of the biggest mental health implications to come out of the pandemic. “According to research, those who are deprived of physical touch are less joyful, lonelier, and more prone to suffer from depression, stress, anxiety, and overall poor health,” says Dr Marques. “If you struggle with depression or anxiety in addition to loneliness, you may be lacking in physical touch.” In fact, studies also show that a failure to receive regular social contact might lead to feelings of social exclusion and untrustworthiness in others, which could potentially develop into social alienation. But why does physical touch play such an important role in our wellbeing?

“Affective physical contact with another person is a part of human interaction”

naturalhealthwoman.com

Magic touch “Affective physical contact with another person is an integral part of human interaction, as it can help us feel physically and emotionally connected, which improves our overall wellbeing,” explains Dr Marques. However, connecting with others is more than just the warm sensation you receive when you embrace someone; there is science behind it. “Meaningful physical contact, such as hugging or holding hands, can reduce cortisol levels, an important hormone responsible for the stress response,” says Dr Marques. “In the brain, oxytocin levels are increased after social contacts including physical ones. Oxytocin is a hormone that acts in the brain as a neurotransmitter and is essential to increasing attachment, empathy, compassion and trust, and it plays a key role in relationship building. Furthermore, physical contact also raises dopamine and serotonin levels; two hormones that help regulate your mood and reduce stress and anxiety. As a result, research has shown that interpersonal touch is fundamental to mitigate physical and psychological distress, building healthy relationships and improving our mental health and wellbeing.” But feeling happier isn’t the only benefit of physical touch, as Dr Audrey Tang, a chartered psychologist and author of The Leader’s Guide to Resilience, (Published by Pearson), £14.99 explains: “In 2014, a study conducted at Carnegie Mellon University found that hugs had an effect of boosting the immune system, as they stimulate the production of endorphins and oxytocin.” So, now we know the benefits of touch, how can we make sure we incorporate it more?

difference – when blindfolded – between the type of touch we are receiving, whether that’s done to comfort, excite, or ignite fear – so think about how you are trying to make someone feel before you reach out.”

5 Natural Ways To...

GET THE FEEL-GOOD FACTOR Luckily, a hug, kiss, or handshake isn’t the only way of filling up our endorphin quota. These feel-good chemicals can also be generated after a workout, having a laugh with a friend or simply eating a piece of chocolate. Here are five ways you can naturally add them into your day:

Catch up “If you are concerned about a lack of human contact, it’s important to understand that this is not permanent and that it can be remedied with a few simple tips that you can consciously incorporate into your life,” says Dr Marques. “Before initiating human contact, however, it’s important to remember to be sensitive with people’s boundaries as we continue to struggle with the transmission of Covid-19.” Here are some easy ways to start incorporating more touch into your life:

NH Circle

LY T R E A C

“IF YOUR LOVE LANGUAGE IS PHYSICAL TOUCH, YOU MAY BE CRAVING HUMAN CONTACT EVEN MORE”

• Greet people with a hug. It may sound simple, but if safe, hugging is a great way to have regular, affectionate physical contact to lift your mood. • Get a massage. This doesn’t necessarily need to be with a professional. Regardless of who does it, massage can help to boost your endorphins, while releasing tension in your muscles – making it a great way to unwind. • Be more affectionate with your partner. If you are in a romantic relationship, it’s always nice to show your affection for one another with frequent cuddles or by holding hands. For platonic relationships, a reassuring pat on the back or touch on the arm is equally as beneficial. • Get cuddly with animals. Animals can make you feel wanted and loved all while receiving a great daily dose of physical contact. Pets are particularly excellent for relieving anxiety and reducing stress because most are overjoyed when they have your attention. “Just be aware, when you do touch someone, you are conveying a message,” says Dr Tang. “Research shows that we can tell the

naturalhealthwoman.com

Laugh out loud We all love having a chuckle, but according to research from the American Physiological Society, just the anticipation of a good giggle boosts endorphins. We also know that reduced stress and improved immunity are some of the added perks to having a laugh – so why not book a comedy show with a friend? Move your body In a study by the Frontier Psychology Journal, moderate intensity exercise (think fast-paced walking or a LISS-style workout) is shown to be helpful in boosting your endorphins. Aim for 45 minutes three times per week for maximum benefits. Get creative Ever got lost in the flow while working on a creative project or reading a book? Well, according to psychologists at Harvard University, this in-the-zone feeling produces a cascade of endorphins, serotonin, and dopamine, as our brainwaves slow, allowing more original thoughts to pop up in our mind. Start meditating If you’ve not tried meditation, this is your sign to give it a whirl. According to the Oxidative Medicine and Cellular Longevity Journal, meditation is another easy way to boost your endorphins and the best part? It’s completely free. Perform a random act of kindness It turns out that acts of kindness trigger the body to release endorphins, according to a 2015 study in the British Journal of General Practice. While the effects aren’t permanent, the positive feelings that come with it make you want to keep on being generous and kind to others.

Rebrand your age

PATSY KENSIT Our columnist explores how to turn people’s attitudes towards your age upside down

think it is fair to say we have a branding problem around age. Don’t believe me? Look at some of the stereotypes we hold about one another, based on nothing more than our birth dates: Gen Z (those born between the mid-to-late 1990s and early 2010s): no attention spans, riddled with anxiety. Millennials (born early 1980s to early 2000s): Entitled, lazy snowflakes. Gen X (born mid-1960s to early 1980s): Angry, self-reliant, debt-riddled. Boomers (born between 1946 and 1964): Selfish, greedy, destroyed the planet. Don’t they all sound lovely? Generous? Giving? No. Each age group is almost actively encouraged to view one another with suspicion, a lack of compassion and judgement. For what good reason? Certainly, none that I can see. “The children now love luxury; they have bad manners, contempt for authority; they show disrespect for elders and love chatter in place of exercise. Children are now tyrants, not the servants of their households. They no longer rise when elders enter the room. They contradict their parents, chatter before company, gobble up dainties at the table, cross their legs, and tyrannize their teachers.” This quote has always fascinated me. It could be from the 1800s, the 1900s or last week. In fact, it’s from the ancient Greek philosopher, Socrates, who lived hundreds of years BC. It shows that there is a degree of cyclical tendencies in our behaviours and the way we judge one another. I do think with the advent of social media these disparities have escalated. Important, relevant topical, social and political conversations seem divided by generations, often with neither side listening to each other's point of view. I've noticed some content sites have titles like ‘Why Boomers and Millennials hate each other’, and

“Rebrand your own views on ageing and gradually, hopefully, we'll all start to see each other with less judgement and more humanity”

‘Why Gen X was a waste of a generation’. I believe we could all do with a bit of a re-brand to a more personal, positive point of view. Have you ever thought something like ‘old people can’t drive’ or ‘teen mums are likely to be bad at it’? Firstly, ask yourself what your evidence for that is? Have you known many teen mums or elderly drivers? Have you experienced the result of their behaviours directly? If you’re going to hold an opinion that is negative about any demographic, the truth is the very least you owe to them to explore. It’s important to realise that we can’t always change someone else’s opinion of us, but we can shift ours of them. We do that by learning, integrating with other demographics and lives – people of all ages and backgrounds. Don’t make the assumption that wisdom is always the gift of age. Often it can be fear and intolerance if we’re not prepared to allow in change. If you’re young, learn your history. Understand that often the fiery certainty of youth is tempered even by your early twenties; that life is complex, and issues are never black and white. Question the need to be right, the need to drown out voices. What is fuelling this need in you? Can you lean into another viewpoint with curiosity and compassion? Instead, rebrand your own views on ageing, and gradually, hopefully, we’ll all start to see each other with less judgement and more humanity.

PATSY KENSIT Her beauty range, Preciously Perfect, is available from Ideal World. Search idealworld.tv to discover the full collection.

naturalhealthwoman.com

NH’S TALKING ABOUT

Neediness Our desire for human connection and affirmation can open up an understanding of what we truly need from our relationships, as relationship expert Emma Davey explains

t some point in our lives, we’ve all needed someone else. Whether that manifests as a shoulder to cry on, a supportive hand squeeze or a pep talk from our partner before a job interview, we rely on our relationships with other people to get us through the hard moments. But when does needing someone cross over into neediness? To find out more, we enlisted the help of Emma Davey, relationship counsellor and founder of My Trauma Therapy (mytraumatherapy. co.uk). “Being ‘needy’ in a relationship can be seen in a few different ways,” says Emma. “If you think this might be you, then the first thing to recognise is – do you want to be in a relationship or do you need to be in one? These have two very different meanings. If you want to be in a relationship, you have your own life and the presence of a partner adds to that happiness. If you need to be in one, you have become dependent on your partner to give you the joy you crave – whether that’s through attention, time spent with you or even gift giving.” Relying on someone else to be the source of your contentment can ignite troubling behaviours, such as validation-seeking habits (for example, constant praise and affirmation) and possessiveness. For the other person in the relationship, this type of behaviour can become suffocating. “In many cases, people become

co-dependent on their partner for love and security,” says Emma. “People who are in co-dependant relationships are often people pleasers who want to please everyone at the detriment of neglecting their own needs, and have a lack of healthy boundaries which prevents them from saying no and putting themselves first.” What can help counteract this, is prioritising self-worth and self-love. In fact, Emma argues that these are both essential components of giving love and respect to others. “Having healthy boundaries in place is very important, as this will ensure you protect your emotions, giving yourself a certain standard of what you will and won’t accept from others,” explains Emma. “A lack of boundaries will put you at risk of being taken advantage of and possibly getting hurt, so cultivating these standards about what you find acceptable and what you do not, while also not compromising your sense of self-worth, often prevents you from losing yourself in the throes of a relationship. Connections between people should be steady and equal when it comes to things such as love, care, respect and equality. If you notice you are needing a person to make you feel better or happier, this is a sign you need to work on yourself before giving your all to someone else. The more self-worth and self-love you have, the safer and better your relationship will be.”

naturalhealthwoman.com

NH Circle

LIZ

FROST

“IF YOU FIND YOURSELF FEELING ‘LESS’ WITHOUT A CERTAIN PERSON, IT COULD BE A SIGN YOU’RE RELIANT ON THEIR VALIDATION”

If something appears to be ‘bad news,’ practise looking at it through a lens of ‘how it could be good news’ instead

naturalhealthwoman.com

VEGAN VEGAN Wellwoman Vegan is a unique supplement specifically designed for vegan or vegetarian women. With a comprehensive formula of 24 nutrients, including Evening Primrose Oil and Starflower Oil, plus iron, zinc and vitamin B12, Wellwoman Vegan is here to support you.

20210701_ADWEWVEGCONP_E

from Britain’s No.1 Vitamin Company* From Boots, Holland & Barrett, pharmacies, health stores, and

www.wellwoman.com † UK’s No1 women’s supplement brand.

*Source: Nielsen GB ScanTrack Total Coverage Value and Unit Retail Sales 52 w/e 24 April 2021. To verify contact Vitabiotics Ltd, 1 Apsley Way, London, NW2 7HF.

Wellwoman supports

Natural Body

THE LATEST ADVICE TO BOOST YOUR PHYSICAL HEALTH AND WELLBEING

PRESS PAUSE Whether it’s a busy workload, challenging relationships, financial or health worries, long-term tension can have a negative effect on our physical and mental wellbeing. But did you know there’s an acupressure point on your wrist that helps to reduce overwhelming feelings? Use the fingers of one hand to rub gently in a circle on the wrist of the other hand, and look up – this will calm your mind, and looking up helps you feel more positive.

naturalhealthwoman.com

ED’S PICK

OF THE BEST WELLNESS GADGETS Kasper aroma diffuser, £89, madebyzen.com Morphée, £79.95, morphee.co RÉDUIT – Lavender Calm, £89, cultbeauty.co.uk

BODY notebook ASK THE EXPERTS 22

What natural remedy would you suggest for indigestion? Caroline Peyton, professional nutritionist (peytonprinciples.com) says:

Indigestion includes discomfort in the stomach area, bloating, burping, feeling nauseous and heartburn. This may be a sign of a lack of stomach acid to digest food like meat. Food can sit in the stomach, feel uncomfortable and it can start to ferment. Stomach acid levels decline as we age and when we’re stressed. An easy natural remedy to try is to drink a mixture of lemon juice (or apple cider vinegar) in water in equal ratios at the start of each main meal. Start with two teaspoons of each.

TREND ALERT

HOT or NOT News, trends and tips from NH HQ

HEATING UP Ice, ice therapy

Exposing the body to cold temperatures isn’t new. But instead of dipping into the local lake or taking a cold shower, people are giving cryotherapy a whirl. It’s a technique where the body is exposed to extremely cold temperatures for several minutes to boost energy levels and promote general health. and wellbeing.

COOLING DOWN Plastic dental care

According to Brushd, the future of dental care is bite-size. Revolutionising the way we brush our teeth, Brushd are encouraging us to ditch the tube and try their refillable toothpaste tablets instead. £4.99, brushd.co.uk

WHAT’S THE ALTERNATIVE? Feeling the sniffles? Stock up on these three healthy favourites to boost your immune system MUSHROOMS Shiitake mushrooms are an antiviral powerhouse and easy to find in supermarkets. An Asian culinary staple, they are high in B vitamins and they help boost the immune system. Just add in place of other culinary mushrooms when cooking.

BROCOLLI

Did you know that 90 grams of broccoli provides as much vitamin C as an orange? Vitamin C is one of the biggest immune system boosters and is essential for good health because your body doesn’t naturally produce or store it.

naturalhealthwoman.com

CHICKEN SOUP

Bursting with nutritious ingredients, such as carrots, onion and chicken, a fresh chicken soup is basically a big hug in a bowl. Just add plenty of fresh garlic to the mix and you’ll be a force to be reckoned with.

ADVERTORIAL

“I knew there was no turning back; I’d found my calling” After her stressful career and unhealthy lifestyle began to impact her health, Mays Al Ali, CNM Nutritional Therapy graduate, set out on a new path

worked as an advertising producer for 18 years, but I became unhappy and dissatisfied with my very stressful corporate career, which was negatively impacting my health. I had been teaching yoga on the side for many years but it wasn’t enough, and I knew it was my calling to be in service. During my yoga teacher training in India, I was introduced to raw vegan food and the concept of conscious, clean eating, which changed my life. Before that, I ate a standard Western diet, drank alcohol and had lots of late nights living the typical London party lifestyle. As a result, I suffered with serious gut health, skin and mood issues. Eating a natural, plantbased diet while doing my yoga training for a month increased my energy levels and I felt amazing. So, I naturally transitioned to a plant-based diet and all my health issues slowly cleared up. A friend then recommended the College of Naturopathic Medicine (CNM) and told me their Naturopathic Nutrition course was excellent. I enrolled on the course and never looked back. What I loved about CNM’s course was the naturopathic element. I’m a big believer in the healing powers of nature and having looked at other courses, none of them had this important holistic element. The lecturers were amazing and so inspiring. Initially, I signed up to the course for my own interests; I never thought I would quit

“Being able to change people’s lives for the better is so rewarding”

Scan the code!

my advertising job and become a nutritionist. However, by the start of the third year, I knew there was no turning back and that I’d found my calling. I left my job in advertising and launched my clinic as soon as I qualified. I can honestly say I’ve never been happier. Being able to help people every day and change their lives for the better is so rewarding and brings me so much joy on a daily basis. My clinic is in London, but I mostly work virtually now. Many of my clients suffer with burn-out, stress, insomnia and anxiety, often linking to gut problems, so I help them overcome these issues. I host webinars, group weight loss programmes, including one for the NHS, and transformational wellness retreats. I love helping people transform their lives and feel great inside and out. I work holistically and look at the overall mind-body-soul connection; their diet, lifestyle, connection to others, spiritual connection and purpose.

FREE LECTURE Study with the No 1 training provider for natural therapies To find out more, visit cnmcourses.com or call 01342 777 747 EDUCATION AWARDS 2021

naturalhealthwoman.com

To complement our Meno CBD collection, we have introduced a range of non-CBD supplements to help with the Menopause collection.

* New MENO Supplements 25% OFF for a limited time * For more information about all of our products visit

www.menopausealternative.com

Body + Food + Ageing + Beauty + Special + Healing + Living

ARE YOU PERIMENOPAUSAL? The grey area before the menopause officially hits can be tricky to navigate, but help is at hand, says Louise Newson

e’re all familiar with the menopause: the time when our periods end and we’re no longer fertile. Those not yet there may have heard mothers or grandmothers complain about hot flushes and night sweats, or experienced first-hand the mood swings that hormonal shifts can bring. But what’s lesser-known is the stage directly before our periods stop, where, actually, we’re likely to experience the majority of our symptoms. And it can last anywhere from a few months to several years. According to GP, menopause specialist and author of Preparing for the Perimenopause and Menopause (Penguin Life), Dr Louise Newson (themenopausecharity.org), during the perimenopause, many women will experience tell-tale symptoms the ‘big change’ is around the corner, due to all the hormone changes happening in their body, whilst still having periods. “The best way to think of the perimenopause and the menopause is as a long-term hormone deficiency, and that deficiency begins during the perimenopause,” says Louise. “Cells all over our bodies are teeming with oestrogen receptors, so when those oestrogen levels start to fall, it can throw up all manner of changes.”

“Because oestrogen is used in so many processes throughout our body, it can affect areas that you least expect to”” naturalhealthwoman.com

Take CONTROL Small, simple steps, can help you stay on top of your symptoms

P 26

erhaps the most common, and instantly-recognisable, symptom associated with the perimenopause or menopause is having hot flushes or night sweats. Another is changes to your periods: during the perimenopause, they may become heavier, or lighter, or happen more or less often, but according to Louise it’s subtle changes to flow and frequency we need to look out for, rather than an absence altogether. Other common symptoms can include vaginal dryness, fatigue, joint pain, muscle aches and increasing headaches. However, as well as this, because oestrogen is used in so many processes throughout our body, it can affect areas that you least expect to, such as brittle, thinning hair and nails. Some women can even suffer from a condition called formication, which is the sensation of insects crawling on the skin. Logging your symptoms throughout your cycle can help you keep track of what’s happening, when, and feel more in control of these natural changes. Try Louise’s free Balance menopause app, balance-app.com.

The mental impact Don’t be alarmed if what you’re experiencing physically is dwarfed by the impact on your mental health, though. “The majority of the women I see struggle with psychological symptoms the most,” Louise says. “This can include low mood or mood changes, such as feeling happy one minute and tearful the next.” Interestingly, women who have had PMT or post-natal depression in the past might find their mood changes are more severe as they can be more sensitive to those hormonal changes. “Women often struggle with brain fog – a collective term for symptoms such as forgetfulness and lack of mental clarity,” she adds. You may be experiencing all of the above and more, whilst you know others who have breezed through the whole thing without complaint, but this is also normal. According

to Louise, no woman’s perimenopause is the same. “Some women will go through it without any real problems but for others it can have a horrendous impact on their careers and home life”. In a recent survey conducted by Louise, 96 percent of the 5,000 women who responded said they had experienced symptoms, so if this is proving a challenging time for you, rest assured, you are not suffering alone. “I’ve had women who have been referred for brain scans because they put their forgetfulness down to an early sign of dementia, or who are on the brink of splitting up with their partners because communication has broken down. The good news is there are a whole range of treatments that can ease symptoms and correct the hormone deficiency.”

naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living

• Regular exercise can help maintain a healthy

NH Circle

LIZ

FROST

“HORMONAL BALANCE IS SO VITAL TO OUR SENSE OF WELLBEING”

Natural solutions Whilst Louise will always recommend HRT as the gold standard treatment for menopausal symptoms recommended by NICE, if HRT isn’t a route you’re keen to explore, below are some holistic options available that may help with your symptoms:

• St John’s wort, black cohosh, or iIsoflavones (derived from soy) can improve hot flushes and night sweats. • Herbal teas can lead to a better night’s sleep and a feeling of wellbeing. • A good, balanced diet can help with overall wellbeing. • Reducing caffeine, alcohol and spicy foods, as they can all exacerbate hot flushes and interfere with sleep.

naturalhealthwoman.com

weight, strengthen your bones and release endorphins to help with low mood (yoga is particularly good). • Cognitive behavioural therapy is recommended by NICE for menopauserelated low mood. • The use of aromatherapy oils, like lavender, may help with poor sleep, promote relaxation and improve symptoms of anxiety or feelings of depression. If your perimenopause symptoms are affecting your life, please don’t suffer in silence. “Seek help as soon as you need it,” urges Louise. “Don’t wait for things to become unbearable before you make an appointment with your GP. Do your homework and read up on the common signs and symptoms and treatments. Keep a track of your symptoms and make that list the starting point for any healthcare appointment”. Reading up and listening to your body will empower you to get the help you need. And if you don’t feel like you are being listened to, or are getting the care you need, seek a second opinion. Above all, the perimenopause can be a very isolating time, so keep lines of communication open with those around you. Talk to your friends and be honest about how you are feeling with any partner or children and what they can do to support you. Don’t be afraid to ask for adjustments at work, like a later start time or an earlier finish. Your employer has a legal obligation to ensure your health and wellbeing.

SYMPTOM-EASING

POSES

Yoga poses can help keep you calm and relaxed during perimenopause, says Petra Coveney oga can help women alleviate some of the common symptoms which take place during the transition from perimenopause to menopause. Below, Petra Coveney, course teacher at Movement for Modern Life, founder of Menopause Yoga™ (menopauseyoga.com) and author of Menopause Yoga – a Holistic Guide to Supporting Women on Their Menopause Journey (@ menopause_yoga) outlines three yoga poses you can try at home to support you during perimenopause and into the menopause.

Symptom: hot flushes This pose can help teach you not to resist and fear your hot flushes but learn to accept and relax into them, by helping to release physical heat and heated emotions.

Reclined butterfly pose: Lie down on a bolster (or cushion), bring the soles of your feet together and allow your knees to drop out to the sides. • Place a block (or book) at one end of the bolster and cushions on each side of the mat under your knees to support your legs. • Place an eye pillow on your forehead or eyes. • Rest here for five-10 minutes, allowing the physical sensation of

heat to release from your hips, thighs and armpits. Enjoy the gentle opening stretch and let the tension drain away.

Symptom: insomnia/fatigue This pose will help you rest more, as you can use your yoga practice to help you take a meno-pause and help prepare your body for sleep.

Legs up the wall pose:

• Place the short end of the mat up against the wall or chair and lie on top of a folded blanket, so that your pelvis is raised slightly. • Raise your legs up against the wall (a yoga belt can help keep them in position). • To help you relax, rest an eye pillow on your forehead or eyes, or wrap a blanket around you to shut out external sounds and help you feel warm, comfortable and cosy.

Symptom: anxiety Menopausal anxiety can create a sensation of tightness in the throat and shallow breathing, which can make us panic. Child’s pose, is a simple go-to pose, as resting your forehead on the mat can be mentally calming for when you feel overwhelmed.

Child’s pose:

• Start kneeling on your mat and separate your knees out to the sides

naturalhealthwoman.com

with your big toes touching.

• Reach your hands forward and slowly lower your chest towards the mat. • Rest your forehead onto your hands, stack your fists on top of each other, or use a yoga block or chair to make the forward fold comfortable for you. For more information or to take Movement for Modern life’s 5-week Menopause for Modern Life programme, visit movementformodernlife.com/ course-menopause-for-modern-life

FLOW INTO AUTUMN WITH

YOGA Yoga can help you ease into the autumn months and lay down your roots for a cosy winter, says Sarah Highfield

All photos by Yogaandphoto.com. All outfits from eu.manduka.com

ou’ve stashed away your summer sandals and your cardi has made a reappearance, but before you start to mourn the absence of summer, yoga could be just the thing to ease you into autumn. “In Ayurveda, it is believed that the onset of autumn generates vata energy, which is the subtle energy of movement,” says international yoga teacher Sarah Highfield (yogagise.com). “For some, this can heighten sensations of anxiety and leave them feeling unsettled.” The following yoga poses are designed to bring you back into balance, and help you feel calm and more rooted. Practise these poses when you have a moment for yourself to nurture your mind, body and soul.

“Practise these poses when you have a moment for yourself to nurture your mind, body and soul” naturalhealthwoman.com

Move

Heal

Restore

PRACTISE SARAH’S EASY-TO-FOLLOW YOGA SEQUENCE TO BREEZE INTO THE NEW SEASON Chair pose with toe balance This pose activates your core, helping you to feel strong and centred. Balancing on the toes strengthens your feet and ankles, giving you a sense of grounding.

and then as you exhale, gently twist your torso up towards the ceiling. 2 Continue to actively stretch your top arm across, keep your spine long and extend out through the top of your head.

1 Start in a neutral standing position. With an inhalation, sweep your arms up and bend your knees.

3 Hold for five deep breaths and then repeat on the second side.

2 Sink your bottom down, lengthen your spine, soften your shoulders away from your ears and keep your fingers actively reaching up towards the ceiling.

Reclining twist

3 Once you are comfortable, slowly lift your heels off the ground and come up onto your toes. Keep your core activated to help you balance. 4 Hold for five deep breaths and then inhale to come back up to neutral.

Low lunge (using optional blocks) This pose offers a deep, passive, hip, quad and glute stretch. It’s the type of pose where the more you relax into it, the deeper you will stretch. The sinking down of the hips in this pose will help you to feel more rooted. 1 Start by kneeling down on your right knee and placing your left foot on the floor in front of you. 2 Use a yoga block (or even a sturdy book) to rest your right hand on. Otherwise, place your right hand on the floor. 3 Let your hips sink down towards the floor, make sure that you maintain a long spine. 4 Hold for five deep breaths and then repeat on the second side.

Easy pose with side stretch This simple pose opens your hips and promotes grounding. By adding the sidestretch, you will also create length through the side of your torso, which will help to release any stored-up tension. 1 Come into a crossed-legged seated position. Place your right hand on the floor alongside you, with an inhalation, lift your left arm up and slightly across to the right,

naturalhealthwoman.com

This relaxing pose is perfect to do towards the end of your yoga practice. It relaxes and lengthens your spine, helping to soothe away any back pain and encourages you to slow down. 1 Lie on your back, dropping your knees to the left, and extending both your arms out either side of you. 2 Take a big inhalation through your nose and as you exhale, softly turn your head away from your knees. 3 Try to fully relax your body here and let your limbs feel heavy. 4 Hold for five deep breaths and then repeat on the second side.

Savasana (with bolster under knees) No grounding sequence would be complete without Savasana, the ultimate restorative yoga pose to help you feel rooted and still. This pose helps to dissipate anxiety and bring you back to your true and present self. 1 Simply lie down on your back, placing a bolster or cushion under your knees for your comfort. 2 Close your eyes and if you like, place one hand on your heart, rest the other on top of your stomach. 3 Allow your body to feel heavy and supported by the ground. Allow all of your muscles to soften and relax, and let go of any sense of holding or tension. 4 Stay like this for as long as you need to relax and restore. When you are ready to come back up to a seated position, do so slowly, so you don’t feel lightheaded.

RUBY DEEVOY

Therapy handbook:

YOUR GUIDE TO CBD Cited as a wonder-ingredient that can improve skin, alleviate aches and pains and even help improve stress and anxiety, we explore the benefits of CBD and what it can do for you

f you, like so many others, have a medicine cabinet bursting with supplements, vitamins and natural health gadgets, the idea of adding another to the mix might seem like you’re throwing your money away. But CBD oil, a product derived from the cannabis (or hemp) plant, is not just another supplement. It works in a totally unique way helping to bring back balance. Sounds too good to be true? Admittedly, there are now thousands of CBD brands out there who are jumping on the global band-wagon, which boasts a European market of more than £480 million, and not all CBD is made equal. But, providing you buy a high-quality oil from a brand who has a deep understanding of the cannabis plant and care for their customers, CBD oil can be (and already is for an ever-growing number of people all over the world) completely life-changing.

What is CBD? A lot of the health and wellbeing benefits CBD oil has to offer come down to the interaction the CBD molecule has with our endocannabinoid system (ECS) – a major physiological system, similar to the likes of our immune system, central nervous system and digestive system, which is essential for maintaining overall

health. Since its discovery back in the early 90s the ECS (which acts as the body’s ‘homeostatic regulator’, essentially meaning its role is to keep every function of the body in balance) has fast become a leading focus in medical studies. Unlike our other vital systems, the ECS is made up of network receptors that can be found just about everywhere – in every skin cell, in our muscles, bones and joints, in the brain and throughout all other physiological systems. These receptors work with neurotransmitters called endocannabinoids. When the body is working perfectly, these endocannabinoids are synthesised and released on demand (during an intense workout, for example) to let all the cells in the brain and body know what they need to do to help restore equilibrium. What’s more, this full-body regulation is essential for every aspect of day-to-day life, from keeping mood and perception in check, to aiding digestion and modulating immune activity. But many factors, such as chronic stress, lack of sleep or poor diet, can lead to what has been dubbed an ‘endocannabinoid deficiency’ by leading cannabinoid researcher Dr Ethan Russo – where endocannabinoids are not produced as they should be and the ECS cannot work as a result. This, as you might imagine, can wreak havoc on bodily processes, and ultimately result in illness (of any sort!) if not put right.

naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living

“CBD oil can be (and already is for an ever-growing number of people all over the world) completely life-changing”

naturalhealthwoman.com

How does CBD oil work? Despite where it originates from, legal CBD oil bought in the UK will not get you high, as it contains little to no THC, which is the main psychoactive molecule in cannabis. According to the World Health Organisation CBD oil is safe, non-addictive and free from harmful side-effects. You can buy three types: • CBD isolate: just the CBD molecule on its own, suspended in carrier oil. • Broad spectrum: a range of cannabinoids, with no THC. • Full spectrum: whole plant oil, with a variety of cannabinoids including THC – but only in extremely low levels in legal UK products, not enough to make you feel high.

One of the main ways CBD oils interacts with the body is through the ECS. Incredibly, CBD indirectly activates ECS receptors, while inhibiting the enzyme that breaks our endocannabinoids down, which boosts, and ultimately supports, your body as a whole. CBD also acts through multiple other pathways, including the direct activation of serotonin receptors, (which assist with biological and neurological processes including anxiety, sleep, pain perception and nausea), and vanilloid receptors (which help mediate pain perception, body temperature, inflammation and metabolism). Cannabinoids (particularly CBD and THC) and the ECS, have now been the subject of over 41,000 studies worldwide (that’s more than any other physiological system or type of pharmaceutical drug), many of which have produced extremely exciting results.

Start low (with two or three drops) and build up gradually over weeks until you find a dose that you feel is working. If you’ve chosen an oral oil dropper, place the drops under your tongue and hold it there (to absorb via your sublingual gland into your bloodstream) for at least two minutes. Doing this directly after brushing your teeth or eating can make absorption five times more effective, as the blood-flow to your mouth will be greatly increased. If you’re using capsules, take after eating, unless targeting gut issues, in which case take before eating to offer extra support to endocannabinoid receptors the gut.

How to choose the right product With such a huge array of products available it can feel like an impossible task to make the right choice, but here are some tips to get you started: • Start with 500mg for a general supplement and 1000mg for more specific concerns. If you have something big you feel needs addressing, you’ll probably see better results at a higher dose, but everyone is different. • Not all CBD oil is equal. Always choose organic (as the cannabis plant is a bio-accumulator and can absorb pesticides etc) and always check the product is 3rd party lab tested (the lab results are usually available on brand websites). • If you find a strong hemp/bitter taste difficult to take without making you want to gag, you may prefer using a CBD product that uses MCT oil as a carrier. There are lots out there that are effective and taste good, so don’t be put off!

How to take CBD oil The first thing to know is that CBD oil is not a quick fix. Lots of people do feel immediate relief, but most will need time to rebalance to see the best results. It’s really important to be consistent. Take your drops/capsules/ vaporiser/edibles two to three times a day, every day, for at least a month before deciding if a product is working for you or not. Everyone’s dose is different, it’s up to you to find yours.

naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living

STICKING TO MHRA According to the Medicines and Healthcare products Regulatory Agency guidelines, CBD companies can’t talk about the benefits of CBD or recommend products for particular needs. If you need help choosing the best CBD product based on cannabinoid content, you can check the lab reports to see which cannabinoids are in the oil and research them yourself, or book an appointment with an independent CBD consultant for an unbiased, professional opinion (thecbdconsultancy.com).

naturalhealthwoman.com

Natural Food START LIVING HEALTHILY FROM THE INSIDE OUT

MIGHTY GINGER If you’re seeking an energy boost to get through the last hour of the day, remember that your diet can play a crucial role in how you feel. Zingy ginger can help add a spring into your step, as one study published in the Journal of Ethnic Foods, reveals that it can help manage blood sugar levels naturally in diabetic patients, which increases energy. The antioxidant gingerols in the spice also helps fight inflammation in the body.

naturalhealthwoman.com

Replenish, nourish

& flourish Jasmine Hemsley, shares some of her favourite recipes for enriching your wellbeing

Kitchari

Kitchari (also spelled kitcharee, khichadi, kitchadee, and in many other variants) is one of the staple healing foods in Ayurveda. It is believed to balance the doshas, support the tissues, detoxify the body and purify the digestive system. Serves 2

• 200g yellow mung dal • 100g white basmati rice • 2 tbsp ghee (or coconut oil) • 4 cardamom pods, cracked • 2 cloves • 2 bay leaves • 1.25 litres of water • 2-5 handfuls of chopped seasonal vegetables • 1 tsp black pepper • 1 tsp ground coriander • 1 tsp ground cumin • 1 tsp fennel seeds • 1 tsp ground ginger • 1 tsp sea salt • 2 tsp black mustard seeds • 2 tsp cumin seeds • 2 tsp turmeric 1. Rinse the mung dal and rice. Heat the ghee or oil in a large pot. Add all of the spices and sauté together on a medium heat for a minute until fragrant. 2. Stir in the mung dal and rice. Add the water and vegetables. Bring to the boil, then simmer. Cook for 40 minutes, or until the dal and rice are soft. Add more water if necessary. Adjust the seasoning and garnish with herbs.

Once part of the double act cooking duo Hemsley + Hemsley, Jasmine has since ventured into the world of Ayurveda living. Recipes extracted from East By West by Jasmine Hemsley (Published by Bluebird, £25) Find more Ayurveda recipes at jasminehemsley.com

naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living

Buckwheat Banana Bread Bananas not only flavour the bread in this recipe but also work with the buckwheat to make the dough. I’ve thrown in cinnamon and raisins to sweeten and walnuts for crunch. It’s made even more glorious with some salty butter. Makes 1 loaf

• 290g buckwheat flour • 2 tsp baking powder • 1 tsp baking soda • ½ tbsp ground cinnamon • ¼ tsp sea salt • 4 ripe bananas (about 400g), mashed • 1 ripe banana, sliced (about 90g) • 120ml water • 1 tsp vanilla extract • 60g raisins • 30g walnuts • lightly salted butter, to serve (skip or

Rosemary Mung Bean Bread This is incredibly easy to make and tastes heavenly. Makes 1

• 250g whole mung beans, soaked • 2 tbsp extra virgin olive oil, plus extra • ½ tsp garlic powder • 1 tbsp chopped rosemary, • tsp jaggery • ¼ tsp asafoetida • ½ tsp bicarbonate of soda • ½ tsp sea salt, plus extra to serve • Juice of 1 lemon (about 4 tbsp) • 20ml lukewarm water • Freshly ground black pepper, to serve

replace with coconut oil, your favourite vegan spread or nut butter)

1. Preheat the oven to 180C/160F/Gas 4. Mix the buckwheat flour, baking powder, baking soda, cinnamon and sea salt together in a large bowl. 2. Mix the mashed bananas, water and vanilla together, then add to the bowl. Mix in the raisins, walnuts and remaining banana slices. 3. Transfer the mixture to a 750g loaf tin lined with baking parchment. Bake for 25 minutes, then turn the tin around and bake for another 15 minutes until the bread is firm-ish to the touch. Allow to cool before slicing, then serve.

Photography Credit: Nick Hopper

1. Drain the mung beans and divide them into two portions. Blend one to a soft purée and the second portion until you get a rough texture. Mix together. Grease a 20cm cake tin. Preheat the oven to 180C/160F/Gas 4. 2. In another bowl, add the oil, garlic, rosemary, jaggery, asafoetida, bicarbonate of soda, salt and lemon juice to the lukewarm water. Mix and add it to the mung bean batter. Transfer to the tin. Bake the bread in the oven for 20-25 minutes or until lightly brown on top. Cool, and then slice to serve.

naturalhealthwoman.com

Researchers have identified that consistently raised levels of pro-inflammatory cytokines in the body will cause a lack of energy, sleep disturbances, changes in mood and loss of interest. If we cannot produce antiinflammatory cytokines to restore the balance, some people may develop depressive episodes.

SUPPORTING YOUR NERVOUS SYSTEM

FOODS TO HELP

YOUR MOOD Henrietta Norton explains how understanding our gut-brain connection could help reduce depressive episodes

igures show that antidepressant prescriptions were dispensed in England more than 70 million times in 2019. The list of side-effects from these medicines can range from gut problems, insomnia and painful menstruation to hives, anxiety and impotence. But what if there was another way? In the past few years, nutritional medicine has been exploring the link between mental and physical health and research shows that depression occurs more frequently in those experiencing compromised immune function.

F 40

FOODS TO KEEP YOUR GUT AND MIND HAPPY

• Eggs are rich in zinc and tryptophan to boost serotonin levels. Use steamed asparagus to dip into boiled eggs as a morning mood booster.

• Avocados are rich in healthy omega 3 fatty acids which have an array of benefits for our bodies. The acids DHA and EPA may help to improve brain function, regulate vision and contribute to normal heart function. Not only this, but they are also used as ‘taxis’ to ferry hormones around the body, including the libido-charging testosterone in men and women. For an extra boost of healthy fats, slice chunks of avocado into your salad or onto your morning toast.

GUT AS THE ‘SECOND BRAIN’ The gut is lined with more than 100 million nerve cells and the largest collection of neural tissue in the body after the brain, called the enteric nervous system (ENS). The mucosal tissues found in the gut represent the body’s innate immune system. It is argued by some experts that one reason for the increase in depressive disorders may be a failure to develop a fully functional mucosal immune system, which could sometimes be due to our exposure to antibiotics from an early age. Our brain and immune system talk to each other constantly using specialised ‘cellmessengers’ called cytokines which come in two varieties: pro-inflammatory and antiinflammatory. Anti-inflammatory cytokines are produced in the gut and colon and therefore if gut health is compromised, so too may be the immune system and the ability to regulate these two varieties of cytokines.

So how can you help your nervous system? The B vitamins are essential for energy production and the normal functioning of the nervous system, and vitamin B5 in particular is needed for the production of the glucocorticoid hormones in the adrenals, such as cortisol. Good sources include whole grains, eggs, beans and lentils, a wide range of vegetables, fish and meats (choose good quality or organic). Taking a B vitamin complex, such as the Wild Nutrition B Complex Plus, can also be very supportive and the herb ashwagandha has been shown to support healthy cortisol regulation.

Henrietta Norton is a nutritional therapist, author and co-founder of Wild Nutrition (wildnutrition. com). She has clinics at Grace Belgravia and SP & Co in London.

naturalhealthwoman.com

• Wild salmon is full of healthy fatty acids to support your hormones and libido. Mix with horseradish and plain yoghurt to make a salmon paté for a quick mood supporting snack. • Quinoa is full of protein, minerals such as magnesium, and B vitamins needed to produce anti-anxiety brain chemicals including GABA. Use as an alternative to rice or wheat pasta to help manage anxiety. • Lean proteins including fish, chicken and lamb provide a complete mix of amino acids required for the building blocks of neurotransmitters including serotonin and dopamine.

ED’S PICK

OF THE BEST PEANUT BUTTER SPREADS Pip & Nut The Ultimate Peanut Butter, £3, tesco.com ManiLife Original Roast Crunchy Peanut Butter, £3.99, ocado.com Meridian Richer Roast Crunchy Peanut Butter, £2.79, asda.com

NUTRITION notebook SPICE UP YOUR SNACK

PUMPKIN BREAD

Spice up your snack game with the new Dark Chocolate Ginger Almond flavour from KIND. One for the ginger nuts out there, it combines drizzled dark chocolate with a hint of ginger spice and is packed with the bar’s number one ingredient, almonds. As with the rest of the range, it’s made using whole and natural ingredients and it’s gluten-free, high in fibre and 52 percent nuts. This delicious new bar is a limited edition, so be quick to snap yours up! Visit kindsnacks.co.uk for more information.

ally ZING r u t Y a N

• 2 tbsp freshly grated • 375g plain flour • 2 tsp ground cinnamon ginger or ginger substitute (½ tsp of • 2 tsp fine sea salt equal quantities of • 1 tsp mixed spice ground cardamom, allspice, cinnamon, • 1 tsp baking powder nutmeg and mace) • ½ tsp bicarbonate • 200g caster sugar of soda • 250ml pumpkin oil • 2 eggs • 50g pumpkin seeds with • 1x 425g can of 1 tbsp caster sugar pumpkin puree 1. Preheat your oven to 160C/350F/Gas 4. 2. Grease and line a 3lb loaf tin. 3. Combine all the dried ingredients in a bowl and whisk well. Set aside.

Tired of milk and yoghurt-based kefir? Purearth’s Grapefruit Sparkling Water Kefir is the new gut-boosting drink you have to try. It’s a zesty, crisp beverage made with the juiciest organic sun-ripened grapefruits and billions of live cultures to help support your tum. Grapefruit is also high in vitamin A and C, and a good source of magnesium, potassium and calcium, to help support the immune system and maintain skin and eye health. It’s the perfect non-alcoholic tipple, that will leave your taste buds refreshed, your digestive system balanced and your body hydrated. From £3.50, purearth.co.uk

naturalhealthwoman.com

4. Whisk the eggs, pumpkin puree, ginger (or ginger substitute) and sugar in another bowl. Stream the oil in while whisking constantly, until fully incorporated. Gently fold a third of the dried ingredients into the mixture and repeat with the remaining dried ingredients, stirring to combine, but being careful not to overmix. 5. Transfer the batter into the loaf tin and smooth evenly. Scatter the pumpkin seeds on top and bake in the oven for one hour and 10 minutes, or until a skewer comes out clean. Remove from the oven and allow to cool for a few minutes before unmoulding and cooling on a wire rack. Recipe from derkern.miele.co.uk

BYPASS BURNOUT Zapped of energy? Nutritional therapist Rosie Millen tells us the secret to healing from stress using the power of food

P 42

ut simply, burnout is when you experience significant amounts of stress over a long period of time, and you do not wind down and recover from those stressors. This puts a huge burden on your body. If more stress is added to the equation, then eventually you will end up exhausted. It’s a very frustrating condition because on the outside you look completely normal, but on the inside, you’re completely debilitated. People think you are fine because you don’t look ill. Often those who are burned out used to have a lot of energy, but eventually feel like a shadow of their former selves, because they are unable to do the simple things they used to. However, burnout doesn’t just happen overnight; it’s the culmination of years of running yourself ragged.

Sourcing sustainable energy The first pillar of recovering from burnout is your diet. Are you ready to understand what to eat and why? There are so many myths and misconceptions about healthy eating, so here I give you a tour of the dos and don’ts of eating when it comes to restoring energy and recovering from burnout. We all want energy. And, the simplest change we can make to increase our energy is with our diet. The number one way to achieve sustainable energy levels throughout the day is to balance our blood sugar levels. Every time you eat, the sugars from the foods you have eaten are released into your bloodstream in the form of a simple sugar called glucose. This triggers the pancreas to release a hormone called insulin to transfer the glucose out of your blood and into the cells of your body where it is used for energy. Your body can only deal with one to

two teaspoons of glucose in the blood at any one time. However, the more sugary the foods you eat, the higher your blood sugar level will rise. If, for example, you drank a fizzy drink containing 21 teaspoons of sugar, the sugar level in your blood would rise steeply. The problem with rapidly rising sugar levels is that they will come down at an equal speed. The initial energy rush that the sugar gives you will be followed by an energy slump as large amounts of insulin are released, bringing the sugar levels crashing down. This is when we start to experience the physical and mental symptoms of low blood sugar levels, including dizziness, faintness, headaches, nausea, blurred vision, sweating, palpitations, cravings and irritability. This happens about an hour after sugary or refined foods have been eaten because these foods dump a large amount of glucose into the bloodstream all at once, triggering a strong insulin reaction which then lowers blood sugar levels rapidly.

Riding the rollercoaster During this energy slump, the usual response is to reach for more sweet foods or stimulants such as tea, coffee and chocolate to boost energy levels. However, this only raises blood sugar levels right up again and perpetuates the blood sugar rollercoaster. Of course, symptoms of low blood sugar also occur when we skip meals as we are simply not eating enough to replenish our blood sugar level and provide our cells with the energy they need. Whatever you do, don’t skip meals. When blood sugar levels drop, this will tell the adrenal glands to mount a stress response and release cortisol into the bloodstream. This is what we want to avoid.

naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living

“The initial energy rush that the sugar gives you will be followed by an energy slump”

naturalhealthwoman.com

HOW CAN YOU TELL IF YOUR BLOOD SUGAR LEVELS ARE LOW? It’s quite simple. Do you…

• Get tired and irritable when you don’t eat?

• Crave sugary sweet foods, coffee, chocolate and tea?

• Yawn a lot? • Have an energy slump in the middle of the afternoon?

• Have regular mood swings? • Struggle if you go too long without eating?

• Become less productive at work when you don’t eat?

• Have poor concentration and memory?

• Drink tea or coffee or smoke during the day?

• Suffer from insomnia?

If the answers are ‘yes’, then your blood sugar levels are very likely to be low.

The Magnificent Seven If you are feeling burned out and tired, here are my magnificent seven foods to focus on. Dark green leafy vegetables – I’m talking broccoli, spinach, kale, Swiss chard (yum), spring greens and collard greens. These foods are packed with nutrients such as magnesium, vitamin A, vitamin B9 and vitamin C, all of which are vital to our health. Oily fish – salmon, mackerel, sardines and anchovies – are excellent sources of omega-3 fatty acids which have anti-inflammatory properties. They are also a good source of protein and vitamin B12, which is essential for energy production in the body. Bear in mind, however, that oily fish can contain levels of pollutants, so do look up government suggested limits on how much oily fish you should be eating each week. Beetroot – a good source of B vitamins, iron, potassium and fibre, beetroot can be eaten raw or cooked. According to research published in Nutrients Journal in 2017, beetroot juice may also help to enhance endurance in athletes.

Avocado – are rich in healthy fats and fibre. And, as fats yield more energy than carbs or proteins, they are great for giving you a boost. They are also a good source of B vitamins, which are required for ATP (Adenosine triphosphate) production. ATP plays a key role in energy transfer within cells. Beans – ever heard of the expression to be full of beans? That’s because beans, such as kidney beans, black beans and pinto beans, are powerhouses of nutrients. They're packed with protein to help stabilise blood sugar and contain high levels of B vitamins to help your body turn food into energy. Quinoa – in my view, quinoa is a silent superfood. 185g of cooked quinoa provides 39g of carbs, 5g of fibre, 8g of protein and a significant number of vitamins and minerals including magnesium, folate and manganese. Strawberries – a study published in Nutrition Journal found that vitamin C can reduce fatigue when administered. Which is why strawberries are on this list. Packed with vitamin C and fructose (fruit sugar), they give you a natural boost.

naturalhealthwoman.com

Extract taken from Burnout’s a B*tch: A 6 week meal and lifestyle plan by Rosie Millen Published by Mitchell Beazley (octopusbooks. co.uk) £20

ADVERTORIAL

A SMALL CHANGE FOR A BIG DIFFERENCE Discover the health benefits of oat beta-glucan

*The beneficial effect is obtained with a daily intake of 3g of beta-glucans from oats. Beta-glucans contribute to the maintenance of normal blood cholesterol levels. It is also important to maintain a varied and balanced diet and a healthy lifestyle.

healthy, balanced and active lifestyle is key to preventing heart disease. Among high blood pressure, diabetes, smoking, being overweight and a lack of physical activity, high cholesterol levels in the blood contribute to one-third of cardiovascular disease. Why not try Oatwell’s range of products as part of a balanced and healthy lifestyle? OatWell™ products contain 3g of all-natural oat betaglucan, which is found in the inner part of the oat grain. This soluble dietary fibre is proven to lower cholesterol and contributes to the maintenance of normal blood cholesterol levels*.

Thanks to the high amount of oat DISCOVER beta-glucan, the OatWell™ range of OATWELL™ TODAY products has more health benefits, too. The cholesterol-lowering benefit of OatWell™ is achieved with a daily DIGESTIVE HEALTH intake of 3g of oat beta-glucan, Supporting our digestive health, the which is the exact amount found oat grain fibre contains both soluble in just one serving of any of and insoluble fibre, which contributes the products in the OatWell™ range. HOW DOES OAT BETAto an increase in faecal bulk. OatWell™ Original is a highly GLUCAN LOWER versatile product. Simply sprinkle CHOLESTEROL LEVELS? REDUCING BLOOD SUGAR two heaped teaspoons of OatWell™ When beta-glucan arrives in the gut, PEAKS AFTER A MEAL Original onto breakfast cereal or it absorbs water and forms a gel-like OatWell™ products can also help to layer. This layer binds cholesterol reduce blood sugar peaks after a meal. porridge, add to muesli, mix into from food in the gut and prevents The consumption of beta-glucans from yoghurt or even blend to create a nutritious smoothie with milk or the re-absorption of cholesteroloats as part of a meal contributes to rich bile acids, which help with the the reduction of the blood glucose rise fruit juice. You can also add OatWell™ Original to your favourite baking digestion of dietary fats and oils. The after that meal. This happens when production of new bile acid from the the beta-glucan that is digested forms recipes, such as bread, muffins and pancakes. body’s cholesterol is promoted and the a gel, which makes the contents of uptake of cholesterol into the blood is the stomach and the small intestine OatWell™ Crispy Hearts are reduced. This contributes to balancing more viscous. Digestion is thus perfect for breakfast or as an onthe levels of cholesterol in the blood. the-go snack. Keep them in your slowed, the uptake of carbohydrates car, office or bag to ensure you into the blood stream takes longer, and sudden fluctuations in the blood have a healthy snack that satisfies a rumbling tummy. sugar levels are prevented.

To find out more about the OatWell™ range of products, visit oatwell.co.uk

naturalhealthwoman.com

Anxious sleeper? Looking at the clock during the night can be very anxiety-provoking, so put your alarm in a place where you can’t see it

naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living

8-PAGE

SLEEP BETTER

Your

best night’s SLEEP Beat insomnia and learn the natural ways to sleep well for life

hh, a good night’s sleep, there’s nothing more refreshing, is there? But if you have trouble nodding off, or can’t stay asleep once there, it can be frustrating, not to mention exhausting. A lack of sleep can leave us feeling tired and miserable, but more seriously, can have consequences on our long-term wellbeing. On page 52 we take a look at sleep from an ayurvedic perspective, with some surprising finds. And if you‘re just not sure why you’re not sleeping, turn to page 50 where we explore some of the more unusual causes for a sleepless night. There’s also a gorgeous bedtime yoga routine on page 56 that‘s sure to help you drift into the land of nod. Sleep tight!

naturalhealthwoman.com

8-PAGE

SLEEP BETTER

surprising reasons you’re

10 NOT SLEEPING Just can’t sleep? We’ve asked the experts for the more unexpected reasons why you’re not getting your shuteye... You’re not getting enough vitamin D

Most of us know how important vitamin D is for our bone health, but did you realise it can also have an impact on our slumber? “Research shows that low vitamin D levels are linked to worse sleep quality and a higher risk of sleep disorders, like insomnia and restless legs syndrome,” explains Aisling Moran, a nutritional scientist at proactive health company Thriva (thriva.co).

TRY THIS: Take a supplement “Your body can make all the vitamin D you need when your skin is exposed to sunlight but during autumn and winter it’s really common for your levels to drop,” says Aisling. “That’s why Public Health England advises taking a 10 mcg daily vitamin D supplement from October to March.”

You’re in the wrong position Do you often wake up in the night with a sore neck, or painful back? If so, it could be time to reassess your sleeping position.

“We sleep when we feel safe, so ideally, we should read something that helps to slow our minds down”

Guy adds. And, if you must sleep on your front (which is generally considered one of the worst positions), Guy advises opting for a flat pillow (or none at all), and also placing a pillow under your pelvis for alignment.

You’re due on your period Our periods have a lot to answer for and it turns out you can also throw sleepless nights into the equation. “In the days before your period, changing levels of oestrogen and progesterone can affect the amount of REM sleep you have,” says sleep expert and physiologist Dr Nerina Ramlakhan (drnerina. com). “Your body temperature can also go up during your period, affecting your ability to sleep deeply.”

TRY THIS: Be kind to your body According to Dr Nerina, the best thing you can do is focus on self-care. “Try to ensure you get enough exercise, avoid over indulgence of caffeine and alcohol, make sure you are wellhydrated and be mindful of your emotions during this sensitive time,” she advises.

TRY THIS: Sleep on your back

Your current book is too thrilling

According to sleep expert Guy Meadows, founder of the Sleep School (sleepschool. org/app), this is considered the best position because it offers optimal support for your whole body. “Sleeping on your side with your legs out straight is considered second best because it also helps keep the spine elongated,”

Are you a fan of books that leave you on the edge of your seat? You might need to change your late-night reading habits. “An overstimulating book can really scupper your sleep as you absorb yourself in the plot,” says Dr Nerina. “Similarly, sad books can have the same affect as we identify with the characters.”

naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living

TRY THIS: Read something calming before bed “We sleep when we feel safe, so ideally, we should read something that helps to slow our minds down,” Dr Nerina advises. “Choose something that is life-affirming and helps you go to sleep thinking the world is a good place.”

You’re drinking too much wine in the evening You might think that alcohol can help you fall asleep quickly, but the truth is that it can lead to more disrupted sleep in the second half of the night.

TRY THIS: Stop drinking two hours before bed Instead of having that 10pm nightcap, opt for a glass of water instead. “Avoid drinking alcohol at least two hours before bed and don’t have more than three to four units in an evening – about two small glasses of wine or two bottles of beer,” advises Aisling.

You have sleep anxiety Do you ever lie in bed worrying that you’re not yet asleep, and then find yourself struggling to get to sleep because you’re worrying too much? It’s a vicious cycle – and is known as sleep anxiety.

TRY THIS: Face your fears “At Sleep School we’ve pioneered the use of Acceptance and Commitment Therapy (ACT), which teaches us how to change the way we approach our difficult emotions,” Guy says. “A simple way to do this is to look at your emotions as they arise and give them physical attributes such as a shape, size, weight, colour and texture. This works to diffuse the power they have over you and your sleep.”

It’s a full moon It may sound absurd, but there is some evidence to suggest the lunar cycles can have an impact on our shut-eye. Scientists from Switzerland, for example, found that individuals took longer to get to sleep, spent less time in a deep sleep and slept for 20 minutes less when there was a full moon.

is the case, it may be worth trying to ignore the shape of the moon as we head to bed.

SLEEP AIDS WE LOVE

You’re eating too late If you’re working late or juggling life commitments, having dinner at a decent time can feel impossible, but eating earlier can have huge benefits. “One of the issues with eating a large meal close to bed is that it can sometimes lead to heartburn,” says Aisling. “Lying flat aggravates symptoms so it can be difficult to sleep.”

TRY THIS: Eat earlier Aisling recommends finishing meals at least three to four hours before heading to bed. “In terms of general diet advice, it’s worth limiting your intake of refined sugars and carbohydrates, too,” she adds, “as these are associated with worse sleep quality. Focus on eating low-GI foods like vegetables, whole grains, and pulses instead.”

You haven’t done the washing We’re all guilty of not washing our sheets as frequently as we should, but did you know that unwashed bedding can cause bad sleep? “Unwashed bedding can be a significant source of bed mites, dust, mould, pet fur and pollen and this can affect your nights if you are prone to asthma, allergic rhinitis and other sensitivities,” says Dr Nerina.

Better You D3000 Vitamin D Oral Spray, £8.45, betteryou.com Helps boost your vitamin D levels easily and quickly

Neom Perfect Night’s Sleep Pillow Mist, £20, neomorganics.com Allows you to give your bedtime environment a calming make-over

TRY THIS: Have a regular routine with your washing The Sleep Foundation (sleepfoundation.org) recommends that we wash our sheets every week – and the best way to create healthy habits is to stick to a routine. Put a note in your diary and make it a regular weekly task.

Your bedtimes are all over the place You may think that heading to bed earlier on occasions will help you sleep better and catch up on rest, but this isn’t the case. “Establishing a regular routine is important to allow your body to adjust to a regular internal clock,” says Aisling.

TRY THIS: Ignore the lunar cycles

TRY THIS: Go to bed at the same time every night

Experts are split in opinion as to whether we really are influenced by the moon’s cycles, or whether it’s a form of self-fulfilling prophecy (we see a full moon and automatically think we’ll get less sleep, so therefore we do). If this

Yes, even at the weekend! “Maintaining a consistent schedule is important for staying out of sleep debt,” she adds. “Try to ensure you have a minimum of seven hours a night across the board.”

naturalhealthwoman.com

Pukka Night Time Tea, £2.99, pukkaherbs.com The best bedtime nightcap out there

Morphee, £79.95, morphee.co Enjoy a more restful slumber with the help of meditation and sophrology

8-PAGE

YOUR AYURVEDIC

SLEEP PLAN Get the rest you need for life with the ancient wisdom of Ayurveda f you have trouble nodding off, find yourself tossing and turning or are regularly waking feeling unrefreshed from a fragmented night’s sleep, you’re not alone. Studies from Oxford, Cambridge and Harvard universities have found that people are sleeping almost two fewer hours a night than the 1960s. In fact, a survey from King’s College London during lockdown last year also revealed sleep was more disturbed than normal for more than half of adults. There’s a list as long as your arm for reasons your sleep might be disturbed, from anxiety and stress, to itchy skin, restless legs, chronic pain or underlying health conditions. And we all know the consequences of not getting enough sleep on our wellbeing, from being irritable and tired, to more serious health issues, such as obesity, heart disease and diabetes. However, if you feel like you’ve tried every sleep aid in the book, it might be time to adopt an ayurvedic approach.

I 52

The Ayurveda way “The main principles that Ayurveda introduces to support healthy sleep are all about grounding, comfort, temperature, security and rhythms,” says ayurvedic practitioner and herbalist Sebastian Pole (herbalreality.com). “It acknowledges that different body-types have different sleep tendencies: some of us can fall asleep easily but then wake in the night; some can wake at the drop of a hat. Some get too hot and some to cold, whilst others sleep well all the time.” So how can we use this ancient knowledge to our advantage when it comes to sleep? “The most important tip is to maintain a regularity, so go to bed and get up at the same time each day,” adds Jo Webber, ayurvedic practitioner, yoga teacher and head of herbal education for Pukka Herbs (pukkaherbs.com) (@joannawebber.ayurveda). “Other suggestions include getting up if you cannot stay asleep and only using your bedroom for sleep and sex (not as an office or media centre!).”

Try Jo’s Ayurveda sleep tips tailored to your dosha type below. (If you’re not sure of your dosha head to pukkaherbs.com and take the dosha quiz). Vata types (or those with a vata imbalance) are generally more alert and wakeful, with this dosha being linked with nervous expression and movement. Though aggravated vata can cause problems falling asleep, it is much more likely to cause waking and being unable to get back to sleep between two and six in the morning. Vata types are generally light sleepers, often relying on black-out blinds, earplugs and eye-masks, and preferring a soft, cosy bed. Vata is also behind issues such as teeth grinding, sleep walking and sleep talking. This type also dreams a lot, with active, busy dreams.

Sleep well For high energy vata types, getting a regular routine is really important. Sleep by 9.30pm if you can, latest by 10pm. These types are also encouraged to get plenty of rest, or catnaps, at any time of the day. Practices such as yoga savasana (final relaxation) and yoga nidra are also great. Diet-wise, cutting out caffeine can really help – this type may not be able to tolerate a coffee even after breakfast. Vata-reducing, grounding teas containing herbs such as liquorice, fennel, cardamom or tulsi, taken throughout the day and especially in the evening will allow the mind to calm a lot quicker come bedtime. Eating warming, cooked foods is also best for this dosha. Winding down early evening with a warm bath and some gentle yoga stretches is helpful, as is avoiding anything too stimulating. Pitta types (or those with a pitta imbalance) tend to sleep for a medium duration, somewhere between vata and kapha types. Difficulty falling asleep is the classic pitta-type sleep disorder as high pitta can be mentally stimulating, overwhelming any desire to sleep.

naturalhealthwoman.com

SLEEP BETTER

Body + Food + Ageing + Beauty + Special + Healing + Living

“If you feel like you’ve tried every sleep aid in the book, it might be time to adopt an ayurvedic approach” This type can become ‘night owls’ between 10pm and two in the morning, when pitta dominates. They may also be more restless in the night, preferring fewer covers with their tendency to overheat and have fiery dreams.

Sleep well Determined and driven pitta types can get more restful sleep by generally aiming for more moderation and balance, in both work and play. Its key to limit distractions and stimuli in the evening, such as screens, in order to be able to get to sleep around 10pm. Keeping your bedroom cool with plenty of ventilation is also helpful. A simple evening meal with less spice and limiting coffee and alcohol will also help. Teas containing chamomile, rose, mint or liquorice will cool and soothe pitta throughout the day, and are especially useful in the evening. Kapha types (or those with a kapha imbalance) tend to be heavy sleepers, not easily disturbed or awakened. However, they are more likely to have sleep apnoea (breathing difficulties) and wake up needing to urinate at night. They love being in a soft bed, with lots of warm covers, and enjoy calm dreams. This type needs less sleep but has a tendency to get more than is physiologically necessary. This can lead to feelings of heaviness and difficulties in waking up.

Sleep well Relaxed, laid-back kapha types mostly sleep very well, but if not aim for more stimulation, exercise and activity in the day to balance this dosha. It’s also important to avoid heavy, sweet foods in the evening such as wheat, cheese and yoghurt. Like exercise, eating a light dinner such as a bowl of soup, encourages more lightness throughout the sleep cycle and will generally improve the quality of sleep as well. It is best to finish dinner at least three hours prior to bedtime. Invigorating teas such as those with ginger, clove, pepper, turmeric or cinnamon will stimulate and revitalise this dosha. This type should never nap in the day, as this is very aggravating for this dosha. It’s also best for them not to have a lie-in but to get up as close to 6am as they feel able.

naturalhealthwoman.com

Ayurvedic sleep rituals for everyone

Uplifting reading before bed

Morning self-massage with warm oil Massage gives both stability and warmth and a feeling of bliss. It soothes vata dosha, calming the mind and nervous systems which, in turn, improves sleep. Used daily, massage can really help us cope better with the stresses and strains of life. This is especially so in the cold, dry winter months or whenever we are feeling our nervous system needs nourishing. It only takes around 20 minutes and a few pounds spent for the right oil for your body type.

Take an early evening stroll

We need to start relaxing our nervous system from as early as 5pm with calming activities, such as a gentle walk in nature, crafting, a hot bath or restorative yoga to relieve tension from the day. Try to avoid using any technology with a screen for at least two hours before bed time and consider switching to candlelight instead of artificial ‘blue’ light when relaxing in the evening. Meditation or breathing exercises also help to slow down an overactive mind and help you unwind.

Ayurveda considers it important to do some ‘spiritual reading’ before bed, even if only for a few minutes. What our senses perceive before sleep is really important – so if we watch a violent drama on TV, this is going to have an effect. So, have a few books by your bed that inspire you in some way and read a few pages each night. Jo recommends Soul Food – stories to nourish the spirit and the heart by Jack Kornfield and Christina Feldman.

Evening meditation in bed Finally, before you go to sleep, do a few moments of meditation. Sit quietly and simple watch the breath. In the pauses between breaths, you’ll meet with nothingness. Allow that space to deal with any problems from your day. If you’d like more guidance, there are some great apps such as Calm and Headspace to support in this area, though make sure you have a way to filter out any ‘blue light’ that might disrupt getting to sleep (such as Flux screen filters or glasses).

Chamomile foot soak A chamomile foot soak calms and grounds before sleep. Put a tablespoon of chamomile flowers or a couple of teabags in one litre of boiled water – infuse for a few minutes and then add some cool water to touch and soak your feet for 15 minutes. A good night's sleep will follow. Visit herbalreality.com for more tips and information.

Enjoy a cup of sleepy milk Ayurveda is a big fan of drinking a cup of milk (organic dairy or plant-based) with a little ginger, cardamom, turmeric and nutmeg to aid digestion. Nutmeg is also a ‘temporal sedative’ which helps us stay asleep. For extra sleepy vibes, add some ashwagandha, a key herb for helping calm anxious nerves, and valerian a natural sedative, traditionally used to support rest during convalescence. Visit pukkaherbs.com for more natural bedtime sleep aids.

naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living

“Used daily, massage can really help us cope better with the strains of life”

naturalhealthwoman.com

8-PAGE

SLEEP BETTER

A six-minute

BEDTIME

YOGA ROUTINE The perfect wind-down to prepare you for sleep

1. Child’s pose (minutes one to three)

3. Downward-facing dog (minutes four to five)

This pose stretches the shoulders and chest while opening the hips and lower body.

This gentle inversion elongates the spine and helps realign the vertebrae. From tabletop position, tuck your toes and lift your hips up and back to come into an inverted V shape. Spread your fingertips wide, with your middle fingers pointing forward. Keep your feet hip-width apart or wider and find a gentle bend in the knees. On your inhale, lift your hips and lengthen your spine. On your exhale, bring your heels close to the mat.

Spread your knees wide but keep your big toes touching. Sit your hips back onto your heels and crawl your palms forward until your forehead rests on your mat. Start to connect to your breathing by noticing the length of your inhale and exhale. Use your inhale to crawl the palms an inch farther and use your exhale to sink the hips even deeper toward the heels. Optionally, rock your forehead side to side to massage the space between your brows.

4. Forward fold (minutes five to six)

2. Cat/cow pose (minutes three to four) This transitional pose opens the spine, shoulders and chest.

This pose opens the lower back, hamstrings and calves while releasing tension along the spine.

Come down to all fours on your hands and feet – this is the table-top position. Stack your shoulders above your wrists and hips above your knees. Keep your gaze down and slightly forward so the spine and back of the neck remain long. On an inhale, roll your shoulders down your back and press your chest forward. On an exhale, tuck your chin toward your chest and lift the back of your heart high. Continue alternating between these movements for one minute, elongating your inhale and exhale to create more space in the spine.

From downward-facing dog, step your right foot, then left foot up to your palms. Bring your big toes in to touch and find a slight bend in your knees. Keep your palms on the mat, or clasp the backs of your calves to bring your torso closer to your thighs. Maintain the bend in your knees, draw your belly button in toward your spine, and then relax your head, neck and shoulders.

Extracted from Melatonin: The Natural Supplement for Better Sleep, by Locke Hughes (£14.99, Sterling).

naturalhealthwoman.com

@biohealthuk

@biohealthkent

@biohealthuk

Try not to overwhelm yourself by thinking too far ahead. Instead, focus your energy on the immediate, the next few minutes, or even hours today

naturalhealthwoman.com

Natural Ageing

DISCOVER THE SECRETS TO MAINTAINING YOUTH AND HEALTH AS YOU AGE

61 USE IT OR LOSE IT As we get older, we gradually shed some of our brain cells in a process that is known as ‘cortical thinning’. By the time we’re 80-years-old, we will have lost approximately four percent of our total number of brain cells. But fret not, it seems that the brain, like the rest of the body, benefits from exercise. In one scientific study, the brains of meditators and non-meditators were compared, at the same age. Those who meditated on a regular basis had less cortical thinning. Think of meditation as a bottomless pot of joy, talent, hope, and gratitude. The more you practise, the more you give to others and the happier you will feel.

naturalhealthwoman.com

9 Youth-boosting

SUPPLEMENTS From turmeric and spirulina, to omega 3 and vitamin C: here’s what can help you to feel your best

ould the secret to healthy ageing be as simple as popping a pill? While many of us like to treat ourselves to wrinkle-smoothing lotions and serums, many experts believe that looking after yourself from within is equally important. “Having a good quality supplement can really help ensure we have everything we need to thrive,” says Dr Federica Amati, chief nutrition scientist for Indi Supplements (indisupplements.com).

For a healthy gut Our gut contains an entire universe of microbes. “We call this the microbiome and we now know it plays a pivotal role in our health,” says Dr Amati. A big part of healthy ageing is reducing inflammation, stress and having a strong gut. Taking two capsules of Bio-Kult Candéa (£15.71, bio-kult.com) a day, with food, can help.

FOR SKIN RENEWAL “Research has shown that turmeric may have a range of benefits for skin, from protecting us from premature ageing to supporting skin healing and cell renewal,” says Lola Biggs, registered dietician at Together Health (togetherhealth.co.uk). Collagen is the vital protein that keeps our complexion firm, supple and youthful. It’s been found that curcumin in turmeric has skin-healing and wound-healing properties, including increasing collagen. Beauty brands are quickly realising the powers of turmeric which means more products are hitting the shelves, promising to deliver smoother, brighter skin. We love Wild Earth’s Organic Turmeric, £19.99, wildearth-nutrition.com For strong bones

For a radiant complexion

Vitamin D is produced by our skin cells in response to sun exposure. “It allows for adequate calcium absorption in the gut, so without it, bones lack the building blocks they need,” says Dr Federica. But it can be tricky to get enough vitamin D from safe sun exposure in the winter season, so a good quality supplement can really help us ensure we have enough all year round. Try Ori Lifestyle’s Vitamin D3 and Magnesium (£35, orilifestyle.com). “Fish, eggs and mushrooms also contain vitamin D so it’s a good idea to try and eat foods that can help us reach our target, as well as aiming to go for a walk outside in the sun most days.”

As far as buzzy ingredients go, vitamin C is one of the best – and for good reason. According to Lola, it has so many health and beauty benefits. “The powerful antioxidant is vital for the formation of collagen, can slow down the rate of damage caused by free radicals, maintain healthy, glowing skin, aid healthy cell growth and protect cells from oxidative stress; it’s also a brilliant immunity booster, helping encourage the production of white blood cells which fight against infection and reduce tiredness and fatigue.” Our go-to is New Nordic’s C-immune (£17.95, newnordic.co.uk)

naturalhealthwoman.com

Feel

Live

LONGER

YOUNGER

FOR ANTI-INFLAMMATORY EFFECTS This rich-coloured blue-green algae is often thought of as a superfood and a great way to top up on essential nutrients naturally,” says Corin Sadler, nutritionist at Higher Nature (highernature.com). Spirulina can boost the overall health and radiant appearance of your skin, as well as preventing acne build up and swelling. Rich in vitamins and both fatty and amino acids, spirulina decreases inflammation, tones the skin and encourages cell turnover. Give Bioglan Superfoods Organic Spirulina Capsules (£16.99, bioglansuperfoods.co.uk) a go.

Look

RADIANT

For flawless hair, skin and nails Healthy-looking hair, skin and nails generally signals that your body is getting all the nutrients it needs to stay in good shape. BetterYou’s Hair Skin and Nail Oral Spray (£19.95, betteryou. com) is entirely focused on supporting beauty from within, combining six powerful vitamins and minerals to help get your glow back from the inside out.

For a good night’s sleep

Healthy TIPS AND TRICKS To help reduce supplement competition, plan and spread out your doses by meal, or when you get up or go to bed.

There are many benefits that come from getting enough shut-eye, and it turns out, there’s a reason some call it beauty sleep. While we’re sleeping, our skin switches into recovery mode which is an important time of repair. To help prepare your body for a more restful slumber, try Earth’s Secret’s Sleep (£50, earthsecret.com). It contains natural tryptophan and melatonin, helping to improve the quality of sleep. Promoting more vibrance and rejuvenation upon awakening.

For overall health Although multivitamins aren’t specifically intended for anti-ageing, Corin notes there can be potential healthy ageing benefits of taking a multivitamin containing antioxidant nutrients like vitamin C and E, zinc and selenium. “A bit like your defence troops, these antioxidant nutrients quench free-radicals,” says Corin. Failure to keep on top of free radicals results in oxidative stress, which is linked with Alzheimer’s, cardiovascular disease and diabetes. Try Higher Nature Advanced Multi, from £5.95, highernature.com

For youthful joints “Omega 3 fatty acids, naturally found in oily fish, are a group of polyunsaturated fats that fight inflammation and help keep our hearts, brains, joints, guts and eyes healthy,” says Lola. We suggest a natural omega 3 supplement for added oomph such as Paradox’s Omega Capsules 60 x 1000mg (from £9.99, paradoxoil.com) sourced from sustainable fishing grounds in the deep clear waters of the Arctic and South Pacific Oceans. “You can also try nuts and seeds, especially flaxseeds, chia seeds, and walnuts that are rich in ALA,” adds Lola.

naturalhealthwoman.com

How young do you think you are? Our relationship with time can have a startling effect on how young we feel and seem

T 64

here is usually a gap between chronological and subjective age – how young or old someone feels. By the end of their thirties, more than 70 percent of adults say that they feel significantly younger than their chronological age. This more dynamic view of age is not just some harmless vanity – it really matters. It is associated with higher self-esteem, less stress, more optimism, better physical health and cognitive functioning, higher levels of psychological wellbeing and increased longevity.

Positive mindset When you feel younger than your chronological age, you are more hopeful and positive about your life and therefore more likely to manage it in a more proactive way. You look after your health, rather than going into avoidance mode; when you encounter a health setback, you increase your efforts to get back on form as quickly as possible; and you are motivated to preserve your autonomy and strive to live as independently as possible for as long as you can. This has a knock-on positive effect. Take just one study of people aged fifty and older: compared to those who held a negative view of ageing, those with a more positive view of ageing lived 7.5 years longer. In addition, feeling younger than your age is strongly linked to being more open-minded, more curious, more interested in new ideas and experiences, ready to approach new and unknown situations, and able to adapt flexibly to changing circumstances.

Anchor points You are also aware that not all time is equal – that there are ‘anchor periods’ in your life that hold outstanding meaning because they were the happiest or most difficult times of your life, and you use these as reference points to which all other periods of your life are compared. And contained within these anchor periods are bespoke lessons to be learned and applied to how you live your life now. This view of time opens up the possibility of reworking our relationship with time and the opportunity to throw off the tyranny of believing that chronological age defines us, and instead to realise that at every stage of life, the trick is to feel young in the right way – full of curiosity, open to life and eager to learn. And to feel old in the right way – wise in your way, as someone who has a unique story to tell.

New paradigm Adopting that more dynamic mindset about time will not just make you feel happier and more fulfilled – it will imbue your life with an enlivening purpose. That mindset opens you to possibility, to a robust optimism about your life and a determination to make the very most of the time left to you. As a result of these changes, the traditional paradigm of human development has changed. The old understanding was that life was neatly divided into three stages. In childhood and

naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living

“You are ageing and developing, from the moment you are born to the moment you die How liberating an idea is that? adolescence, you developed. In adulthood you matured. In old age you declined. But a mounting body of research about human development throughout life has fundamentally changed that understanding, and the new paradigm is simple and dramatic. Ageing and development are not opposites, they are synonymous – you are ageing and developing, from the moment you are born to the moment you die. How liberating an idea is that? So, whatever your stage in life, you are a generation in transition. This is making big calls on your psychological resources: on your capacity to keep changing and adapting; to form and maintain high-quality relationships; to take responsibility for your own life and drive it forward; and to do all that at a high level of competence. All of this requires a much better understanding of yourself, and of the fundamental desires and needs that must be met so that you can keep growing and developing at every stage of life.

Edited extract from: Your One Wild and Precious Life by Maureen Gaffney, published by Penguin Life 16th September, £14.99

naturalhealthwoman.com

Create a sanctuary in your bathroom with candles and oils and take a relaxing soak with some music that inspires you

naturalhealthwoman.com

Exploring grief

JAYNEY GODDARD Our columnist takes a look at what happens to our bodies when we grieve

T 68

he emotional repercussions of losing a loved one can feel overwhelming. Grief can impact your mental wellbeing, social routine, and personal esteem. Yet grief can affect more than our emotional state. A bereavement can actually manifest physically, too. Grief-related physical symptoms can occur during what is termed ‘acute grief’ (this lasts between one and 12 months after the loss) as well as ‘chronic grief’ (a much longer period, lasting a year or more).

"Grief will change, yet it may not ever pass totally"

A ’broken’ heart ‘Broken Heart Syndrome’ is a genuine phenomenon – its medical name is Takotsubo cardiomyopathy. The word ‘takotsubo’ originates from the name for a Japanese octopus trap, as the left ventricle of the heart changes into a similar shape as the trap – developing a narrow neck and a round bottom.

Physical pain In addition to the chest pain caused by broken heart syndrome, grief may cause pain throughout the rest of the body provoking back and joint pain, headaches, and body stiffness. Researchers believe that happens as a result of the overwhelming amount of stress hormones, (such as the pro-inflammatory hormone cortisol), that are released during the grieving process.

Neuroscience and Biobehavioural Reviews, researchers from Princeton University discovered that eating sugar releases dopamine, (a “feelgood” hormone). However, bingeing on sweets and other junk foods isn’t good for your health in the long run.

General Illness Research published in the American Journal of Hospice and Palliative Medicine examined medical reports in parents following the loss of an infant or child. They found that parents’ acute illnesses, hospitalisations, and medication changes increased dramatically in first few months of grief. These illnesses included headaches, anxiety, colds, the flu, other infections, depression, chest pain, and gastrointestinal problems. Grief will change, yet it may not ever pass totally. There is however much that we can do to support ourselves and others and here are my top resources that really can help: Read: On Death and Dying, by Elizabeth KublerRoss Get support: Cruse Bereavement Care – Cruse.org.uk/get-help Children facing loss: Hope Again Hopeagain.org.uk Find a qualified Grief Counsellor: The The-CMA.org.uk

Appetite changes Anxiety and depression may cause a grieving person to feel nauseous or find that they just have no appetite, leading to sudden and dramatic weight loss. Conversely, some people in mourning may turn to emotional eating – and reach for highly caloric foods – leading to weight gain. In a study published in the journal

JAYNEY GODDARD is president of the Complementary Medical Association. Find out more at the-cma.org.uk. Sign up for Jayney’s 21-Day Rewind Plan and track your own biological age progression at JayneyGoddard.com

naturalhealthwoman.com

ADVERTORIAL

Beat the ‘back-to-school bugs’ Preparing the little ones for the start of term? Sambucol is on hand to help support their immunity ack-to-school is more than just classroom learning and playground fun; it means close proximity and sharing germs. Amongst the stress and commotion of buying back-to-school essentials, we can easily forget about the ever-lurking germs in the classroom. In fact, studies suggest that classroom germs can survive on surfaces for up to 72 hours! But there are things that parents can do to help support their little one’s immunity so they can beat the bugs.

Top tips to support your child’s immune system Eat the rainbow Filling their diet with a colourful array of fresh fruits and veggies is a great way of supporting your child’s immune system. Opt for foods rich in vitamin C such as citrus fruits, peppers, berries and broccoli as well as good sources of vitamin E found in snacks such as nuts, seeds and cereals.

*NieIsen MAT W24 June 2021

Berry power Specially created for the youngest members of the family, Sambucol Kids and Baby features a range of supplements specifically designed to help support the immune system. Sambucol is the original black elderberry brand, introduced 30 years ago by a leading scientist who discovered the antioxidant power of black elderberries. Since then, Sambucol has evolved, combining

Back-to-school checklist  Colourful new lunch box  Stylish set of stationery  Funky  Protection against school bugs

the powerful little berry with even more supercharged immune ingredients such as vitamin C and vitamin D. Sambucol Kids and Baby range includes a delicious syrup, drops, gummies and teddy chews as well as unflavoured powder sachets which easily mix into juice, water, milk or food. Suitable for ages 6+ months, kids love Sambucol because it tastes delicious, parents love it because it keeps them fit for school! Sambucol is the UK’s No.1 immunity brand*. RRP from £6.99 at Holland & Barrett and Boots.

Restful sleep Sleep is an essential part of keeping our immune systems functioning as best they can. A good night’s sleep re-energises the body, making it important to try and establish a daily routine where your children go to bed at the same time each night.

Regular exercise Spending time outdoors not only helps us get our daily dose of vitamin D, it also boosts cells responsible for fighting bacteria, arming our body’s natural immune defences. A 30-minute walk to school or bike ride in the park is a great way to improve your child’s health and immune system.

To find out more about Sambucol and stock up on immunity boosters for the whole family, visit sambucol.co.uk

naturalhealthwoman.com

Natural Living The GAIA range is natural with certified organic plant extracts, many of which are fair trade and sourced from small farms and producers. Blending the finest ingredients, plant actives and essential oils, our products are full of intention and integrity and have been created to nourish and nurture.

GAIASKINCARE.COM #YourWellnessNaturally

Natural Beauty DISCOVER BETTER SKIN, HAIR AND MAKE-UP NATURALLY SOOTHING SOAK Do you know someone who has recently become a new mum? If so, why not make their transition into motherhood that little bit sweeter. From aromatherapy oils to mineral-rich salts, fragrant bubble baths and spa-style foams, there’s now a wealth of beautiful bath-time formulas lining the shelves. For a sense of calm after a long, tiring day, Mum Bub Hub’s Floral Bath Soak (£14, mumbubhub.co.uk) reigns supreme. The blend of vibrant, fragrant herbs leaves skin rejuvenated and the lavender scent and rose oil provides balance.

naturalhealthwoman.com

EASY STEPS TO

PREVENT HAIR LOSS Save your strands with these tips and tricks to combat the signs of thinning hair

hether it’s due to stress, iron deficiency or illness, losing your crowning glory can be particularly difficult for us women. Thankfully, there are plenty of steps you can take to help prevent hair thinning and falling out, such as eating the right foods and washing your locks with volumising shampoo. Whatever the cause of your thinning hair, rest assured, there’s a plethora of natural treatments to help restore thickness again.

naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living

Like the skin on your face, your scalp can benefit from targeted topical treatments such as MONPURE’s Follicle Boost Hair Density Serum (£83, monpure.com). “Our serum contains fatty acids, antioxidants and has anti-inflammatory properties that are essential for good hair growth,” says Dr Simmy Kaur, MONPURE’s resident general practitioner.

LOVE YOUR LOCKS

STYLE IT OUT

A nourishing hair mask, such as Aveda’s new Invati Advanced Intensive Hair and Scalp Masque (£35, aveda.co.uk), is the golden standard of any winning hair care routine. It deeply nourishes the scalp, so thinning hair looks thicker, stronger and more hydrated – trust us, your follicles will thank you.

“One of the ways that has been found to be effective for restoring both thinning and balding scalp is by using a root lifter to help the hair look thicker,” says Dr Stefanie Seyda, founder of Natucain (natucain.co.uk). “A root lifter helps in two ways – it helps the scalp feel healthier, which in turn may lead to an increase in growth, and also creates fuller-looking locks which can camouflage any thinning spots on your head.” Try Reshape Root Lifter, £30, monatglobal.com

Wake up your mane with a volumising shampoo that adds immediate body and texture. However, keep in mind that volumising shampoos will not actively make your hair grow faster or thicker – they’ll simply make your hair appear fuller. Try Voluminous Shampoo, £32, rahua.uk

NH Circle

SMOOTH YOUR TRESSES

ADD VOLUME

IET

MURR

“HAIR PREP BEFORE STYLING IS CRUCIAL, SO I ALWAYS GRAB MY DETANGLER SPRAY BEFORE REACHING FOR THE HAIRDRYER”

COOL IT Not everyone agrees that this works, but some hair experts claim that blasting thinning and fine hair with a cool or cold water will close the cuticle and help hair to swell slightly, so that it looks thicker.

HIT REFRESH When you think of ways to prevent and treat hair loss, scrubbing your scalp may not be high up on your list. However, your scalp has its fair share of dirt and debris that can prevent strands from growing through. Give SOLU Sea Salt Scrub Cleanser (£26, uk.davines.com) a whirl.

AVOID HEAT

FEED YOUR FOLLICLES

“To maintain healthy locks, it’s important to maintain the cuticle that protects the inner layer of your hair,” says Suzanne Smith, head of content and trends at Sally Beauty (sallybeauty.co.uk). “If used excessively, styling tools, such as hairdryers and straighteners, can make the problem worse, so apply heat protectant and regular hair masks to help counteract this damage.”

“Nourishing hair from the inside out is more important than ever before,” says Stefanie. “Hair is made of protein and it needs eight different nutrients to grow its best, so eat plenty of good protein (beans, lentils, eggs, meat), minerals (iron) and vitamins to help encourage hair growth.”

ADDRESS STRESS “Stress creates a change in hormones, diet and sleeping patterns,” says Kieran Tudor, creative director at haircare brand Centred, all of which can interfere with the active growth stage of hair, causing it to slow or enter its resting time early. This disturbance to the ‘growing phase’ is what causes hair loss and thinning hair. So, if you’re suffering from stress related hair loss, take an inside out approach to your hair health with kind, gentle and natural products that will care and nourish both internally and externally.” Try Tender Love and Hair Supplement, £30, wearecentred.com naturalhealthwoman.com

SAY NO TO SILICONES Silicones are sealants and are what gives you that fake ‘plastic’ shine, so you think your hair is healthy, however, the silicone can simply mask the problem and weigh down fine hair.

3 Balance Me AHA Glow Mask, from £8 for 10ml

1 Mauli Rituals Cleansing Oil, £44 for 100ml

4 Complete Bliss Magnesium Body Butter, £36 for 200ml

Facetheory Lipabalm Bioactive Lip Balm BM1, £10.99 for 15ml

I 74

5 Autumn skin saviours

know we all try to delay the moment of turning on the central heating for as long as possible – to save on heating bills and to do our bit for the environment. But there’s another reason to put it off: The minute the radiators start pumping out heat, the humidity levels plummet and dry complexions start to suffer. So, here’s my list of skincare saviours for face and body to nourish and nurture, as we layer on more clothes and start to think ‘cosy’.

JO FAIRLEY

Our columnist explores the skincare heroes for the season

Mauli Rituals Cleansing Oil This is the perfect time of year to switch up your cleanser to an oil: brilliant for make-up melting, without interfering with the skin’s vital barrier function. To me, this is a meditation in a bottle: the grounding ayurvedic blend of cedarwood, geranium and sandalwood essential oils completely decompresses me, before bedtime. (I do even use this to remove eye make-up, with a drop on a wetted cotton pad, one for each eye.)

Odylique Ultra Rich Balm, £12 for 50g

just a few minutes while also making it easier for skin to drink in anything you apply. I love that it also comes in a 10ml size, which lets you check it out before buying the bigger version. (I have a hunch you will.)

Complete Bliss Magnesium Body Butter

“Good autumn skincare is all about maintaining skin's barrier function”

Inevitably, we start to think more about sleep, at this time of year – and this body butter has become part of my pre-bedtime wind-down ritual. It’s important not to neglect body skin, just because it’s no longer on show, so I like to smooth this into arms, legs, feet, enjoying its scent of Moroccan roses, lime and black pepper, while my body laps up the blend of shea butter, coconut oil, mango seed butter and magnesium – a mineral 80 percent of us are deficient in.

Odylique Ultra Rich Balm A nifty little multi-tasker that’s perfect for the season and belongs in every handbag from here through till spring. Good autumn skincare is all about maintaining skin’s barrier function, essentially so it doesn’t ‘leak’ moisture, and this is perfect for dotting onto vulnerable, dry areas – lips, cuticles, heels, to tame frizzy ends. It’s much-loved by eczema sufferers, too.

Facetheory Lipabalm Bioactive Lip Balm BM1 More lip balm, more often, is the mantra. This is a rich, vegan and natural choice, based around shea butter and raspberry seed oil, with a whisper of coconuttiness to the flavour/scent.

Balance Me AHA Glow Mask Skin can actually appear dusty at this time of year, as dried-out cells cling to the surface. Powered fruit acids that are gentle enough even for touchy complexions like mine, this banishes those cells, restoring a ‘glassy’, healthy look in

JO FAIRLEY is the co-founder of Green & Blacks and author of The Beauty Bible. Head online to see her latest projects at josephinefairley.com

naturalhealthwoman.com

ADVERTORIAL

5 AUTUMN BEAUTY buys to try this month Switch up your look this season with these autumn beauty treats Hair Treatment, 1Ayluna Cassia £12.90, ayluna.co.uk

Hair Fuel is scientifically formulated to help you grow stronger hair, improve elasticity and reduce breakage.

Give dry hair a refresh with the Ayluna Cassia Hair Treatment. Cassia is a colourless henna hair treatment that can be used on any hair type. Made with carefully selected plant ingredients, this treatment will nourish your locks, giving it extra shine and added volume.

Handmade Naturals Super 4 Hydrating Face Cream, £14.50, handmadenaturals.co.uk Sunburn may be a little optimistic in autumn, but this 100 percent natural moisturiser from Handmade Naturals is a super-hydrating addition to your skincare routine. Formulated specifically for dry or mature skin, it features organic Argan oil to nourish your skin and help maintain its elasticity – perfect for a pre-winter hydration boost.

Ben & Anna Vanilla 2 Orchid Deodorant, £9.95, benandanna.uk Make a change for autumn by switching to Ben and Anna’s deodorant in Vanilla Orchid. With natural soda to deodorise and arrowroot to absorb excess moisture, it’ll keep you dry all day, while the sweet scent will ensure you feel fresh. Certified natural, vegan, eco-friendly and effective, it will leave your skin feeling soft.

Natura Siberica 5 C-Berrica Vitamin C Glow Day Face Cream,

£8.49, naturasiberica.co.uk

Suitable for all skin types, this vegan cream is made with wild and powerful herbs and plants from Siberia. Organic Altai oblepikha (sea buckthorn) oil hydrates skin and promotes the formation of collagen, while the super Siberian berry provides a dose of vitamin C to enhance your skin’s natural defence system.

Fuel, £29.99, 3Vitness Hair wearevitness.com

Did you know that hormonal changes can affect the health and thickness of our hair? Designed to combat the negative impact of hormonal changes, as well as poor nutrition, styling and bleaching,

1 2

4 naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living

NATURAL

ayurvedic BEAUTY

Take a leaf out of Indi-beauty’s healing approach to skin, hair and wellness

Radiance Day Cream, £18.99 With chilly days on the horizon, the vata dosha is coming into dominance, meaning lightweight serums are being pushed aside. In their place? Rich, hydrating moisturisers. Enter Urban Veda Radiance Day Cream. Blended with turmeric, goji berries and papaya for a fruity boost, it helps keep your skin hydrated all day long and appear brighter and healthier with signs of faded pigmentation. For the full Radiance range, visit urbanveda.com

Kapha Renewing Exfoliant, £59 Ayurveda and exfoliation are old friends. Try Samaya Kapha Renewing Exfoliant, which gently removes dead skin cells and impurities without damaging healthy skin below. The potent traditional ayurvedic ingredients, such as amla, gotu, kola, vetivert, sandalwood, turmeric, neem and ashwagandha, means only a small amount is needed to transform clogged pores and dull skin into a smooth, radiant and healthy complexion. Visit samayaayurveda.com to instantly revitalise skin.

Grow Strong Hair Oil, £32 Going beyond beauty, the traditional ayurvedic ritual of hair oiling has given way to a host of new products designed to benefit all hair types by offering hydration, increasing elasticity, whilst also promoting healthy growth. Some are slathered and massaged into hair in the traditional style, before being rinsed out with shampoo, while others are designed as a leave-in solution, with a couple of drops delivering all the protection and moisture dry strands demand. Visit maulirituals.com to discover our go-to treatment.

Vata Hydrating Shampoo, £18.50 If a tame, healthy mane is all you’re after, Chãmpo Vata Hydrating Shampoo restores and nourishes strands without weighing them down. There are three ayurvedic doshas to choose from, vata, pitta and kapha; much like star signs, they’re an expression of you and your hair, helping to identify its character traits, so you can tailor haircare to your needs. But if you’re unsure, take the hair personality quiz to find out and discover the Chãmpo regime that’s right for you. To transform your locks, visit champohaircare.com

Pitta Spritzer, £14

Marigold Body Oil, £17

Sensitive skin is a common pitta imbalance which can lead to uncomfortable winter flare-ups. Paavani Ayurveda Pitta Spritzer might be the answer. This calming face spray boasts an ingredients list to impress the most hard-to-please skin intellectuals – think rose water and essential oils like lavender, sandalwood and peppermint. Apply liberally on your face for a cooling experience and enjoy more happiness, balance and bliss day-to-day. For more information, visit paavaniayurveda.com

Top-to-toe oiling is an ayurvedic self-massage ritual to detoxify, soothe and boost circulation. In a cosy, candle-lit room, warm some Narloa Marigold Body Oil in the palms of your hands and massage for five to 15 minutes. Don’t worry about being precise, simply use long strokes along the limbs towards the heart. Then switch to circular motions over the joints and chest to aid lymphatic drainage. Narloa.com

naturalhealthwoman.com

2021

Beauty Awards reader voted

us to relax and unwind. ragdalehall.co.uk

RESULTS

HIGHLY COMMENDED Champneys, Tring

The results are in! Here are the winners of this year’s reader awards, as voted for by you Ragdale Hall Spa, Leicestershire

FAVOURITE CHAMPION BR AND

WINNER Weleda It may be a new winner for 2021, but Weleda has been creating natural health and wellness products for 100 years! The brand takes its responsibility seriously, too: all of its formulas are free from nasties like parabens, cruelty-free, contain 80 percent organic botanicals and use ethically sourced ingredients. weleda.co.uk

HIGHLY COMMENDED Imperfectly Natural

it’s perhaps no surprise to see Janey in our line-up of finalists. Through her blog and best-selling books, Janey shares her passion for natural health and eco living.

With natural living expert and best-selling author Janey Lee Grace at the helm, Imperfectly Natural is a great resource for holistic HIGHLY COMMENDED living and natural beauty Susie Ma products, as well as news and tips for a natural lifestyle. As the founder of ethical vegan skincare brand Tropic, imperfectlynatural.com Susie is passionate about giving beauty lovers access to eco-conscious products while giving back to others as well as the environment.

HOLISTIC HERO WINNER Liz Earle

BEST HOTEL SPA EXPERIENCE

No stranger to our awards, Liz once again steals the HIGHLY trophy for Holistic Hero. COMMENDED Through her platform, Tropic Skincare Liz Earle Wellbeing, this Tropic Skincare is all about WINNER creating nourishing formulas health guru is on-hand Ragdale Hall Spa, with everything from beauty Leicestershire that feed your skin with advice and fitness tips, to plant-based ingredients. This stunning countryside healthy recipes and guidance retreat made it into the top Beyond that, Tropic is on the menopause. becoming increasingly spot this year, securing its popular for its commitment place as your favourite hotel HIGHLY to the environment, spa experience. Its peaceful COMMENDED with more plastic-free location, personalised Janey Lee Grace and refillable packaging treatment services and Given the popularity of her options now available. bespoke treatment menu platform, Imperfect Natural, offer the ultimate way for tropicskincare.com

naturalhealthwoman.com

This beautiful spa has been a health pioneer since 1925, so it’s safe to say the team knows a thing or two about pampering. Today, it offers a wealth of wellbeing activities for a spa day, evening or getaway. champneys.com

HIGHLY COMMENDED ESPA Life at Corinthia, London With treatments that use award-winning ESPA products as well as other industry-leading brands, this modern spa offers a holistic approach to wellbeing. Unwind and find balance with a selection of traditional spa treatments, alternative therapies such as acupuncture, beauty treatments, and even fitness sessions. espalifeatcorinthia.com

FAVOURITE NATUR AL ONLINE RETAILER WINNER Naturisimo When you’re looking for green beauty and natural wellness products, Naturisimo is a goto. The online retailer offers the best of organic, natural

NH BEAUTY AWARDS 2021

and vegan-friendly cosmetics, skincare, make-up and wellness all in one place. Plus, it’s part of 1% for the Planet, supporting environmental causes around the world. naturisimo.com

HIGHLY COMMENDED Weleda Looking for a homeopathic cold remedy? Or perhaps you’re on the hunt for a new toner. You name it, Weleda has it, with effective, plantbased products inspired by nature. weleda.co.uk

HIGHLY COMMENDED Tropic Skincare From ocean-friendly sunscreens, to vibrant natural lipstick, Tropic has plenty to offer those of us looking for natural and vegan-friendly formulas. Whether it’s haircare, skincare or babyfriendly products you’re looking for, Tropic is sure to have something to suit your needs. tropicskincare.com Weleda

FAVOURITE HIGH STREET RETAILER WINNER Holland & Barrett New to the list in 2021 is the UK’s leading health & wellbeing store. With shops on high streets across the country, H&B has a wealth of products for those living a natural lifestyle, from herbal supplements and homeopathic remedies, to CBD, organic food, and natural beauty products. hollandandbarrett.com

HIGHLY COMMENDED

Susie Ma

Tropic Skincare

Neal’s Yard Remedies If you love aromatherapy, Neal’s Yard Remedies is right up your street. Specialising in natural and organic health and beauty products, this specialist creates beautifully scented blends that make the perfect addition to your natural wellness routine. nealsyardremedies.com

FAVOURITE NATUR AL BEAUT Y INFLUENCER WINNER Liz Earle

Wellbeing guru Liz steals the top spot in our newest category for 2021. Known HIGHLY for much more than her COMMENDED eponymous beauty brand, The Body Shop the mid-life wellbeing expert With over 900 skincare, continues to inspire women make-up, haircare and body to live a healthy, happy life, products, The Body Shop has with everything from fitness you covered when it comes to routines to healthy recipes, showing your skin some TLC. DIY beauty balms and more. Plus, everything is inspired by nature and ethically HIGHLY made, so you can shop safe COMMENDED in the knowledge that your Janey Lee Grace purchase is having a positive Janey proves a favourite once impact. thebodyshop.co.uk again. Helping to empower women to take control of their lives, Janey motivates others with inspirational talks and posts on issues from the menopause to ditching alcohol.

naturalhealthwoman.com

HIGHLY COMMENDED Caroline Hirons Our readers are big beauty lovers, so it’s perhaps unsurprising to see this skincare expert and facialist make it into our top three. Whether you’re wondering how to build a skincare routine, want to learn about the different types of acids used in beauty formulas, or are eager to read about the latest products the experts are turning to, Caroline has the inside scoop.

Discover the best beauty buys of 2021 Want to discover who won big in this year’s trade awards? After months of testing, judging and more testing, all can be revealed. Visit naturalhealthwoman.com/ awards to discover awardwinning picks that deserve a spot in your beauty cabinet.

ADVERTORIAL

KinKind CLEAR my head! Anti Dandruff Shampoo & Conditioner Bars KinKind’s shampoo and conditioner bars use a naturally derived, clinically tested, plant-based active ingredient to reduce dandruff, scalp redness and itching. With a fresh apple fragrance, they are the first UK plastic-free, nearly natural alternative to big bottled brands, saving four plastic bottles! £13.50, kinkind.co.uk

Faith In Nature Rose & Chamomile Hair Mask

Faith In Nature products are made using the highest quality, naturally derived, crueltyfree ingredients, with 100 percent natural fragrance. Created for normal-dry hair, this award-winning restorative mask is made with organic rosehip and chamomile essential oils to bring balance to your locks. £6.99, faithinnature.co.uk

Award-winning beauty buys These pampering picks have the NH Beauty Awards seal of approval!

The Natural Beauty Pot Rosy Mineral Blusher Mineral make-up isn’t just for day time. In fact, this Rosy Mineral Blusher suits a variety of skin tones and can be applied lightly for a fresh day-time look. Then simply build it up when heading out at night! Made from gentle minerals that protect and soothe, it’s lightweight and easy to apply. £16, naturalbeautypot.co.uk

Beauty Kitchen Seahorse Plankton+ High Definition Facial Oil The winner of our Sustainable Stars category, Beauty Kitchen is the perfect option for ecoconscious beauty lovers. The vegan and cruelty-free Seahorse Plankton+ range contains a blend of handharvested marine microalgae that are scientifically proven to boost collagen and leave skin looking more youthful, bright, renewed and protected. £20, available at Holland & Barrett, Boots, ASOS, Feel Unique and beautykitchen.co.uk

naturalhealthwoman.com

Relax, Unwind & Prepare For Sleep Trusted by thousands of customers, our bestselling Sleepy Head Room & Pillow Spray helps you drift oﬀ into a blissful, natural night’s sleep. Organic Lavender has been blended with Chamomile and Frankincense, a powerful combination to de-stress and unwind your mind and body. @madebycoopers | www.madebycoopers.com

Natural Healing SIMPLE STEPS TO BALANCE YOUR MIND, BODY AND SOUL

MINDFUL HABITS Not only does establishing a routine allow for a sense of stability and continuity in your life, it can provide relief from everyday stresses and concerns as well. Whether that means practising mediation first thing, making your bed, or having your morning tea at the same time each day, our routines help us build momentum to carry us through even the most difficult days. One of the best ways to start is to add in tasks that can be done in small windows of time. For example, choosing your clothing or preparing meals at the start of your week will help you to feel more in control and help you to enjoy the moment.

naturalhealthwoman.com

To Be Ki l o o nd I t ’s C EVE BOGGENPOEL

In your own hands Harness the energy of yogic hand gestures to boost your wellbeing

Although their exact origins are unknown, mudras have been around for thousands of years, and have been used in traditions diverse as Buddhism, Christianity, Egyptian hieroglyphics, Roman art and Indian dance to transmit ancient teachings, channel the body’s subtle energy, heal illness and connect to the Divine. Today, as well as deepening your yoga or meditation practise, you can use them to support your emotional wellbeing, as

NH Circle

Working out the meaning Mudras work on the energy channels or meridians present in your hands, and different gestures produce different effects. “If you imagine the meridians to be like wiring, when you join two wires together – for example, the thumb and index finger – you channel electricity in a different way than if you joined the thumb and little finger,” explains Swami Saradananda, yoga teacher and author of Mudras for Modern Life (Watkins, £12.99). This is because, in yogic philosophy, each digit is believed to transmit the energy of one of the five elements – the thumb relates to fire, the index finger to air, the middle finger to ether, the ring finger to earth and the little finger to water – and it’s the energetic qualities of these elements that are harnessed in mudras. “Figuratively, fire gets things moving,” explains

naturalhealthwoman.com

Flicking the switch

Gabriella Espinosa, yoga teacher and founder of Women’s Body Wisdom (gabriellaespinosa. com), explains: “These sacred hand gestures can help you focus, make you feel more grounded, connect you to your inner wisdom or a sense of universal love, and help relieve physical tension.”

icture this. It’s the end of a busy day and you finally arrive at your yoga class. You close your eyes, take a deep breath and bring your hands together at your heart. In just a few moments, your mind becomes quiet, the day’s tension melts away and you feel soft, still and ready to begin your practise. You also feel more present in your body than you have done for several hours. So what’s made the difference? When you join your palms in front of your chest, a position known as ‘prayer hands’, you’re actually placing them in anjali (or heart) mudra, one of many ancient gestures that help us connect more deeply with our true self.

ALEXAND

“MUDRAS ARE YOGA POSTURES FOR HANDS – SIMPLE YET SURPRISINGLY POWERFUL”

Body + Food + Ageing + Beauty + Special + Healing + Living Saradananda. “It ‘fires’ everything up. Too much fire in your mind could result in anger, for example, while excessive digestive fire could lead to an acid stomach. If you have too much fire in your body, try using Shanka (conch shell) mudra, where you wrap the fingers of your right hand around your left thumb,” suggests Saradananda. “In this way, all the elements [the fingers of your right hand] have a dampening effect on the fire element [the thumb of your left hand].” Mudras are a beautiful way to find stillness, connect to your higher self and practise self-care, and the more regularly you practise them, the deeper your experience will be. You don’t just have to use them on your yoga mat. Tune in to the energy of a mudra any time you want to feel calmer, happier and more in control of your life. Why not try one when you’re stressed at work or struggling to sleep at night? You could even use a mudra to help you find the courage to move on to the next phase of your life. Read on for our favourite mudras to help you feel your best.

Build self-esteem Mudra: Surya (sun seal) How to do it: Using either or both hands, bend your ring finger forwards and use the tip of the thumb to press down on its midsection. Extend the remaining fingers, but keep them relaxed. Hold for up to 45 minutes or 15 minutes three times a day. How it helps: As your thumb presses down on the ring finger (the earth element), it depresses the negative energy of the earth, such as inertia. Go deeper: With both hands in the surya mudra, visualise yourself being bathed in lightness of the early morning sun. Practise for three to five minutes whenever you feel heavy or lethargic.

Be more grounded Mudra: Pritivi (earth gesture) How to do it: Sitting or kneeling, gently join the thumbs to the tips of your ring fingers, keeping them relaxed. You can also use this mudra wherever you are, to help you feel more grounded. Hold for as long as feels comfortable. How it helps: By joining the thumb (fire element) and ring finger (earth element) you channel energy around this circuit, increasing your sense of being grounded. Go deeper: Take long slow abdominal breaths to move your energy downwards and imagine that you’re growing roots that go deep into the earth.

naturalhealthwoman.com

Balance your emotions Mudra: Kilaka (good health gesture) How to do it: Bring the backs of your hands together in front of your breastbone. Interlock your fingers then join the end of each thumb to the tip of the index and middle fingers on the same hand. Extend your ring fingers so they point up slightly. Hold for up to 15 minutes. How it helps: This mudra balances the right and left hemispheres of the brain. Emotionally, linking the little fingers (the water element) encourages you to adapt and move forwards. Go deeper: With closed eyes, visualise your mind as a lake and your thoughts as waves on the surface. Breathe gently, watching your mind become quiet and the lake become still.

Boost confidence Mudra: Bhramara (humming bee gesture) How to do it: Sitting, bring the ends of your fingers to the base of your thumbs, then bring the tips of your thumbs to the inside edge of your middle finger fingernail. Rest the backs of your hands on your thighs. How it helps: Calms the nervous system. Pressing the thumb onto the nail of the middle finger (ether) creates more space, stimulating your throat chakra, which helps with self-expression. Go deeper: Use this mudra with the bee breath. Inhale strongly, hold for a couple of seconds then make a buzzing humming sound as you exhale. Repeat three to five times, then breathe normally for another few minutes.

Manage stress Mudra: Kshepana (letting go gesture) How to do it: Sitting or standing, interlock your fingers, then extend your index fingers, inner surfaces touching, towards the sky. Bring your hands to your heart. How it helps: Joining the index fingers stimulates the air element, enhancing exhalation, which activates the rest and digest aspect of your nervous system. Go deeper: On your first three breaths, inhale fully. As you exhale, open your mouth and sigh, to let go of any residual tension.

Discover more healing hand gestures in Mudras for Modern Life by Swami Saradananda (Watkins, £12.99).

FIND MAGIC in the

MUNDANE Sprinkle some spiritual fairy dust on your everyday for a new view on life

o you sometimes feel like you’re on a hamster wheel, doing the same thing over and over? It happens to all of us from time to time, and often, when it does, we seek out big life changes (like a new job or moving home) which can be positive, but not always necessary. Introducing some simple spiritual rituals into your life, can bring back the spark

to even the most tedious of tasks, without the upheaval of a major life re-think. Here are some ideas to get you started...

Embrace nature Get up in time for the sunrise, make a date with the sunset or try walking barefoot on dew-covered grass. Plant seeds, lie in a field, sunbathe or moon-bathe as you gaze up at

naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living

“Introducing some simple spiritual rituals into your life, can bring back the spark to even the most tedious of tasks”

the stars. Feed the birds, forage for wild garlic or blackberries, or just get right in there and hug a tree. Simply taking the time to notice the natural world and the passing seasons can be the best magic ritual of all.

Choose a talisman Pick a piece of jewellery (it can be something you already own or something new) and turn it into a lucky charm by charging it up with your goals or wishes. An easy way to do this is to hold the item in your hands and visualise both yourself and it surrounded by a pure white light. Visualise any negative energy or associations floating away and when it feels right, state your intention, goal or wish out loud three times. Then place the item on a windowsill (or even outside if you’re sure it won’t be stolen by a passing magpie) on a moonlit night (a full moon is ideal) to soak up some lunar energy and cosmic magic.

Flower power There’s nothing more mood boosting than a bunch of fresh flowers. Take your time arranging a weekly display, choosing flowers and foliage with meanings (yellow roses for friendship, red roses for passion, rosemary for remembrance, snowdrops for hope) that match your intentions. If this feels like a practice you could get into, take a look at the language of flowers in the Victorian era.

Ritualise food Turn daily sustenance into a ritual by setting a beautiful table (even if it’s just for one), stirring good vibes into homemade soup or just taking your time for a change (parsley garnish on the oven chips optional).

Make time for make-up If you’re already spending time on skincare or haircare or make-up application, it doesn’t take much to upgrade it to ritual status. There are plenty of products infused with crystals and good vibes out there, but you can just as easily DIY. Smooth good intentions into your curls, massage in wishes with your moisturiser (use a rose quartz roller for extra good vibes) or paint your nails with colour magic.

Create an altar Make a sacred space in your home that you can turn to when you need to refocus, take stock and meditate on what you want out of life – even the smallest of shelves will do. Add crystals, candles, oracle cards, inspiring art or books, items to represent the four elements (earth, air, fire, water), pictures of loved ones, seasonal plants, flowers, beautiful fabric, your vision board or anything else that inspires or feels meaningful to you

Let’s go outside Read all about it Make daily page-turning a non-negotiable. Turn off your phone, block out half an hour and make as many notes as you like in the margins of your book.

naturalhealthwoman.com

Sometimes you just need to create some space and there’s no better place to do that than the great outdoors. Don’t think that you need to have a national beauty spot on your doorstep to benefit, either. Simply

shutting the front door behind you and breathing in and out for five minutes can be enough of a reset when times get tough. I’m pretty sure everything feels better outside of four walls.

Visualisation Try some positive visualisation. Imagine every cell in your body being flooded with protective white light – a light that forms a force field around you that nothing and no one can penetrate. This is a commonly used technique in spiritual practice, so if you want to be guided through a visualisation you’ll find all sorts of iterations of this theme online.

Get grounded

When everything feels as if it’s out of control, it helps to get grounded. For me, one of the best ways to do this is to simply walk barefoot on the Earth (admittedly, this isn’t always the most appealing option when you’re at the mercy of the British weather). Consciously sense the ground beneath your feet as you take slow, deliberate steps, feeling the solid stability of the Earth underfoot. And if you don’t fancy stepping outside, a salt bath can also do the trick.

KEEP A QUICK FIX HANDY Sometimes it’s an emergency. Sometimes you don’t have time for a hot bath or a barefoot stroll or a white-light visualisation. Sometimes you need a reset and you need it now. That’s where adding some quick fixes to your toolkit comes in. Try stashing a protective crystal in your pocket (black tourmaline is said to have grounding, stabilizing qualities) and giving it a squeeze when you need an energetic boost. Or keep an aura spray to hand for spritzing spaces and/or yourself whenever you need to banish bad vibes.

Set boundaries This is the big one, and the hardest to crack. Practise saying no. See what happens if, sometimes, you allow yourself to take rather than give. Try to be brave enough to admit that you need space or time alone, or for someone to stop using you as a sounding board for all their problems.

Edited extract from A Year of Mystical Thinking: Make Life Feel Magical Again (Hay House £12.99)

naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living

NH Circle

ALEXAND

“WE OFTEN PUT OUR SPIRITUAL NEEDS ON THE BACK BURNER – BUT THEY CAN HELP US FEEL BOTH GROUNDED AND UPLIFTED”

naturalhealthwoman.com

Can anxiety be good? Retrain your mind to understand ‘positive stress’ and learn how to feel more at ease when stepping out of your comfort zone

that the positive feelings I was experiencing were actually responses to the exercise, clean diet, and meditation I had sought out at the prompting of my negative thoughts, which had been prompted by negative responses to former stressors (too many deadlines, too many days without a break or prolonged rest, too many sugary, fatty dinners accompanied by little if any exercise). My anxiety had driven ave you ever felt in control of your stress? It may sound a little odd, but me to make the changes to my lifestyle bear with us. Whether you struggle that were now great sources of joy. navigating a balance between work Changing the narrative and home life or your find yourself up to your From this point of view, anxiety is not inherently eyes in deadline after deadline, many of us feel bad. How we experience this arousal depends like we are perpetually navigating sleepless on how we (or our brain-body system) interpret nights and worrisome thoughts. According to and manage an encounter with an outside mental health charity Mind, one in six people stressor. An outside stressor might trigger report experiencing a common mental health anxiety in the form of worry, sleeplessness, problem (like anxiety and depression) in any distraction, lack of motivation, fear, etc. But given week in England alone. But what if there outside stressors can also elicit responses. For was a way of harnessing our anxious thoughts instance, some people become anxious before and using them to make effective decisions a public speaking event. For others, the idea of rather than feeling incapacitated by them? getting up in front of a crowd can be stimulating World-renowned neuroscientist and author and exciting. One way of responding is not of Healthy Brain, Happy Life Dr Suzuki, tells necessarily better than the other; it’s more us about her journey in reframing her idea accurately a reflection of a person’s way of of the misunderstood emotion. managing stress at any given moment combined with their history. And, if the response varies A fresh outlook based on perception, then it is possible that we At its core, anxiety can be explained as an can actually take control of our responses. This arousal and activation of both brain and idea that anxiety is dynamic and changeable body when it encounters negative stimuli blew me away. Sure, anxiety is an inevitable or stress. The brain and body are essentially feature of life, and none of us our immune. interconnected (indeed, this interconnection But understanding anxiety against this more is why I use the term ‘brain-body’ to refer to fulsome back drop has allowed me to stop the system as a whole). When I began to trace struggling against it. Instead of treating my the neurobiological roots of the relationship between anxiety and the more positive outlook, feelings as something I need to avoid, suppress, deny, or wrestle to the ground, I have learned (the boost in confidence and the tangible how to use anxiety to improve my life. Like all increase in my happiness), I found that my of us, I will always encounter bouts of anxiety. anxiety didn’t suddenly disappear; rather it But now, I know what to do when those negative transformed from a negative state to one that thoughts move into my mind like an unwanted was collectively more positive; I started to roommate. I can recognise the signals and make see anxiety as a kind of neuronal arousal or adjustments that will take the edge off, calm stimulation that had a range of different effects my body, or settle my mind so I can once again on my life. Like a form of energy, the arousal think clearly and feel centred. What a boost to of anxiety takes on a positive or negative cast my life-personally, professionally, and certainly depending on how an individual responds to emotionally. I feel more satisfaction and a particular stressor, or outside force. I realised

H 90

naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living

to do, was not just engage in new and varied ways to show up for my mental health through exercise, sleep, food, and mind-body practices, but to take a step back from my anxiety and learn how to structure my life to accommodate and even honour those anxious states. This is exactly how anxiety can be good for us. In my own research experiments at New York University (NYU) , I have started to identify those interventions (including movement, meditation, naps, social stimuli) that have the biggest impact on not only decreasing anxiety levels per se, but also enhancing the emotional and cognitive states most affected by anxiety, including focus, attention, depression, and hostility.

4 WAYS TO WORK WITH YOUR ANXIETY Re-entry anxiety is becoming a real thing; with our phones exploding with discussions of future plans now that restrictions in England, Scotland and Wales have started to ease, psychotherapist Emmy Brunner, author and founder of the Recover Clinic, the UK and Europe’s leading outpatient mental health clinic, has some tips on how to work with your anxiety rather than against it.

meaning from my work. I have finally achieved a work-life balance, something that always seemed out of reach.

Time for an intervention When I started making changes to my lifestyle and began to meditate, eat healthy, and exercise regularly, my brain-body adjusted and adapted. The neural pathways associated with anxiety recalibrated and I felt awesome! Did my anxiety go away? No. But it showed up differently because I was responding to stress in more positive ways. What I was learning how

Be kind to yourself “We spend too much time on autopilot, which can give our unkind internal voice too much airtime,” says Emmy. If you’re berating yourself for not saying yes to plans or not looking forward to dates in the diary like the rest of your friends and family members, sit with those feelings and recognise them as completely normal. “We’ve all been through a lot, be aware and show yourself compassion,” advises Emmy. Don’t take on too much “Don’t throw yourself in to everything on offer,” says Emmy. “Take a gradual step back into things, and keep things simple

naturalhealthwoman.com

where possible.” For example, rather than signing up to a busy yoga class, why not ask your instructor if you could start with one-on-one training in the studio to begin with, or invite a friend to your home and do a class, just the two of you, together. Be mindful not to slip back into unhelpful habits From baking to reading, many of us found activities and passions we enjoyed during the slower months of 2020. “Many of us have developed some healthy new habits as a result of slowing down,” says Emmy. “Acknowledge these and make a conscious effort to continue them.” Prioritise self-care Whether self-care to you means journalling, taking yourself on a long walk at lunchtime or simply meditating 10 minutes before bed, taking care of ourselves is key to learning to cope with anxious thoughts. “Nurture yourself and your family and try to do one thing kind for yourself every single day. It’s not a nice to do, it’s a must do,” says Emmy.

Festive savings yule love! The UK’s top holistic wellness magazine

THERAPIES | BEAUTY | WELLNESS | MEDITATION | ESCAPES

Jayney Goddard

CREATE MORE JOY

“Discover the power of a gong bath”

•TAPPING RITUALS FOR SELF-CARE •MINDFUL TRICKS FOR MORE CALM •BE KINDER TO YOUR PARTNER

TOP WELLNESS ADVICE

SAVE 37%

USE CODE: N7XS1

USE : E COD 1 X A7 S

UNLOCK THE MAGIC of your MEMORIES

TURBO RELATIONSHIPS Are You In One? Find out on pg 16

SEE PAGE 84

THE POWER OF PILATES Move, heal and restore your body and mind

NATURAL REMEDIES & YOU

SAVE, SPEND, SPLURGE Natural Beauty Buys For Every Budget

£4.99 SEP 21

Everything You Need To Know About Complementary Therapies

Plus! HOW TO DO PALMISTRY AT HOME • 10 YOUTH-BOOSTING LIFESTYLE CHANGES

• PILL-FREE WAYS TO EASE PAIN • HOW TO TAKE ECO LIVING TO THE NEXT LEVEL

Natural Health

Health & Wellbeing

7 issues for £21.99*!

Natural Health magazine celebrates the latest and the best complementary therapies, alternative remedies and chemical-free beauty. Written and researched by leading specialists, on every page, you’ll discover tips on how to look and feel your best, naturally, how to nourish your mind and body for better mental and physical health, clever ways to turn back the ageing clock, inspiration for living an ethical and compassionate lifestyle and much more!

Health & Wellbeing magazine is your go-to lifestyle title, packed with healthy eating advice from nutritionists, exclusive interviews with celebrities, including Tess Daly and Fearne Cotton, and top tips from GPs, as well as feel-good inspiration and mindful techniques. We also have inspiring content from our amazing columnists, nutritious recipes, the latest beauty, fashion and skin-care buys and easy-to-follow exercise plans you can do from the comfort of your own home.

Subscribe Today!

Visit giftstoyou.com/N7XS1 or A7XS1

Looking for more gift ideas? DISCOVER OUR FULL RANGE OF TOP-VALUE CHRISTMAS OFFERS FROM JUST £9.99*! Prune berry bushes • Start broccoli RHS PRO TIPS •raab • Make your best ever compost! GET YOURS NOW!

OCTOBER 2021

INSIDE!

RHS £5 GIFT VOUCHER*

T&Cs apply

CARRY ON CROPPING! What to sow now, how to overwinter your veg, plant fruit trees and more!

WEEKEND PROJECT

Build a potato clamp In 9 simple steps Charles Dowding Beat common weeds the no-dig way

How to help wildlife in the colder months

TAKE HERB CUTTINGS IN 4 STEPS

EASY GROW GUIDES

Step-by-step advice from sow to harvest

GO WILD!

See p.54

LEARN FROM THE EXPERTS

Your complete pumpkin guide Celebrate the season with these Halloween favourites Anne Swithinbank Go gourmet with asparagus on your plot

Nick Bailey I uncover beetroot’s many historical uses

NATURAL HERO: Comfrey is a must-grow for gardeners – find out why on page 96!

Visit giftstoyou.com/xmas Subscriptions brought to you by

*T&C’s apply - please refer online for details

Prepare for autumn

EMMA CANNON Our columnist explores a TCM approach to the changing season

n Chinese medicine, autumn is governed by the element of Metal and pertains to the lungs and large intestines. The lungs are the organ of breath and breathing in new life and new experiences; the large intestines are associated with letting go of that which no longer is needed. Life is about inspiration and expiration, a constant cycle of renewal, birth and death. Air is the uniting force that literally gives life. The first thing we do when we are born is breathe and we breathe constantly until our very last breath. Autumn is about transformation; what do we want to transform in our lives and in the world? I teach that Metal is the element of the alchemist; the one who can turn base metal into gold. This is the energy that can kindle fires through its stirrings. In the body the lungs’ role is to create a boundary between inner and outer, it is assisted by the skin which is sometimes referred to as the third lung. The lungs are particularly vulnerable to invasion in the autumn which is why people often succumb to upper respiratory-tract infections when the season changes.

"We are all part of life’s interconnected web of creation”

Emotions and the lungs The lungs are nourished by respect and that always starts with self. Learning who we are and letting go of the past is very healing for the lungs. It is a good time to revisit your values and ask yourself some deep-diving questions: What do I value? How do I want to show up in the world? What inspires me? Who am I now? How can I learn to value myself? What can I let go of? What am I still struggling to let go of? How can I give to the world more of the things that I value? Once we learn to unburden ourselves of the things, people, possessions and beliefs that no longer serve us and align with our values, then we are free to breath in new experiences and be inspired by life again. When we do this for ourself we do it for everyone, as we are all part of life’s interconnected web of creation.

Nourishing the lungs • Breathing is the best way to improve lung function and there are many resources online giving guidance on various breathing techniques. My personal favorite is simply getting out in nature amongst the trees and breathing consciously. • Any pose or stance that physically opens the chest helps prevent stagnation building up in that area. • Tapping, brushing, using oils and lotions

and generally tending to the skin is the perfect way to build up your skin’s defences. • Some foods that support the lungs are white radish, white mushrooms, sprouts and horseradish. Eat less foods that produce phlegm in the body, such as fatty foods, dairy and bananas.

EMMA CANNON is an integrated women’s health expert, registered acupuncturist and author. Check out more of Emma’s fantastic work at emmacannon.co.uk

naturalhealthwoman.com

What happened when...

I tried Chakradance Feeling emotionally weary? A Chakradance® class can help you gain clarity and release pent up feelings, as Stacey Carter found out espite the fact I used to take ballet classes as a child, dancing isn’t something that I’ve ever felt I’m good at or particularly enjoyed doing (‘I’m not a dancer’, is the line I use to preface social situations with when dancing might be involved). But a Chakradance®, as expert Jacquie Shenton, a licensed Chakradance® facilitator (harmoniousbeing. co.uk), explains to me, is different. “No dance experience or prior knowledge of the chakras is necessary. As this is a spontaneous dance practice, all you need is a willingness to move your body and journey inwards. A basic overview of the chakra system is given as part of the workshop, with beautiful handouts for you to take home and digest after your dance.” Since the Covid-19 restrictions have eased, I’ve found myself running on autopilot a lot of the time, nodding enthusiastically to every event, plan and date in the diary thrown at me. This, as many yes-type people will know, can come at the price of looking after yourself. A Chakradance®, I thought, could be the perfect way to help me re-balance my emotions.

D 94

Celebrating the chakras “A Chakradance® class is for anyone who wants to do the deeper work of healing via movement and art,” says Jacquie. “In my experience, most people are drawn to a Chakradance® class because they are at a crossroads and don’t know where to go, something in their life isn’t working or they have something that they need to let go of; they could also be looking for a practice that involves moving their body and curious to what Chakradance® class can offer them.” The combination of music and

movement is thought to release blockages caused by old, stuck, emotional baggage, which is not surprising, given that the chakras are said to be the energetic gateways connecting mind, body and spirit. Chakra-specific music is said to help you release these blockages and restore you to a state of vibrant health and wellbeing. Chakra’s, if you aren’t already familiar, are dense areas of pranic energy that spin in a clockwise direction. With chakras positioned all over the body – the seven major ones are located between the base of the spine and the crown of the head. Each one influences and balances different emotions, conditions, behaviours, senses, organs and body parts and they are all different in colour, frequency and size. When one of these chakras becomes unbalanced, it can affect our entire wellbeing. Developed in Australia in 1998 as a way of combing Jungian psychology and chakra healing, many people see a Chakradance® as the sister practice of yoga or a form of dynamic meditation. But what does a dance class actually entail? “We usually dance with our eyes closed or lowered, in a darkened room so we can

naturalhealthwoman.com

NH Circle

EY CART

“CHAKRADANCE IS OFTEN DESCRIBED AS DYNAMIC MEDITATION – PERFECT FOR PEOPLE WHO STRUGGLE TO SIT STILL WITH THEIR THOUGHTS”

Body + Food + Ageing + Beauty + Special + Healing + Living

HOW TO GET STARTED WITH CHAKRA DANCING If you want to give Chakradance® a go, here are some top tips to help you get moving.

Come with an open mind Twirling around the room with your eyes closed may feel a little silly first of all, but try to quieten the judgemental voice inside your head. Every dance will bring different sensations, so don’t feel like you should be doing things a certain a way or a certain pace.

Bring a friend Worried about going by yourself? Ask a friend to tag along who can help you feel more at ease. turn our attention inwards,” says Jacquie. “It’s like a dynamic, moving meditation and it is completely about freedom of expression; there is no right way to Chakradance® as everyone has his or her own rhythm and movement. As participants dance to the frequency of each chakra in a safe space, they travel their inner world and tap into their own innate wisdom. This allows them to look at their life experiences from a different perspective, gaining valuable insight and direction into what needs to be changed, completed or healed. These experiences can then be integrated into their everyday lives along with the reclaimed power and energy needed to make the changes.”

Letting loose When the time came for me to do my own Chakradance®, I felt a little uneasy to begin with. While I might be doing it in my own home, there was something about dancing around the room, with no structured routine, that left me feeling a little vulnerable. But five minutes into the class, I started to feel more confident. Even though dancing didn’t

Wear comfortable clothes Moving your body with fluidity is key here, so try to wear your comfy clothes to allow full movement – think yoga leggings, stretchy tops and bare feet.

Learn the basics Most facilitators offer a beginner’s course to help ease you into the Chakradance® class. A ‘chakra health check’ can also be beneficial to help you gain some insight into the state of your own chakras.

Try it at home If you’ve caught the Chakradance® class bug, then why not do it yourself at home? Music can be purchased at chakradance. com for an at-home practice. Just light a candle, dim the lights and find a place you feel comfortable and peaceful in.

feel natural to me, this didn’t really feel like dancing. There was such a freeing feeling that came with moving how you wanted to move with only the sound of the music. During the class, we went through the different chakra colours: red, orange, yellow, green, blue, etc, and with each colour a different tempo of music went with it. Not all classes focus on music alone; often they incorporate working with colours and elements and short meditations. After the class, I felt surprisingly calm, considering there was such varied movement; when the tempo changed, it felt like you had to try to keep up with the beats of the music! Keeping my eyes shut definitely helped me feel less self-conscious about the experience, and I would recommend that to anyone who felt a little nervous, providing you’re moving around in safe space of course! While I didn’t feel the euphoric feeling that some people claim to have after a class, I did feel like I’d gotten rid of pent-up energy and emotion. I could also understand why there’s such a buzz around Chakradance® – there aren’t many activities where you can just dance with complete abandon, judgement-free!

naturalhealthwoman.com

DE-STRESS IN 60 SECONDS Instil more moments of zen into your day with these simple one-minute rituals

or many of us, anxiety is running high and it can be difficult to find time alone to take a deep breath. However, although it takes some practice, you can introduce easy one-minute exercises into your daily routine. Perhaps while you’re waiting for the kettle to boil, or when you’re standing in a queue. Set your phone alarm for a minute, but keep it out of sight, so you don’t get distracted, and enjoy the moment.

Breath observation Simply observe your breath, checking in with yourself and feeling the air flowing in and out, nice and steady and controlled. Try to breathe in and out through the nose. As you get more practised, you’ll find nasal breathing comes easier. If your mind wanders off, simply bring it back to the breath. No judgement here. Notice the slight pause between the inhale and the exhale.

The three-part breath Here you’re calling attention to the three stages of your breath, feeling it affect different parts of your upper body, one after another. First, inhale with a steady deep breath into the lower lungs. Put your hands on each side of your belly, high enough to have your fingers wrapped around your lower ribs, and feel it expand. That’s the first part of the breath. Then feel your ribs expand, and finally feel how your chest rises in the last part of that inhale. Pause briefly then exhale, reversing the process: first chest, then ribs, then belly. Pause briefly again, and repeat the cycle.

Counting breaths The aim here is to count the length of the inhale and the exhale. Bringing your attention to the count will prevent your mind from wandering off. Take a deep, steady breath

in through the nose. Count to three as you inhale, allowing the breath to go deep into your lower lungs and feeling the expansion of the belly. Now exhale, again counting to three, and feel the contraction as the air leaves your body. The key is not to force it; it should be a smooth and steady breath in and out.

Triangle breaths We’re adding a pause to the breathing cycle here, so there are three corners to the breath. Inhale for a count of three, pause and hold for a count of three, then exhale for three. Repeat that for one minute, aiming for a nice, smooth, steady breath. As you do it, pay attention to the count and to the pause. This allows your mind to centre, to find some focus and calm. After a few practices, you might move on to counting for four seconds, then five. I should add here that you shouldn’t do breath-holds if you’re pregnant, or if you suffer from anxiety attacks, as they can be triggering.

naturalhealthwoman.com

Edited extract from Lift Your Vibe by Richie Norton (£16.99, Penguin Books)

Body + Food + Ageing + Beauty + Special + Healing + Living

A minute on the mat One-minute top-up exercises are particularly important for those of you who sit for long periods. Sitting down is disastrous for your hips, shoulders, chest and spine, which are the very areas of the body that allow you to move well. This exercise is perfect if you spend a lot of time looking at screens. The key here is to keep the movements slow, breathing in and out through the nose. Sit cross-legged with your hands on your knees. Move the head very gently and slowly to the right (feeling the stretch down the left side of the neck) then to the left. Do this a few times. Stretch the neck backwards then gently forwards so your chin drops towards your chest. Repeat this, then try moving your head at different angles, diagonally forwards and backwards on the right and then the left. If there is a lot of tension in your neck, you may hear some grinding or clicking noises. Keep going, but keep it gentle. Put your left hand over your head so your fingertips are on your right ear and gently pull down towards your left shoulder. Do the same on the other side. The key here is not to force it, but to apply a gentle pressure. As the breath moves in and out, you should feel the tension in your neck unravelling. Repeat the moves until your minute is up.

1 2

naturalhealthwoman.com

BECOME A RELAXATION TEACHER Or just learn to relax yourself

THE GENTLE WAY OF RETURNING TO SILENCE

Inner peace and relaxation Workshop • A unique one day certiﬁcated teachers Workshop with Buddhist monk

Lama Shri Sadhu Dharmavira (Teaching since 1969)

Practices for ﬁnding inner peace and calm in a world of chaos, for all those who now want to run their own lives. and not have life run them! Simple down to earth daily exercises that can change your life. This unique workshop was developed by Sadhu after over 50 years of training as both a Zen and Tibetan Buddhist monk and is taught exclusively by him. This workshop is taught for health and wellbeing and is open to everyone. • Booking now for workshops in London. To ensure quality teaching, workshops are limited to a maximum of 8 participants. To receive full details about the workshop and its beneﬁts, please telephone: 01723 862 496 (calls taken between 8am - 6pm, 7 days a week)

LAMA SHRI SADHU DHARMAVIRA

Natural Living DISCOVER THE LATEST HOME AND FASHION TIPS, FOR A GREENER, HEALTHIER LIFE

99 ROOM TO BREATHE Not all of us have the luxury of spacious houses – but that doesn’t mean that a room can’t be made to feel big. If you find that your living area is cramped, try some of these techniques from Jo Peters, author of No Place Like Home (£12.99, VIE Books), to create the illusion of a roomier abode: “Choose light, soft tones for your walls and furnishings – this will make your room feel open and airy, if you have shelves, leave some empty space around each item rather than cramming the shelf full, or place large items of furniture against the wall (for instance, placea table lengthways so it doesn’t stick out into the room). The more floor you can see, the bigger your room tends to look.”

naturalhealthwoman.com

ADVERTISING FEATURE

SHOP naturally POTTER AND MOOCH LTD Ear Wings climbers for a single piercing due to the small wire bar that runs up the back of the lobe. Made in England on Sterling Silver or 14ct Yellow or Rose Gold wires. SWAROVSKI elements. The perfect gift. From £22 a pair. Hypo-allergenic. Nickel free. Online or mail order. BUY 1 PAIR GET A 2ND WITH 30% OFF. Call 01903 331744 or visit potterandmooch.co.uk

VEIL OF GAIA Veil of Gaia’s Let It Glow Facial Oil is a meticulous formulation consisting of pure ingredients selected for their brightening, evening and rejuvenating properties. This blend includes licorice root, papaya, saffron, strawberry seed oil, turmeric, grapefruit and sachainchi which all instantly help to boost the skin, bestowing a much softer, smoother, healthier luminescence. veilofgaia.co.uk

GORILLA VANILLA EXTRACT Gorilla Vanilla is an Organic Vanilla Extract made by Foodie Flavours in the UK. The vanilla beans are specially grown by select farmers in Uganda - the land of Mountain Gorillas. Crops are specially pollinated, harvested and cured to give a distinctively rich flavour. RRP £19.99 for 100ml (other sizes available). Available from amazon.co.uk and foodieflavours.com

THE OMEGA ALL ROUNDER Paradox is a unique blend of Omegas 3, 6 & 9 with powerful antioxidants helping to reduce inflammation naturally. Inflammation is the root cause to many degenerative diseases and by taking a natural anti-inflammatory like Paradox Omega you are helping to maintain more youthful body systems within. For more information visit: paradoxoil.com

BASIX SKIN DEFENCE RANGE Don’t let your skin dry out this winter! With 11 natural active ingredients, Basix with Kigelia Africana is a restorative moisturizing repair cream which targets dry inflamed skin, soothing itchy irritations. Dry cracked heels? Restore and revive your feet with Basix Foot Food with peppermint oil and urea. For 10% Discount quote NH10 at lombardismith.com

If you would like to advertise here, please call Bonnie on 01206 505929 or email bonnie@aceville.co.uk

ED’S PICK

OF THE BEST BATHROOM ESSENTIALS Salt of the Earth – Lavender & Vanilla Natural Roll-On Deodorant, £5.49, hollandandbarrett.com Marble Arch Hand Wash, £16, soapsmith.com Organically Epic Sonic Wave Bamboo Electric Toothbrush, £79.95 organicallyepic.uk

LIVING notebook ASK THE EXPERTS

How can I use the lunar cycle to stay well and on track? Sade The Astrology Vixen (theastrologyvixen.com) says:

Moonology is a practice that uses the power of the moon’s cycle to boost manifestation and productivity levels. For example, the first quarter moon is a prompt to reassess goals that were created during the new moon to ensure they’re in perfect alignment. Your astral (dream) world is likely be very vivid at this time. Pay attention to your dreams; you may receive signs that come to pass in your waking life. Creativity is also heightened during the new moon and full moon. So, this is the perfect time to plan a brainstorming session at work.

TREND ALERT

HOT or NOT News, trends and tips from NH HQ

HEATING UP Firecracker flowers From bursts of hibiscus to fiery clivia plants and bright goldenrods, you can expect to see incandescent florals that reflect the more auspicious, postpandemic days ahead. Who else is feeling more positive?

COOLING DOWN Scented candles Electric diffusers are the hottest property in wellness. In fact, Neom’s electric diffuser the Wellbeing Pod Mini (£50, neomorganics. com) sold a full-year forecast in just one month.

UNBOX YOUR WELLNESS

Looking for refillable options? Well, the aromatherapy lifestyle brand Scentered has joined the refillable revolution, offering two new refillable options from their Wellbeing Aromatherapy Balm range: DE-STRESS and SLEEP WELL. The refill includes two full-size, mess-free and portable balms to replace the original cartridge, so you’re able to enjoy the same calming and uplifting therapeutic blend with minimal packaging waste. For the full refillable collection, visit scentered.me

Subscription-box fans, you’re in luck. Ivory Gloss has released three new wellness subscription boxes to guide subscribers towards innerpeace. Each box contains an astrology forecast, based around current planetary energies, advice and meditations for the different moon cycles as well as essential oils, crystals, candles and other celestial delights. Whether you’re a complete beginner or looking to improve your wellbeing, visit ivorygloss.com for more information.

the PLAN E E AV

Step it up

S naturalhealthwoman.com

101

AUTUMN

FLAIR W

ith summer drawing to a close we’re looking ahead to the season of cosy cashmere, velvet suits and pumpkin-spiced everything. Last autumn, we were more than happy to wrap ourselves in comfy cardigans and fancy loungewear whilst sequestered away at home, but this year we’re eager to put together our list of things to want and wish for and this new collection from Thought Clothing will add some joy to your winter wardrobe once more. To view the full range, visit wearethought.com

102

Clarence Organic Cotton Velvet Double Breasted Blazer, £110

Gertie Organic Cotton Modal Frilled Pintuck Blouse, £59.95

Deverell Bamboo Modal Printed Wide Leg Culottes, £64.95

Clarence Organic Cotton Velvet Trouser, £69.95

naturalhealthwoman.com

Body + Food + Ageing + Beauty + Special + Healing + Living

Life Drawing Printed Bamboo Fleece Sweater, £49.95

Bennedetta Organic Cotton Blend Pointelle Jumper, £79.95

Forestiere Organic Cotton Modal Pleated Midi Skirt, £84.95

Poppie Organic Cotton Corduroy Frill Neck Shirt, £64.95

103 Emerson Tie Waist Bamboo Organic Cotton Joggers, £44.95 Rettie Organic Cotton Wool Balloon Sleeve Stripe Jumper, £89.95

Poppie Organic Cotton Corduroy Utility Midi Skirt, £64.95

Poppie Organic Cotton Corduroy Pleated Culottes, £64.95

naturalhealthwoman.com

S tars Find out what October has in store for you

SCORPIO

OCTOBER 23 - NOVEMBER 22

104

Let others do the running around while you step back to reflect, plan and prepare. People can be nudged into doing what circumstances are preventing you from tackling the problem. To lift your morale, you’ll have relaxing moments at home with the support of those who matter most.

SAGITTARIUS Nov 23 - Dec 22 You’ll be pondering on your options ahead of an event and having trusted friends to give you feedback will be helpful. You’ll revel in group activities during times of leisure and not be stuck in a corner in a possessive relationship. Your open-minded tolerance will win you supporters. CAPRICORN Dec 23 - Jan 20 Powering ahead with courage and determination, you’ll work hard and expect others to do the same. There will be good luck on the money front to allow for treats as well as giving you peace of mind as you put aside excess for security. You won’t be as sociable as usual.

AQUARIUS January 21 - Feb 19 Buoyed up by exciting plans, you won’t be sitting still or keeping quiet. Your enthusiastic opinions will motivate and lighten up others. You’ll raise your sights higher, since this is your planning and preparation phase, before putting your brighter schemes into action.

TAURUS April 21 - May 20 You’ll tend to assume you’re the only one who can do tasks the right way. Ease up and be less picky, otherwise you’ll overburden yourself. Your emotional reactions will be intense, but try not to turn small setbacks into major melodramas. Look to a triumph midmonth to make you more outgoing.

GEMINI May 21 - June 21 Your boisterous approach will win you new admirers and loved ones will rally round with affectionate applause. Your passionate enthusiasm will soar, so there will be no holding you back. Mid-month, an exciting message from abroad or a distance away will open your mind to new opportunities.

CANCER June 22 - July 23 Home will be where you’re directing your energy and attention. Taking time out of a busy schedule will be no hardship. Having heart-to-heart chats with loved ones will iron out a few wrinkles from the recent past. Good news on the cash front will provide surplus for a pet project.

PISCES February 20 - March 20

LEO July 24 - August 23 A lively, varied schedule will keep you on your toes. You’ll need to manage your time well and write out to-do lists or you’ll end up running in circles. You’ll be impatient at times with delays and mistakes, but being outspoken won’t make you popular.

A mix of firmness and flexibility will bring you better agreements with those close to you, over love or money dilemmas. You’ll have moments of satisfaction as you realise you’re coping better than you expected. If a friend acts in a way that is unhelpful, back off until they find their balance again.

VIRGO August 24 - September 23 Money will be on your mind and you’ll want extra to spend as well as for security. Lucky Jupiter will bring you success, so you won’t allow anyone to short change you. There’ll be relaxing moments at home with love and affection.

ARIES March 21 - April 20 Togetherness will be the way to go, even if co-operation means you have to compromise. Those close will be keen to hear what you have to say since you’re good at sorting tangles quickly. Your social life will move into adventurous territory after the first week as you head towards the fun crowd.

naturalhealthwoman.com

LIBRA September 24 - October 22 You’ll be racing ahead, so you won't always be patient when you hit delays, but your sunny self-confidence will bounce you over any hurdles. Thoughtful gestures from friends will keep you smiling and your charming way with words will smooth down any problems. You’ll act as peacemaker at home if tensions arise.

H O L I S T I C H E A LT H C O A C H I N G

Claire Paphitis

AYURVEDIC AUTUMN RITUALS Move into the new season with ease and gently acclimatise your doshas as we transition from the warmer to cooler months OUR HOLISTIC COACHES Claire Paphitis Is a qualified ayurvedic consultant and author of the book Balance Your Agni (Penguin £8.99).

Louise Murray is an Institute of Integrative Nutritionqualified holistic health coach. livewellwithlou.com @live_well_with_lou

Kirsty Gallagher Is a moon mentor, author, soul alignment and transformation coach, yoga and meditation teacher, and the founder of Lunar Living.

n Ayurveda, the seasons of the year correspond to the three doshas – Vata, Pitta and Kapha. Transitioning between the seasons is always a bit tricky, especially right now as we move from hot, sharp Pitta season into cold, dry, rough, mobile (think windy!) Vata season. Vata is the only dosha that moves in the body and that makes it rather volatile. In balance, Vata brings energy and creativity but out of balance it feeds anxiety, insomnia, digestive issues such as bloating, constipation and dry skin. It is important to remove the excess heat of Pitta season as we transition into autumn so that we don’t create hot and dry conditions in the body which will only allow Vata to run riot! What is needed at this time is lubrication, both internally and externally. Reduce or remove cold, dry foods from your diet – particularly things like oat cakes, rice cakes and raw vegetables, and use plenty of healthy oils and warming spices at mealtimes. Now is the time to embrace regular abhyanga massage (ayurvedic full body massage) using a warm and heavy oil such as sesame oil. Warm a few tablespoons of the oil and anoint the scalp and head first, massaging in gentle circles down through the jaw line and into the shoulders. Continue to massage with long strokes until the whole body is covered, using clockwise strokes on the chest and abdomen. Relax for 20 minutes before showering or bathing and rinsing off the oil. This type of full-body massage helps increase lymphatic drainage which will help the body to remove toxins.

To further assist in the removal of toxins and build-up of heat from the summer months you might want to try a mini cleanse to help reset the digestive system. For three days, try starting the day with some stewed apples or pears, cooked with cinnamon, root ginger and cardamom and for lunch and dinner try an ayurvedic favourite of kitchari – a combination of mung dal and basmati rice cooked to a soupy consistency with whole spices such as cumin, fresh ginger and coriander. This light and easy to digest meal is a good protein combination and suitable for balancing all the doshas. Eating this way for a couple of days is a wonderful way to gently detoxify the body while helping you feel grounded and nourished. If you have been having salads and cold drinks during the summer months, now is the time to start eating warming soups made from root vegetables (my favourites are sweet potatoes and squash as they have wonderfully sweet and grounding properties to calm vata). I also love to go to bed with my favourite bedtime milk recipe from my book, Balance Your Agni, a cup of warm milk or almond milk in the evenings with a little ghee stirred in and some spices such as cinnamon and nutmeg to help to keep Vata in check. Ghee helps reduce inflammation in the gut, and contains Butyric acid which maintains the health of the intestinal walls. Finally – rest is imperative! Vata is always moving and we should avoid aggravating its erratic nature at this time of year, so ensure there are some quiet moments of stillness built into your day.

NEXT MONTH: Don’t miss next issue, in which Kirsty Gallagher shares her lunar wisdom on all things moon related.

naturalhealthwoman.com

105

Is your home

toxic?

Could indoor air pollution be bursting your wellbeing bubble? NH investigates

106

ccording to the World Health Association (WHO), air pollution is the single biggest environmental risk to human health, with nine out of 10 people in the world breathing in polluted air. The WHO says that by reducing air pollution levels, countries can lessen their burden of disease from stroke, heart disease, lung cancer, and chronic and acute respiratory diseases, including asthma. But it’s not just when we’re pounding the pavements that we are exposed to dangerous levels of toxins. The air inside our homes can be just as harmful. “There is so much media focus on outdoor pollution and vehicle emissions that we barely give a thought to the air quality in our homes,” says Dr Chris Etheridge, medical herbalist, clinician and adviser to Piressential (uk.puressential.com). “And when we do think about indoor air quality, it’s usually in terms of neutralising nasty odours rather than potential problems from airborne toxins.” According to the National Institute for Health and Welfare, poor indoor air quality is reported to have an annual cost to the UK of more than 204,000 healthy life years, with 45 percent of those lost to cardiovascular diseases, 23 percent to asthma and allergy, and 15 percent to lung cancer. According to WHO, 4.3 million people die worldwide every year from exposure to household air pollution. Given UK citizens spend around 90 percent of their time indoors, statistics like these are becoming increasingly alarming. “There is a lot of noise about how outdoor air pollution affects your health,” says Peter Howarth, professor of respiratory medicine at The University of Southampton. “But indoor air can be more hazardous than outdoor air, particularly in young children and the elderly and where air quality is poorest.

‘Toxic home syndrome’ occurs when families are exposed to a potent mix of airborne pollutants arising from poor home ventilation, which causes respiratory and skin diseases to occur more frequently.”

THE CAUSES “I have had many patients come to me with serious respiratory conditions due to pollutants within the home,” says Peter. “Mould allergy is recognised to be associated with worse asthma and poorer control of it. The presence of moulds within the home is a reflection of poor ventilation and increased humidity. Homes with mould are also likely to have higher house dust mite allergen levels and this may worsen both respiratory and skin conditions. The lack of adequate ventilation within the home can also be associated with the build up of non-allergenic noxious fumes which are detrimental to health.” Proper ventilation is a must to prevent mould, which, once it grows, releases invisible spores into the air which quickly find their way into our lungs. Open windows as much as possible, and in small areas which are prone to damp, consider running a fan after you’ve used the shower to help speed up the drying process. But this is not the only threat in the home. Your kitchen could be the worst culprit. A recent study found cooking your Sunday roast can cause the air to turn toxic, with potentially damaging consequences.

DINNER DANGER In a purpose-built home in the US, scientists from the HOMEChem project cooked various meals over the course of a day and tested for tiny particles called PM2.5s that, when inhaled, are linked to heart disease, stroke and lung cancer. They found the fumes from

naturalhealthwoman.com

“Never be afraid to open the windows - the street outside may be polluted, the air in your home could be worse”

Body + Food + Ageing + Beauty + Special + Healing + Living

107

some meals to be 13 times more polluting than a London roadside, and more than 20 times over the World Health Organisation’s safe outdoor limits. These high levels generally stayed for around an hour after the cooker was used. As well as using your extractor fan, and changing its filter regularly, always open as many windows as possible while you’re in the kitchen, and leave them open for an hour after you’ve finished to allow the toxic air to leave the room. We all like a clean and tidy house, but pollutants can come from cleaning products and air fresheners, too. The solution is to buy clean – you may be using all-natural beauty products, but have you given thought to what’s in the detergents you use, or the cleaning sprays in your cupboards? Switch to toxin-free, natural brands. Household items like MDF furniture and memory foam mattresses can give off volatile organic compounds (VOCs) like formaldehyde. These compounds can also come from certain upholstered furniture and

carpets. If possible, you should use natural wooden furniture and flooring, and organic mattresses. For your walls, choose VOC and solvent-free paints, and be wary of what you use for your flooring – carpets emit VOCs for a few days after installation, and vinyl is usually strengthened with chemicals which give off gases. Natural wood or bamboo is the safest bet. Even regular dust or pet dander can cause problems in those susceptible, so keep on top of things. If someone in the household has respiratory problems, it’s worth considering an air purifier. These ‘clean’ the air, removing cooking odours, dust and chemicals from cleaning agents. A very high-performing air purifier, such as one from Blueair (blueair.com) will help remove bacteria and viruses from the air too, helping reduce the risk for coughs and colds. And never be afraid to open the windows – the street outside may be polluted, the air in your home could be worse.

naturalhealthwoman.com

NH Circle

CANN

“HAVING HOUSE PLANTS AND USING NATURAL RATHER THAN ARTIFICIAL, SYNTHETIC PRODUCTS CAN MAKE A BIG DIFFERENCE”

IBE TODAY • SUBSCRIBE TODAY • SUBSCRIBE TODAY • SUBSCRIBE TODAY • ORDER FORM YES! Please start my subscription to Natural Health The UK’s top holistic wellness

To subscribe by credit card/cheque for 12 and 24 issues please see options 2 and 3

magazine

SUBSCRIBER DETAILS, please complete in BLOCK CAPITALS OCTOBER 2021

Title Mr / Mrs / Ms

Forename

Surname

ES EDITATION | ESCAP TY | WELLNESS | M THERAPIES | BEAU

DOB

Postcode Daytime No.

Mobile No.

THIS IS A GIFT, my details are Forename

Surname

DOB

Address

Release negative energy and lift your mood

YOUTH BOOST SUPPLEMENTS We reveal the 9 best anti-agers

Mobile No.

MUDRA PRACTICE

The one mindful ritual you need to try

N101F

Originator’s ID No. Reference Number

677186

Please pay Aceville Publications Limited Direct Debit from the account detailed in this instruction subject to the safeguards assured by the Direct Debit Guarantee. I understand that this instruction may remain with Aceville Publications Limited and, if so, details may be passed electronically to my Bank/Building Society.

To the Manager......................................

Address.................................................... ........................................................................ Postcode..................................................... Name(s) of Account Holder(s) Branch Sort Code Bank/Building Society Account Number

Signature(s) Date.......................................................

Data Banks and Building Societies may not accept Direct Debit instructions for some types of accounts

The direct debit guarantee Your Direct Debit Guarantee will be found on your confirmation letter.

ALTERNATIVE WAYS TO PAY ฀ £59.88 for 12 issues ฀ £119.76 for 24 issues ฀ Europe – £79.88 for 12 issues ฀ Rest of World – £84.88 for 12 issues 2

I enclose a cheque made payable to Natural Health

Please charge my: Mastercard

CARD NUMBER

SIGNED:

Amex

Switch/Maestro (issue No.)

ICAL TOUC H FEED YOUR SKIN WITH PHYS

E? • GUID E TO HOW TOXI C IS YOUR HOM Plus! A BEGI NNER ’SDANE MOM ENTS INTO MAG IC • CBD

Instruction to your Bank or Building Society

Name and full postal address of your Bank or Building Society

Visa

£4.99 OCT 21

AY URVEDA R SLEEP for BETBESTE T AYURVEDIC + 6 BEAUTY SAVIOURS

AN.COM

INSTRUCTION TO YOUR BANK OR BUILDING SOCIETY TO PAY DIRECT DEBIT

NATURALHEALTHWOM

DIRECT DEBIT – £19.99 for 6 issues*

How to BREAK FREE from your own JUDGEMENT & THRIVE

CHAKRA DANCE

Email 1

LISTEN TO YOUR NEEDS ON P10

TOP WELLNESS ADVICE

Postcode Daytime No.

“Wellbeing is never one size fits all”

Holistic solutions to balance mind, body and soul

E C WELLNESS MAGAZIN THE UK’S TOP HOLISTI

Title Mr / Mrs / Ms

Jasmine Hemsley

NATURAL HORMONE HEROES

Address

•

TURN THE MUN

Five great reasons to subscribe to

NATURAL HEALTH

1 2 3 4 5

DISCOVER the very latest in sustainable style and holistic beauty WIN exclusive gifts and getaways from the best natural brands FREE delivery straight to your door EXPERT holistic advice and trends NEVER miss an issue!

EXPIRY DATE

TODAY’S DATE:

This is a UK Direct Debit offer. Gift is only available to UK subscribers. Existing subscribers can renew using this offer. Your subscription will begin with the next available issue. Gift box only included with 24 month subscription. If your subscription is a gift, the gift and gift card will be sent to the donor. You can also subscribe via cheque or credit card. In the event of a gift being faulty or damaged, please contact us within 28 days of receiving the gift. This offer is subject to availability, alternative gift may be supplied to the same or greater value. This is a limited offer and may be withdrawn at any time. With regards to beauty products: Aceville Publications is not liable for any individual reaction to any particular ingredient. Remember to read the labels and ingredient lists carefully and follow the appropriate directions for use. If you have a specific allergy or sensitivity, do not use ingredients that may trigger a reaction. Always patch test first. Photocopies accepted. Cancellation policy applies, refer online or contact customer services for more details. Please note: Overseas subscriptions will not include subscription gifts or cover-mounted gifts. By subscribing we will contact you about your subscription where appropriate. Your details will be processed by Aceville Publications Ltd (publishers of Natural Health Magazine) in full accordance with data protection legislation. Aceville Publications Ltd may wish to contact you with information about other services and publications we provide which may be of interest. Please tick the relevant box below if you ARE HAPPY to receive such information by post  phone  email  Aceville Publications Ltd will NOT share your personal details with anyone else.

Return to NAT- Rockwood House, Perrymount Rd, Haywards Heath, West Sussex, RH16 3DW

02/09/2021 15:15

Subscriptions brought to you by

• SUBSCRIBE TODAY • SUBSCRIBE TODAY • SUBSCRIBE TODAY • SUBSCRIBE

FREE ARK SKINCARE *

CONDITIONING BODY SERUM when you subscribe to NATURAL HEALTH magazine

WORTH

£35

ant, softer, youngerlooking skin? This 100% natural, awardwinning conditioning treatment will leave your skin hydrated and glowing! A firm favourite amongst beauty experts with fivestar reviews, the serum is packed with Abyssinian oil, olive oil, Sacha Inchi oil and sweet almond oil, renowned for their intensive moisturising properties and rich in nourishing omegas 3, 6, and 9.

“It left my skin glowing and feeling silky smooth... It looks and feels like an oil but drys almost instantly and feels like a luxurious powder”

OCT

The UK’s top holistic wellness

magazine

2020

The UK

’s top

THE

ITAT

THE

UK’S

honest about the menopause

TOP

NAT URA LHE

OCT

CIRCADIAN FASTING

RECLA

.UK

1 0 114

147

101

E.CO

AZIN

471

771

ISS

T H the MANIF BEEST PY H YOUERR ANT AND E YOU DIY WA LIF B everythi • How to attractth erap ngO W N O O K

ies to you’ve ever dreamed of boos

HEAL

t you

•

IM YO

EM U Embr OTIONS R ac for e sham self-coa deeper e nnec tion

r imm

S • BE MEANINGS nit THEIR •AND JO FA y AT FOR PERFECT SKIN CRYSTALS TELLING TONGUEIRL EY ’S ST REYOU? Plus! 5 SUPER-CH ARGERS TIP S SS TH E DA COACHES WHAT IS YOUR FO MEET THE MODERN LIFE 31/03/2021 R AU17:05 NI SH

•

magaz

E AD V

Tune in and dis to the mo on cov purpo er your se

Is this the ultimate energy solution?

PLUS TH E SE AS ON AL #1 NA TU RA RIT UA LS L AL TE TO AG E-P RN AT IV E TO RO OF HA RE TIN PP IN ES OL

| LI F

LuC nar yclin

MOON CYCLING

Rebalance your health and mood

Tap into your own intuition

•

ION

TOP WELLNESS ADVICE

MEDICINE WALKING

1-1

MAG

01X

ALTH

£5.99 MAY 21

£4.25

llness

ine

ICE

Why I’m no t afra to look my agid e

ISTI

AZIN

THER

Could AP your it heal all Y skin wo es?

tic we

Patsy Kensi t

HOL

SS M AG

10-M INUTE WELLN

SALT

SEE PAGE 52

AZINE.CO.UK

Lines are open Monday - Friday 8am - 6pm *Terms & Conditions apply. Products may vary. See online for details.

ws Mathe Meg Gets really

Ayur ESS homeoveda, sh QUIZ ia right pathy – whtsu, for yo ur bo at’s dy?

Celebrate your anxiety & RECLAIM POWER

NATURALHEALTHMAG

QUOTE: N101

YOU CAN ALSO RENEW YOUR SUBSCRIPTION USING THIS CODE

50+

Look RadiantHOLIST Live Longer G20a20’smhe echaIC ngers alth he roes Feel Better Defy your age with 10 holistic rituals

holis

| B EA

WEL LNE

0800 904 7000

IES

E C WELLNESS MAGAZIN THE UK’S TOP HOLISTI

giftstoyou.com/N101

MAY 2021

NATURAL HEALTH

RAP

TU MN

WA BE AU Y TY

issues for just

£19.99!*

Sustainable

SHOPPING Get autumn-ready with these warm and earthy tones

Skin Academy ZERO 100% Natural Replenishing Facial Oil, £12.99, feelunique.com

Amber Vegan Bucket Bag – Purity, £105, uk.mattandnat.com

110

Superfood Elderberry Tint, £6.99, drlipp.com

Fitzroy Bamboo Organic Cotton Printed Frill Neck Top, £49.95, wearethought.com

Yield Amber Glass French Press, £63, thetreety.co.uk Easy Dungaree Dress – Conker, £90, boden.co.uk

ILIA Beauty The Necessary Eyeshadow Palette – Warm Nude, £37, naturisimo.com

Personalised Gold Plated Acorn Necklace, £47, lilycharmed.com

naturalhealthwoman.com

Golden Lab, £3.95, theseedcardcompany.com

Nova Cognac Faux Leather Flat Knee High Boots, £360, beyond-skin.com

Belvoir Ginger Beer, £2.60, tesco.com

The Suffolk Fedora in Maroon (No Feather), £89, hicksandbrown.com

111

Butterflies and Bugs Plate, £17.95, emmabridgewater.co.uk

Unplug, £45, themuseslondon.co.uk

Terra Gold Hammered Hoops, £85, featherandchain.com

naturalhealthwoman.com

Choose a favourite indoor activity, such as reading or journalling, and take it outside into a quiet, green space

112

naturalhealthwoman.com

113

naturalhealthwoman.com

Dream a little dream

JANE ALEXANDER Our columnist explores the power of lucid dreaming

114

“Many swear it awakens their creativity and spirituality or simply enjoy it as the ultimate immersive experience”

• Keep a dream journal. Writing down your dreams on a regular basis makes you more aware of the dream state. • Practice reality testing. Every couple of hours during the day, ask yourself: ‘Am I dreaming?’ Check your hands – do they look normal? Pinch your nose – can you still breathe? If so, you’re dreaming. • Try WBTB (Wake Back To Bed). Set an alarm for five hours after your bedtime. When the alarm goes off, read a book for 30

minutes before falling back to sleep (when you’re more likely to lucid dream). • Set an intention to lucid dream. MILD (Mnemonic Induction of Lucid Dreams) is a technique created by Stephen LaBerge, PhD (lucidity.com). Think of a recent dream as you go to sleep, focusing on a ‘dream sign’, something strange that happened in the dream that wouldn’t happen in normal life. Set the intention that you will return to that dream when you sleep. Lucid dreaming allowed me to take control of my nightmares – it was a huge gift. Many swear it awakens their creativity and spirituality or simply enjoy it as the ultimate immersive experience. However, it’s controversial in sleep circles and not everyone is convinced lucid dreaming is a good idea. A study published in Frontiers in Psychology suggested that frequent lucid dreaming can potentially lead to disrupted sleep and tiredness. So, while it can be a useful technique, it’s one to treat with a certain amount of caution, particularly if you have sleep issues. Dream well – but also dream carefully.

JANE ALEXANDER Jane’s book Ancient Wisdom for Modern Living (Kyle Books, £14.99) is available now. Follow her on social media as @exmoorjane

naturalhealthwoman.com

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6874013/

hen I was a child I had horrific nightmares, waking up screaming nearly every night. As I got older my bad dreams decreased but they never went away entirely – I would still often wake up with my heart pounding, terrifying images flashing before my wide-open eyes. Then I heard about lucid dreaming – a technique that allows you to become conscious while in REM (dream) sleep. Apparently, it could help you take control of your dreams: it sounded like the answer to my prayers. One night, the magic happened. I was being chased by my usual monster and suddenly I was aware. This was a dream. I stopped running and turned and faced it. ‘What are you?’ I asked, and the monster changed into a man, an abuser from my childhood. I yelled at him, unleashing all my hurt and fury. ‘I don’t need this anymore,’ I said. Lucid dreaming has been dramatised in films like Inception and TV series like Netflix’s Behind Her Eyes. Curiously, it isn’t too uncommon – it’s estimated that around 55 percent of us have had a lucid dream. There are several techniques: