HOW TO BEAT HORMONE-RELATED HAIR LOSS ● Nutrition advice for thicker hair ● PLUS! New volumising tools & treatments
LOSE WEIGHT + BURN FAT FAST!
ER H S T R STA H T L A HE GOOD
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COLLAGEN DRINKS TO REDUCE WRINKLES
WHY DOING NOTHING
keeps you well! 19-PAGE SPECIAL
REDUCE STRESS TODAY
● Your gut-calming meal plan ● The mineral that relaxes you ● Expert chill-out tips & remedies
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Easy ways to bounce back rom anything
NOVEMBER 2019
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Welcome
November is Stress Awareness month so it’s a great time to look at how and where we can reduce the harmful effects of both physical and emotional stress on our bodies and minds. We’ll never be completely free from stressful events, situations and people, but what we can do is find ways to live with these stresses so we don’t feel so knocked off course by them and to maintain inner composure. I’m a great one for looking cool and calm on the surface – even Zen-like, I was once told! – yet I often feel like the proverbial swan: graceful on top yet underneath kicking like mad to stay afloat. Stress and anxiety were rife in my mid 20s, which despite what social media would have us believe, is actually a pretty challenging decade. It’s why I went to a Buddhist centre to learn both mindfulness and compassion meditation, although I’ll confess I didn’t do that good a job of keeping up with them. This November issue is therefore a good reminder to me, as it is to all us, that stress can be a real zapper of health and vitality, perhaps more so than eating bad foods or not exercising, as Dr Rangan Chatterjee once told me. As such, we’ve included a 19-page special section on stress, in which you’ll find articles on hormone-related hairloss (p64), which can most definitely be magnified by stress (especially when you pick your eyebrows, like I do!); how to eat for a calm and happy gut (p53), as what goes on in your belly has a huge influence on your what goes on in your brain, as well as how Scandi wellbeing trend ‘niksen’ (p68) can help you slow down. Cosy up and enjoy the issue!
Katy xx
Editor
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THE TOP SANTÉ MANIFESTO We believe every woman has the ability to maximise her health and beauty at any age, regardless of health history. With a balanced diet, effective exercise and a positive mindset, you can stay younger for longer, inside and out. We’ll bring you the latest information on wellbeing, fitness, food and beauty, empowering you to make informed choices now and for your future health. What’s gone before can’t be undone or redone, so let’s leave it in the past and focus on what can be changed today! We’re here to help you, one small step at a time.
team
Kelsey Publishing Ltd, The Granary, Downs Court, Yalding Hill, Yalding, Kent, ME18 6AL
(Samples to be sent to the Peterborough office) EDITORIAL Editor Katy Sunnassee Deputy Editor Yvonne Martin Art Director Jennifer Ratcliff With thanks to: Natalie Millman, Angela Kennedy, Larissa Chapman, Lisa Buckingham, Eva Gizowska, Helen Foster, Lizzy Dening, Sarah Rodrigues, Fiona Cumberpatch, Carly Hobbs, Chantelle Pattemore, Angela Kennedy, Sam Rice, Sue Parslow, Tom Critchell and Lily Smith. ADVERTISEMENT SALES Tandem Media Commercial Director Catherine Rowe, 01233 228750 catherine.rowe@tandemmedia.co.uk Account Managers India May, 01233 225357 india@tandemmedia.co.uk Ben Rayment, 01233 228752 ben@tandemmedia.co.uk PRODUCTION Tandem Media, topsante@tandemmedia.co.uk Production Manager Andy Welch 01233 220245 MANAGEMENT Chief Executive Steve Wright Chief Operating Officer Phil Weeden Managing Director Kevin McCormick Finance Director Joyce Parker-Sarioglu Retail Director Steve Brown HR and Operations Manager Charlotte Whittaker Senior Print Production Manager Nicola Pollard Print Production Manager Georgina Harris Print Production Controller Kelly Orriss Audience Development Manager Andy Cotton Subscription Marketing Manager Nick McIntosh Events Manager Kat Chappell SUBSCRIPTIONS ● 13 issues of Top Santé are published per annum ● UK annual subscription price: £50.70 ● Europe annual subscription price: £64 ● USA & Canada annual subscription price: £64 ● Rest of the World annual subscription price: £70 CONTACT US topsante.ed@kelsey.co.uk UK subscription and back issue orderline: 01959 543747 Overseas subscription orderline: 0044 (0) 1959 543747 Toll free USA subscription orderline: 1-888-777-0275 Customer service email address: subs@kelsey.co.uk Customer service and subscription postal address: Top Santé Customer Service Team Kelsey Publishing Ltd, Cudham Tithe Barn, Berry’s Hill, Cudham, Kent, TN16 3AG, UK Find current subscription offers at shop.kelsey.co.uk/topsante Buy back issues at shop.kelsey.co.uk/tsback Already a subscriber? Manage your subscription online at shop.kelsey.co.uk/myaccount DISTRIBUTION Seymour Distribution Ltd, 2 East Poultry Avenue, London, EC1A 9PT www.seymour.co.uk Tel: 020 7429 4000 PRINTING
Kelsey Media 2019 © all rights reserved. Kelsey Media is a trading name of Kelsey Publishing Ltd. Reproduction in whole or in part is forbidden except with permission in writing from the publishers. Note to contributors: articles submitted for consideration by the editor must be the original work of the author and not previously published. Where photographs are included, which are not the property of the contributor, permission to reproduce them must have been obtained from the owner of the copyright. The editor cannot guarantee a personal response to all letters and emails received. The views expressed in the magazine are not necessarily those of the Editor or the Publisher. Kelsey Publishing Ltd accepts no liability for products and services offered by third parties. Kelsey Media takes your personal data very seriously. For more information about our privacy policy, please visit https://www.kelsey.co.uk/privacy-policy/. If at any point you have any queries regarding Kelsey’s data policy you can email our Data Protection Officer at dpo@kelsey.co.uk. Information given is not a substitute for medical advice so ensure you check with your GP before making changes to your healthcare routine. Prices in Top Santé are correct at the time of going to press.
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NOVEMBER 2019
INSIDE THIS ISSUE... HEALTH
Deal with stress!
Our special section starts on page 49.
On the cover
17 Six easy ways to bounce back from anything. 33 Banish menopause symptoms. 45 Lose weight and burn fat fast. 49 Reduce stress today. 64 How to beat hormone-related hair loss. 68 Why doing nothing keeps you well. 78 Eight collagen drinks to reduce wrinkles.
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EVERY MONTH Your healthy start News and tips for November. 14 Ed’s edit Katy’s top picks – all in black. 85 Free for you Win a £6,000 skin gadget! 102 Ask the experts Good advice to help you. 111 Loving the healthy life Your letters and tips. 114 A word with... TV presenter Kirsty Gallacher. 09
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FRONT COVER: TWINKLE IMAGES.
17 Bounce back stronger Six ways to boost your resilience. 22 Liquid Vs Pills Get the lowdown on the best way to use vitamin supplements. 29 Let’s talk about... HHPs We look at how High Hazard Pesticides affect our food. 33 Let there be light A new therapy is working wonders for menopausal women. 36 Salve for the soul A yoga and hiking trip in Ireland brings true rejuvenation. 49 Nine ways to beat stress Tips to boost your happy hormone, dopamine. 53 Eat to feel calm Our meal plan eases stress by improving your gut health. 58 The mineral to help you chill Add magnesium to your routine for a more relaxed you. 61 My health 180 How one woman conquered her fear of life... and was set free. 64 Healthy, happy hair Avoid stress-related hair loss. 68 Daydreaming 2.0 Discover the benefits of niksen.
FITNESS
SUBSCRIBE TO TOP SANTÉ
40 Fitness news The latest kit and events for a fit and healthy November. 42 Exercise pain free Avoid injuries... and learn what to do if you’ve already got one! 45 The new way to work out You’ve tried HIIT, now say hello to HIRT, High Intensity Resistance Training.
... Or buy a subscription as a gift. It costs just £34.99 for 13 issues
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BEAUTY 72
74
78
82
Beauty news Mature skin creams and beauty advent calendars to try. Spotlight on Germany Discover how German brands combine natural ingredients with innovative technology. Better skin from within The number of collagen products is exploding, so how well do they work? Beauty toolkit Milk is the hero ingredient in these beautifying products for face, hair and body.
Delicious recipes to keep you feeling good this autumn. See page 96
FOOD 86
88
95
96 All you need to know about collagen See page 78
Food news Stay warm with hot chocolate and an easy vegan curry. Your bonfire feast Hearty recipes that won’t pile on the pounds. The Mindful Drinker We look at the relationship between alcohol and stress. Autumn eating Satisfying recipes from the ‘medicinal chef.’
A bonfire nig ht feast that will look after yo ur waistline. See page 88
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Y O U R H E A LT H Y
NOVEMBER
WORDS: LIZZY DENING. PHOTOGRAPHS: SHUTTERSTOCK, GETTY IMAGES AND TOM CRITCHELL.
Feel slim, stay flexible and find out about the latest sleep research this month.
TIME FOR TEA Nothing shifts that foggy 3pm feeling quite like a cuppa – and scientists agree! A study from the University of Singapore has discovered that regular tea drinkers have better organised brain regions (and therefore healthier cognitive function) than those who avoid it. Now the researchers are looking to find out whether tea can reduce cognitive decline.
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SNIFF SOME ZINGY LEMONS TO FEEL THIN!
Feeling negative about how you look? Go and sniff a lemon! It sounds strange, but research from the University of Sussex has connected certain smells with feelings about body image. While lemon scents make people feel thinner and lighter, vanilla fragrances left them feeling thicker and heavier. Something to keep in mind when you choose your next scented candle!
Feel supple and flexible If the colder weather has left you feeling sore and stiff, or you’ve been overdoing it at the gym, consider supporting your joints with a supplement. Vitabiotics Jointace Original (£10.15/30 from Boots or
jointace.com) contains glucosamine, chondroitin, ginger extract and vitamin C and is designed to protect your joints and muscles, and restore flexibility.
‘Autumn, the year’s last, loveliest smile.’
William Cullen Bryant
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WORRY LESS ABOUT STRESS
While we all know that too much stress takes a toll on body and mind, it turns out that a little bit is no bad thing. Research from the American Psychology Association has found that not only is stress unavoidable, but it can often play a helpful role in our lives. Stress occurs when we are operating at the edge of our abilities and pushing ourselves, which can build up our resilience for new challenges. It’s only a problem when it exceeds levels we can reasonably cope with, say the scientists, so if you’re feeling overwhelmed they recommend a trip to your GP. l Turn to page 49 for our stress special.
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NEWS | HEALTHY NOVEMBER
SMART SLEEPWEAR
Pyjamas are set for some serious technical updates in years to come, according to American experts. Nightwear will most likely be electronically active, and contain small devices to monitor our heart rates and breathing while we snooze, according to scientists at the University of Massachusetts. They’re currently developing ‘phyjamas’ made from physiological-sensing textiles, which collect data while still feeling as comfortable as normal PJs.
NAP FOR HEART HEALTH
Just in case you needed any extra incentive to have a midday nap, it turns out napping has been linked to a lower risk of heart disease and stroke, according to research published in the BMJ. Week-day naps not an option? The good news is you can get benefits from just one or two per week (and any more won’t make any difference) so schedule them in at the weekend. MAKE ROOM FOR MUSHROOMS
November is peak mushroom season in the UK, so it’s a great opportunity for casseroles, stews and stuffed portobellos. You’ll be doing the men in your life a favour at the same time, as mushrooms have been connected to a lower risk of prostate cancer. Japanese researchers have found that middle-aged and elderly mushroom eaters had a lower chance of developing the cancer, after studying a whopping 36,499 participants. Consumption once or twice a week was linked with an eight per cent lower risk, while three or more weekly portions reduced risk by 17 per cent. TOPSANTÉ 11
NEWS | HEALTHY NOVEMBER
APPY AND YOU KNOW IT
SkinVision Sometimes the simplest ideas are the best ones. SkinVision (£4.49 single use or £26.99 for a year) uses your phone’s camera as a mole checker – and the results are amazing. A new study from the Netherlands has shown that SkinVision has a sensitivity of 95 per cent in detecting the most common forms of skin cancer.
TOP OF THE PODS
The Health Code, by health and fitness YouTuber Sarah Day, and her photographer boyfriend Kurt Tilse is full of tips, tricks and hacks to improve your fitness, lifestyle, relationships and health. Recent episodes have covered plastic in the oceans, why you’re failing and how to stop making excuses.
READING LIST Relax, think better, eat well and more with the latest reads. The relaxing one Neal’s Yard Remedies Complete Massage, by Victoria Plum (£18.99, DK) This photo-led book will help you give a soothing massage. It shows you techniques including Swedish, shiatsu, reflexology and Thai. The thought-based one The School Of Life: An Emotional Education, introduced by Alain de Botton (£16.99, Hamish Hamilton) The School of Life books and workshops teach skills to help you lead a happy life. This volume includes how 12 TOPSANTÉ
to understand yourself and be more effective at work. The foodie one Veg, by Jamie Oliver (£26, Michael Joseph) More than 100 veg-based recipes from everyone’s favourite Essex boy. Try roasted bean burgers, amazing tomato curry and double corn salad – all from his TV series Meat-Free Meals. The energetic one Epic Runs of the World (£24.99, Lonely Planet) You’ll get inspiration from these 50 first
hand accounts of the world’s greatest running routes. It includes short city runs, country trails and challenging ultras. There’s something for all abilities in here. The colourful one The Little Book Of Colour, by Karen Haller (£10.99, Penguin Life) You might not realise it, but the colours you surround yourself with could be affecting your everyday mood and choices. An applied colour and design psychologist provides practical tips to use colour to transform your life. Facebook.com/TopSanteMagazine
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W ing NE ck tra re fib
Track calories & nutrients with the Nutracheck App
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Over 41,000 top reviews Winner of Health & Fitness App of the Year 2018. Discover why Nutracheck is the top-rated calorie counting app in the UK (with more downloads than Weight Watchers*). Download now.
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HEALTH | FAVOURITE THINGS
ED’
DIT
This issue, editor Katy selects and curates her current all-time favourite health and beauty finds in midnight black – just in time for Black Friday! SLIP INTO COMFORT
The Mahabis Flow Slippers (£79, mahabis.com) take lounging to a new, stylish level. With an adaptable foam footbed and ergonomic neoprene heel, which moulds to the contours of your foot, the shoes are lightweight, breathable, flexible and also have a durable sole so they can be worn both indoors and out.
Cook literally anything! No more hovering near the stove while trying to multitask and ending up burning dinner thanks to The Clever Chef (£69.99, drewandcole. com), which one-ups the humble slow cooker with 14 preprogrammed cooking functions. Simply add your ingredients, set it and get on with your day.
SCENT YOUR HOME Ashley & Co’s range of natural Home Perfume Reed Diffusers (£50, selfridges.com) are not only sleek and elegant but you can reuse the bottle, once empty, as a vase or pencil holder (as with the Evermore candle, see above). They come in six exotic fragrances, including Blossom & Gilt (shown) and Parakeets & Pearls. 14 TOPSANTÉ
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CANDLE OF CHOICE Evermore London Candles (£48, evermorelondon.com) are incredible as they scent an entire room even in the box! Made from sustainable rapeseed and soy wax, the candles are hand-poured into part-recycled glass jars. They’re free from toxins and phthalates and give a clean burn for 60 hours. Perfect for creating a cosy atmosphere on dark, winter nights.
Filorga’s new Global Repair Intensive Action Serum and Multi-Active Cream (both £85, debenhams.com) feature 24hr ‘Chrono’ tech for fab skin morning and night. Sign up to our newsletter at topsante.co.uk
SUPER SKINCARE MINIS D’ALCHÉMY’S Age Cancellation Booster Travel Pack (£45.45, dalchemyskincare.uk) includes a micellar cleansing water, intense skin repair oil and age cancellation booster, all of which are perfect for mature, oily and combination skin. All of the products in this range are waterless too, meaning no need for harsh preservatives.
✔
Y
BE
BE A SUGAR PLUM FAIRY! MOR’s nourishing Sugar Scrubs (£23, lookfantastic. ST com) contain sugar and natural oils for polished, silky smooth skin. The pomegranates-scented one is my fave as the sleek packaging looks classy in the bathroom and the mixture smells good enough to eat – try hard not to lick it!
BU
KEEP YOUR TEETH BRIGHT AND HEALTHY
The ProtectiveClean 6100 by Sonicare (£299.99, Philips.co.uk) features three cleaning modes – ‘clean’, ‘gum care’ and ‘white’ – as well as three intensity settings for a truly personalised brush. The model comes with two Optimal White heads, a travel case and charger, a pressure sensor and a BrushSync feature, which allows the brush to programme the most suitable cleaning mode and intensity setting, as well as remind you when the head needs replacing. TOPSANTÉ 15
Big Night Out Achieve party perfection in a flash
You’ve got the dress, shoes and bag sorted, now it’s time to decide on your beauty look for the perfect finishing touch. We have selected the best natural, organic and cruelty free make-up essentials to get you party ready.
100 % certified natural personal care Available from health stores and online.
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lavera. natural. effective. beautiful
HEALTH | MENTAL STRENGTH
R
ESILIENCE IS THE ability to adapt positively to significant adversity, trauma, threat, or a high-stress situation. However, it does not mean we will not feel distress – this would be unnatural. It’s about having a natural emotional response and then, in due course, bouncing back. How long it takes to recover depends on the individual and the circumstances. There is no right or wrong. Research shows that we often overestimate the effects of situations and underestimate how quickly we are able to adapt to them. Resilience is the ability to bounce back to the same level of happiness or life satisfaction as before the traumatic event. But we also have the ability to bounce up to a higher level of happiness, known as Post Traumatic Growth (PTG). If you have experienced a crisis in your life (and who hasn’t?), the following test will indicate the degree of change that occurred for you as a result. Whatever your score, take time to reflect on all you have been through, what you have had to overcome and what you are still trying to overcome.
BOUNCE
STRONGER!
Being resilient is the key to recovering from life’s little – or not so little – knock backs. Try our quiz from Deborah Smith’s new book Grow Your Own Happiness to discover your level of resilience and how to boost it. Sign up to our newsletter at topsante.co.uk
TOPSANTÉ 17
TAKE THE TEST…
Below are some statements you can apply to your difficult experience. Note down how you feel about each one and mark them according to the following scale: SCORE: 0 I did not experience this change as a result of my crisis 1 I experienced this change to a very small degree as a result of my crisis 2 I experienced this change to a small degree as a result of my crisis 3 I experienced this change to a moderate degree as a result of my crisis 4 I experienced this change to a great degree as a result of my crisis 5 I experienced this change to a very great degree as a result of my crisis 1 I changed my priorities about what is important in life 2 I have a greater appreciation for the value of my own life 3 I developed new interests 4 I have a greater feeling of self-reliance 5 I have a better understanding of spiritual matters 6 I more clearly see I can count on people in times of trouble 7 I established a new path for my life 8 I have a greater sense of closeness with others 9 I am more willing to express my emotions 10 I know better that I can handle difficulties 11 I am able to do better things with my life 12 I am better able to accept the way things work out 13 I can better appreciate each day 14 New opportunities are available, which wouldn’t have been otherwise 15 I have more compassion for others 16 I put more effort into my relationships 17 I am more likely to try to change things that need changing 18 I have a stronger spiritual belief 19 I discovered that I’m stronger than I thought I was 20 I learned a great deal about how wonderful people are 21 I better accept needing others
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HEALTH | MENTAL STRENGTH
Now, add up the scores and read on to discover how to interpret them. Between 0 and 21: Very low Recovering from trauma is very difficult and takes time. Practise self-compassion to help you cope; be gentle and kind to yourself. Sometimes just surviving is a massive accomplishment in itself – the PTG will come in due course. Between 22 and 42: Low You have achieved some PTG, which is fantastic. Commend yourself for what you have accomplished, recognise what you’ve been through and what it has taken to get to where you are now. When ready, you could continue to build on what you have started. Between 43 and 63: Medium The PTG is happening, and you are doing really well. Life is likely to be feeling a bit easier now, as your PTG is picking up momentum. Make sure you continue to take care of yourself to ensure you stay on track, moving in the right direction. Between 64 and 84: High PTG is being felt across the board – it might be helpful to see how you score in each category (see panel) to understand where you are flourishing. Take time to reflect on all you have achieved, and fully acknowledge and commend yourself for it. Between 85 and 105: Very high Wow, what you have achieved is amazing! Your life has fundamentally changed. You should be proud of yourself and all you have done. You are an inspiration to yourself and those who know you.
DIG DEEPER
The statements in the quiz can be categorised into different aspects of your life. Add up your scores in each category to gain a deeper understanding of where you are in each area.
CATEGORY 2: New possibilities Total your scores for questions 3, 7, 11, 14 and 17. Between 0 and 5 – Low Between 6 and 12 – Medium Between 13 and 19 – High Between 20 and 25 – Very high
CATEGORY 4: Spiritual change Total your scores for questions 5 and 18. Between 0 and 2 – Low Between 3 and 5 – Medium Between 6 and 8 – High Between 9 and 10 – Very high
CATEGORY 1: Relating to others Total your scores for questions 6, 8, 9, 15, 16, 20 and 21. Between 0 and 8 – Low Between 9 and 17 – Medium Between 18 and 26 – High Between 27 and 35 – Very high.
CATEGORY 3: Personal strengths Total your scores for questions 4, 10, 12 and 19. Between 0 and 4 – Low Between 5 and 10 – Medium Between 11 and 16 – High Between 17 and 20 – Very high
CATEGORY 5: Appreciation of life Total your scores for questions 1, 2 and 13. Between 0 and 3 – Low Between 4 and 7 – Medium Between 8 and 11 – High Between 12 and 15 – Very high.
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TOPSANTÉ 19
6
WAYS TO BOOST YOUR RESILIENCE
Try Deborah’s further tips for feeling strong and capable...
PLAN AHEAD Resilient people are more likely to plan for future events. This was demonstrated with the work of American developmental psychologist Dr Emmy Werner in Hawaii, where she researched resilience at the time of Hurricane Iniki in 1992. She observed that resilient people prepared better for the hurricane (by boarding up their windows and barricading their doors, for example), therefore reporting less damage.
AVOID BLACK AND WHITE THINKING Watch out for black and white thinking, for example categorising things as good/bad or right/wrong. Or (if you can) at the very least, try to soften the edges. Everything changes, nothing is permanent – this truth is reassuring when we are going through bad times, or when we are depressed or steeped in negativity, and it feels as though nothing will ever change and will always be this way. This is the nature of that particular mental state.
CULTIVATE A FLEXIBLE OUTLOOK How you view adversity can change your experience of the situation and your ability to be resilient. It’s best to avoid what is known as a ‘pessimistic explanatory style’, where a person has a fixed view on a situation. Somebody who adopts this style often doesn’t realise that several different viewpoints can be taken. The more rigidly a person views a situation, the more set they become in their position.
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RESPOND ACTIVELY An active response will mean you feel empowered, while a passive response is disempowering and means you are more likely to feel like a victim. If you can remain proactive, you will have a sense of control.
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HEALTH | MENTAL STRENGTH
DEVELOP A POSITIVE INNER VOICE Make sure your inner dialogue is supportive, understanding and encouraging. Commend yourself when you achieve something, no matter how small, and try to do this in the same way you would congratulate a friend. It’s astonishing how easily we minimise our own achievements.
ADD MEDITATION It’s important to be able to spot negative emotions before they get out of hand – like a forest fire. The more you develop in meditation, and therefore mindfulness, the more you will be able to feel whatever emotion arises, and make the choice to allow it to grow or put it out – whichever is the most beneficial thing to do.
Deborah Smith is the author of Grow Your Own Happiness, published this Autumn by Aster. (£12.99, octopusbooks.co.uk).
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TOPSANTÉ 21
LIQUID vs PILLS... With a plethora of vitamin sprays and gels entering the supplement market, we ask, are they better than the tablet form? Top SantĂŠ investigates.
22 TOPSANTÉ
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HEALTH | SUPPLEMENTS
IN FAVOUR OF LIQUIDS
1
Absorption: The main reason liquids, sprays or powders are said to be better than pills is absorption. To ensure you get all the nutrients within a pill-based supplement, that tablet has to fully dissolve in your stomach within about 30 minutes to ensure the nutrients get to your intestine in a form that can be absorbed. Every company tests this, but even so, independent tests in the US found around five per cent of tablets didn’t dissolve effectively – and the larger the pill the more likely this was. Because liquids and dissolved powders are already broken down, the theory is that they might be more bioavailable than pills. The key word here though is ‘might’. ‘I’m not aware of independent trials that prove this, as hydrochloric acid (stomach acid) is pretty powerful and will break down a well-formulated tablet,’ says nutritionist Ian Marber. The evidence on oral sprays, which see nutrients absorbed through the thin skin of the mouth, however, does show they work at least as well as tablets. A study in 2003 comparing people using sublingual B12 (which absorbs under the tongue) versus a B complex pill, found that both groups had the same rise in B12 levels at the trial’s end. Another trial on vitamin D found sprays were more effective than pills, with levels increasing twice as much in people using a spray for 30 days compared to those using a tablet.
WORDS: HELEN FOSTER. PHOTOGRAPHS: GETTY IMAGES.
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Better for those with impaired digestion: There are some groups of people for whom non-pill supplements might work better. ‘Levels of hydrochloric acid in your stomach fall as you get older, which might mean that non-pill supplements work better in the elderly,’ says Ian Marber. ‘ If you’re taking drugs such as PPIs that lower levels of stomach
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Vitamin D levels increase more from using a spray than a pill, according to one study. acid, you might also find you do better with a non-pill formulation,’ he adds. They might also be better if you also have an issue where your gut doesn’t absorb as effectively as it might, such as with coeliac or Crohn’s disease or after bariatric surgery. In the vitamin D trial, those with absorption issues saw levels rise by 2.6 times more from the spray than the pill.
3
Less irritation: Avoiding the gut or limiting time spent in it may have other benefits. Some forms of magnesium, for example, are known to upset the gastrointestinal tract but the theory is that by taking them in a liquid form, they spend less time there and may be less likely to trigger problems. Magnesium can also be absorbed through your skin and this has also been shown to raise levels higher than a traditional pill (turn to page 58 for more on the benefits of magnesium).
Liposomal is the big buzzword in non-pill supplements. It sees nutrients suspended in tiny fat bubbles which protect them from damage by stomach acids. The ingredients are released directly into your intestine where most nutrients are absorbed.
TOPSANTÉ 23
AGAINST LIQUID SUPPLEMENTS
1
Taste and formulation: ‘You can taste the ingredients in liquids and powders more than you can in a tablet and this can affect how much of a nutrient manufacturers might want to put into them,’ says nutritionist Suzie Sawyer (nutritionlifestyle.co.uk). ‘Minerals, for example, have a strong metallic taste, while B vitamins are very yeasty.’ This, says Suzie, might mean lower doses are used so as not to put off customers due to the taste, or, some nutrients might be left out altogether. It’s also a fairly limited market right now and not every nutrient is available in a non-pill form. Most no-pill supplements are single dose nutrients such as vitamin C or D, which is good for tackling specific deficiencies but not so good for the general health insurance that you get with a multi-vit.
2
Accuracy: With a tablet, so long as you take it properly, you know exactly how much you’re getting, but liquids and sprays can be tricky to measure and not mixing powders effectively could also see a lot left on the bottom of the cup, reducing the dose you take in.
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Better stability: ‘Liquids can also be less stable than tablets,’ says pharmacist Mike Wakeman from the Health Supplement Information Service. ‘They can go off much faster so it’s important that you use them quickly and store them well.’
5
LIQUID VITS TO TRY…
●●Better You Multivit Oral Spray, £9.95 (betteryou.com). Contains 14 vitamins and minerals including all the B vitamins and vitamin C. ●●Altrient C, £39.99 (victoriahealth.com). This 1000mg dose comes as a liposomal gel that you dissolve in water, Gwyneth Paltrow is a fan. They also do magnesium, B vitamins and glutathione. ●●Viridian Vitamin D Drops, (£12.46 viridian-nutrition. com). This will give you vegan-sourced vitamin D3 in just a few drops that you can add to water or, squirt directly into your mouth. ●●MaxiFocus Sublingual Drops (£26.99 (victoriahealth. com). Combines vitamins, minerals and herbal extracts in easy-to-use drops. ●●Higher Nature Vitamin B12 Sublingual Powder (£8.90 highernature.co.uk). To be absorbed from your stomach, B12 needs an ingredient called intrinsic factor, production of which can decline with age – taking B12 sublingually bypasses the need for intrinsic factor.
OURVERDICT
There’s definitely a case for providing nutrients in different forms, and while there’s no firm evidence that most of the new liquid forms are more effective at balancing nutrient levels than a well-made tablet, they aren’t worse either so take whichever you like best. The key point with any supplement is to take it regularly for best results. TS
24 TOPSANTÉ
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HEALTH | SUPPLEMENTS
The most effective supplements are ones that you take regularly, so choose what suits you! Sign up to our newsletter at topsante.co.uk
TOPSANTÉ 25
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DVERTISING PROMOTION
Discover how the ancient herb ginkgo biloba could help with a surprisingly common condition.
S P OT L
IGHT ON SUPPLEMENTS
WARMING UP WHAT IS RAYNAUD’S SYNDROME?
Thought to be caused by poor circulation to the extremities, Raynaud’s syndrome is typically characterized by cold and painful hands and feet, even at relatively mild temperatures. Cold weather can trigger an attack of Raynaud’s as well as emotional changes, stress or hormone changes. In an attack, hands and feet can remain cold for some time, can change colour and feel numb, tingly or painful. 28 TOPSANTÉ
WHAT HELPS SUFFERERS?
In additional to conventional medicines, nutritional supplementation is an alternative therapeutic approach. Ginkgo biloba – an extract from the leaves of the ancient ginkgo tree – is traditionally used to relieve the symptoms of Raynaud’s and has been shown to lower the number of attacks in clinical trials, versus a placebo. One proposed mechanism for this effect is its ability to support circulation.
EASING TINNITUS
Ginkgo biloba is traditionally used to relieve tinnitus – ringing, buzzing or humming in the ears – and has been Bio-Biloba is available from independent pharmacies, health food stores or online at pharmanord. co.uk.
shown to be an evidence-based treatment option when using a standardised supplement.
BRAIN HEALTH
Ginkgo biloba has been studied in various areas of brain health such as memory, age-related decline and concentration. One of the proposed actions for this benefit is that it can improve circulation to the brain.
WHY QUALITY COUNTS
A Ginkgo product that holds a traditional herbal registration (THR) licence shows it has the necessary quality assurance and documentation level to demonstrate safety. This is usually indicated with a THR symbol on the box. A Ginkgo product made under pharmaceutical control severely restricts the risk of contamination, as this is a strict level of quality assurance. Bio-Biloba from Pharma Nord is the only THR-licensed ginkgo available in the UK and is made to pharmaceutical standards. cebook.com/TopSanteMagazine
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PHOTOGRAPH: SHUTTERSTOCK. REFERENCES AVAILABLE ON REQUEST.
A
S WE HEAD INTO November, many people struggle with the colder weather. However, you may be suffering from a condition without knowing it. Raynaud’s syndrome (or Raynaud’s phenomenon) is thought to affect up to one in six people in the UK, making it as common as arthritis or hay fever. However, many of us have never heard of it and an estimated 80 per cent of sufferers don’t even know they have it.
HEALTH | PESTICIDES
LET’S TALK ABOUT
HHPs Modern food farming relies on pesticides for high crop yields. But what are the health implications of these chemicals?
T
HINK ABOUT THE crunch of an apple, the scent of an orange, the sweetness of peas and the juiciness of tomatoes. Tempting textures and appealing colours of fruit and vegetables are meant to make your mouth water because they are good for your health. Eating five or more portions daily provides vitamins, minerals and fibre, which can reduce your risk of heart disease, stroke and some types of cancer. But not all fruit and veg are as healthy as they seem... Many contain pesticide residues – around 57 per cent containing at least one chemical residue, according to lastest figures from the government watchdog Committee on Pesticide Residues in Food. These chemicals are within food at a systemic level, so washing, peeling, cooking or freezing won’t remove them. A small percentage of foods (3.8 per cent) was found to exceed the maximum residue levels (MRL). And, we’re told, any residue below the MRL ‘should not cause harm to consumers’, according to the Committee. However, scientific understanding of the health risks of pesticides is constantly evolving, and some
substances once thought safe are now being labelled “high hazard pesticides” or HHPs. ‘Pesticides initially considered safe and used for years have eventually been found to be very toxic, as research mounts up against them,’ says Louise Payton of the Soil Association (soilassociation.org).
substances are not immediately recognised as hazardous,’ says Louise.
WHAT ARE HHPS?
The World Health Organisation (WHO) defines HHPs as having acute and/or toxic effects to humans. UK charity Pesticide Action Network (PAN) publishes a list of HHPs, which is regularly updated and available at pan-uk.org. Pesticides on the list have been classified by internationally recognised health authorities as probably causing harm to health in various ways, including long-term hazards related to cancer, birth defects and reproductive harm, or disruption of hormones. Although dozens have been banned or restricted, many hazardous substances remain in widespread use in the UK and all over the world, according to PAN, because of poor regulation and pressure from the pesticide industry. So they could end up on your dinner plate.
WORDS: ANGELA KENNEDY. ILLUSTRATIONS: SHUTTERSTOCK.
‘Pesticides once considered safe are now being labelled as highly hazardous.’
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‘Neonicotinoids are a clear example of this. They went through the regulatory process and were ruled safe. Yet, years later, research has revealed that’s not the case and they have just been banned.’ Neonicotinoids are a class of pesticides used for decades on fruit, veg and cereal crops. In 2018, the three main types of neonicotinoids were banned in the EU, as scientific studies suggested the substances were causing a big decline in bee populations. Now evidence is emerging that neonicotinoids may also harm human health by impairing the function of the nervous system. ‘The problem is that many harmful
DANGERS OF GLYPHOSATE
Glyphosate is on PAN’s HHP list. This herbicide kills weeds around crops such as wheat and oats. It’s also used in the UK to keep weeds under control in parks, playgrounds, pavements and
TOPSANTÉ 29
schools, and is available to buy in garden centres under the brand name Roundup. ‘Glyphosate is one of the most commonly used pesticides in the world. It’s often sprayed on wheat seeds, so it can end up in bread. Research suggests it might be an endocrine disruptor and is also classed as a probable human carcinogen by the WHO. Acceptable daily limit (ADL) legislation is meant to protect consumers from pesticide toxicity, but the testing doesn’t track long-term effects. ‘In the UK, each pesticide undergoes testing to come up with an acceptable daily limit to establish what level is safe in food. Limits vary for each pesticide. However, ADL testing might follow a group of rats fed pesticides for only a couple of weeks. They would be examined for any toxic effects. ‘But this short-term study would miss long-term health hazards, such as endocrine disruption or cancers. Humans have been eating food containing pesticide residues for decades, not just for a couple of weeks. The safety testing is not comprehensive enough,’ says Louise. This uncertainty is magnified because about one third of fruit and vegetables consumed in the UK contain not just one but multiple residues, with some items containing traces of up to 14 different pesticides, according to new report The Cocktail Effect, put together by PAN UK and the Soil Association. ‘Pesticides are safety tested in
isolation. But we are exposed to multiple pesticides in our diet – often all at once from a single food source,’ says Louise. So it’s not just a case of whether one pesticide poses a risk to health, but how they might interact when combined. It’s a complex issue and we don’t yet have the answers.’
ENVIRONMENTAL DAMAGE Neonicotinoids are sub-lethal to bees and other pollinators, meaning the chemicals don’t immediately kill them but they disable the insects. This leads to weakened bee colonies, yet about one third of the food we eat is reliant on pollination by bees. ‘HHPs can leech into rivers, streams, soil and hedgerows to contaminate the environment and the insects within it. So even when a HHP, such as neonicotinoids, is banned, it will remain within our environment. For how long, we don’t know. Once it’s in the soil it can get into any plant. Farmers are not to blame; they are just part of a system that needs reform,’ says Louise. The way forward could be ecological farming, which is similar to and compatible with organic farming, but takes it a step further, based on principles including sustainability. So, despite the challenges ahead, the message for the future is uplifting. ‘It’s highly possible to remove chemicals from mainstream farming, eventually, and to shift to ecological farming systems. To do this, authorities need to invest in ecological solutions rather than chemicals,’ says Louise.
4 WAYS TO REDUCE HHP EXPOSURE
1
EAT ORGANIC Of the 490 pesticides used in conventional farming, only 28 are used in organic farming, and these are mainly natural substances with no or low toxicological effects. They include: spearmint oil, iron, citronella and vegetable oils.
2
GROW YOUR OWN This is a great way to avoid pesticides, as long as you never use weed killer or insecticides. You can grow in containers if you don’t have access to a garden. Try herbs, broad beans, peas, radishes, rocket, chillies, peppers, spinach and tomatoes, which do well in containers. Get tips at rhs.org.uk/advice.
3
STOP PESTS AND DISEASE NATURALLY You can encourage beneficial wildlife into your garden to kill off pests. For instance, ladybirds will get rid of an aphid infestation on roses. You can also manage plant diseases naturally. Visit growveg.co.uk for more info.
4
BECOME AN ACTIVIST Join the movement to get councils to stop using pesticides in community areas, such as parks, pavements and schools. Glastonbury, Lewes, Hammersmith and Fulham have committed to becoming pesticide-free in council-run public spaces. Sign up at pan-uk.org/pesticide-free. ■ Visit topsante.co.uk to read more about the issue. TS
30 TOPSANTÉ
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Need to Lose Weight once & for all? An Interview with Rachel Ricketts, a Leading Weight Loss Consultant. Why is The Metabolic Weight Loss Programme so successful?
Rachel is delighted to be celebrating
her 17th year as a weight loss consultant, having helped thousands of people to successfully lose weight. Owing to the outstanding success of Rachel’s approach and her highly workable Metabolic Weight Loss Programme, she has become a leading UK weight loss consultant.
‘The programme is not a quick-fix or faddy diet. It uses a step-by-step approach, taking you from the way you are eating to another way, so that you can comfortably lose and maintain your weight. It is structured, easy to follow and tailored for individual needs as required. Clients time after time say that they are not hungry and not struggling with cravings.’
Rachel, how does it feel like having helped so many people? ‘My job satisfaction is more than I could ever have expected - I see daily just how life changing it is for someone when they have finally lost their weight. As I had a weight problem myself in the past, I am only too aware of how being overweight can affect one’s life.’
How do you keep your clients motivated while they’re on the programme?
What is the typical type of person that comes to you?
Rachel Ricketts, Weight Loss Consultant
‘By the time most of our clients reach us, they have done faddy diets, been to diet clubs, lived off diet shakes, taken slimming pills etc., and gone from one diet to another, getting more and more confused. Many are worried about health issues due to being overweight and are looking for something that will finally help them lose weight once and for all.
No matter how hard you have tried in the past, The Metabolic Weight Loss Programme could just be the answer to resolving your weight problem once and for all.
We are so often told we are their last chance. Our hundreds of hand written testimonials, independent reviews, videos and before and after photos, show just what can be achieved with the Metabolic Weight Loss Programme.’
“
”
‘Many of our clients report an average weight loss of 7-14lbs. a month, which as you imagine is very welcomed! Those who have an underactive thyroid can also fall in this weight loss range. They feel so much better with their health, well-being improvements and increased energy levels. Getting into clothes that they thought they would never be able to wear again is very welcomed!’
What does your support consist of? ‘Consultations are either in person or by phone, with email support as needed. We always take a positive and non-judgmental approach, which is much appreciated! We have clients throughout the UK and overseas - so distance is no object! So many times, clients say that they couldn’t have lost their weight without our invaluable support.’
Call now for a free consultation
01342 327396
www.rachelrickettsweightloss.co.uk
HEALTH | MENOPAUSE
A
NEW-TO-THE-UK therapy is making waves, thanks to women experiencing drastic reductions in menopause symptoms. Luxopuncture, which originates from France, not only helps to calm fluctuating hormones but it’s also being credited for shifting stubborn weight, which can creep on during menopause. The nonhormonal, non-invasive treatment was developed in France around 25 years ago, where it’s hugely popular with women who use it to treat not
WORDS: EVA GIZOWSKA. PHOTOGRAPHS: GETTY IMAGES.
L
Meno matters
ere be
LIGHT! To reduce hot flushes, anxiety, depression and mood swings as well as possibly shed a few pounds, Luxopuncture could be the answer to your prayers.
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TOPSANTÉ 33
only menopausal symptoms but also to aid weight loss, relaxation and general good health. ‘Luxopuncture was created by acupuncturists,’ says Colchester-based practitioner Anne Claydon (luxopunctureclinic.co.uk). ‘It is based on the same principles as acupuncture and auriculotherapy (ear acupuncture) but, with Luxopuncture, instead of using needles, the practitioner uses a laser (infra-red beam of light) to stimulate pressure points. It’s totally painless with no penetration of the skin.’ According to Chinese medicine, acupuncture stimulates the free flow of energy through the body, undoing blocks and rebalancing areas of stagnation. In a recent Danish study (BMJ Open, 2018) of 70 women with moderate to severe menopause symptoms, acupuncture once a week for five weeks was shown to help reduce hot flushes, night sweats, sleep disturbances and emotional imbalances. And Luxopuncture, working along the same principles as its needle-based cousin, can offer the same benefits minus the skin pricks.
MONITORING PROGRESS
‘When someone comes to me for the fi rst time, we talk about their symptoms,’ says Anne. ‘For some it might be hot flushes, night sweats and insomnia, for others mood swings, anxiety, or depression. Every woman is different. I also ask women to give problematic symptoms a score. It’s a good way to monitor improvements with each session. A treatment lasts around 30-40 minutes and begins with auriculotherapy, using the light beam to stimulate acupoints on the ear, which helps to induce a state of
‘I’ve seen women come in feeling desperate and end their sessions like new women.’ 34 TOPSANTÉ
relaxation. ‘I then work on points around the body, spending 20 to 40 seconds on each one. The energy generated by the infrared beam is transferred to the nerve endings of pressure points. This stimulates the nervous system and helps to rebalance the hormonal system, compensating for any lack of oestrogen and progesterone.’
BALANCING YOUR BODY
As well as working on the hormonal system, Luxopuncture also works on the neuro-hormones, promoting the release of feelgood chemicals, leading to an increased sense of wellbeing, calmness, serenity and emotional balance. ‘Basically, your behaviour is affected by four essential hormones: serotonin, dopamine, melatonin and endorphins. When these are low or out of balance, it can lead to low mood, compulsive behaviours such as over eating or smoking, and sleep issues. Luxopuncture can help to eliminate or considerably reduce these disorders, helping improve mood and ability to cope with stress,’ says Anne. For best results, she recommends a course of seven sessions over six weeks. Most women start to see improvements after the third or fourth time, she says. After that, patients can go back for monthly top ups or wait longer. ‘The effects of Luxopuncture can be life changing. I’ve seen women come in feeling totally desperate due to their menopausal symptoms, and end their sessions like new women.’
WEIGHT LOSS BENEFITS
Anne has experienced the benefits of Luxopuncture fi rst hand, which is what spurred her on to train in it. ‘When I fi rst started going through perimenopause a few years ago, one of my symptoms was weight gain. With Luxopuncture I was able to lose 22lbs in two months. I went from just over 11 stone to 9 stone 6lbs. Luxopuncture helps to suppress appetite and food cravings. It has also helped me on an emotional level. I’m naturally a perfectionist and a worrier. Now, I fi nd it much easier to be mindful, and live in the moment.’
‘M Y HO T F LUSH ES A B AT E D A F T E R T WO SE S SIONS.’ Debbie Lawes, 44, from Essex, is married, has three teenagers and runs a dog-boarding centre.
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HEALTH | MENOPAUSE
‘I’m actually quite young to be going through menopause but my mum was over and done with it by 43, so early menopause obviously runs in the family. I first started having Luxopuncture with Anne a year ago. I had terrible insomnia and hot flushes where I would feel a flood of heat right throughout my body from my head down. ‘I was also very forgetful, emotional and short-fused. My irritability was made worse by the lack of sleep. I was beside myself. I didn’t want to take HRT. I knew I wanted to either go down the herbal route or try something else holistic and then somebody recommended Anne. When I first met her, I was so emotional I just said, “You need to start
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something today!” so she did. I had seven sessions in all. But, within the second one I started to notice a reduction in the hot flushes. To begin with my sleep wasn’t great but that improved gradually with each treatment. I have no problems sleeping now. My mood improved too. It was just amazing. I felt so much calmer and happier. ‘I still see Anne about every five weeks. Luxopuncture really helps to keep my symptoms at bay. My husband has noticed a difference in me too. I can’t believe how something so simple has totally transformed the way I feel. I love this treatment and I’d recommend it to anyone who is having a difficult time with menopause.’ TS
TOPSANTÉ 35
SALVE FOR THE SOUL
Counter stress and feel refreshed with a hiking and yoga retreat in the beautiful wilderness of Southern Ireland, says Fiona Cumberpatch.
36 TOPSANTÉ
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HEALTH | TRAVEL
P
ADDING BAREFOOT into the yoga studio at The Cliffs of Moher Retreat in Co.Clare, Ireland, at 7.30am is like entering a cocoon of calm. Warm, and faintly scented with Palo Santo, a woody incense, the light-flooded studio with its dramatic glass wall overlooking Liscannor Bay, feels so safe that I sense my shoulders relaxing downwards before I even sit on my mat. For the next four days, I start the morning here with a 20-minute guided meditation, followed by an hour of invigorating yoga, aimed at lengthening, stretching, and strengthening muscles, which prepare my body for a day of brisk hiking, mindfulness and relaxation. I arrive at the midweek Connect to Nature Yoga and Hiking Retreat on a Monday afternoon, stepping off a country bus into a small lane in the middle of rolling green pastures and crooked stone walls. White farmhouses nestle into the landscape and contented-looking cows and ponies munch the lush grass. It’s an easy 10-minute stroll from the bus stop along the wildflower-fringed route to the Retreat – a collection of five historic converted farmhouses that accommodate up to 26 guests.
A ROOM WITH A VIEW
I’d been hoping for a room with a sea view – and I get a corker. I can watch the wild Atlantic from my bed. The en-suite room is simply but luxuriously furnished with a mix of vintage and modern style, light colours and funky paintings and prints. After settling in, we’re welcomed by our host and teacher Dearbhla Glynn, and Spanish chef Jaime Gonzalez, who had prepared a flower-strewn platter of lemon polenta cake, power balls and fragrant fruit tea made with fresh berries. Softly spoken Dearbhla explains the rules – in summary: there aren’t any, apart from the fact that we shouldn’t wear shoes on the carpets. The timetable is voluntary. But who wouldn’t want to take part? As well as the beautifully invigorating morning yoga sessions, Sign up to our newsletter at topsante.co.uk
TOPSANTÉ 37
there is a guided hike every day at 10am, followed by lunch. Afternoons are free to explore, take a dip in the wood-fired hot tub – or ocean if you’re feeling brave – or a session in the sauna. There’s a 90-minute yoga class at around 5pm, which concentrates on Yin and Restorative Yoga, aimed at relaxing and calming the nervous system. Supper is at 6.30pm, and might be black-eyed pea, tomato and coconut curry with black rice, roast carrots, cashews and coriander, followed by sweet potato, chocolate and almond cake.
FABULOUS FOOD
As a yoga newbie, I’m concerned I might struggle to keep up, but Dearbhla tailors the programme for every level. When the routine becomes too challenging (which is rare), we adopt child’s pose. The morning session is followed immediately by a vegetarian breakfast in an open plan kitchendiner. Two long wooden communal tables, simply adorned with jars of wildflowers, make a sociable place to sit with other guests and enjoy delicious help-yourself food overseen by head chef Martha O’Brien. This includes porridge with berry compote, seeds and honey, boiled eggs, homemade bread, and thick slices of local goats’ cheese and fruit salad. There is endless fresh coffee, tea in compostable, reusable bags, herbal teas, fresh ginger and lemon, and kombucha.
hikes, a minibus takes us to the start of a walk, each one different. After the first spectacular clifftop experience, the second day finds us exploring the eerie limestone landscape of The Burren, a world-renowned nature reserve, famous for its rare wild orchids. A gentle ascent leads to flat planes of rock, criss-crossed with stone walls, and clusters of tiny yellow flowers growing in the crevices. Then we drop down into the valley, winding along a lush, green lane, spotting flowers, birds and wild goats.
ENJOYING SOLITUDE
Back at the retreat, lunch is another veggie feast, this time of gluten-free basil and tomato tart, and a salad grown in the organic garden, served with sunshine dressing (see panel below, right). Afterwards, I slide into the hot tub with a sea view, watching hares play in the fields. Many guests visit by themselves (there is an international mix). You can socialise in one of three comfortable lounges, each with a roaring fire, or you can find a spot to simply sit peacefully alone. The 5pm yoga class is my favourite time of day. Dearbhla’s blend of restorative yoga mixed with Celtic spirituality and a dash of poetry has me melting into my mat. The Savasana, a relaxing pose at the end of the session, feels positively healing. As we lay on our backs, Dearbhla tucks blankets around our feet and applies a light pressure on heads and shoulders with her fingertips. If it hadn’t been for the musical sound of the Tibetan Singing Bowl calling us back to the present, I might well have slept the whole night there. By the final morning, with early yoga and a hearty brunch to send us on our way, that tension and stress I had been storing up has all but washed away, just as easily as the waves on the beach below.
This stretch of the Wild Atlantic Way is the perfect place to connect with nature.
WALKING THE WILD WAY
On the first day, a minibus takes us to the start of a walk leading to the 120m-high Cliffs of Moher, a noted tourist attraction. This stretch of the Wild Atlantic Way is the perfect place to connect with nature, spotting tiny wild flowers nestled in the grass, listening to birdsong, and looking for orange-beaked puffins on the cliff face. For two out of our three 38 TOPSANTÉ
Fiona walks the Wild Atlantic Way during the stay.
Fiona in the ocean-fronted yoga studio.
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HEALTH | TRAVEL
3
CALMING YOGA POSES
When life feels stressful, try these moves.
l Seated Forward Fold Sit on the floor, legs in front of you. Fold forward at your hips and hold the arches of your feet, one in each hand. Lower your chest towards your legs. Hold for five slow breaths. l Child’s Pose Kneeling on the floor, lean forward, spread your knees wide and keep your big toes touching. Rest your buttocks on your heels and rest your torso between your thighs, resting your forehead on the floor. Keep arms long and extended at your sides, palms upwards. Hold for a minute.
A beautiful view along the Wild Atlantic Way.
SALAD LEAVES WITH SUNSHINE DRESSING Cliffs of Moher Retreat sources many of its vegetables and herbs from its organic garden, including some delicious daily salads. Try this: blend together 4tbsp olive oil, the juice and zest of 2 lemons, 1 clove of garlic, 1tbps honey, 1tbsp turmeric, a quarter of an avocado and a pinch of salt. Drizzle over a bowl of fresh salad leaves.
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l Cat/Cow Poses Start on all fours with shoulders over wrists, and hips above knees. Take a slow inhale; on the exhale, round your spine and drop your head towards the floor (this is the ‘cat’). Inhale, lift your head, chest and tailbone to the ceiling as you arch your back (the ‘cow’). Repeat until you feel your spine moving comfortably.
l The cost of a four-night all-inclusive Midweek Connect to Nature Yoga and Hiking Retreat starts at £680 for a shared ‘quad’ room and goes up to £945 for a single en-suite room. Weekend Retreats are from £335-£467, including all meals, classes and hikes. Flights and transfers are not included. Aer Lingus flies to Shannon Airport from Heathrow Terminal 3. Visit aerlingus.com. Transfer from Shannon airport to the Retreat by local taxi is 90 euros, or by bus, 18 euros (change at Ennis). Visit buseireann.ie. TS TOPSANTÉ 39
FITNESS
Invest in new lightweight walking boots and a sports bra that keeps you cosy, plus dance, run and swim yourself fit!
WALK THIS WAY
If you’ve ever wanted something in between a trainer and a walking boot, look no further than KEEN’s new Explore Mid waterproof boots (£100, keenfootwear.com). Lightweight and flexible, they’re supportive and have all-terrain rubber that suits any weather.
YOUR EVENTS DIARY 1 The Queen Elizabeth Olympic Park is ●
hosting a Marathon Swim event on November 9 and 10. Distances vary from 1K to a whopping 10K (400 lengths of a standard 25m pool!). 0, marathonswims.com 2 Get fit while having fun – ●
and raising money for men’s health – with the MoRunning eries of events. There are 24 cross the country of different stances. Prices from £16.50, it mo-running.com. Try Ragdale Hall’s Dancercise ak, November 28-30. Over two-night stay you’ll try a e of styles. From £364, visit alehall.co.uk for more info.
40 TOPSANTÉ
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ALL WASHED UP!
WORDS: LIZZY DENING. *STUDY PRESENTED AT THE EUROPEAN SOCIETY OF CARDIOLOGY IN AUGUST. PHOTOGRAPHS: GETTY IMAGES.
In one of the strangest scientific discoveries of recent months, experts are now saying that using mouthwash immediately after working out can stop some of the benefits of exercise! The ability of exercise to lower your blood pressure can be reduced by the use of antibacterial mouthwash within two hours of exercising. This is thought to demonstrate the importance of mouth bacteria for heart health. We say skip the antibac mouthwash in favour of a swill with coconut oil instead.
KEEP COSY
20
years of a sedentary lifestyle can double your risk of early death*
If your yoga studio is on the chilly side this ODLO Pure Ceram Bralette (£35, odl could be a good inve It has innovative the fabric technology t generate up to thre degrees more warm than other fabric without extra weight or bul
TOPSANTÉ 41
Exercise
PAIN-FREE! Getting an injury can really stop your fitness routine in its tracks. Here’s how to avoid it… and some tips for making a quick recovery if you do hurt yourself.
FEET
I
F YOU’VE SETTLED INTO A FITNESS routine, the last thing you need is having your plans scuppered by an injury. But there’s lots of action you can take to avoid one. ‘One of the best ways to prevent exercise-related injuries is to make sure you’re using proper form and technique. This will ensure you’re recruiting all of the right muscle groups for the exercise so that no one part of your body is overcompensating,’ says David Wiener, training specialist at fitness app Freeletics (freeletics.com). ‘Rest days are another way to help prevent injury, giving your body time to recuperate after an intense training session and letting your muscles repair.’ Here we investigate how to prevent and treat some common complaints – but of course if you’re worried you should first visit your GP or a physiotherapist. 42 TOPSANTÉ
Stay safe: As many runners will know, pounding the pavement can lead to serious foot pain – in particular the dreaded plantar fasciitis, or heel pain, which is thought to affect 10 per cent of us at some point. ‘High impact exercises can create forces which are up to 20 times your weight, and just a couple of places you will feel these are your feet and your knees,’ says David. ‘Activities such as running, aerobics or tennis where you’re bouncing around on hard surfaces can cause foot pain.’ The main way to avoid developing plantar fasciitis is to have your gait analysed at a sports shop (many offer this for free) to help you buy suitable trainers. It’s also worth building up your mileage slowly – the couch to 5K app is a great resource to stop newbies from getting carried away. Take action: People are somewhat divided on treatments for plantar fasciitis – many swear by rolling the foot with a golf ball or a frozen water bottle. Some physios
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FITNESS | INJURIES
WORDS: LIZZY DENING. PHOTOGRAPHS: GETTY IMAGES.
KNEES
Stay safe: Knee injuries are particularly common in people who do high intensity exercises. Loui Fazakerley, a personal trainer at Third Space London, recommends strengthening your glutes. ‘This will generally help to stabilise the knee joint and reduce the risk of injury. Try side lying clams,’ he says. Lie down on your side, feet and hips stacked, legs bent at 90 degrees and head supported by your lower arm. Keeping your abs engaged and feet together, raise your top knee as far as possible without rotating your hip. Hold for a second, squeezing your glutes, then lower and repeat 20 times on each side.
LOWER BACK Take action: Firstly, if you can afford it, get yourself to a physiotherapist. A US study found that physio can be as effective as surgery for knee injuries. In the meantime, pop on Boots Advanced Adjustable Knee Support (£17.99, boots.com) which supports without restricting your movements. Keep moving: Keep things low-impact to avoid putting more strain on your knees. ‘Movement incorporating jumping is not recommended if you have knee problems. Walking can be a good option as it’s lower impact than running or jogging,’ says David.
An injury in one part of the body can be brought on by a weakness in another area altogether. recommend heel raises as a way to stretch the fascia muscle and build calf strength too. Try one-legged calf raises on a step, with your heels hanging over the end – around 30 each side per day. In the meantime, soothe aching feet with a pair of Oofos Ooriginal flip-flops (£43, oofos.co.uk), which use special technology to cradle your arches, and are seriously comfortable. Strive Footwear also does arch-supporting shoes that help some people with plantar fasciitis, yet there’s no compromise on style. We love the Milan loafers in Anthracite (£69.95, strivefootwear.com). Keep moving: ‘If you suffer from a foot injury, swimming is a good option as its non-weight bearing and low impact,’ says David. ‘You can also modify many moves to make sure you’re evenly balancing your weight (speak to a physio or personal trainer) but if pain persists it’s advisable to stick to non-weight bearing activities such as cycling or rowing.’
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Stay safe: Lower back injuries are often caused by a weak core. ‘If your core is weak, in a move like the sit up, your lower back will be doing the majority of the work, which could harm your back,’ says David. ‘Dynamic exercises such as burpees could also result in your lower back compensating for weaker muscle groups.’ But back injuries don’t always begin in the gym. ‘Spending long periods of time sitting down with bad posture can also be a major reason too. So have an awareness of your posture and try to improve your seating arrangements both at home and at work,’ says Loui. Take action: If you’re left feeling tender after a workout, try Deep Freeze Pain Relief Cold Spray (£4, deepfreeze.co.uk) to calm injuries. It’s great for sprains, sore muscles and joint pain. ‘Gentle knee-to-chest stretches on the floor or a yoga mat can also help to elongate the lower back, relieving tension,’ says David. Keep moving: Yoga and Pilates are great to help you relieve tension in a stiff back as well as strengthening your core to avoid repeat injuries. ‘Strengthen your core with floor-based exercises like front planks, side planks and glute bridges to help strengthen the muscles of the lumbo pelvic hip complex (the core) which are responsible for stabilising the spine,’ says Loui.
TopSanté PROMOTION Natural pain relief to the rescue! Exercise injuries are a common occurrence but many people automatically reach for NSAIDs, i.e. ibuprofen, despite the possible side effects. Next time try Traumeel. It’s the only 100 per cent natural treatment supported by clinical studies that’s proven to be safe and equally as effective as conventional medicine. Traumeel brings together natural ingredients that target inflammation and pro works to restore balan and the whole family use it too. Find out m traumeel.com and bu online at ainsworths. com, helios.co.uk and vivomed.com.
TOPSANTÉ 43
100% Natural Traumeel® for effective pain relief Traumeel® is the only 100% natural treatment supported by clinical studies1 to prove its efficacy and safety in relieving symptoms such as pain and swelling from sprains, muscular strains and bruising. Traumeel® doesn’t just mask pain. It brings together 14 natural ingredients, with known beneficial effects on the healing process, including achillea, arnica, bellis (daisy), calendula and witch hazel to which target inflammation and promote swift recovery.
1 Ref: González de Vega C, Speed C, Wolfarth B, González J. Traumeel vs. diclofenac for reducing pain and improving ankle mobility after acute ankle sprain: A multicentre, randomized, blinded, controlled and non-inferiority trial. Int J Clin Pract 2013;67(10): 979–989. Doi: 10.1111/ijcp.12219
Suitable for adults and children over 2 years
Order direct from: www.ainsworths.com www.helios.co.uk www.vivomed.com or ask your pharmacist For more information: www.traumeel.com
FITNESS | RESISTANCE TRAINING
W
HAT IF we told you that doing resistance exercise for just 15 minutes, two or three times a week, would transform your body and mind? Enter HIRT – or high-intensity resistance training. You might already be familiar with its cousin, HIIT (high-intensity interval training) b t HIRT i the current buzzword circles. what exactly is it how does it differ
way to work out You’ve heard of HIIT, now say hello to HIRT, the resistance training method to make you stronger, fitter and more confident.
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TOPSANTÉ 45
from HIIT? Resistance exercise means exercise using either hand weights or your own bodyweight, so all of the exercises within a HIRT workout would use either of these, whereas HIIT is more about cardiovascular exercises, such as star jumps or running on the spot. The interval concept is the same – repeating a set of exercises on a loop with a period of work, followed by a short period of rest. The overall time is usually between 12 and 20 minutes, so it’s the perfect choice if you’re short on time. The weights used are light (1kg-3kg), so you can do a high number of reps within the time given. Because the weights are light and the reps are high, it results in lean muscle without bulk.
Why choose hIRT?
‘Because you’re focusing on muscle, you’ll burn fat and develop lean muscle faster,’ says Tiffiny Hall, a top Australian personal trainer and specialist in HIRT. But isn’t cardio important, we hear you ask? That’s the joy of HIRT – because the reps are high and the intensity is high, your heart rate will rise and you’ll be out of breath, so it gives you a great cardiovascular workout. ‘You get the best of both worlds,’ says Tiffiny. ‘HIRT is more effective at building lean muscle mass than HIIT, but you don’t miss out on the cardio.’ And why do it this way rather than longer weights session at the gym? Well, there’s the time issue for a start – 15 minutes of exercise at home with little equipment is easier to fit into your day than an hour at the gym. It’s also a more effective way of exercising when it comes to resting energy expenditure (REE) – or how many calories you burn after you’ve finished exercising. A small study in the Journal of Translational Medicine found that HIRT had a significantly higher REE
after 22 hours than traditional resistance training, and that it boosted muscle mass as well as strength and metabolism. It is an intense form of exercise, but anyone can do it*. ‘You can start with a shorter period of work (for example, in one minute, you could do 20 seconds of work, and rest for the remainder of the minute) and a lower number of sets, and build up as you get fitter,’ says Tiffiny.
A moRe confIdenT you
The benefits of becoming so fit and strong will seep into other areas of your life too. ‘It complements any other exercise you do, but it will also give your confidence a huge boost,’ says Tiffiny. ‘HIRT involves challenging and pushing yourself – having conquered that, you’ll find that you feel able to push and challenge yourself in other areas of your life, such as work. ‘If you get up and get your workout done in the morning, your energy levels will go sky high for the rest of the day. You’ll have better stamina and endurance for daily life and you’ll also find yourself leaning towards better food choices during the post-exercise high.’ The fitter, more sculpted physique that comes with HIRT also has huge health benefits, especially for women. ‘After 35, we start to lose muscle mass, and this is especially the case for women as they approach or go through the menopause,’ says Tiffiny. ‘Doing HIRT on a regular basis will help to preserve lean muscle mass, which, in turn, helps you maintain a healthy weight because muscle burns more calories than fat when you’re at rest and it keeps your metabolism firing. HIRT also helps ward off osteoporosis because it’s a weight-bearing activity that will help to maintain bone density.’
‘Your energy levels will go sky high, you’ll have more stamina and endurance and you’ll make better food choices.’ 46 TopSanté
4
steps to strong
Try Tiffiny’s full-body hIRT workout…
Do this workout at home 2 or 3 times a week. ● do a gentle warm-up and then do four rounds in succession of each of the exercises. spend a minute on each one, which includes the exercise and the rest, then move on to the next exercise. The whole workout will take 16 minutes. Aim to do as many of each within the time frame as you can. ● stretch thoroughly afterwards. When weights are required, use dumbbells if you have them, but cans of food or bottles of water will work just as well. ●●If you’re new to exercise or high-intensity training, start with two rounds at beginner level. Always stop if you feel pain or become dizzy or excessively breathless. ●●When you’ve finished a session, drink plenty of water and eat a protein-based snack to help rebuild the muscle that’s been broken down during the session. Beginners: 20 seconds exercise, 40 seconds rest Intermediate: 30 seconds exercise, 30 seconds rest Advanced: 40 seconds exercise, 20 seconds rest.
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FITNESS | RESISTANCE TRAINING
MOUNTAIN CLIMBERS From a plank position with arms straight, lift one foot off the ground and bring the knee in towards your chest, bringing it as close as you can. Place the foot back on the ground where it was at the start and repeat with the other leg. Do this in a flowing movement, keeping your core strong throughout.
WORDS: LISA BUCKINGHAM. PHOTOGRAPHS: SHUTTERSTOCK AND GETTY IMAGES. *IF YOU HAVE AN INJURY OR HEALTH CONDITION, CONSULT YOUR DOCTOR BEFORE TAKING UP A NEW TYPE OF EXERCISE.
SQUATS WITH RESISTANCE Holding a weight in each hand, stand with feet just wider than hip-width apart. Keeping your chest up and facing forwards (imagine you’re looking in a mirror and continue to look into it as you squat), squat down as though you’re going to sit on a chair behind you. Return to standing and repeat.
PRESS-UPS Start in a plank with arms straight beneath your shoulders and toes tucked under. Bend your elbows to lower your body to the ground, engaging the muscles around your middle. Go as low as you can manage. If you can’t do a full press-up (not many people can!), you can kneel on all fours and lower your face towards the ground by bending your elbows; you can stand and do press-ups against a wall or you can go into a full press-up position but with your knees on the floor.
DUMBBELL STRAIGHT PUNCHES Stand with feet just wider than hip-width and engage your core-stability muscles. Holding a weight in each hand, punch your arms forward alternately. To make it harder, go into a squat position and punch up into the air above your head. Sign up to our newsletter at topsante.co.uk
Tiffiny Hall is the creator of workout programme TIFF XO (tiffxo.com) and is also a resident trainer for Chris Hemsworth’s personalised fitness platform, Centr (on App Store for iPhone and Apple Watch, or online at centr.com) TOPSANTÉ 47
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To kick off our special section, we’re looking at ways to boost your levels of dopamine, the happy hormone, to help you feel calm in body and mind.
WORDS: EVA GIZOWSKA. PHOTOGRAPHS: SHUTTERSTOCK AND GETTY IMAGES.
1
MAKE TIME TO MEDITATE
Numerous studies show meditation can have a positive impact on physical and mental health, reducing stress as well as lowering blood pressure and heart rate. Just one hour of meditation was found to increase dopamine production by as much as 65 per cent in a study done by the University of California. Those who took part were experienced meditators but the research suggests that even doing a short session can still boost dopamine levels.
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TOPSANTÉ 49
STRESS SPECIAL SECTION
9
WAYS TO BEAT STRESS
2
Stimulate your vagus nerve
The vagus nerve is the longest and most important cranial nerve and it connects your brain stem to your heart, lungs and gut. It helps to regulate heart rate, blood pressure, digestion and several muscles in your throat. In one study, at the Icahn School of Medicine at Mount Sinai, US, it was found that stimulating this nerve encourages dopamine production. Simple ways you can help ‘tone’ your vagus nerve and thereby reduce stress, include having acupuncture, breathing deeply and slowly, singing, humming and chanting.
3
TAKE A HERBAL SUPPLEMENT
The adaptogenic herbs panax ginseng, rhodiola, holy basil and ashwagandha all support your body to lower stress and improve mood. Try: Pukka Wholistic Ashwagandha (£16.99 for 30 capsules, pukkaherbs. com) and Schwabe Vitano Rhodiola (£9.90 for 30 tablets, schwabe pharma.co.uk).
LISTEN TO YOUR FAVE TUNES A recent study at McGill University, Canada, found that when people listened to their favourite pieces of music, scans showed their brain dopa was a even antici listen pleas musi
5 50 TOPSANTÉ
Take a cold shower A study repo ean Journal of Applied Physiology showed that showering for just 2-3 minutes in cold water can decrease stress hormone cortisol by 34 per cent and increase dopamine levels by 250 per cent – incredible! Facebook.com/TopSanteMagazine
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7
BOOK A MASSAGE
Having a massage not only feels great but is proven to increase your serotonin levels by 28 per cent and dopamine by 32 per cent.
8
STROKE A PET
Stroking you’re a dog or cat for 15 minutes is enough to prompt your brain to release more dopamine, according to research at the University of Missouri, Columbia. The dopamine effect is more marked when it’s your own pet!
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GET PHYS Pleasant touc tickling, hugg having sex all dopamine lev touchy-feely!
STRESS SPECIAL SECTION
6
Get enough sunlight Going out for a walk is always a good thing, even in winter. Research shows that spending 30-60 minutes outdoors in bright sunlight increases dopamine production.
made with love and integrity in the Somerset countryside
STRESS SPECIAL SECTION
I WORDS: CHANTELLE PATTEMORE. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK.
F YOU’RE FEELING PARTICULARLY stressed or anxious, there’s a good chance what you’ve eaten has exacerbated or even created those unfomfortable feelings. That’s because your digestive system is incredibly sensitive and comprises a whole microbiome of good bacteria. These bacteria have been found to influence weight, heart health, immunity and levels of inflammation in your body, and now it’s becoming more apparent that they also impact your mental wellbeing. ‘On a basic level, we’ve always known the gut and brain are linked – if you feel nervous, you tend to feel it in your stomach,’ says registered dietician Laura Clark (lecnutrition. co.uk). ‘But what we’re now understanding is that the types of good bacteria you have, and [their] numbers, can influence the way
Eating to
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With the gut-brain connection established, here’s how you can eat to feel happy and relaxed. TOPSANTÉ 53
your brain is able to cope with certain conditions.’ And this includes stress, anxiety and depression. As a result, scientists have deemed our stomachs a ‘second brain’ and, over the past few years, research has emerged revealing just how interconnected the gut and brain are. It’s estimated that 90 per cent of your body’s serotonin – the ‘happy hormone’ – is produced in your gut. And this connection is of a cyclical nature, with your feelings of stress impacting your microbiome, and an imbalanced microbiome affecting feelings of anxiety. So can the food you eat help improve your mental wellbeing?
FILL UP ON FIBRE
As scientific understanding of the gut-brain connection has increased, so too has exploration into the different foods that can impact the microbiome – in turn, influencing stress levels and overall mental wellbeing. ‘We have to make sure we’re feeding the bacteria the sort of diet that enables them to thrive,’ says Laura. Fibre is one of the most beneficial components you can incorporate into your meals when looking to improve gut health and reduce stress. People eating a diet comprising plenty of fibrous foods are likely to experience less stress and anxiety-driven behaviours, according to research by APC Microbiome Ireland. To obtain a hearty dose of fibre, increase your vegetable intake. ‘We need to eat lots of different types of vegetables – variety is important, as well as eating enough portions each day,’ says nutritional therapist Catherine Arnold (catherinearnoldnutrition.com). ‘Aim for 8-10 portions daily for optimum health.’ They say variety is the spice of life – and you can find fibre in a host of other plant-based foods, too. In addition to veg, look to include ‘anything from fruit, nuts and seeds to pulses, legumes and wholegrains,’ says Laura. But this doesn’t mean you have to become vegan, as eating meat, fish or dairy products ‘won’t impact your body’s coping mechanisms against stress,’ adds Laura.
GO FOR FERMENTED FOODS
Another type of food shown to boost good gut bacteria and thereby reduce stress is fermented foods, according to a scientific paper by US and Canadian researchers. ‘Foods such as miso, kefir, sauerkraut and kimchi can support optimal levels of good 54 TOPSANTÉ
Fibre is one of the most beneficial things you can add to your meals if wanting to improve your gut health and reduce stress.
bacteria, plus the process of fermenting the food optimises its nutrient content,’ says Catherine. Aside from fibrous and fermented fare, other foods that support a healthy microbiome include ginger, oily fish, eggs, dark chocolate, turmeric and bone broth, which help heal the gut lining. But, just as there are foods that positively affect your gut and, in turn, help lower stress, there are those that can have a negative impact. ‘These include processed food, added sugars and alcohol,’ says nutritionist Gabriela Peacock (gpnutrition.com). That’s not to say you can’t enjoy the odd treat here and there – sometimes, ice cream or a glass of wine on a Friday night is just what you need. ‘If you can follow some basic principles 80 per cent of the time, you’ll be healthier as a result,’ adds Gabriela.
MAKE SMALL CHANGES
Eating at regular intervals and not skipping meals is also important, as this helps keep your blood sugar balanced – high blood sugar increases cortisol, the stress hormone. ‘Incorporating a form of protein into each Facebook.com/TopSanteMagazine
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Try these dishes to improve your gut health and mental wellbeing. Drinks: water, peppermint tea, ginger tea, turmeric tea or latte, probiotic shots
DAY 1
Breakfast: No-added sugar live yogurt with chopped banana, 1tbsp flaxseed, nuts/seeds. Lunch: Slice of rye bread toast with two poached eggs, asparagus and some spinach. Dinner: Mixed beans with kale, organic chicken breast, broccoli and lemon juice. Snacks: Miso soup with nori, two squares of dark chocolate.
DAY 2 meal will help keep it steady,’ says Catherine. If you’re looking for a supplement, then probiotics – live microorganisms that can be obtained both through foods such as yogurt but also in a concentrated capsule or drink – have been shown to positively influence your mental health. In fact, the consumption of these can lead to a notable reduction in anxiety and depression, and also lower cortisol levels, according to French researchers . Although making changes to your diet is something you can do right now, you’ll need to be patient and allow time to experience the benefits. ‘It depends on the individual and the state of their gut health,’ says Catherine. ‘I expect to see positive benefits on gut health within 3-6 months.’ Fortunately, these changes can have a faster impact on stress and anxiety. ‘From my experience with clients, they often see an improvement in their stress levels much more quickly – sometimes within a week,’ she adds. Next time you go to pick up a snack or plan a dinner, consider the foods that will help you feel better in the long term – and your body and brain will love you for it. Sign up to our newsletter at topsante.co.uk
Breakfast: Banana and blueberry pancakes, with coconut yogurt [full recipe over the page]. Lunch: Greek salad with chickpeas, drizzled with olive oil. Dinner: Grilled salmon fill with lentils and broccoli. Snacks: Small handful of almonds, an orange.
DAY 4
Breakfast: Porridge with mixed berries, 1tbsp flaxseed, and some nuts and seeds. Lunch: Quinoa, tenderstem broccoli and poached egg on a bed of kale. Dinner: Squash and tomato curry with brown rice and roasted cauliflower [full recipe over the page]. Snacks: Two squares of dark chocolate, two nectarines.
DAY 5
Breakfast: Cacao chia seed pudding. Lunch: Green leaf salad topped with black beans, roasted peppers and some grilled courgette. Dinner: Miso chicken with brown rice and kimchi. Snacks: Small handful pumpkin seeds, an apple.
DAY 3
Breakfast: Spinach and mushroom omelette. Lunch: Buckwheat noodle with cubed tofu, edamame beans and miso dressing [Full recipe over the page] Dinner: Baked sweet potato with houmous and sweetcorn, green salad sprinkled with seeds. Snacks: Two brown rice crackers with nut butter, handful of blackberries.
TOPSANTÉ 55
STRESS SPECIAL SECTION
Meals to ease stress
Create a wow anywhere DRESS
£ 13
T&C’s apply. 18+ account required. Delivery from £4.99. Studio Retail Ltd, Church Bridge House, Henry Street, Accrington, BB5 4EE
n Banana 1 large, mashed n Eggs 2 n Flaxseed 1½tbsp n Baking powder ½tsp n Blueberries, large handful n Olive oil n Coconut yogurt to serve
A squash and tomato curry gives a boost to your intake of gut-friendly veg.
Squash and tomato curry with brown rice and roasted cauliflower (Serves 2) n Butternut squash 250g, peeled and diced n Uncooked brown rice 140g n Olive oil n Onion 1, chopped n Garlic 1 clove, minced n Tomatoes 100g, quartered n Cumin 1tsp n Garam masala 1tsp n Coconut milk 200ml n Cauliflower ½, broken into florets n Fresh parsley to garnish n Flaked almonds to garnish 1 Preheat the oven to 180C. Place the squash on a baking tray and drizzle with olive oil, shaking to toss. Cook for 25 mins, then remove (but keep the oven on). 2 Cook rice according to pack instructions. 3 Heat a drizzle of olive oil in a large pan. Add in the onion and garlic and cook until lightly brown, then add the squash, tomatoes, spices and coconut milk, and stir to combine. Place a lid over the top, turn the heat to simmer and leave to cook for 25 mins. 4 Spread the cauliflower florets onto a baking tray, drizzle with olive oil, and season to taste. Cook for 20-25 mins, until they turn golden. 5 Divide the curry between two plates and serve with rice and roasted cauliflower, sprinkled with the parsley and almonds. Sign up to our newsletter at topsante.co.uk
1 In a bowl, mix the banana, eggs, flaxseed and baking powder, then gently stir in the blueberries so as not to burst them. 2 Heat a non-stick frying pan and drizzle in a small amount of olive oil. Brush to cover the base of the pan. 3 Carefully pour or spoon half the batter mix into two pancake shapes in the pan, and allow to cook on a medium heat for a couple of minutes. Flip and cook for 2 mins on the other side. 4 Repeat with remaining mixture. 5 Serve immediately, with a generous dollop of coconut yogurt. Buckwheat noodles with cubed miso tofu, edamame beans and spring onion (Serves 2) n Brown miso paste 1tbsp n Rice vinegar 1tbsp n Ginger 1cm piece, minced n Firm tofu 140g, cubed n Edamame beans 180g, frozen n Buckwheat noodles 200g n Olive oil n Mushrooms 50g, sliced n Sesame seeds 2tsp
1 In a bowl, mix the miso paste, rice vinegar and ginger, then add the cubed tofu. Stir to ensure all the tofu is covered in the mix and leave to marinate in the fridge for 30 mins. 2 Defrost the edamame beans and cook the noodles according to the packet instructions. 3 Heat a pan and add a drizzle of oil. Place in the tofu, and cook until the side touching the pan starts to brown. Turn and cook until all sides are golden. Remove from heat. 4 Add a drizzle of oil and the mushrooms to the pan and cook for 2-3 mins. 5 Drain the noodles and divide between two bowls. Place half the edamame beans onto each and top with the tofu and mushrooms. Sprinkle sesame seeds on the top and serve immediately. TS TOPSANTÉ 57
STRESS SPECIAL SECTION
Banana and blueberry pancakes with coconut yogurt (Serves 2)
W
E ALL know meditation, a good night’s sleep and having massages can help us stay chilled out and combat stress that accumulates in our minds and bodies. But there’s a powerful mineral that can help enhance your relaxation response: magnesium. And most of us could do with having more of it. ‘Magnesium helps you produce energy, helps with hormonal balance and with relaxation, which is why it can reduce stress and anxiety,’ says nutritionist Libby Limon (libbylimon.com). ‘Specifically, magnesium directly affects the HPA axis that balances your nervous system, and studies have shown that when levels are low, the anxiety-causing part of this becomes more active.’ We ideally need at least 270mg of magnesium a day, but 80 per cent of us simply don’t reach that amount.
The mineral to help you
CHILL It’s one of the best nutrients for fighting stress and helping you relax, yet one in five of us don’t get nearly enough. Here’s everything you need to know about magnesium.
58 TOPSANTÉ
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INCREASING ABSORPTION
But it’s not just as simple as increasing your intake of food containing magnesium. ‘You might need to choose specific forms of some foods,’ says Libby. ‘For example, the white part of almonds is an excellent source of magnesium but the brown husk
350mg
...that’s the amount of magnesium shown to lower blood pressure (systolic by 2mm HG and diastolic by 1.78mm HG). The effect was seen after daily consumption over three months.
contains phytate, which binds to it – picking blanched almonds avoids this from happening.’ Soaking nuts and beans before cooking reduces their phytate content and sprouted beans also have lower levels than unsprouted ones. Eating nuts as a snack is also better than adding them to salads, where their phytate content could reduce the absorption of magnesium in the leafy green veg. The other way to raise levels is to supplement but you need to choose carefully. ‘Cheaper supplements can contain magnesium oxide, which is not absorbed that well,’ says Libby. For optimum bioavailability, pick supplements containing magnesium citrate, lactate, aspartate or glycinate. Higher doses of some forms of magnesium, particularly magnesium carbonate, chloride, gluconate and oxide, can cause nausea or an upset stomach so if you find this happens, try switching to other forms.
SKIN SUPPLEMENTS
Another option is to use magnesium transdermally, i.e. on your skin, which bypasses your stomach entirely. Normally your skin prevents much of what you put on it from entering your bloodstream, but metal ions (of which magnesium is one) can cross the skin barrier. In a study by the University of Hertfordshire, people using 56mg transdermal magnesium for two weeks ended up with higher levels in their blood than would be expected from taking it nutritionally for the same length of time.
Try these...
1
Link Nutrition Magnesium (£15.95, linknutrition.com) is a food-state supplement so less likely to cause a stomach upset.
2
Altrient Liposomal Magnesium (79.99, abundanceandhealth. co.uk) is a revolutionary new liquid supplement proven to raise magnesium levels in your brain for optimal cognitive function.
3
Pure Encapsulations Magnesium (£39.50, pure-encapsulations. co.uk), is the glycinate form, which is well absorbed and gentle on the stomach.
4
Better You Magnesium Oil Original Spray, (£12.95, betteryou.com) delivers high doses of magnesium through your skin making it good for muscle stiffness.
5
Bioglan Active Magnesium Cream (£11.99, bioglan.co.uk), combines magnesium with menthol to cool tired legs.
6
WORDS: HELEN FOSTER. PHOTOGRAPHS: GETTY IMAGES.
Westlab Magnesium Flakes, (£8.99, westlabsalts.co.uk), are suitable for use on sensitive, eczema-prone skin Add a good handful to your bath.
7
Higher Nature Magnesium Effervescent, (£6, highernature.co.uk) is a dissolvable form – good if you don’t like tablets.
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TOPSANTÉ 59
STRESS SPECIAL SECTION
‘There are many reasons for this, but the main issue is that some of the foods that are good sources of magnesium like nuts, beans and wholegrains can also contain antinutrients called phytates that bind to magnesium in the body reducing the amount you absorb,’ says Libby. On top of this, you need vitamin D to adequately absorb magnesium and many of us are low in this, particularly during winter. Heavy exercise can also deplete magnesium. ‘Magnesium helps muscles relax so it’s used up during exercise,’ says Libby. ‘Minerals can also be excreted from your body when you sweat and so exercise can easily lower your levels.’
FEEL BRIGHTER EVERY DAY WITH HRI GOOD MOOD Take this powerful herbal medicine to aid the symptoms of anxiety and low mood. With the active extract St John’s Wort, HRI Good Mood provides you with the strongest daily dose available. HRI Good Mood is a traditional herbal medicinal product used to relieve the symptoms of slightly low mood and mild anxiety. Based on traditional use only.
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STRESS SPECIAL SECTION
HEALTH
180°
WORDS: KIM WILLIS.
OVERCOMING MY FEAR OF LIFE SET ME FREE! Being fearful all the time is a stressful way to live. But Paula McGuire, 38, from Glasgow, learned to combat her fears and in the process transformed her life.
G
AZING AT MY certificate of qualification from the Institute of Counselling, I felt so proud. After 30 years of anxiety, panic attacks, stress and fear, and eight years of adventure, I was now a qualified life coach. I don’t regret a single moment of the horrific years I endured because they are the reason I can now tell other people who struggle with their mental health that it doesn’t have to be a life sentence. I can pinpoint when things went wrong. I scalded myself when I was 18 months old after wandering into the bathroom while my dad was shaving and tipping a mug of hot water over myself. I don’t remember the accident but it resulted in a chronic fear of water, which as I got older led to fear of life in
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general. In school, I’d hyperventilate, shake uncontrollably and burst into tears when faced with new situations. I spent lunch hiding in empty classrooms and avoided after-school clubs. From the moment I woke up until the moment I fell asleep, I was in a heightened state of fight or fl ight. It was utterly exhausting. I felt tired of being awake – of even being alive.
STRESS AND PANIC
I had my fi rst panic attack on the way to a swimming lesson when I was 11. I had no idea what was happening and thought I was having a heart attack. A year later, I started suffering from migraines. My concerned parents took me to the GP, who diagnosed social anxiety, depression and panic attacks and put me on antidepressants. TOPSANTÉ 61
Once Paula started tackling new things there was no stopping her. She tried all the sports featured in the Commonwealth Games and then went on to take on other adventurous challenges, such as astronaut training and flying, which she documents in her blog paulamusttryharder.co.uk.
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FACING MY FEARS
Paula and her husband Gerry got married in 2009. There were no speeches or cake cutting as Paula found the idea too stressful.
‘I realised that the amount of stress I felt was resulting in a life spent in hiding.’
I realised I had to address the psychological barriers preventing me from living, and I knew where to start. My fear of water was my fi rst and biggest fear, so a phobia specialist taught me to swim. It was a slow and painful process but after a few months I sat on the bottom of a swimming pool and felt brilliant. I was no longer the girl who didn’t, I was the woman who did! Something had switched in my brain and I felt a sudden urge to make up for lost time and build a new life. Adventure became a form of therapy for me. I set up a blog to chronicle my escapades (paulamusttryharder.co.u – the words written by my PE teach on an old school report). The 2014 Commonwealth Games were comin to Glasgow that summer so I decide to have a go at all 17 sports, includin cycling, weightlifting, table tennis, netball and, of course, swimming and diving. My blog grew, which led to me speaking in schools. There, listening to kids talk about their dreams of becoming astronauts and fi refighters, I realised my childhood had been too stressful for dreams o Paula starte d tackling h er fears by le any kind. I decided to try my hand to swim with arning the help of a phobia speci at all the jobs kids say they want to alist. do when they grow up, such as Sign up to our newsletter at topsante.co.uk
STRESS SPECIAL SECTION
As the years passed, I retreated further into myself. I met Gerry when I was 27 while working at a charity for the deaf and blind. He invited me to lunch and I didn’t sleep for a week panicking about it. I was drawn to Gerry’s charismatic, laid-back personality. He gave no thought to other people’s opinions and enjoyed life. He was my polar opposite, but somehow we married a year later, in September 2009. We had no speeches, no fi rst dance, no cake cutting. The very idea of that kind of attention felt stressful. Every interaction with another human left me so anxious I was a nervous wreck. I could really only relax at home, in my safe space. I tried speaking to counsellors and even had hypnotherapy but made little progress. On my 30th birthday, Gerry booked us into a hotel in Perthshire but instead of going out to explore, I opted to sit in the room and read. Gerry took a photo of me reading, too scared to spend the day celebrating. When I saw the photo, it was like I was seeing myself for the fi rst time: the amount of stress I felt was resulting in a life spent in hiding.
racing car driver, singer and pilot. I was having a blast and couldn’t believe I’d missed out on fun for so long! I had little mountains to climb too, such as overcoming my fear of being alone in public. Entering a shop on my own for the fi rst time when I was 32 gave me the same buzz as jumping out of a plane.
NEW CHALLENGES
Now I can separate what I should worry about from what I can’t change, so life feels easier. I can experience joy because I’ve freed up so much bandwidth in my mind. I’m off antidepressants. My migraines have gone, as have most of the other symptoms associated with chronic anxiety. I’m not cured but when anxiety flares up now, the crucial difference is that I have strategies in place. Physical activity is of the utmost importance. Every y I spend at least 20 minutes outside nature. I enjoy sewing and knitting ecause they make me feel focused nd calm. I used to cut my family off hen I felt low but now I make a point seeing them. I have great people und me, like Gerry, who recognise en I’m struggling. ve also become a motivational aker and have fi lmed two TEDx s about my journey to becoming the d’s least likely adventurer. I also teer as a mentor for young people struggle with their mental health. ow enjoy trying things that give me ter of nerves. Being afraid of life was erly stressful and exhausting, but ming the fear has set me free. TS TOPSANTÉ 63
HEALTHY HAPPY HAIR An estimated eight million women in the UK suffer from hair loss, much of which is stress-related. We look at tweaks to help your barnet stay beautiful.
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EGARDLESS OF style, length or colour, our hair has always been central to our identity and self-expression. Indeed, so connected with the psyche is hair that it’s often one of the first things to be affected when stress levels rise: texture and volume can diminish and hair loss may even occur. Old wives’ tales would have you believe that stress, or a shock, can cause hair to turn white or fall out overnight but that’s not a million miles from the truth… Stress is known to alter the body at a cellular level, which can mean damage to the hair follicle and to hair colour stem cells, causing white hair, while stress also makes your adrenal glands produce cortisol. ‘This pushes PAUSE the hair follicles out of FOR A growth phase and into MOMENT… resting phase, after Scalp massage boosts which they fall out,’ circulation, promoting a better says Bianca Estelle,
supply of nutrients to hair follicles. It’s also a great opportunity to slow down, relax and show yourself some TLC. Use an oil to massage – try one containing rosemary, which stimulates follicles – while breathing slowly and deeply, thinking positive thoughts about your hair.
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STRESS EFFECTS
WORDS: SARAH RODRIGUES. PHOTOGRAPH: GETTY IMAGES.
Part of the problem, of course, is that human beings are more stressed than ever before. ‘Modern day stress is a beast more complicated than our bodies were designed to handle,’ says Simone Thomas, leading trichologist and hair-loss expert. ‘Our adrenalin-releasing “fight or flight” system has protected us from harm for centuries, but today, people are all too frequently in a perpetual state of high stress – and this has physical ramifications, of which hair loss can be one,’ says Simone. This is due to the high levels of cortisol coursing through your blood, which tells your body that you’re under stress. Hormones aside, stress can also lead to people pulling at their hair, albeit unconsciously. ‘Some people can feel an irresistible urge to pull at their own hair,’ says Bianca. ‘This is called trichotillomania, and may involve hair being pulled from the eyebrows, eyelashes or head – anywhere on the body where hair grows.’ The condition can cause damage to the hair follicles, leading to prolonged or even permanent thinning or loss. Yet another problem that can arise is the body attacking its own immune system, which can affect hair follicles
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STRESS SPECIAL SECTION
founder of Vitamin Injections London (vitamininjections.co.uk). This type of hair loss is called telogen effluvium. Unlike the lost strands of hair you may normally see when washing or brushing, telogen effluvium causes the hair to fall out in large quantities. Stress-related hormonal imbalance can also occur by way of higher than normal levels of testosterone. This can convert to dihydrotestosterone (DHT) which causes the hair follicles to shrink and therefore for the hair to fall out. In men, this tends to manifest as a receding hairline, while women are more likely to experience an all-over shedding and thinning. On the other end of the spectrum, too little progesterone can lead to oestrogen dominance, which also triggers excessive shedding.
leading to alopecia, also known as alopecia areata. ‘Although some is genetic, most of the hair loss we see is brought on by lifestyle,’ she says. ‘Stress is one factor, but this in turn can affect diet and the intake of vitamins or minerals which are essential for healthy hair.’ In other words, when you’re stressed, you’re less likely to eat well – and stress can also affect digestion, which compromises your ability to absorb the vitamins contained in your food.’
NOT ENOUGH NUTRIENTS
In addition, it seems that when dishing out the available nutrients, your poor scalp and hair are often last in the queue. ‘Since they’re not vital organs, they don’t get prioritised when it comes to receiving nutrients,’ says Simone. ‘For this reason, they often need extra help. Extra B vitamins, zinc, selenium and magnesium can all benefit hair health enormously.’ Many of the vitamins and minerals that improve hair health are also the ones that help with stress management, so incorporating foods rich in these can help to make the anxieties of life more tolerable. B vitamins, found in turkey, meat, brown rice and asparagus and kale, among others, support your nervous system, while magnesium, present in dark leafy greens, salmon and tuna, assists in staving off depression and high blood pressure: both adjuncts of stress. In terms of other lifestyle changes, Bianca suggests the following: ‘Take steps to manage stress levels. It doesn’t matter whether this is exercise, yoga, mindfulness, developing good sleep habits, cutting out caffeine and alcohol – or even a mix of all of these, what’s important is that it works for you.’
Many vitamins that improve hair health also help with stress. 66 TOPSANTÉ
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HAIR-BOOSTING ESSENTIALS The following will help you get thicker hair from within and without!
1
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PATCH IT UP!
Boost collagen Scientifically proven to boost hair and nails, Skinade (£115.50 for a 30-day supply, skinade. com) delivers collagen in a liquid form to trigger your body’s own collagen production. (see p78 for more on collagen).
Packed with essential nutrients, the Hair & Nail Patches by Vitamin Injections London (£59.99 for a month, vitamininjections.co.uk) deliver vitamins through your skin to ensuring more than 90 per cent of the ingredients reach your bloodstream.
3
ADD AN OIL The Nourishing Hair & Scalp Oil by Isla Apothecary (£20, islaapothecary.com) contains a medley of oils designed to nourish and clarify your scalp. Massaged in, it will boost circulation, carrying essential nutrients to your follicles for healthy, strong, growth and regrowth.
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Create instant volume Vitamins and lifestyle changes take time to work, so for instant results, try the new Revlon One-Step Hair Dryer and Volumiser (£59.99, boots.com), which combines the power of a dryer with the volume of a styler. It’s designed to reduce heat exposure and minimise damage.
5
SUPPORT FOR HEALTHY GROWTH
The new Simone Thomas Hair Care Plan (£130 for a month’s supply, simonethomaswellness.com), comes in two formulas, one based on biotin and one on ginkgo. Both help improve condition and growth and contain high-grade vitamins, minerals, herbs and antioxidants. TS
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Daydreaming
2.0! I
Find out how doing nothing, or “niksen” as the Swedes call it, can improve your health.
WORDS: LARISSA CHAPMAN. PHOTOGRAPHS: GETTY IMAGES.
T BEGAN WITH DENMARK’S HYGGE, the delightfully indulgent concept of getting cozy – think candles, blankets, roaring fi res and toasting marshmallows. Then came Sweden’s lagom, which encouraged us to approach life with an ‘everything in moderation’ mindset. And now there’s another wonderfully relaxing
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and simple concept emerging from the Netherlands… niksen, which simply means ‘the art of doing nothing’, and it’s here to help you reduce the stresses of everyday life. ‘The Dutch concept of niksen is definitely something we could all take inspiration from in today’s ever-busy, switched-on world,’ says Bupa Mental Health Nurse Adviser, Caroline Harper (bupa.co.uk/health). ‘Allowing yourself time to sit with your own thoughts, to truly relax and restore, is crucial for aiding stress relief and improving your mental wellbeing. ‘Switching off shouldn’t be that difficult; yet even when you’re home with no plans, it can feel near impossible,’ adds Caroline. ‘Niksen encourages you to slow down and indulge in some down time. Forget busying yourself with huge plans, getting FOMO – fear of missing out – from checking what others are doing online, or dealing with work emails and deadline demands, niksen is all about dedicating focused time to just sitting still with your own thoughts.’ And despite its idle meaning, there’s nothing lazy about the powerful impact it can have on your mental wellbeing.
FEELING INSPIRED
Taking time to do nothing and let your thoughts flow freely not only helps to reduce stress and anxiety but is also said to boost productivity and creativity. Studies have found that letting your mind wander can leave you feeling inspired about achieving your goals and the clarity needed for achieving them. So-called ‘rocrastination’ can actually equal productivity in the long run. It differs from mindfulness in that mindfulness encourages you to be present in the moment, whereas niksen asks you to do quite the opposite: to lose yourself in a daydream. ‘Allow boredom to occur and stop viewing it negatively,’ says Caroline. ‘Being busy has somehow become something to be proud of, while sitting around with nothing to do almost feels shameful, yet niksen turns that on its head, taking the idea of simplicity and quality of life to a blissful new level.
There’s nothing lazy about the powerful impact niksen can have on your wellbeing. 70 TOPSANTÉ
TRY IT YOURSELF EACH DAY Experts suggest you should practise niksen as often as you need, but try to make a little time every day. Start off small with just five minutes and as it becomes a part of your routine, up the time you spend on it. Half an hour a day is ideal. Here, Caroline shares her tips for when niksen works best and how to get in the mindset…
Taking time to do nothing and let your thoughts flow freely helps reduce anxiety and stress as well as boosting creativity.
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STRESS SPECIAL SECTION
✔
AT WORK
It might seem odd to suggest doing absolutely nothing while at work, but a spot of niksen on your lunch break could be just the ticket. Even when you’re doing nothing, your brain is processing information. The idea is that when it’s allowed to relax and recharge, solutions, ideas and creative concepts come to you more freely when you get back to it. The key is not to overthink.
✔ LYING IN BED
By its very nature, being in bed suggests you’re at the perfect point of doing nothing. This is the ideal time for niksen. So why not put down your book, switch off your Sign up to our newsletter at topsante.co.uk
phone and let your thoughts run away with you as you lay in bed? It might even help you drift off to sleep.
✔
WHILE CRAFTING
There are few activities you can do while practising niksen but crafting is one of them. The repetitive motion of, for example, knitting, allows you to lose yourself in your own thoughts and let your mind wander. Make sure the task requires minimal effort so you can do it on autopilot to allow the headspace for daydreaming.
✔ OUT WALKING
Intense exercise requires concentration, not to mention a goal to aim for – this is not ideal niksen
time. However, the one exercise you can lose yourself in is walking. Choose a picturesque route and wander idly with no set route or intended destination. Keep thoughts of work or what’s for dinner at bay, ideally!
✔ AROUND THE HOUSE
Ultimately, niksen should ideally be done when you have nothing else to do and with no other distractions at all. The best way to do this is to carve out some time while you’re at home. Simply sit back on the sofa and relax. Don’t lift a finger. Gaze out of the window into the distance and just be calm. It’s this pursuit of nothingness that makes niksen so unique. TS
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BEAUTY Pamper your feet, discover new mature-skin moisturisers and check out the best beauty advent calendars.
MARVELLOUSLY MATURE
So many products claim to tackle ‘early signs of ageing’ but few are formulated specifically for more mature skin. If you’re ready to upgrade your skincare to something more supportive, try the B. Strong range, which is designed for women aged 60-plus and offers seriously firming, smoothing properties. Best of all, they’re affordable: the Eye Cream is £13.49, while the Day Cream and Night Cream are £14.49 each. Or why not try a more luxurious approach with Institut Esthederm Intensive Spiruline Serum and Cream (£64 each, esthederm.com). Both deliver nutrient-rich blue micro-algae to reduce signs of tiredness.
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3
OF THE BEST... beauty advent calendars
It may not be December yet but these beauties won’t be around long – get yours today! Holland and Barrett’s 25 Days of Natural Beauty (£35, hollandandbarrett. com) contains £146-worth of products including a jade roller, Weleda’s Skin Food, Ambience CBD Body Oil and Trilogy Mini Mist Toner.
Bareminerals 24 Days of Clean Beauty (£79, bareminerals.co.uk) contains £218-worth of products including mini highlighters, eyeshadows and lipsticks in various shades so you can experiment with your look.
WORDS: NATALIE MILLMAN. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK.
HAIR’S THE TRUTH! Many of us reach for hair dye as soon as those first silver strands appear, and yet L’Oreal has named silver as its hair colour of the year, as more and more women are chosing to dye their locks this colour. For a thought-provoking look into our attitudes to ageing and the use of hair dye, check out True Roots by Ronnie Citron-Frank (£20.99, Island Press).
TopSanté PROMOTION Ben & Anna has expanded its offering with the launch of a 100 per cent vegan and cruelty free toothcare range. The range comes in glass jars, and is free from phthalates, parabens, microplastics, SLS and formaldehydes. It’s certified by NaTrue and registered vegan by The Vegan Society. Prices start from £8.95.
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L’Occitane Luxury Beauty Advent Calendar (£89, uk.loccitane.com) contains 24 of the brand’s skincare, fragrance and beauty products – worth £98.50, contained in neat little drawers. Each day you’ll also find a tip to help nurture nature.
Newflash! MUA has gone 100 per cent vegan to coincide with November’s World Vegan Month. Stock up on the cult £1 lipsticks! Available at Superdrug.
Treat tired tootsies When you’re on your feet all day, evening is the time to ease away any aches so slather on Kiss the Moon Dream Night Cream for Feet (£26, kissthemoon.com). Shea butter, rosehip seed, sea buckthorn and jojoba oils intensely hydrate dry soles, while the brand’s much-loved blend of dreamy essential oils – lavender, bergamot and chamomile – help you relax before bedtime.
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BEAUT Y SPOTLIGHT
ERMANY
Find out how German skincare combines natural ingredients and innovative technologies for highly effective products.
H
EARD ABOUT G-beauty? Yes, it’s time to ditch the lengthy routine required of K-Beauty and jump on board the trend for German skincare. To be fair, German beauty isn’t something that’s come from nowhere – you’ve probably been relying on cult German classics all your life without realising it. We’ve all owned a little blue tin of Nivea cream at some point – almost 150 million are sold every year! It’s this rich heritage, plus an enduring respect for natural ingredients and an embrace of forward-thinking technologies that make German skincare so effective. ‘German women are interested in the health of their largest organ: the skin,’ says Nicoline Wöhrle of beauty brand Dr Hauschka’s parent company WALA. ‘It’s important they can trust in the efficacy of the products and scientific expertise of a brand, plus the sustainability and responsibility of the brand for the environment and our planet. There’s a long tradition in Germany for a green lifestyle and respecting the environment.’
Since 1967, Dr Hauschka has harnessed healing plants in its skincare, using organic and biodynamic farming methods to produce high-quality plants in a sustainable way. ‘German women trust in the efficacy of nature for their health and the health of our planet,’ says Nicoline. This is demonstrated by the fact that last year the natural and organic section of the German beauty market recorded the fastest growth, up 5.9 per cent, while the rest of the cosmetics market stagnated. Here in the UK, German brands are readily accessible. While you won’t see flashy packaging or gimmicks, you will fi nd simple-looking products that clearly state the ingredients and only make claims that can be proven and backed up by scientific research. Amino acids, vitamins, lipids and molecules naturally occurring in your skin and body are harnessed by German technology to reap beauty benefits. Nivea uses creatine to energise skin, Q10 to protect from cellular damage, and gluco-glycerol to improves skin cells’ natural moisturising ability. So don’t be fooled by plain appearances – there’s a whole
Germans spend €15 per year per person on natural and organic cosmetics, compared to €5.20 per capita in the UK.* 74 TOPSANTÉ
lot of good stuff within the packaging that you’ll want to stock up on!
INGREDIENTS INSIDER
Germany has a long tradition of using healing plants in skincare but also combining these with hi-tech applications. Look out for: ● CHAMOMILE German chamomile is a common variety that contains bio-active ingredients including various flavonoids. It’s commonly used in skincare products for its anti-inflammatory properties. ● CORNFLOWER The national flower of Germany, cornflower produces a calming water that’s used to soothe skin, plus its antioxidant properties are used in eye creams to relieve itching and puffi ness. ● ROSEHIP This is the fruit of the dog rose, a bush of which growing in Hildesheim, Germany, was said to have been planted by Emperor Charlemagne’s son in AD850, which gives some testament to its hardiness. Rosehip seed oil is high in fatty acids, which smooth fi ne lines. ● SILVER BIRCH Native to Germany, this tree’s bark has been used for centuries to regenerate skin, while today the leaves and sap are also prized for their astringent and anti-inflammatory properties. Facebook.com/TopSanteMagazine
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BEAUT Y | GERMAN SKINCARE
Top treatments
WORDS: NATALIE MILLMAN. PHOTOGRAPHS: SHUTTERSTOCK AND GETTY IMAGES. *SOURCE: ECOVIA INTELLIGENCE
Brands to watch
Superbrand Nivea was founded in Hamburg in 1911 by a pharmacist and a chemist, while a chemist from Munich helped to set up Weleda, originally a Swiss/German brand. Babor, founded in 1956 by physician Michael Babor, is another heritage brand – its focus on pioneering techniques resulted in it being the first to develop ampoules that target specific skincare concerns. QMS was founded in 1986 by Dr Erich Schulte, and the products and treatments focus on delivering collagen deep into the epidermis to improve elasticity. More recently, stem cell scientist Professor Augustinus Bader set up his eponymous brand whose products use patented ingredients to trigger tissue repair; Dr Barbara Sturm, an aesthetic doctor who’s famed for her vampire facials, has a luxury skincare line harnessing potent ingredients; while dermatologist Dr Timm Golueke has created anti-ageing brand Royal Fern. Germany is home to familiar natural brands plus more niche ones – look out for Dr Hauschka, Lavera, Kneipp and Dr Scheller – while make-up brands to covet include Art Deco and Zoeva.
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SAY YES TO SPAS It’s fair to say Germany embraces wellness – all towns starting with the title ‘Bad’, meaning bath, are classed as spa towns, with the most famous, Baden-Baden, founded by the Romans. Most offer both relaxing treatments and medicinal ones alike. Elisabeth Sigmund, co-founder of Dr Hauschka, developed holistic skincare treatments in the 1950s, with lymph stimulation at the heart of each – vital for removing toxins and delivering oxygen and nutrients to cells more effectively. Each treatment begins with a footbath, which you can easily replicate at home – simply soak your feet in Dr Hauschka Sage Purifying Bath Essence to revive, you can even add lemons and sage leaves to help deodorise. OXYGEN FACIALS For something a little more state-of-the-art, book a QMS signature facial (from £80). Its O2 Collagen Rejuvenation Treatment (£150) combines an oxygenating machine and the brand’s signature collagen serum to encourage circulation and stimulate the regenerative process (qmsmedicosmetics.com).
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BEAUTY | GERMAN SKINCARE
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TO TRY Get great results with these hardworking hero products:
1 Dr Hauschka Rose Day ●
Cream (£30.50, dr.hauschka. com) is one of the brand’s most-loved products. It combines extracts of rosehips and rose petals with soothing marshallow and protective shea butter and avocado oil to nourish even the most sensitive of skin. 2 The bestselling Lavera ●
product in Germany is its Basis Sensitiv All-Round Cream (£7.95, pravera.co.uk), a simple yet multi-tasking organic cream that uses shea butter and almond oil to hydrate the driest parts of your body. 3 Germany’s biggest make-up ●
brand, Art Deco, is renowned for its customisable, refillable magnetic palettes (£9.75, beautybay.com), into which you can pop your choice of eyeshadow, blusher and cover-up cream. 4 QMS is famed for its collagen ●
range. Its Day Collagen (£73, qmsmedicosmetics.com) combines collagen with hyaluronic acid and Matrixyl 3000, an anti-ageing peptide, to moisturise, smooth and reduce the appearance of fine lines. 5 Make-up brand Zoeva is most ●
famous for its beauty brushes – you can choose from those made with natural goat hair or vegan brushes – but we also like Liquid Light Drops (£16.50, zoevacosmetics.co.uk), which are enriched with brightening rosehip oil and give a flattering, dewy finish. ● Next month: We take a look at the Finnish beauty scene. TS 76 TOPSANTÉ
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THE BEAUTY OF COLLAGEN Whether it be for beauty, mobility or general well-being, it is essential that we replace lost collagen - the most abundant protein in our bodies. ArthroVite has provided collagen solutions for 25 years and is now recognised as the UK’s No 1 collagen specialist. The way to go for younger-looking skin, healthier hair, stronger nails and better joint function.
Call a collagen expert on FREEPHONE 0800 0181 282 Details available at www.arthrovite.com or www.collagensupplements.co.uk
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BEAUTY | COLL AGEN
BETTER SKIN FROM WITHIN
New ingredients come and go when it comes to skincare, but collagen seems to be here to stay. The number of powders and drinks containing it has exploded this year so we ask: how well do they really work?
WORDS: SARAH COOPER-WHITE. PHOTOGRAPHS: SHUTTERSTOCK AND GETTY IMAGES. *MARKETSANDMARKETS.COM.
F
ROM CREAMS TO EXPENSIVE injections, it’s so easy to spend a fortune trying to perfect your face. The problem is, collagen-boosting creams often don’t work as the molecules are too large to be able to penetrate your skin and not everyone wants to inject fillers on a regular basis, if at all. As a result, there’s a new and growing trend for supplements that promise to boost your collagen from within. In 2018, there were more than 300 collagen-boosting consumable pills, powders and drinks on the market, which is set to reach $4.6 billion globally by 2023*. Collagen is a protein made naturally in your body. It’s essential for healthy skin as well as other parts of your body, as it’s like the glue holding everything together. ‘It’s a vitally important protein for virtually every tissue: hair, skin, nails, joints, bone, cartilage and blood vessels – they all depend on collagen for their structure and integrity,’ says skin and beauty expert, Dr Johanna Ward, founder of ZENii.
PART OF THE AGEING PROCESS
‘When we’re young we have high levels of collagen but as we get older, this starts to reduce. ‘This results in skin sagging, wrinkles, loss of hydration and firmness. Research indicates that by the age of 40, your body’s ability to produce collagen has decreased by 25 per cent. By age 60, it has decreased by more than half,’ says Dr Ward. While this loss of collagen is all part of the natural ageing process, it’s easy to see why Sign up to our newsletter at topsante.co.uk
‘Collagen is a protein made naturally in your body and which is essential for good skin.’
‘topping up’ our collagen levels with a ‘shot’ or supplement might be tempting. But do these products really work and are they worth spending your hard earned cash on? ‘When ingested as a supplement, collagen can have significant benefits on the quality, hydration and appearance of the skin,’ explains Dr Ward. ‘There is a lot of new evidence in favour of oral collagen supplementation. Studies have shown that high-strength hydrolysed collagen supplements can stimulate new collagen production, halt collagen depletion, improve skin hydration and reduce wrinkle number and depth. ‘To get collagen in our food, we would need to be eating things we don’t generally eat in the UK, such as cartilaginous cuts of meat, chicken feet, bone broths and fish skin,’ adds Kate Baugh, founder and director of Vitness (wearevitness.com). But there’s little evidence to show that a diet rich in collagen will have a significant impact on your skin, which is one of the reasons collagen supplementation has become so popular. However, for your body to be able to use collagen it needs to be prepared in a specific way. ‘Taking collagen in a supplement form is much easier for the body to absorb, as it is hydrolysed – a process where the protein chain is broken up into its constituent amino acids, so they can be absorbed into the bloodstream and travel around the body,’ says Kate. ‘Feeding the body with these amino acids helps stimulate fibroblasts (cells in the body’s tissues) and encourages collagen production.’ The important thing to consider when choosing a supplement is quality. Studies TOPSANTÉ 79
have shown that the ideal daily dose of collagen is around 10,000mg, combined with vitamins A, C, D3 and E, plus zinc and hyaluronic acid. But how do you choose from the myriad liquids, powders and capsules? Collagen in its liquid form, over tablets, leads to quicker and more effective absorption. ‘But it’s worth bearing in mind that all available collagen begins in powder form and brands decide how they will process it to best suit their customer,’ says Kate. ‘Collagen in a powdered form remains fresher for longer compared to collagen in pre-made liquid forms.’ But what’s right for you really depends on how you want to take the collagen. If you prefer a ‘down the hatch’ shot then the pre-mixed liquids could be best, but if you like to start the day with a smoothie or a juice, you can mix the powder into them.
LONG-TERM GAINS
If you do decide to try a supplement, don’t expect to look younger overnight. It can take anything from a month to three months to see any effect, depending on your health, age and what products and treatments you are using in conjunction with it. ‘After 3-4 weeks, you should see an improvement in skin softness, with any dry, rough patches becoming much smoother,’ says Kate. ‘Better skin hydration and an increase in elasticity and firmness is typical after around 8-10 weeks, which in turn reduces the appearance of fine lines and wrinkles. Nails and hair should also grow faster and stronger too, which is a happy side effect.’ But before you buy the first supplement you see, it’s worth noting that not all experts are as convinced of the benefits. ‘I have split opinions on collagen as a supplement,’ says Tom Jenane, nutrition and fitness expert (natureshealthbox.co.uk). ‘For joints and bones it can have hugely positive results, which is backed up by scientific studies. On the other hand, the concept of supplementing collagen to improve skin health and elasticity is alargely unfounded. ‘The collagen industry is one of the fastest growing within supplementation and ingesting it is a largely new concept, as traditionally people injected it into the body. The reality is, it could work for reducing wrinkles, but any claims by brands are not yet backed by full trials. The testing is in its very 80 TOPSANTÉ
early stages and we will know a lot more in 20 years.’
‘There’s no point spending a fortune on expensive powders or drinks if your diet and skincare aren’t up to scratch.’
FIRST, LOOK AT THE BASICS
What’s clear is that collagen supplementation is not a magic bullet to eternal youth and, if you are looking for healthier skin, there’s certainly no point spending a fortune on expensive powders or drinks if your diet and skincare aren’t up to scratch. ‘There is no supplement or specific food that will solely regress the ageing process,’ says Sana Khan, nutritionist and founder of the skincare clinic Avicenna in London (avicennawellbeing.com). ‘What we can do is provide our body with a range of nutrients to support or slow down the rate of ageing to a certain extent. Eat a diet rich in omega-3 fats, protein, vitamin C as well as silica-rich fruit and vegetables. And combine this with an effective skincare regime; a vitamin A serum at night and a vitamin C cream in the morning to boost the fibroblast cells, helping them produce more collagen,’ she advises. Facebook.com/TopSanteMagazine
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BEAUTY | COLL AGEN
COLLAGEN DRINKS TO TRY
● ZENii Pro Collagen + Powder (£65 for 30 day supply, zenii.co.uk). A high strength (10,000mg) marine collagen powder with added vitamin C, ideal for adding into juices and smoothies. ● Vitness Collagen Powder Hyaluronic Acid & Astaxanthin Raspberry Glow 100g (£29.99, hollandand barrett.com). This contains 61,500mg of pure marine collagen to mix with water or into food. An hour and a half after taking this, 90 per cent of the collagen is digested and available within the body’s connective tissue. ● Aethern Advanced Skin Beauty Programme (£255 for 28 days’ course/£204 monthly subscription, aethern.com). This contains 5,000mg of collagen peptides as well as hyaluronic acid, silicon, astaxanthin and polyphenols plus vitamins and minerals. There are two clinical studies looking at the effect of the whole product on the skin. ● Bioglan Beauty Protein (£12.99 for 100g, hollandandbarett.com). Most collagen supplements are not suitable for vegetarians or
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vegans as they are made from animal or fish extracts. This is a 100 per cent vegan, plant-based collagen blend with added vitamin C, hyaluronic acid and biotin. ● Skinful Pure Marine Collagen Powder (£35, barebiology.com). Each tablespoon contains 5,000mg of type I marine collagen peptides. Take 1-2 tbps a day in tea, coffee, water or juice. ● LQ Liquid Health (£29,99 for 10x 50ml servings, boots. com). This has 7,000mg of marine collagen per bottle as well as silicon, resveratrol, biotin, selenium, vitamin C & E, and hyaluronic acid. ● So Body Peptigen+ (£29.99 for 30 servings, sobody.co). A combination of 10,000mg of marine, bovine, chicken and egg collagen. ● The Absolute Collagen Drink Supplement (£1.93 per day, absolutecollagen.com). A daily sachet of 8,000mg high-grade hydrolysed marine collagen mixed with vitamin C. Take it as a shot or squeeze into hot or cold drinks, smoothie or yogurt. TS
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BEAUTY TOOLKIT
AU LAIT!
CHOOSE A MILKY MOISTURISER
Containing both goat’s and cow’s milk, the Kate Somerville Goat Milk Moisturiser (£55, cultbeauty.co.uk) will help plump up and prep your skin for make-up. Long-term complexion perfection!
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SMOOTH YOUR STRANDS
Following your shampoo, work OGX Coconut Milk Conditioner (£6.99, superdrug.com) from mid-lengths to ends to nourish. It also contains egg white extract – a known shine-enhancer.
PEP UP YOUR PEEPERS
Packed with milk protein peptides, Oskia Eye Wonder (£50, oskiaskincare.com) blurs fine lines and plumps the eye area. A tiny smudge goes a long way. Tap it around the entire orbital bone before bed.
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COMPILED BY CARLY HOBBS . PHOTOGRAPH: TOM CRITCHELL.
Milks, whether dairy or from plants, are the hero ingredients in this pick of beautifiers for your face, hair and body.
BEAUT Y | MILK
LATHER UP
Yope Oat Milk Shampoo (£6.49, natureshealthbox.co.uk) gives you a healthier scalp and mane all in one, helping calm irritation – oats are one of Mother Nature’s very best natural anti-inflammatories, after all.
SAY YES TO SOY
Soy milk is a key ingredient in Kiehl’s Creme de Corps Soy Milk & Honey Whipped Body Butter (£37, kiehls. co.uk). Top tip: to speed up the moisurising process, apply body cream or butter with a clean tanning mitt – it takes seconds!
SOOTHE WITH A MASK
The Body Shop Mediterranean Almond Milk with Oats Instant Soothing Mask (£17, thebodyshop. com) is like breakfast for your skin! It’s ideal for sensitive complexions that need delicate exfoliation. The porridge-like texture sloughs away dead skin as well as smoothing and moisturising.
BATHE LIKE A QUEEN
Cleopatra was on to something when she took a daily dip in milk to soften her skin. Bring this ritual up to date with a Lush Milky Bath Bubble Bar (£3.95, uk.lush.com). Crumble the soy milk bar into your tub to turn the water creamy. TOPSANTÉ 83
jane scrivner MULTI AWARD WINNING 100% NATURAL & ORGANIC SKINCARE
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One lucky reader will win an Opatra face-toning device.
PHOTOGRAPH: SHUTTERSTOCK.
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PATRA SYNERGY IS THE LATEST innovation combining LED light and heat therapy. Three wavelengths – infrared, green light and red light – are well researched when it comes to improving the appearance of the skin. The red LED light stimulates the fibroblasts that produce collagen, which in turn can help your skin’s youthful appearance. With the application of Opatra’s anti-ageing creams or serums as well, the red light helps penetrate the product into the deeper layers of the skin, whilst also helping to improve blood circulation, expression lines and regeneration of cell connections. The green LED light improves cell and oxygen utilisation. Green light targets dark circles, pigmentation, broken capillaries and sunspots. It also calms irritated or over-stimulated skin.
The ultimate synergy between your skin and technology.
BENEFITS OF USING OPATRA SYNERGY
●●Promotes and improves elasticity of collagen fibres. ●●Rejuvenates the skin. ●●Improves blood flow. ●●Reduces inflammation. ●●Smooths out fine lines and wrinkles. ●●Reduces the appearance of age spots and pigmentation. ●●Treats and heals at the same time. ●●Provides dual action, LED red infra light and thermal treatment. ●●Has no side effects. Find out more at opatra.com The Opatra Synergy face-toning device retails for £5,999.99 and one lucky Top Santé reader will win one! Simply visit topsante.co.uk and go to the win tab at the top. Then click on the story about Opatra, which will have a link to the entry form. Entries close at midnight on November 25, 2019.
TOPSANTÉ 85
FOOD & DRINK Tuck in to a vegan Indian dish, try a new toaster and say so long to plastic food wrapping.
YVE’S EATS
WARM YOU UP
Deputy editor Yvonne Martin tries new foodie products.
What could be nicer as an autumn chill enters the air, than a mug of hot chocolate? Rude Health has launched one (£3.49, rudehealth. com) that comes in a 1litre carton, all ready to be warmed up on the hob or in the microwave. It’s made with oat milk, and it’s got a rich and creamy flavour.
DUALIT CLASSIC 4-SLOT TOASTER IN EUCALYPTUS (£195, dualit.com) If you despair of the fact that it’s nigh on impossible to repair kitchen gadgets these days, then the Dualit toaster is for you. It’s a design classic and it’s fully repairable because spare parts are available. It challenges today’s throwaway culture by lasting and lasting. ‘I can vouch for this as our one at home is 36 years old and still going strong. That’s pretty good green credentials. Dualit’s latest range includes some stylish green finishes too – we like this eucalyptus shade,’ says deputy editor Yvonne.
Farasbean Bhaji
(Green Bean and Tomato Curry) November is World Vegan Month, so why not embrace all things plant-based with this easy recipe from Indian in 7 by Monisha Bharadwaj? The dishes in the book all need only seven ingredients (and some store cupboard staples), so no daunting list of shopping! Serves 4 Warm 2tbsp of sunflower oil in a frying pan over a high heat and add 1tsp mustard seeds. When they pop, add a large, finely chopped onion. Cook for 3-4
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mins (still over a high heat) until it begins to change colour, then reduce the heat and cook for a further 2-3 mins until soft. Tip in 1tsp turmeric and 1tsp medium chilli powder and cook for a couple of mins, then stir in 400g trimmed and chopped green beans. Halve and grate 2 ripe tomatoes, discard the skin and season with salt. Add these to the mixture. Bring to the boil, then reduce the heat, cover and simmer for 10 mins, or until the beans are cooked. Add 2tbsp cashews, remove from the heat and serve hot.
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GREAT BRITISH PORRIDGE CO. (£3.99,
greatbritishporridgeco.co.uk) It’s porridge season! But if you don’t have time to stand over a saucepan of oats, why not try these instant ones that are all natural, and ready in 60 seconds. You just boil some water and add it in. They’re naturally sweet, rich in protein and fibre, veganfriendly and gluten free. The range is full of ethically sourced fruits, nuts and seeds.
3
OF THE BEST...
beeswax wraps
Cut your waste by wrapping your food in reusable coverings
Urban Green Bees Wax Wraps (£10 for 2, urbangreencompany. co.uk). These come in a variety of pretty patterns including elephants and bees. They’re 100 per cent natural and handmade from beeswax, pine resin and organic jojoba oil. Beeswax reusable food wraps (from £15, yourssustainably. com). There’s a general kitchen set, a cheese wrapping one and another for your packed lunch. They’ll last around a year and after that you can simply compost them.
Extracted from Indian in 7 by Monisha Bharadwaj (£17.99, Kyle Books). Photograph: Gareth Morgans.
Bee’s Wrap Reusable Food Wrap (from £12.99, Lakeland.co.uk). These are handmade in Vermont from organic cotton. They’re impregnated with beeswax and johoba oil that has antibacterial properties. Simply wrap and mould with the heat of your hand.
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food to su i t You
YOUR BONFIRE FEAST gather friends for a bonfire night supper that won’t cause your waistline to explode!
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FOOD | BONFIRE NIGHT
Apple warmer p92
Dark chocolate may reduce cravings, according to research published in Phytotherapy Research. What’s more, a study from the University of Nottingham found coffee stimulates your brown fat, which helps you use up calories.
BICERIN (a chocolate and coffee drink, from Turin)
WORDS AND PHOTOGRAPHS: STOCK FOOD.
This classic Alpine hot drink combines the deep, rich flavour of dark chocolate with the roasted, smoky notes of freshly brewed espresso to create an ideal cold weather warmer. Serves 4 Preparation and cooking time: 10 mins Per serving: 169kcal, 10.7g fat – 6.3g saturates – 16.8g carbs, 12.5g sugars, 4.2g protein, 2.5g fibre, 0.1g salt ■ Skimmed milk 500ml ■ Vanilla extract ½tsp ■ Salt 1 pinch Sign up to our newsletter at topsante.co.uk
■ Dark chocolate 100g, at least 70% cocoa solids, finely chopped ■ Freshly brewed espresso 60ml, or very strong coffee 1 Combine the milk, vanilla extract, salt, and chopped chocolate in a small heavy-based saucepan. 2 Bring to the boil over a moderate heat, whisking constantly. Once boiling, cook for 1 min until the mixture is slightly thickened. 3 Remove from the heat and stir in the espresso. Divide between four small cups and serve immediately for best results. TOPSANTÉ 89
BAKED FRUIT This warm pudding is the perfect antidote to chilly autumn nights when the temperature drops. Find the sweetest berries possible as this dessert contains no added sugars and relies on sweetness from the fruit. Serves 4 Preparation and cooking time: 45 mins Per serving: 89kcal, 0.3g fat – 0.0g saturates – 21.7g carbs, 7.5g
sugars, 0.8g protein, 2.9g fibre, <0.1g salt ■■Bramley apples 2, peeled, cored and diced ■■Oranges 2, peeled, pith removed, and segmented ■■Blackberries 100g ■■Vanilla extract 1tsp ■■Ground cinnamon ½tsp ■■Salt 1 pinch 1 Preheat the oven to 180C/gas
mark 4. Line a rimmed baking tray or roasting dish with a sheet of greaseproof paper. 2 Toss all the ingredients together in a mixing bowl with 2tbsp water. Turn out onto the greaseproof paper and scrunch the paper around the fruit to enclose. 3 Bake for 20-30 mins until the fruit is very soft. 4 Remove from the oven and let it cool briefly before carefully unwrapping and serving.
Blackberries are a great source of the trace mineral manganese, which is crucial in helping regulate blood sugar levels via its interaction with insulin.
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FOOD | BONFIRE NIGHT
Celeriac is rich in phosphorous, which helps your body regulate its metabolism. Having a healthy metabolism means you’re more likely not to be overweight.
BRAISED SAUSAGES ON CELERIAC AND APPLE MASH This lighter take on traditional bangers and mash harnesses the sweet, earthy flavour of celeriac. Serves 4 Preparation and cooking time: 50 mins Per serving: 384kcal, 21.4g fat – 6.7g saturates – 33.2g carbs, 8.8g sugars, 16.1g protein, 5.2g fibre, 1.2g salt ■■Celeriac 1, about 500g, peeled and cut into chunks ■■Granny Smith apple 1, peeled, cored, and diced ■■Small white potato 1, peeled and diced ■■Shallot 1, diced ■■Bay leaf 1 ■■Reduced-sodium chicken stock or vegetable stock 600ml Sign up to our newsletter at topsante.co.uk
■■Small pork sausages 4, at least 95% pork content ■■Olive oil 1tbsp ■■Flat-leaf parsley small handful, finely chopped ■■Salt ■■Freshly ground black pepper 1 Combine the celeriac, apple, potato, shallot, and bay leaf in a saucepan. Cover with water. 2 Bring to the boil over a high heat and then cook at a steady simmer until the celeriac and apple are tender to the tip of a knife, about 10-12 mins. 3 Drain well, reserving a small cup of the cooking liquid and discard the bay leaf. Return the solids to the saucepan they were cooked in and mash until smooth, adding a little of the reserved
water to loosen as needed. 4 Season to taste with salt and pepper. Cover and keep warm to one side. 5 Bring the stock to a simmer in a saucepan over a moderate heat. Add the sausages, partially cover with a lid, and poach until cooked, about 10-15 mins, turning from time to time. 6 Remove from the stock to a plate lined with kitchen paper. Once cool enough to handle, split in half. 7 Heat the olive oil in a large non-stick frying pan set over a moderate heat until hot. Add the sausages to the pan, cut side down, frying until golden-brown, about 3-4 mins. 8 If needed, reheat the celeriac mash before dividing between serving bowls. Sit the sausages on top and sprinkle with chopped parsley. TOPSANTÉ 91
An apple a day… keeps the weight at bay, or so it seems, as a South Korean study looking at mice on an apple-only diet found it led the little rodents to lose weight.
APPLE WARMER A non-alcoholic spiced cider is a real treat on Bonfire Night; loaded with warming spices and flavours, this recipe can be adapted for larger groups by doubling or even tripling the quantities. Serves 4 Preparation and cooking time: 25 mins Per serving: 89kcal, 0.1g fat – 0.0g saturates – 21.4g carbs, 21.4g sugars, 0.2g protein, 0.9g fibre, 0.0g salt ■ Cloves 4 ■ Whole star anise 3 ■ Small cinnamon sticks 2x8cm lengths broken into pieces
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■ Cloudy apple juice 500ml ■ Small Cox’s apples 2, diced ■ Orange 1, peel only, pared and sliced 1 Place the cloves, star anise, and broken cinnamon sticks on a small square of cheesecloth. Bring the cheesecloth around the spices, tying it at the top with kitchen string. 2 Place the spice bag, apple juice, diced apple, and orange peel in a saucepan. Stir in 500ml water. 3 Bring to a steady simmer and then reduce to a gentle simmer, cooking for 15 mins. 4 Remove the juice from the heat and let cool briefly before ladling into cups or mugs.
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FOOD | BONFIRE NIGHT
Compared to plain flour, wholemeal flour contains high levels of dietary fibre, which is good for your gut bacteria.
CHILLI CHICKEN IN TOASTED FLATBREAD Homemade wholemeal flatbreads are quick and easy to whip up. Paired with a smoky chicken filling, they are the perfect all-in-one meal that won’t spike your blood sugar level. Serves 4 Preparation and cooking time: 50 mins Per serving: 399kcal, 9.9g fat – 1.8g saturates - 42.0g carbs, 8.7g sugars, 34.4g protein, 6.0g fibre, 0.5g salt For the flatbreads: ■ Wholemeal flour 200g, plus extra for dusting ■ Avocado oil, 2tsp For the filling: ■ Smoked paprika, 2tsp ■ Ground cumin ½ tsp ■ Ground coriander ½tsp ■ Red chilli powder 1 pinch ■ Salt ½tsp ■ Freshly ground black pepper ¼tsp ■ Skinless boneless chicken breasts 2, cut into strips ■ Olive oil 1tbsp, plus extra for brushing ■ Lemon ½, juiced ■ Large carrot 1, shredded or julienned ■ Green pepper 1, cored, seeded, and cut into strips ■ Sweet chilli sauce 4tbsp 1 For the flatbreads: Place the flour in a bowl. Add the avocado oil and stir in 100-125ml warm water, mixing until a rough dough forms; you may need to add a little more water if too dry or more flour if too wet. 2 Turn out onto a lightly floured surface and knead until smooth and elastic, about 4-6 mins. Divide into four pieces, rolling them into balls. 3 Working one by one, flatten out the dough into rounds with your fingers and then roll out into 15cm rounds with a lightly floured rolling pin. 4 Dust with flour underneath and on top to prevent them sticking. Cover with a dry tea towel until ready to cook. 5 For the filling: Stir together the paprika, cumin, coriander, chilli powder, salt, and pepper in a bowl. 6 Add the chicken, stirring to coat in the spice. Drizzle over the olive oil, turning to coat. Cover and set aside. 7 Preheat a pan over a moderate heat. Add the chicken, sautéing until cooked through, about 6-8 mins. 8 Remove from the pan to a plate and squeeze over some lemon juice. Loosely cover with aluminium foil. 9 Clean the pan by wiping with kitchen paper. Working one by one, place flatbreads in pan, cooking until slightly puffed and charred, turning once, about 2-3 mins. 10 When ready to serve, fill the flatbreads with chicken, carrot, and green pepper. Spoon over the sweet chilli sauce before folding and serving. TS
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TOPSANTÉ 93
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FOOD AND DRINK | COLUMN
THE MINDFUL DRINKER
RELIEVING STRESS? This month, our columnist and wine expert Sam Rice looks at the relationship between alcohol and stress. You can follow Sam on Instagram @midlifekitchen and at stealthhealthblog.com.
T
RICKY DAY AT WORK? KIDS being difficult? Money worries? Life can be stressful and for some of us a cold beer, a glass of wine or a nice gin and tonic is an enjoyable way to slow down, relax and forget our troubles for a while. But, when it comes to alcohol is it really a de-stressor or can it be part of the problem? As with most things, when it comes to our health and wellbeing it depends on context. There is some evidence that alcohol has a short-term stress response dampening (SRD) effect in certain people and under certain circumstances. One study concluded that alcohol can reliably reduce stress when drinking occurs in the presence of pleasant distractions, for example, enjoying a glass of wine with a friend. Indeed, alcohol, even in low doses, releases dopamine – the feelgood chemical – in your brain, so having a drink can provide a short-term mood boost. But, as we all know, that first drink is always the best, the second not so much and by the time we hit the third or fourth any of the stress-relieving benefits are far outweighed by the negative effects of drinking too much alcohol. The immediate gains of drinking alcohol also need to be balanced against the habit-forming tendency of dopamine-releasing substances which can lead to dependency in the longer term. Paradoxically, as well as being a mood-booster, alcohol is also a depressant, which means it slows down the central nervous system’s processes. This may help you deal with stress in the moment but in the Sign up to our newsletter at topsante.co.uk
HELP & INFO ● If you are keen to cut down, this helpful, practical guide is a great place to start. Mindful Drinking: How Cutting Down Can Change Your Life, by Rosamund Dean (£9.21, amazon.co.uk).
long run it can contribute to feelings of anxiety and make stress harder to cope with. None of us like the feeling of having over-indulged and anxiety is never lessened by a hangover! So, when it comes to alcohol and stress, my advice would be to drink for pleasure, not as a coping mechanism. There are many other ways to unwind; I like to distract myself with a good book, go out for a walk or listen to a great podcast. Not only will you feel more relaxed but when you do have that drink it will be all the more enjoyable. Until next month, santé!
Sam x
● Drinkchat is a free online chat service for anyone who is looking for information or advice about their own, or someone else’s, alcohol use. Visit drinkaware.co.uk/ chat-with-an-advisor. ● Alcoholics Anonymous Great Britain is an organisation of men and women who share their experiences with each other hoping to solve their problems and help others to recover from alcoholism.
TOPSANTÉ 95
AUTUMN EATING
Nourish your body and make good use of the season’s ingredients with these simple recipes from ‘medicinal chef’ Dale Pinnock.
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FOOD | AUTUMN EATING
indulgent breakfast BAKED APPLE AND BANANA WITH OATY CRUMBLE TOP AND BOTTOM
Beef and beetroot casserole on p100
A bit like a double-layered crumble, this is a great way to get extra fresh fruit into your diet and up your fibre intake. The banana goes all gooey in this one too. Gorgeous stuff! Serves 1 Preparation time: 10 mins Cooking time: 25 mins ■■Apple 1, cored and cut into wedges ■■Ripe banana 1 ■■Clear honey 1tsp ■■Porridge oats 4tbsp ■■Ground cinnamon 1tsp 1 Preheat the oven to 180C/gas mark 4.
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2 Place the apple wedges on a baking tray. Peel and Oats are a great break the banana source of biotin, into chunks and a nutrient that add to the tray, promotes healthy, then drizzle the bright skin. fruit with the honey. 3 Bake for 20-25 mins until the fruit is soft and gooey. 4 Mix the oats and cinnamon together in a bowl, ensuring they are well combined. Place 2tbsp of the cinnamon oat mixture into the bottom of a serving bowl. Top with the baked fruit, then sprinkle over the remaining cinnamon oat mixture before serving. TOPSANTÉ 97
food | autumn eating
HOUMOUs, ROAsTED ONION AND RAINBOW sLAW WRAP This wrap makes the perfect portable work lunch, and the recipe will give you enough of the three different delicious filling elements to make three days’ worth in advance. Serves 3 Preparation time: 15 mins Cooking time: 30 mins ■■Red onions 2, halved and sliced lengthways ■■Chickpeas 400g can, drained ■■Tahini 2tbsp ■■Large lemon 1, juiced ■■Garlic 1 clove, finely chopped ■■Red cabbage ¼, finely shredded ■■Small carrot 1, finely shredded ■■Coconut yogurt 1tbsp (optional) ■■Wholemeal wrap or tortilla 3 ■■Salt 1 Begin by roasting the onions. Preheat the oven to 180C/ gas mark 4. 2 Place the red onion slices on a baking tray and bake for 25-30 mins until soft and just beginning to turn golden brown at the edges. 3 to make the houmous place the chickpeas, tahini, lemon juice and garlic in a food processor or blender and blitz until smooth. Season to taste with salt. 4 to make the slaw, place the cabbage, carrot and coconut yogurt, if using, along with a good pinch of salt in a bowl and toss together well. 5 Lay a wrap out flat. arrange one-third of the slaw in a line through the centre. top with one-third of the roasted onions, then top it all off with one-third of the hummus. Wrap up tightly. Wrap the other two in the same way. 6 the leftover fillings can be stored in separate sealed containers in the fridge for 3-4 days. 98 TopSanté
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Wraps are the ideal healthier alternative to regular sandwiches. You get the same hand-held convenience but with a lower glycaemic load due to the less starchy bread.
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Red meat from organically reared animals contains plenty of iron, zinc and selenium, as well as healthy fats. Beetroot is rich in nitric oxide, which helps lower blood pressure, as well as a substance called betacyanin which supports liver health.
BEEF AND BEETROOT CASSEROLE You could make this up to three days in advance, cool and keep in the fridge, or freeze all or some for defrosting and reheating another day. It’s great served with sweet potato mash. Serves 6 Preparation time: 15 mins Cooking time: 2¼ hours ■■Olive oil as required ■■Braising steak 1kg, cut into about 4cm pieces ■■Red onions 2, finely chopped ■■Garlic cloves 3, finely chopped 100 TOPSANTÉ
■■Plain flour 1tbsp heaped ■■Red wine 300ml ■■Beef stock 200ml ■■Clear honey 1tbsp ■■Cinnamon sticks 2 ■■Vacuum pack cooked beetroot (not the pickled kind) 250g, drained and juices reserved ■■Salt and pepper 1 Preheat the oven to 180C/gas mark 4. 2 Heat a little olive oil in a large heavy-based saucepan, add the beef, a few pieces at a time, and cook for 2-3 mins until browned all over. Remove
from the pan and set aside. 3 Add a little more oil to the pan and sauté the red onions and garlic along with a good pinch of salt until the onion has softened. Return all the beef to the pan, sprinkle over the flour and cook for a further 2-3 mins. 4 Pour in the wine and stock and bring to a simmer, stirring. Add the honey, cinnamon and a generous seasoning of salt and pepper. Cover the pan and simmer for 1½ hours. 5 Cut the beetroots in half and add them to the pan along with the beetroot juices. Re-cover and simmer for another 30 mins. Facebook.com/TopSanteMagazine
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FOOD | AUTUMN EATING
SEEDY BANANA AND PEANUT BUTTER OAT COOKIES Super easy and very tasty, this winning combination of banana and peanut butter is timeless. Make sure you get the type of peanut butter that doesn’t contain sugar and unwanted additives. Makes 8-10 Preparation time: 15 mins Cooking time: 20 mins ■■Very ripe bananas 2 ■■Crunchy peanut butter 4tbsp ■■Clear honey 3tsp ■■Butter 2tsp ■■Porridge oats 150g ■■Mixed seeds 3tsp 1 Preheat the oven to 180C/gas mark 4 and
While these are quite carb-heavy and contain honey, the fibre in the oats and the protein in the peanut butter will slow the release of the sugars.
line 1 large or 2 small baking sheets with greaseproof paper. 2 Peel the bananas and break up into a bowl. Add the peanut butter, honey and butter and mash together well. 3 Add the oats and seeds and stir together until you have a sticky dough mixture. 4 Break the dough off into 8-10 balls all of equal size. 5 Place the balls spaced out on the lined sheet(s) and then flatten and shape them into cookies. 6 Bake for 15-20 mins until golden brown. Once cooled, store them in an airtight container. TS
Eat Shop Save: 8 Weeks to Better Health by Dale Pinnock (£14.99, Hamlyn, octopusbooks.co.uk)
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ASK THE EXPERTS We love to hear from you. If you have a question for any of our experts, email topsante.talkback@ kelsey.co.uk or tweet us @TopSanteUK.
NUTRITION EXPERT
Sarah Flower is a nutritionist who campaigns for a lower-carb, sugar-free way of eating (sarahflower.co.uk).
Q
Can cheese ever be part of a healthy diet or should I avoid it? I love it so I’d like to know which the healthiest varieties are and how much I can have.
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body and means we are not causing sugar/insulin spikes or laying down fat as storage (insulin controls this). Another issue is hormones – women approaching or in menopause often respond better for weight loss when on a low carb diet but also avoiding dairy. So, the answer is cheese is fine – real cheese not the processed ‘pretend’ cheese – but it depends on the rest of your diet and possibly your hormones. A diet of real food is always the best way to go for optimum health.
Q
I put on half a stone this summer – what are some easy diet tweaks that could help me to lose it by Christmas?
A
We know that a low fat/low calorie diet can work in the short-term, but your BMR (Basal Metabolic Rate) adjusts as you diet so you have to eat less and exercise more to maintain the loss – this is not sustainable long term. The idea that a reduction in calories allows the body to burn any unwanted fat sounds feasible but the reality is very different. Reducing calories works short-
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PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK.
A
As many readers may know, I am a keen advocate of the low carb way of eating, purely due to the amazing results I have seen in my clinic with many health conditions being reversed, including diabetes, but also weight loss and part of that diet is high fat, including lots of cheese. However, if your diet is quite carb rich then having lots of fat and carbs/sugars together is going to have the opposite effect, so the answer really depends on your current diet. I would advise anyone to reduce their carbohydrates, especially ditching refined carbohydrates (we have essential fats, essential protein but we don’t have essential carbohydrates!). Filling up on healthy fats and good protein is great fuel for our
ASK THE EXPERTS | YOUR QUESTIONS
Choose good quality proteins and fats to nourish your body while losing weight.
term, but our bodies learn to adjust to the lower calorie intake and the weight loss stalls. Your body adapts to suit the amount of fuel you are putting into it. It has to do this to survive. If you weighed 10 stone (140lbs), and you saved 3,5007,000 calories a week by eating less and moving more, you could, according to common belief, lose 1-2lb a week. If you continued to do this for a year, that would in theory be a 52-104lb loss – is this really realistic or would your body step in and adapt itself in order to preserve your life? It’s a bit like if you were on a salary of 100k, lost your job, then replaced it with a salary of 30K. If you continue to spend in the same way as you did when you were on 100k, you would be in trouble. The body is no different. It
won’t continue to burn 2,000 calories if you are only giving it 1,500, it will learn to work on 1,500. The problem is sustainability. Your BMR drops to 1,500 so in order to lose more weight, you have to eat 1,200 then 800 and before you know it, you are tired, grumpy and hungry, and you find you can’t sustain the diet, so you eat more. But now your body is used to 800 calories a day and is reluctant to adjust back up as it doesn’t trust that there’s a regular food source, so the overeating becomes fat until your metabolism adjusts back up again, hence why people often put more weight back on after a diet. In my opinion, one of the best ways to maintain a moderate loss but not to affect your BMR is intermittent fasting. It’s so easy, does not cost anything
and anyone can do it. Simply eat your last meal in early evening and don’t eat again until breakfast, midday or even lunchtime. This helps to reset your hormones, balance blood sugars and can help with weight loss. I am a huge fan of this. Remember to drink regularly – but not sugary or milky drinks as these are seen as food and stimulate an insulin response – so opt for fluids such as water, black coffee, green tea etc. This is much easier when you also reduce your carbs, as insulin stimulates a hormone called ghrelin, which is a craving hormone. When you eat, opt for real food, full of good-quality protein, healthy fats and lower in carbohydrates – opting only for complex carbohydrates – and this will help nourish your body while you are losing weight. TOPSANTÉ 103
EAUTY EXPERT
Pamela Marshall is a clinical aesthetician, and co-founder of skin clinic, Mortar and Milk (mortarandmilk.com).
Q GYNAE EXPERT Dr Alex Eskander is a consultant gynaecologist (gynae-centre.co.uk).
Q
I am a mother of two and I’m aged 48. I had my children naturally. I have just reached menopause and have had to have a vagina repair due to a prolapse. Will pelvic floor exercises help prevent this happening again? And how should I be doing them?
A
The pelvic floor supports some of your internal organs and so when it weakens and loses its elasticity, it can cause vaginal prolapse. Having children stretches the muscles, but getting older and reaching menopause can also weaken the muscles. I would recommend regular pelvic floor exercises to all women as they help strengthen the internal muscles around the vagina and bladder, especially if you have previously suffered with prolapse. Lifestyle adjustments you can make to control symptoms and 104 TOPSANTÉ
Do I still need to use an SPF at this time of year?
A
Yes, SPF should be worn every day of the year. UVA breaks down our collagen and elastin, so in terms of premature ageing it’s critical to protect yourself from it.UVA is still present during daylight and can penetrate through clouds, glass and into your skin’s deeper layers. For example, at the moment, it is raining outside and the UV index is 4, which is considered medium exposure. The strength of the UV index can change throughout the day so it’s always good to look at your smartphone’s weather as it always shows the UV index. It changes due to current conditions, time of day, closeness to the equator, what kind of surface you’re near (the sea, a pool, etc). The UK has an index between 1 and 8. Light or thin cloud cover can actually increase the intensity of UV exposure as well so it is absolutely critical that you wear your SPF every single day. I like Exuviance’s Sheer Refining Fluid SPF 35 (£40.86, facethefuture.co.uk).
limit the worsening of prolapse include eating a high-fibre diet and avoiding lifting anything heavy. Pelvic floor exercises involve squeezing the pelvic floor muscles 10-15 times a few times a day. Be mindful to focus on only tensing the pelvic floor and not the other muscles in your stomach or legs. If you’re unsure what it feels like, it’s the same muscles you use to try to stop yourself peeing. To make sure you’re getting it right, test it by inserting a finger and tightening then relaxing the hold on it using only your pelvic floor. Facebook.com/TopSanteMagazine
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ASK THE EXPERTS | YOUR QUESTIONS
Q
Q
My skin often feels (and looks!) dry and dull in the winter. Is there anything I can do now to make sure this doesn’t happen in the coming months?
A
The best way to keep the skin looking healthy is to make sure that you and your skin are hydrated. Drinking plenty of water, making sure you get your essential fatty acids in your diet, and using topical products that can actually penetrate beyond the outer dead layers of your skin. I would stick
to clinical over high street brands as they are formulated to move beyond your stratum corneum (the outer layer of skin). Try Exuviance’s Deep Hydration Treatment mask (£45, facethefuture.co.uk) and Wild Nutrition Pure Strength Omega 3 Supplements (£30, wildnutrition.com).
I was involved in an accident seven months ago and smashed my face on the ground with such force that I fractured my nose and blacked both eyes. I have completely recovered but I still have bruises on both cheeks under the eyes. Do you have any suggestions as to how I can get rid of these marks?
A
It really depends on the bruise. Deeper bruising takes time. I would always add in products that are high in antioxidants but also formulated with polyhydroxy acids as they are very anti-inflammatory and hydrating. Try arnica cream too. It could also be that with the force of the accident there is underlying post inflammatory hyper pigmentation and/or vascular damage. Both of these would be greatly helped by polyhydroxy acids.
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Q
I recently got divorced after being married for 18 years. It feels scary to be on my own. How can I move forward with my life in a positive way?
A RELATIONSHIPS EXPERT Sara Davison is a relationship expert and divorce coach (saradavison.com).
Q
My husband is no longer interested in sex and refuses to talk about it. What can I do?
A
This is a challenge that a lot of married people face so you are not alone and there are several ways to approach it. Think back to when he was interested in sex and what used to lead up to it and try to recreate those scenarios. Sometimes a walk down memory lane or an evening out that you know he enjoys may reignite that spark. Sometimes bringing up the subject can make the issue even more entrenched 106 TOPSANTÉ
and awkward so it reduces the chance of getting back on track. Start with introducing small touches during the day and build on these to see if it can build up to intimacy over time. Another option is to go to couples counselling. This would create an environment where he may be able to open up about why he is no longer interested in sex. It is possible to get back on track, so don’t lose hope.
Divorce is a big change and can be a bit of a rollercoaster at first so it’s normal to be a little scared of what the future holds. Make sure you have a good support team around you that can help you manage both the emotional and practical challenges. Get out of the house and do some exercise as even a brisk walk around the block will boost your mood and confidence about the future. If you’re struggling, don’t be afraid to ask for help from experts such a your GP or a coach. It’s important to make sure you do things you enjoy. All too often we lose track of our identity during a long relationship. It’s time now to rediscover what makes you tick and what you love doing. Write your ‘Breakup Bucket List’ of everything you can do now you’re single. Don’t forget to schedule some fun activities into your diary and to spend time with friends who make you laugh.
SEND US YOUR QUESTIONS ON: ● Beauty ● Fitness ● Nutrition ● Sleep ● Relationships ● Menopause ● Mental health Email topsante.talkback@kelsey.co.uk TS
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IN ASSOCIATION WITH
MENOPAUSE EXPERT Your menopause questions answered…
Q
I am 50 years old, had no periods for six months and then when I started taking HRT, they returned. Does this mean I can get pregnant?
You are advised to continue contraception until you have not seen a period for one year even if you are over 50 years old, because of the small chance of conceiving. This advice does not change if you are on HRT as HRT is not a contraceptive. HRT may bring on bleeds
again though so you will not know when your natural periods stop. For this reason, you are advised to continue contraception whilst you take HRT. By the age of 55, however, you can stop using contraception or before then if you are not on HRT and your periods have stopped for at least a year.
PHOTOGRAPHS: SHUTTERSTOCK.
I am not sexually active but feel dry down there, can I use a lubricant to ease that?
MENOPAUSE EXPERT Kathy Abernethy is a Senior Menopause Nurse Specialist and author of Menopause: The One Stop Guide (amazon.co.uk).
Lubricants will help vaginal dryness at any time, not just when having sex. Apply a small amount of lubricant such as Sylk Natural Lubricant at any time to help ease that dry feeling which is so common around the time of the menopause. It can be used as often as you wish and will make you feel more comfortable.
TopSanté PROMOTION Sylk is a plant- and water-based lubricant that makes sex more comfortable and enjoyable. The pH-friendly, hormonefree, paraben-free formula hydrates and soothes soreness and dryness. It’s available on NHS prescription and at chemists. You can try a sample for free by visiting sylk. co.uk.
available at
in store | boots.com mobile | app Available at selected Boots stores. Subject to availability.
TOPSANTÉ 107
ADVERTISEMENT PROMOTION
Lauren Windas, naturopathic nutrition graduate from the College of Naturopathic Medicine talks about how CNM changed her life.
W
HAT I ESPECIALLY loved about CNM’s course was that it really helped me understand just how important diet and lifestyle are to maintaining health and wellbeing. The course gave me the tools I needed to make decisions for my own health and plenty of training experience working with clients in a clinic setting. I became very unwell with Chronic Fatigue Syndrome during my second year at university. After seeing a variety of GPs and specialists who all told me that my case was incurable, I discovered that changes to diet and lifestyle could help relieve my symptoms and improve my wellbeing. It made me really interested in discovering more about nutrition and how the human body works. So I left university with a new career in mind, and enrolled at CNM where I could study naturopathy, as well as nutrition. What attracted me to CNM was their combination of academic learning and clinical training, as well as the flexibility to work alongside and 108 TOPSANTÉ
study part-time. CNM changed my life because it gave me the ability to have the lifestyle I always desired. I launched my dream business in something I am truly passionate about; nutrition and coaching people to become the healthiest versions of themselves. I have co-founded my own wellness brand, ARDERE, with my sister Nicole. We provide expert nutritional advice, offer healthy recipes and sell 100 per cent organic natural wax aromatherapy candles. I am particularly interested in helping people who have a poor relationship with food or weight issues. If you want to learn more about functional medicine and how health and wellbeing can be achieved naturally, CNM provides great resources and develops your skills to become a confident practitioner.
Lauren Windas, left, CNM naturopathic nutrition graduate and her sister Nicole with whom she has started a wellness brand
Healthy living with Lauren Windas
PHOTOGRAPHS: © NICOLE WINDAS.
I LAUNCHED MY DREAM BUSINESS
CNM has a 22-year track record training successful practitioners, in class and online. 80 per cent of graduates are practising. For more information call 01342 410 505 or naturopathy-uk.com.
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ENJOYED READING THIS ISSUE OF TOP SANTÉ?
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LETTERS | YOUR VIEWS
Loving the
HEALTHY LIFE
To tie in with this month’s special section on stress, we asked you to send in your top tips on promoting a calm and happy mind and body. TIPS
Everyone is creative, whether it’s writing a poem, cooking, gardening, singing, reading, drawing or making a pot. Do your thing – it’s a great way to boost your wellbeing. Ivy
STAR LETTER
COMPILED BY YVONNE MARTIN.
YOU’RE WORTH IT
My stress reliever is ‘me time’! It’s not selfish; it’s a necessity for your own happiness. Do whatever you feel like doing just for yourself. Listen to music, whether calming or loud and upbeat, and sing along to it too! Also, go for a walk in the fresh air with a friend. People tend to have better conversations when out walking together. You can do it even if it’s raining – just wear the right gear. Or simply get cosy and disappear into a good book. Hazel, Nottinghamshire Congratulations Hazel, You’ve won our star letter prize! It’s a great natural skincare bundle from Salcura worth more than £100.
Make sure you always find time for a laugh. If there’s nobody about to have a laugh with, find a video of dogs being silly on YouTube! Amy
A GREAT DECISION
I recently bought my first copy of Top Santé. I was attracted by the line about ‘healthy menopause’ on your August cover and, well, I can only say that buying the magazine is the best thing I’ve done in a long time! Since reading the articles I’ve realised the hay fever/allergy symptoms I’ve been suffering with weren’t allergies at all but changes in my hormones. I have also started attending a Pilates group, which has made huge changes. Thank you for your advice and I look forward to buying it every month now. Fiona, Moray
The secret to maintaining an exercise regime is finding something you enjoy. I no longer put myself through classes I don’t like just because I think they’re good for me. Instead, I put on some disco music and do hula-hooping in the garden. Maria
Win! SEND US YOUR THOUGHTS
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Next issue’s star letter will win three Vida Glow Marine Collagen Loose Powders plus a Vida Glow Emollient Moisturiser, worth more than £100. Email topsante.talkback@kelsey.co.uk.
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EXPERT | INTERVIEW
WORD WITH…
Kirsty Gallacher
The TV presenter talks about juggling family life with work and her secrets to looking good naturally.
Exercise is a great way to switch off. Going for a run is the one time I’m able to clear my mind. I exercise 3-4 times a week and train as much as I can either with Mel or at my local gym, which is great.
possible and promote a positive body image. I’ve recently started taking super-green supplements, which have improved my skin and also my overall health. I mix them in with my morning smoothies. I recently tried Ultherapy, which helps to tighten the skin of your jawline. It’s non-invasive and uses ultrasound technology to reach the deeper layers without having to upset the surface skin. It helps boost your own natural collagen and encourages your skin to do the work for itself. And there’s no down time, which I love!
One of my biggest indulgences is a long soak in a warm bubble bath.
I’ve always been into sports. I was in all the teams at school. I trained a lot and had matches during the week and on Saturdays, so I didn’t have much free time. Running the London marathon this year was tough. I liken it to childbirth in that there are lots of ups and downs and you’re not sure how long it’s going to last, but you know it’ll be amazing at the end –
114 TOPSANTÉ
you just have to get there! After my first marathon I said never again, but a few days later, DJ Chris Evans asked me to do it again and I agreed! I ran with a bad injury this year so it was a real mental as well as physical battle, but I made it.
Growing up I wanted to be a fashion journalist. I never considered being a presenter. I fell into it when I joined Sky Sports aged 21 as a junior on the golf team. I had been about to go on to do a degree when they asked me in for an interview and the rest, as they say, is history! Working on TV can bring a lot of pressure to look your best. I strive to look as fresh and healthy as
One of my biggest indulgences is a soak in a warm bubble bath. I make sure I have plenty of time to relax and line up all my favourite products, including a Moroccan oil hair mask. ● Kirsty Gallacher is working with Ultherapy. Visit ultherapy.co.uk
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WORDS: LARISSA CHAPMAN. PHOTOGRAPHS: SHUTTERSTOCK.
My two boys wake up at 6.30am and we all have breakfast. Then we’re on the school run. Once I’m home, I sort out our pet tortoise, walk the dogs, then work out with my trainer, Mel Deane. I then dash to work or catch up with emails.
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