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NATURAL HEALTH NOVEMBER 2017 naturalhealthmagazine.co.uk

UK’S TOP ALTERNATIVE WELLBEING MAGAZINE

NOVEMBER 2017

BEAUTY | RECIPES | MEDITATION | NUTRITION | RETREATS

Holistic living

NATURAL HEALTH UK’S TOP ALTERNATIVE WELLBEING MAGAZINE

WHAT TO EAT NOW!

PERIMENOPAUSE

NATURAL SOLUTIONS THAT REALLY WORK

ANTIOXIDANT-RICH FOODS TO FIGHT FREE RADICALS INFLAMMATION:

WINTER WELLNESS

THE HEALTH CONCERN YOU CAN'T IGNORE

BEST HERBAL REMEDIES FOR COLDS AND FLU WHAT TO DO IF YOU'RE A CYBERCHONDRIAC WHY HUGGING A TREE WILL MAKE YOU HAPPY THE REAL REASON YOU'RE ALWAYS TIRED

£3.99 | NOVEMBER

NATURALHEALTHMAGAZINE.CO.UK

GRIEF THERAPY ESSENTIAL COPING STRATEGIES FOR MOVING FORWARDS

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PLUS: BANISH FINE LINES, NATURALLY THE BEST ETHICAL BUYS WHAT YOUR CLUTTER SAYS ABOUT YOU HOW TO CUT YOUR WASTE USE KINESIOLOGY TO BALANCE BODY & MIND

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EDITOR’S LETTER

THE TEAM

DEPUTY EDITOR Allison Jacobs

Always worrying about your health? Turn to page 42 - you might have cyberchondria!

EDITORIAL ASSISTANT Emily McMullin

If you’re like me and have no tolerance for being tired, check out the feature on p46 to find out what might be sapping your energy

WELCOME...

...to the November issue of Natural Health magazine.

‘Tis the season for wrapping up warm, snuggling in front of a roaring log fire, and doing your best to steer clear of colds and sniffles. Feeling grotty when everyone else is enjoying the change of season is no fun, but you don’t have to resort to popping pills to get your mojo back. Over on page 50 we’ve got immune-boosting advice from the experts, with the best foods and remedies to up your defences.

We’ve also packed this issue full of other health and wellbeing tips – from gut-friendly recipes on page 65 and holistic strategies to deal with grief on page 90, to natural ways to lower inflammation in your body on page 40.

Happy reading!

Claire

Claire Munnings, Editor, Natural Health naturalhealthmagazine.co.uk

CONTENT WRITER Vicky Warrell

This month I looked into ways to become ecofriendly in all aspects of life, from your home to your holidays. Turn to page 117 for some easy eco tips and tricks!

facebook.com/NaturalHealthMag twitter.com/naturalmag @naturalhealthwellbeing NATURAL HEALTH 3

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NATURAL HEALTH

CONTENTS November 2017

104

UP FRONT

9 Over to you Your views plus the chance to win our star prize 10 This month Inspiration for November 14 Natural news The latest from the holistic health world 17 Therapy of the month How kinesiology could help you 19 NH’s talking about We shine a spotlight on tree hugging 21 Shop yourself healthy Our monthly round-up of must-have items 22 “When your hormones work in synergy, they form a beautiful, synchronised dance” Nutritionist Angelique Panagos on how food can help you ride life’s hormonal rollercoasters 25 Janey Lee Grace On not having regrets 26 Have a happy perimenopause Jayney Goddard explains how to manage this natural stage of your life 29 Patsy Kensit The TV actress discusses her new diet and fitness routine 31 Ask the experts You talk to our wellbeing wonder-team 4 NATURAL HEALTH

BODY

36 Body news Research proven to help boost your body 39 Increase your energy and burn more fat Glynis Barber reveals her top diet and exercise tips 40 How to lower your inflammation Is this the new cholesterol?

42 Do you have cyberchondria?

How health anxiety fuelled by internet searches is causing distress and an NHS crisis 45 What the Health Jo Wood tries her hand at veganism 46 6 reasons why you’re always tired Experts reveal what could be causing your droopy eyelids 50 14 ways to cold-proof yourself Experts share their immunity-boosting advice 57 Miscarriage – the last taboo Emma Cannon on the topic no one talks about

EAT NATURAL

60 The superfood hotlist Fill your basket with the latest healthy eating must-haves 62 In the kitchen with...

Naomi Buff, founder of adaptogen superfood blend brand Naomi’s Kitchen

IN THIS ISSUE

36

14 65 Love your gut Revolutionise your health with these meals from nutritional therapist Eve Kalinik

65 117

69 Five things you need to know about cholesterol What is it, how much is too much and what should you do about it?

95 When envy is good for you Being a green-eyed monster can have its benefits

70 Eat to beat ageing How your diet can help to boost your mind and body

97 Reclaim your pleasure Our sexuality has been distorted by modern culture, says Mike Lousada

73 A complex issue Henrietta Norton on the importance of B vitamins

LIVING

104 Living news Our home, fashion and environmental round-up

BEAUTY

107 Unleash your inner dragon Upgrade your autumn wardrobe with ethical label Komodo

81 Beauty ed’s picks Gorgeous beauty buys hot off the press

112 What is your clutter trying to tell you?

There might be a deeper meaning to your mess

82 The ultimate winter skin guide Now is the time to ramp up your beauty routine

SPECIAL

78 10 ways to turn back the clock Quick make-up fixes for a youthful glow

85 Jo Fairley’s natural shampoos and conditioners The Beauty Bible guru reveals the best products for your hair

SELF

90 Coping with grief Jan Day on how to deal with loss 93 Lynne Franks Our empowerment guru goes to Greece to help refugees

117 How to become an eco warrior How to be more environmentally-friendly in all areas of your life

THIS MONTH’S OFFERS 32 Subscribe today and receive an After Dark Face Oil from Kiss the Moon 44 Win a spa break for two 115 Win a mattress topper and a trio of skin-soothing creams

REGULARS

125 This month we’ve been The latest from Natural Health HQ 127 Horoscopes What the stars have in store for you this month 130 Jane Alexander Our holistic hero shakes off her past

COVER IMAGE: Jump Foto Kristiane Vey

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OUR

CONTRIBUTORS

NATURALHEALTHMAGAZINE.CO.UK EMAIL: LETTERS@NATURALHEALTHMAGAZINE.CO.UK FACEBOOK: FACEBOOK.COM/NATURALHEALTHMAG TWITTER: @NATURAL_MAG ACEVILLE PUBLICATIONS, 25 PHOENIX COURT, HAWKINS ROAD, COLCHESTER, ESSEX CO2 8JY

Editor Claire Munnings Deputy Editor Allison Jacobs

GLYNIS BARBER

Glynis is an actress, anti-ageing guru and the co-author of The In-Sync Diet agelessbyglynisbarber.com

EMMA CANNON!

Emma is a fertility, pregnancy and integrated women’s health expert emmacannon.co.uk

Editorial Assistant Emily McMullin Content Writer Vicky Warrell Group Editor Naomi Abeykoon Advertising Manager Belinda Buckle Business Development Executives Lauren Gale 01206 506266 lauren.gale@aceville.co.uk Rebecca Dillon 01206 505929 rebecca.dillon@aceville.co.uk

IAN MARBER!

Ian is one of the UK’s top nutritional therapists and health writers ianmarber.com

JANEY LEE GRACE! Janey is the author of Look Great Naturally and runs the website imperfectlynatural.com

Sarah Jefferson 01206 506226 sarah.jefferson@aceville.co.uk Art Director James Philp Designers Debbie Pratt, Clare Brasier & Shannon Hall Design/Reprographics/Typesetting Ace Pre-Press, 19 Phoenix Court, Hawkins Road, Colchester CO2 8JY Accounts Debbie Starrs 01206 505995 Promotions Manager Andrea Turner andrea.turner@aceville.co.uk

JAYNEY GODDARD!

Jayney is president of the Complementary Medical Association the-cma.org.uk

JO WOOD!

Jo is an organic living expert and creator of her own natural beauty range jowoodorganics.com

Subscriptions 0844 815 0036/+44(0)1795 414 669 naturalhealth@servicehelpline.co.uk Publishing Director Helen Tudor Publisher Matthew Tudor

NEXT ISSUE ON SALE 9TH NOVEMBER 2017 DISCLAIMER The views within this magazine are not necessarily those of the publisher. Articles and advertisements are for information only. They are not intended to replace medical care. Check with your GP before trying any of the remedies in this magazine. Always seek medical advice if you are pregnant or taking medication before following any of the advice given in articles or advertisements in this magazine. © ACEVILLE PUBLICATIONS LIMITED. Company no. 04109672. Printed in England

LYNNE FRANKS!

Lynne is a women’s empowerment guru and runs BLOOM Wellbeing Retreats bloomretreats.com

HENRIETTA NORTON! Henrietta is a nutritional therapist, author and co-founder of Wild Nutrition wildnutrition.com

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November

LETTERS

OVER TO YOU...

INFORMATION OVERLOAD

I just bought Natural Health for the second time and initially I thought it would be a good way to pass the time while waiting for my children to finish swimming. I ended up wanting to take so many notes, however, that I had to wait to read it at home in peace and quiet. I love the magazine and all the detailed information – there is so much to take on board. Thank you!

Viola, via email

NOVEMBER’S STAR LETTER

As a result of a stressful year of house buying, moving across the country and starting a new job, I had neglected myself and suddenly noticed weight gain, anxiety and menopause-induced hot flushes. I felt sad that I had let myself go until I picked up your magazine and had a lightbulb moment. I was inspired by the advice and have ordered essential oils and magnesium to relax and, like Patsy, I am going to ditch sugar to help me lose weight. Natural Health will now be my monthly support and therapy.

Violet, via email

THIS MONTH’S STAR LETTER WINS...

A winter comfort kit from Ricola worth more than £50! Ricola has been using a secret blend of 13 different herbs, including marshmallow, peppermint, sage and elderflower, to make its drops for more than 75 years, with all of the herbs organically grown in the Swiss alps. To celebrate the launch of its new herbal teas, the brand is giving away a gorgeous cashmere scarf along with a selection of teas and drops. (ricola.com)

FIGHTING FIT

I love your magazine and can’t believe I’ve only just discovered it. In 2013 I was diagnosed with a brain tumour and told that it could be managed but not cured.

I had radiotherapy and chemo but quit my second round in 2015. I came across natural products for cancer and in April I was told they could no longer see a tumour on my scan. I wish I had found your magazine before as I may have got to this point sooner.

Lindsey, via email

CRYSTAL COMPANION

When I am driving I carry a moonstone crystal which is said to help keep travellers safe, so I was really happy to see a piece in Natural Health about crystal programming, especially as the example was about travelling. I used the lovely words in the article to set up the intention to protect me whenever I travel and feel my confidence has now increased!

Maggi, via email

SEND US YOUR LETTERS: Write to us at letters@naturalhealthmagazine.co.uk, tweet us @natural_mag or find us on Facebook at facebook.com/naturalhealthmag for your chance to win our star letter prize!

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This MONTH

November is the month to...

GET MOVING

A new study from Denmark has revealed why fitness reduces a woman's risk of breast cancer. When we do physical activity that's hard enough to cause breathlessness, we release compounds called catecholamines, and a particular one, epinephrine, helps suppress the growth of tumour cells.

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INSPIRATION

EAT PURPLE

...And particularly purple potatoes, because they may slash the risk of colon cancer. Pigs fed the vegetables in a recent study had six times less the level of a damaging protein that fuels tumours and other inflammatory bowel diseases.

The researchers said they think other colourful fruits and vegetables such as broccoli and red grapes could have the same benefits.

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EAT A BIG BREAKFAST

...Or at least tell yourself you have. Just believing you had a small breakfast makes you eat more throughout the day, researchers have found. Participants were given identicallysized omelettes and lied to about how many eggs they were consuming. Those who thought they'd had less ate more as the day went on, suggesting it's the memory of a small meal, not hunger hormones, which cause us to eat more.

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INSPIRATION HAVE A DIGITAL DETOX

Is the non-stop onslaught of emails, tweets and instas driving you round the bend?

Kick back and relax this month with a digital detox in the Italian Dolomites. On top of a mountain with a majestic landscape and clean, fresh air, you'll enjoy activities like cookery and art, from 12-19 November. Prices start from 624 euros per person sharing a room for three nights, adler-lodge.com

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The latest in

NATURAL HEALTH Homeopathy ABC Mani Norland, principal at the School of Homeopathy (homeopathyschool.com), tells us:

F

is for Fractures

Homeopathic remedies can be effective in promoting the healing of fracturing, including the time it takes to recover. You can use arnica as soon as the injury occurs to treat shock and bruising, followed by symphytum (also known as knitbone) to help the bone repair itself. If the fracture is taking a long time to heal, try calc phos, especially if the injured area feels cold, numb and stiff. Ruta is a good choice if you’ve strained a tendon.

WELLNESS WARRIOR

Meet Rebecca O’Connor, founder of Beatitude (beatitudeproducts.co.uk) NH: What inspired you to create your own products?

RC: Like many good ideas I came up with Beatitude in the bath! I was finding that all of the high strength aromatherapeutic bath oils had a greasy base oil that left a horrible rim around the tub and I thought there has to be a better way of doing it. And that’s how Beatitude was born!

NH: Why did you decide to train as an aromatherapist?

RC: I qualified as a beauty therapist at the London College of Fashion in 1990 and then went on to train as an aromatherapist with Geraldine Howard at Aromatherapy Associates. Aromatherapy is such a rewarding treatment to do as you see such a positive difference to someone’s wellbeing afterwards.

NH: What are your three favourite essential oils RC: Lavender has to be one. It’s used for so many things and blends well with so many other oils – I never travel without it. Bergamot is another brilliant oil as it is very uplifting yet also highly antiseptic and antiviral. It’s in our bestselling Joy blend and is a wonderful pick-me-up, plus it gets to work quickly. My final choice would be neroli. It’s expensive but beautiful and great for skincare. We use it in our Skin Salvation Facial oil – the aroma is incredibly soothing and inhaling it is a lovely way to end the day.

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NEWS SUPP SPOT

Fay Higginbotham at Solgar (solgar.co.uk) on the benefits of hyaluronic acid On average, the human body is made up of 60 percent water, and it is good practice to drink sufficient daily amounts to maintain this level. But, the body also manufactures some lubricants itself, such as hyaluronic acid which is used to produce synovial fluid in the joints and helps to hydrate articular cartilage. Like many things, however, hyaluronic acid changes and reduces with age and consequently can contribute to the wear and degeneration of cartilage. Studies show that consuming hyaluronic acid, found in some parts of chicken, or foods such as starchy vegetables which the body can easily use to synthesise it, may serve to support our joints. As an added bonus, it helps to keep skin hydrated and reduces the appearance of wrinkles.

“It turns out that wrapping our arms around the local forest’s inhabitants can actually be quite good for us” - p19

WHAT’S THE BUZZ ABOUT... ...IKIGAI

This Japanese lifestyle trend is a concept which roughly translates as “the happiness of always being busy”, according to Hector Garcia and Francesc Miralles, the authors of Ikigai: The Japanese Secret to a Long and Happy Life (£12.99, Penguin).

So, what exactly does it involve? “Ogimi, a rural town on the north end of the island of Okinawa, boasts the highest life expectancy in the world, and it turns out that one of the secrets to the residents’ happiness is feeling like part of a community. From an early age they practice yuimaaru (teamwork), so are used to helping one another. Nurturing friendships, eating light, getting enough rest and doing regular exercise are all part of the equation, but at the heart of the joie de vivre that inspires these people is their ikigai.” Sounds like it’s time to find our own!

Sleep Getting more sleep could help to solve relationship problems, according to experts who have discovered that couples are more likely to start a fight with their partner when they’ve had less than seven hours sleep.

Getting out and about Public Health England (PHE) has recommended that employers take their meetings outside and go for a walk during work discussions to help battle offices’ sedentary culture.

Play time A study conducted by David Lloyd Clubs has revealed that 39 percent of families now exercise together, with more taking part in this activity than other traditional pastimes such as board games.

The BAROMETER Food facts New research suggests that today’s children have a poor knowledge of where foods come from, with one in five of kids in Britain not knowing that eggs come from an animal and 11 percent believing chocolate grows on trees.

Not so pure water Scientists have found that more than 80 percent of the world’s tap water is contaminated with plastic.

The UK has the lowest levels but its contamination rate is still 72 percent.

Priorities In a recent survey, 40 percent of Brits said that they would be willing to forgo sex for a whole year, but 10 percent claimed they couldn’t go more than a day without eating sugar.

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IN FOCUS

THERAPY OF THE MONTH

Kinesiology

There’s a wonderful world of alternative therapies out there just waiting to be discovered. This month, we shine a light on kinesiology Life is full of challenges – some big, some small – and all of them have the potential to affect us physically, mentally and emotionally. Sometimes we know exactly what the problem is but lack the confidence or knowledge to resolve it and be happy and healthy, while on other occasions we simply cannot put our finger on what it is that’s holding us back. If the latter sounds familiar, then kinesiology could be the ideal therapy for you.

There are many different types of kinesiology, but central to them all is a special muscle-testing technique that ‘asks’ the body’s subtle energy system what it needs in order to address any imbalances. Like acupuncture, kinesiology is based on the principle that energy runs throughout the body along channels known as meridians, and if this energy gets blocked, impaired or imbalanced, it can affect our health and wellbeing.

During a kinesiology session, the therapist will apply light pressure to one or more muscles and ask a specific question, monitoring how your body responds.

If the muscle being tested is weak and doesn’t ‘lock’, it indicates that the body is saying no to the question, in which case a range of different techniques can be used until the muscle is strong and locks when retested, indicating a ‘yes’ response. These techniques may include working specific reflex points on the head, body or feet, laying your hands on an area of discomfort, adding in supplements or removing a problem food from your diet, using flower essences or essential oils, stress release exercises and visualisation or positive goal setting.

While kinesiology is a very gentle therapy, many report how intense and powerful sessions can be and how it can address a wide range of issues. To find a kinesiologist visit fht.org.uk/findatherapist

ON TRIAL

Everything you need to know about your first session A typical kinesiology session lasts an hour, and after a consultation you will be asked to relax on a couch fully clothed.

The therapist will then carry out muscle tests and use a variety of techniques until further testing indicates that the balance of energy in the body has been restored. Some sessions may focus on a specific goal that has come from your consultation, such as being able to play sport freely and comfortably. Muscle testing will highlight where the problems lie and what needs to be done to address them.

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TREND

NH’s talking about:

Making a physical connection with trees has a deeper effect than simply looking at them

TREE HUGGING Tree-hugger is a term often used in a slightly

calming and rebalancing the systems that regulate our emotions,” says Dr Miles Richardson, a nature connection psychologist who helped with the report. “You can get benefits from nature by being exposed in a passive way, such as walking through the park on your way to work, but this new field of research, ‘connection with nature’, concerns how we feel when we are reminded that we are actually a part of the natural world. Touching trees reinforces the idea that we are at one with nature. That connection, in turn, has been linked to greater life expectancy, a stronger sense of meaningfulness, lower cognitive anxiety and better body image.”

According to Richardson’s research, a strong connection with nature is as important for our wellbeing as education or income, and the best thing about tree hugging is that it’s free and available to everyone. If you’re up for a little luxury, however, you could take yourself to Italy to try Adler Dolomiti’s Yoga and The Healing Power of Trees package, which runs every September and includes two outdoor yoga sessions and an introduction to the theory of silvotherapy – the art of healing the body by harnessing the energy of trees (prices start from €554, adler-dolomiti.com).

Don’t knock it ‘til you try it

mocking way to refer to environmental campaigners and the practice of embracing trees to stop them from being cut down. Some people have even been known to chain themselves to trunks, but don’t worry, we’re not going to suggest you do that. Protests aside, however, it turns out that wrapping our arms around the local forest’s inhabitants can actually be quite good for us.

In the early 1980s, scientists in Japan (where forest bathing is popular) discovered that simply breathing in the aromas produced by trees could help to immunise the body against disease thanks to phytonicides, compounds that trees emit to protect themselves from harmful insects and germs, which have potent anti-bacterial and anti-fungal qualities when inhaled by humans. More recently, glamping company Canopy & Stars commissioned some research into the benefits of the great outdoors which revealed that more than one third of city dwellers spend four times longer looking at screens than they do outside. The report also recommended that people hug and touch trees, but why?

“When we’re in the presence of trees, our heart rate changes,

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MUSTBUYS

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LUST-HAVES

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1 SHOP YOURSELF

HEALTHY

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Everything you need in your life on one page 1 LOVE TO LOUNGE We’re big fans of Thought’s new

prints and additions to its loungewear collection, and this updated version of the ethical clothing brand’s Dashka throw, with its cocoon-like shape and pockets, is perfect for cosy days at home. Thought Mori Printed Bamboo Throw, £49.90, wearethought.com

2 CLEVER CUP Keep warm on the commute to work

with a hot beverage in this stylish BPA and phthalate-free cup. The state-of-the-art smart click function allows you to open and close it with just one finger and you can take a sip from anywhere around the rim. Stelton To Go Click Cup Moss Small, £24.95, contentbeautywellbeing.com

5 FEET FIRST Keep your toes toasty in these fairtrade socks handmade in Nepal. Knitted using 100 percent soft wool, they’re ideal for wearing in boots or as a replacement for slippers. Bibico Long Hand Knitted Socks, £32, notonthehighstreet.com 6 SCENTSATIONAL Fragranced from a naturally

occurring wood process that produces a unique and subtle scent, these chemical-free incense sticks are expertly blended by hand in Japan. Perfect for cosy nights in. Couverture No Chemicals Incense, £40, couvertureandthegarbstore.com

bag from Free People. It comes with a zipper pouch to keep your valuables safe and the shoulder strap is removable so you can tailor it to your personal needs and taste. Free People Reversible Vegan Crossbody, £38, freepeople.com

7 SO LONG, STRESS Neom never disappoints with its gorgeous products and its de-stress kit is a great way to encourage yourself, or a loved one, to take some time out for a bit of much-needed TLC. It features a pulse point rollerball, hand balm and on the go mist. Neom De-Stress Kit, £20, neomorganics.com

4 LIGHTEN UP Now that the nights are drawing in, why not make up for the lack of sunshine with a spot of light therapy? Great for SAD (seasonal affective disorder) sufferers, it can improve mood, energy and focus, and the light’s slim design means you can carry it around with you.

Lumie Vitamin L, £75, lumie.com

8 PINCH OF SALT You could call this wellbeing in a pot...Mauli Rituals has infused a blend of Himalayan pink salts with 13 therapeutic oils and powdered rose quartz crystals to bring you a sense of calm and clarity. Time to run a bath or 10! Mauli Rituals Himalayan Healing Salts, £26.50, naturisimo.com

3 IN REVERSE We love this reversible vegan leather tote

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ANGELIQUE PANAGOS

When your HORMONES WORK in synergy, they form a BEAUTIFUL, SYNCHRONISED dance Nutritionist Angelique Panagos on how food can help you ride life’s hormonal rollercoasters It’s fair to say that Angelique’s relationship with her own hormones hasn’t been stressfree. With problems including irregular periods, menstrual pain, bloating and insomnia when she was young and PCOS and miscarriage later in life, she admits that she has been through hormonal havoc. However, after working closely with a nutritionist and making numerous lifestyle changes, Angelique saw a huge improvement in her mind and body, and this encouraged her to train as a nutritionist herself. Optimal hormonal balance is key, and through her work with clients and her new book The Balance Plan, she shows people how this can be achieved with a healthy diet and small lifestyle tweaks.

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My journey into nutrition wasn’t always a smooth or even healthy one! Although I grew up surrounded by health, naturopathy and nutrition, it all fell apart when I hit 18. I ate badly, drank loads of alcohol and put on a lot of weight. My periods, which had never been regular, became really out of whack. By the age of 20, I developed bulimia and anorexia, exercised twice a day and lost so much weight my periods stopped for six months. I weighed nothing, and looked terrible. Eventually, stress and poor eating habits took their toll, and my thyroid attacked itself, causing me to develop autoimmune hypothyroidism.

It didn’t stop there, though. I soon turned to overeating (combined with over-exercising) and put on huge amounts of weight. My parents took me to a nutritionist, who started implementing changes. I soon saw a difference, and this sparked my intense passion for a path I was destined to follow. About three months later, I started studying nutritional therapy, and this has brought me to where I am today.

As I got older, I discovered that I also had PCOS. This made it difficult for me to get pregnant, and unfortunately I have suffered two miscarriages. I now have a beautiful baby girl, and I feel and look healthier than ever. I’m at a place of balance, and in general I have found I have so much more energy, as well as even moods, regular periods, and glowing skin and hair. Of course, not every day is sunshine and roses, but the majority of the time it is! In other words, I have been through hormonal havoc, yet I’ve completely come out the other side.

When your hormones work in synergy, they form a beautiful, synchronised dance, like a graceful Viennese waltz. Unfortunately for me, my monthly dance was like the hokey cokey, using the wrong feet! I had been

punishing my body with restrictive eating, low-fat diets and then sugar bingeing and I soon learned that hormones need a steady stream of raw materials to function.

That means optimal nutrients from the food we eat protein and fats are particularly important when it comes to building hormones.

There are so many issues that can arise from hormonal imbalances. If we just take PMS, for example, there are over 150 symptoms associated with it – 150! Since hormones are our chemical messengers and affect pretty much our entire bodies, there are all sorts of issues that can crop up when they’re imbalanced. Some of the common problems are weight gain, acne, depression and anxiety, fatigue, low sex drive, a change in appetite, or digestive woes.

We need hormonal harmony for a truly healthy body.

The best way to maintain a healthy balance is to aim for consistency above perfection. You need a constant supply of nutrients from your diet for your hormones to function at their best, so follow the 80/20 rule.

Also, make it a priority to find time to rest, relax and sleep well. You need to consistently get some movement into your life, too. These are non-negotiables, but if they form part of a balanced lifestyle, they will happen with ease.

Having been there myself, at complete rock bottom, I know what it can be like. I know how awful symptoms from imbalanced hormones can be, and the effect they can have on us. Yet, our lives don’t have to remain this way. You can be healthy, happy and enjoy the body you want to have – it’s all about taking small steps. I’d love to spread my message as far as possible to change the way people see healthy eating and that’s why I wrote my book The Balance Plan. It should be fun, delicious and part of our lifestyle, not a chore!

INTERVIEW

You can be healthy, happy and enjoy the body you want to have – it’s all about taking

SideyClark

small steps

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WISDOM

JANEY LEE GRACE

These things I know...

I don’t want regrets

There’s a first time for everything they say, and I loved experiencing my first ever ‘celebration’ of death. Well, a gala called The Day of the Dead, to be precise. The Day of the Dead is a Mexican celebration beginning 2 November, lasting for a few days. It’s to celebrate and remember those who have departed. It was timely for me, having been touched by the recent passing of the amazing Louise Hay, author of You can Heal your Life, and it was interesting to focus for a while on the one thing that’s a certainty for us all. We are all going to die. How do we make sure we live to the full? I checked out a book by palliative care worker Bronnie Ware called The Top 5 Regrets of the Dying. Here are those regrets:

“

1. I wish I’d had the courage to live a life true to myself, not the life others expected of me 2. I wish I hadn’t worked so hard 3. I wish I’d had the courage to express my feelings 4. I wish I’d stayed in touch with my friend 5. I wish I had let myself be happier

Whatever your age, it’s critical to find your purpose, live by your values, and avoid having those regrets

Janey is the author of Look Great Naturally and runs the website imperfectlynatural.com

”

As I get older I realise I have to face my mortality, and I really want to think hard about the third segment of my life. Judy and Adrian Reith are life coaches who are writing a book called Act 3 – they want to inspire those over 50 to live a better life, and they believe that whatever your age, it’s critical to find your purpose, live by your values, and avoid having those regrets. They suggest we should take control long before the inevitable kicks in, as people are living longer we want to be healthy and happy for as long as possible. The Act 3 aim is: get to the end of life with no regrets. How cool if our last words were… “Woohoo! What a ride!”

Act 3 – How To Live A Better Life After 50 will be published by the crowd-funding publisher Unbound.

You can pledge and order the book in advance and be included here unbound.com/books/act3 NATURAL HEALTH 25

Have a

HAPPY

perimenopause Jayney Goddard explains how to manage this natural stage of your life Menopause happens when your ovaries stop releasing eggs – so you won’t have any more periods as your uterus doesn’t need to keep shedding its lining. Menopause happens on average at age 51 for many women in developed nations – but in truth, we are all so different, that the age varies greatly. Perimenopause begins several years before menopause – and symptoms can, for some women, present a problem. The important thing to remember is that this is a perfectly normal and natural part of your life-cycle as a woman – and that it is not an illness – or a condition that needs to be treated medically. There are many lifestyle approaches and even herbal 26 NATURAL HEALTH

medicine preparations that have a huge impact upon the way that you will experience both perimenopause – and menopause.

HOW LONG DOES IT TAKE TO GO THROUGH PERIMENOPAUSE? On average, most women will find that the length of their perimenopause is four years, however some women may find that this stage of their life lasts only a few months or might continue for up to 10 years. You will know when your perimenopause ends and menopause begins because you’ll have not had a period for 12 months.

TOP STORY WHAT ARE THE SYMPTOMS? They vary greatly from woman to woman. Interestingly, in developing nations where women tend to do more exercise and eat much more of a whole food, unrefined diet, perimenopause is unrecognised – women just don’t seem to experience any symptoms. However, for most of us living in industrialised nations any of the following symptoms can occur – at varying levels of intensity: irregular periods, fatigue, hot flushes (and/or night sweats), trouble sleeping, breast tenderness, worse premenstrual syndrome, lower sex drive, vaginal dryness; discomfort during sex, urine leakage when coughing or sneezing, urinary urgency (an urgent need to urinate more frequently) and mood swings.

SHOULD YOU BE CONCERNED ABOUT YOUR PERIMENOPAUSAL SYMPTOMS? When you experience any symptom out of the ordinary it is wise to get it checked out as some symptoms associated with perimenopause can also be related to other conditions. I always advise any of my patients to get checked over by a competent and sympathetic doctor who has experience of dealing with hormonal changes – just to be on the safe side.

IS THERE A TEST FOR PERIMENOPAUSE? Generally, a constellation of symptoms as outlined above will indicate that you are experiencing perimenopause – but as we are all so different, it can be helpful to get a blood or saliva test to check your hormone levels. I get my patients to do the salivary tests as these are taken over a full month and can actually detect the rise and fall of hormonal levels – giving us a more realistic ‘big picture’ of what is actually going on. Obviously, the more information we have, the better – and these tests give me and my patient indications as to which lifestyle changes will work best for her. I also like that we can test again to track just how well they are progressing.

LIFESTYLE HACKS Combat perimenopausal symptoms with the following proven approaches • Exercise.

• If you smoke – stop!

• Get more sleep and attempt to go to bed and wake at the same time each day – regulating your body clock helps to stabilise your hormones.

• Reduce alcohol consumption to about three or four units per week.

• Work on improving your muscle to fat ratio. Most sources of help with menopause suggest losing weight but I disagree with this.

Maintaining a healthy muscle to fat ratio is what really counts in wellbeing – for all of us. If you are unsure about your ratios get your body composition checked at a gym.

NATURAL HEALTH APPROACHES TO A HEALTHY MENOPAUSE

Sugar is best avoided

as it can induce mood swings and is also pro-

inflammatory

PREGNANCY AND PERIMENOPAUSE Despite a drop-off in fertility during the perimenopause stage, you can still conceive. If you want to avoid pregnancy, use contraception until you reach menopause.

For some women, getting pregnant can be difficult once they are in their late 30s to early 40s due to a decline in fertility. Many women experience an early perimenopause and they get very worried that they might not be able to conceive. If becoming pregnant is the goal, there are medical and lifestyle treatments that can help you do that.

This area is one in which complementary medicine excels – as both conventional and natural options work brilliantly together and can really help.

ARE THERE TREATMENTS THAT CAN EASE THE SYMPTOMS? Low-dose birth control pills, contraceptive skin patches, vaginal rings, progesterone injections and anti-depressants are all used in conventional medicine to help women deal with undesirable symptoms. Obviously, all of these have unpleasant side effects and can be dangerous.

Follow a plant-based, whole food diet and be sure to include lots of green leafy vegetables. Drink two litres of water a day to flush your system and to help keep your body and skin hydrated. Exercise regularly – incorporating a mixture of mindful exercise such as yoga, tai chi, Pilates and walking alongside resistance weight training and high interval intensity training.

Avoid animal products and dairy as these are proinflammatory and also play a part in the loss of calcium from the bones and aggravate hot flushes.

Sugar is best avoided as it can induce mood swings and is also pro-inflammatory.

HERBAL SUGGESTIONS Sage seems to decrease the production of sweat and is therefore often recommended for women who sweat a lot due to hot flushes.

Try aloe vera gel and slippery elm powder to relieve vaginal dryness.

Mix these two together into a paste that has a consistency similar to toothpaste. This can then be inserted into your vagina at night.

Damiana has been hailed as an aphrodisiac since ancient times and has been used to treat various sexual disorders. You can make a tea by adding 1g of dried leaves to a cup of boiling water. Allow it to steep for 10 to 15 minutes and drink three cups per day.

Chamomile and valerian root both help relax your body. If you have trouble sleeping you could consider these two herbs. Drink them as teas or take them in capsule form.

MIND/BODY APPROACHES Lastly – meditation has been proven to improve many womens’ experience of perimenopause. Search online for the ‘Relaxation Response’ by Dr Herbert Benson. Instruction for this powerfully effective technique is available free online.

Jayney is an anti-ageing guru, and a world-leading expert in complementary medicine. See more of Jayney’s anti-ageing tips at JayneyGoddard.org NATURAL HEALTH 27

NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 28

TREND

PATSY KENSIT

Patsy’s beauty range, Preciously Perfect, is available from Ideal World (idealworld.tv/search/ Preciously-perfect-bypatsy-kensit) or on Sky 654, Freeview 22, Virgin 747 or Freesat 812.

What I’ve Learnt: IT’S TIME TO CALL IN THE EXPERTS

It may still be a few months away but I’m already starting to look ahead to 2018 – the new year always brings new opportunities, and for me that means a new film. I’m really excited about this one – I’m going to be acting with some fantastic people and the plot is brilliant. But, there’s just one thing – there will be a scene where I’m in my underwear. I want to feel confident and look the best I can for the age that I’m at and, so, I’ve decided to call in the experts to help me prepare. I’m now on a three-month plan with my nutrition coach, James Blanchard (jamesblanchard.co.uk), and my personal trainer, Lloyd Anthony from Nuffield Health (nuffieldhealth.com). As I write this, I’m only about two weeks in, but I’m already feeling fantastic.

“I’m a big believer in making sure someone’s diet fits their lifestyle,” James told me when we first started working together, and he’s made sure this is true of the plan I’m on. Perhaps the biggest change he’s made, as well as controlling the amount of calories I consume, is to up my protein intake – this helps with recovery after exercise and keeps me feeling full. All of this protein is derived from whole foods – so I’m eating lots of prawns, chicken and lean cuts of beef. And, although I’ve slightly dropped the amount of fat I’m eating, I’m still getting my fair share as this is still really important for hormonal health and my hair and skin.

Luckily for me, he’s also managed to sneak some chocolate into my routine in the way of breakfast cocoa oats. “There’s good evidence to suggest that if you can incorporate your favourite foods into a diet, you’re more likely to be successful long term,” James explains. “There’s no point putting together a plan that you don’t like doing – moderation and enjoyment is really important.”

My health has improved massively since starting this regime. I may be sharing too much, but my gut and bowel movements have gone back to how they were when I was a teenager. I’ve suffered from IBS, constipation, and other digestive problems in recent years and it’s completely corrected.

I’m finding my training sessions just as enjoyable. I haven’t had a personal trainer for many years, and with Lloyd, every session is different. Exercise isn’t boring anymore – it’s really fun. The hour flies up and it’s wonderful to be working out regularly. What’s even better is it’s all at home or in the park – I don’t need to step foot in a gym.

So far, Lloyd and I have been focusing on going back to basics because, in his opinion, the important thing is to get the foundations right first and foremost. That way, progression can come a lot quicker.

The majority of our sessions involve running and circuits, and I’m using a lot of my own weight with squats and sit ups. We’re also doing plenty of work on my glutes.

“I believe glutes are the corner stone of the body,” Lloyd explains.

“It’s the main component to anything we do. We need strong glutes to help with hip extension and to propel us forward when we’re walking.

If they’re not working correctly we can see problematic things with the knees and ankles and you might be susceptible to injury.”

I’ve also got a Fit Bit which is amazing and I’ve been tasked to try to reach 10,000 steps a day by Lloyd, which I’m managing most days.

I’d definitely recommend using a nutritionist and personal trainer if you can afford it. Experts are so called for good reason, and these two are helping me be the healthiest version of my self. It really is lifechanging and I’m so surprised at the things I’m achieving!

The TV actress reveals more about her new fitness and diet routine

Visit our website for a fitness session from Patsy’s personal trainer.

NATURAL HEALTH 29

NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 30

Q&A

ASK THE EXPERTS Don’t suffer in silence – our wellbeing wonder-team of experts is on hand to answer your health questions My skin often gets red and flaky when I’m stressed. How can I remedy this?

Gemma Hurditch, a lecturer at the College of Naturopathic Medicine (naturopathy-uk.com), says: Dry, flaky skin often responds well if you start supporting your digestion. Apple cider vinegar is very effective but make sure you choose an unpasteurised product containing the ‘mother’ (the live starter culture in fermented foods). Take a teaspoon of it in water with each meal – you can go up to three teaspoons if it takes your fancy.

It is also wise to cut down on dairy and foods or products containing wheat – I would recommend a maximum of one meal with wheat a day. Eat a variety of grains and keep a record of your symptoms – if you experience poor digestion or skin irritation, cut out the offending item(s) when you’re feeling stressed. You can try taking a probiotic (preferably one with more than five million colony forming units) and eating sauerkraut and kimchi.

As for topical treatments for the skin itself, a teaspoon of organic coconut oil with a drop of pure lavender essential oil can serve as a soothing moisturiser and may reduce the risk of infection.

Regular exercise and massage are also good ways to manage stress.

Are there any foods I can eat to reduce my risk of getting a cold, or get rid of it quickly when I catch one?

Milda Zolubaite, a nutritional therapist (nutritionist-resource.org.uk), says: The cold weather is fast approaching so it’s wise to start keeping an eye on your daily habits to prevent yourself from feeling run down or catching a cold.

Make sure you’re eating five portions of vegetables and two portions of fruit a day or aim for half a plate of veg at lunch and dinner.

With the change in season you should opt for grounding and dense root vegetables, such as beetroot and squash. Steer clear of excess sugar, caffeine, alcohol and processed foods as they can weaken your immune defences.

If you do fall ill with a cold, increase your intake of foods high in vitamin C, like red peppers, kale and cabbage, and try to keep eating nourishing meals, even if it’s in the form of a smoothie or soup. Add raw garlic to your diet too as it is one of nature’s most potent antibacterial weapons. You can also speed up your recovery by taking vitamin C, zinc and echinacea supplements.

It’s important to stay hydrated to help rid the body of bacteria and toxins, and herbal teas, such as ginger, thyme and lime blossom, are great for warming up and keeping colds at bay. Finally, don’t underestimate the importance of rest! Make sure you take it easy for a while to allow your body to make a full recovery.

I’m thinking of cutting dairy from my diet. How will it affect my health and will I need to take any precautions?

Dr Sarah Brewer, a GP, author and nutritionist (drsarahbrewer.com), says: Dairy is a key source of calcium – one pint of milk meets almost all of your daily needs. As well as supplying protein and essential fats, it also contains phosphorus, potassium and vitamins A, D, B2, B3 and B12. A lack of phosphorus, vitamin D and calcium increases your risk of osteoporosis and the latter is also important for blood pressure control and nerve health.

If you decide to go dairy-free then it’s important to obtain these nutrients from other foods such as green leaves, pulses, wholegrains, nuts, seeds, fish and fortified products like milk alternatives.

For anyone who is reducing their food consumption to lose weight or cutting out a food group, I would recommend taking a good multivitamin and mineral supplement. Select one that is appropriate for your age group and made to pharmaceutical standards (GMP – good manufacturing practice) to ensure purity and consistency of dose.

NATURAL HEALTH 31

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Body

Easy ways to look and feel amazing inside and out

According to recent research, 39 million Brits suffer from stress and only 16 percent of the UK population spend their downtime actually relaxing, due to the constant use of digital devices. In light of this, the UK Spa Association is running a National Spa Week from 30 October – 5 November to show people how treatments can benefit their physical and mental health and dispel some common months, such as that it is always really expensive. Spas will be offering discounts and taster sessions and those already confirmed include Champneys and Nuffield Health. To see the full list visit spaweek.co.uk

NATURAL HEALTH 35

The latest in

PHYSICAL HEALTH NOT SO WELL AND GOOD The UK’s global wellbeing ranking, which is based on people’s finances, work, social life and the health of themselves and their family, has dropped from 3rd to 8th place. According to health insurance company Cigna’s annual wellbeing survey, we now fall behind India, Thailand, China, Spain, UAE, Indonesia and New Zealand. British employees who took part in the study felt that their position within each of the five areas had declined in 2016, with 53 percent saying that they didn’t have a good work-life balance, mainly as a result of increasing workload pressures and little or no support from office health initiatives. Only one third of respondents thought that their workplace wellbeing programme matched their needs and a dissatisfaction with physical health was one of the key reasons for the UK’s decline in score. The Stress Management Society (stressmanagementsociety.com) says that early intervention in key areas can have a significant impact on the health and wellbeing of a workforce, so perhaps it’s time to call a meeting...

WHAT’S THE ALTERNATIVE? ACID REFLUX Acid reflux, also known as heartburn, is a common condition that occurs when stomach acid backs up into the esophagus and leads to an extremely unpleasant burning sensation. Here are three of the best natural remedies to keep it at bay.

1 Processed foods and sugars are likely to exacerbate acid reflux and create a bacterial imbalance in the stomach and intestinal tract. Certain items in particular are known to trigger it, so try to avoid the following: tomato sauce and other tomato-based products, fried, greasy and fast food, fizzy drinks, caffeine, chocolate, citrus fruit juices, garlic, onions, mint and alcohol. Low-fat, high-protein meals are recommended and keeping a record of what you’re eating is a good way to identify any problem foods.

2 Enzymes aplenty can be found in raw food, but when it is cooked at a temperature higher than 46°C, the enzymes that are beneficial to our health and key to reducing acid reflux are destroyed. To combat this, take a digestive enzyme supplement, and probiotics are also a good idea.

3 Raw organic apple cider vinegar is an effective and fast-acting remedy for acid reflux, helping to calm the stomach and support digestion. Add a tablespoon to approximately 100ml of water and drink before eating.

36 NATURAL HEALTH

BODY

Work it

Too busy to make regular trips to the gym? Then you’ll be pleased to hear the results of a new study conducted by the Good Housekeeping Institute (GHI) which found that two hours of intense household cleaning burns an average of 600 calories – almost double the amount burned during a 5k run. Window cleaning came out on top as the most taxing task, with 20 minutes burning 115 calories, followed by mopping at 107 calories, cleaning the bathroom at 100 calories and vacuuming at 86 calories. And if you want to up the ante, 40 minutes of dusting will help you to burn off nearly 200 calories. Time to get the j-cloth out!

“Garlic supports the body’s natural defence mechanisms against foreign bodies, and therefore helps to strengthen our immune system” - page 50

TUMMY TROUBLE

New research has revealed that 63 percent of people have experienced a persistent gut or abdominal problem or symptom, but only 34 percent have sought professional medical help. The study, which was conducted by the Love Your Gut campaign, an initiative formed by a group of digestive health charities and organisations, found that the most common gut problems are constipation, heart burn, diarrhoea, bloating and repeated stomach pains. Of the group who didn’t get themselves checked out, nearly half said that they didn’t think it was anything serious, 35 percent self-diagnosed it as linked to their diet and a quarter put it down to stress. The results also showed that one in five have had to take a day off work because of their symptoms, 28 percent avoid going out and one in 10 have suffered from depression as a result of their problem. For more information visit loveyourgut.com

Aim high A study has found that just 25 minutes of yoga and meditation improves people’s goal-directed behaviour as well as brain function, emotional control and energy levels.

Magnesium Researchers have discovered that taking a daily magnesium supplement can reduce blood pressure and boost blood flow in just one month.

All together now A new report has shown that having close relationships can extend people’s lifespan by lowering their risk of fatal diseases such as obesity, high blood pressure and heart attacks.

The BAROMETER

Sweet tooth According to a recent poll, Belfast is the UK’s top sugar-consuming city, with 83 percent of residents eating cake and biscuits every day.

Error It has been revealed that eight percent of NHS prescriptions given to patients contain a mistake in type of medication, dose or length of course.

Couch potato A study conducted by Public Health England (PHE) has found that 41 percent of British adults aged between 40 and 60 do less than 10 minutes of brisk walking each month.

NATURAL HEALTH 37

NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 38

TREND

Glynis Barber

INCREASE YOUR ENERGY

Our health guru looks at why you might want to cut the snacks I’m completely consumed with diet, health and nutrition at the moment. It has filled every

The process of digestion uses a lot of chemical energy. The body needs to produce saliva, stomach acid and digestive enzymes to digest the food and absorb nutrients from it.

The pancreas also needs to produce insulin which takes glucose to your cells for energy. It’s all rather hard work, so it stands to reason that if you’re eating every few hours you’re going to feel tired. The other important thing to know is that by snacking and not leaving a good gap between meals, you are preventing your body from tapping into your fat stores for energy.

Instead you are constantly topping up your glucose stores and burning sugar instead.

We have found the best way to lose fat and increase energy is to reduce meal frequency.

On our diet we start people off having three meals a day with no snacking and then move them toward having two meals a day. When I switched to this way of eating my energy levels went through the roof. People have become frightened of being hungry but it’s ok to feel this way. Our genes have not evolved much in the last 50,000 years and hunger is a sign to get moving and forage for food. When our ancestors were hungry they moved first (to find food) and then ate. In other words, we are designed to exercise on an empty stomach.

This is the very best thing you can do to switch your body from being a sugar burner to a fat burner. Burning fat will help increase energy levels as well and allows you to exercise for longer periods of time. In fact endurance activity becomes easier when you train on an empty stomach.

GLYNIS’ ADVICE 1. Aim for no more than three meals a day with no snacking in between. Leave at least five hours between your meals.

2. Eat after you exercise, not before. If you eat breakfast and then exercise, you will simply be burning off part of your meal rather than burning fat.

3. Eat foods that support your mitochondria (the fat burning part of your cells) – such as coconut oil, avocado, spinach, pomegranate, blueberries, seaweed, almonds, wild salmon, olive oil, mushrooms, mango and broccoli sprouts.

4. Make sure your meals are a good size with a generous portion of protein, healthy fat, vegetables and a portion of fruit. You should be completely satisfied after you’ve eaten.

Glynis Barber is an actress, co-author of The In-Sync Diet and founder of agelessbyglynisbarber.com

waking moment for the last few months as nutritionist Fleur Borrelli and I work to transform The In Sync Diet book into an online programme.

It’s been great revisiting and updating every aspect of our diet, looking at the latest research and trying to set everything out in the most accessible, easy to follow form. We’ve also shot lots of videos to help people along the way.

However, there’s one aspect that still surprises people, although it’s not at all unique to our diet.

For many years people have been told to eat little and often to keep blood sugar and energy levels up. I myself used to eat this way before I met Fleur, but this was without much success, as my energy would keep dipping and I felt tired most of the time. There’s a reason eating this way not only doesn’t give you energy, but in fact depletes it. And is the very reason we suggest doing the opposite on the In Sync Diet.

NATURAL HEALTH 39

Natural ways to

LOWER

inflammation Is inflammation the new cholesterol? It’s a known risk factor for cancer, and with a groundbreaking new study suggesting that it’s a big cause of heart disease, here’s your drug-free guide to reducing your risk For years now the medical profession has hammered home to us how important it is to keep our cholesterol in check to prevent heart disease and stroke. Heart disease is the number one killer in the UK, and stroke is the third, as well as being the leading cause of disability. But now there’s been a clear breakthrough – inflammation may pay a huge part in the development of cardiovascular disease, too.

Researchers gave heart attack survivors targeted injections of the anti-inflammatory drug canakinumab and found it reduced the risk of a cardiovascular event by 15 percent. The need for expensive interventional procedures, such as bypass surgery and inserting stents, was cut by more than 30 percent.

Cancer deaths were also halved in those treated. “This is monumental because cholesterol-lowering drugs such as statins and low-fat diets are so topical and have been the treatment of choice for cardiovascular disease,” says Dr Jenna Macciochi, an expert in immunology, nutrition and pharmacy. “Recently, certain high-profile medical professionals have been vocal about how cholesterol lowering is not the only answer, and an anti-inflammatory diet and lifestyle changes are needed too.

“This study uncouples the role of cholesterol and opens a new era of targeting inflammation in the treatment of cardiovascular disease.”

including orange, red, yellow and green ones for the antioxidant carotenoids, as well as purple and darkercoloured fruits and veg such as berries for their polyphenol content.

“The second food I would include is oily fish such as salmon, mackerel or sardines: they contain the helpful omega 3 fatty acids EPA and DHA that can have a natural anti-inflammatory effect in the body. These omega 3s are thought to work in several ways, including by displacing and competing with other fatty acids that can be converted to proinflammatory substances in the body.

“Thirdly, spices such as turmeric and ginger can have an anti-inflammatory effect too. So a meal of baked salmon with spicy ginger sauce, with sweet potatoes and greens on the side could be an excellent inflammation-balancing meal,” says Shona.

And if it’s fruit you fancy, try filling your bowl with cherries. “They contain powerful antiinflammatory compounds,” says nutritionist Anita Bean (anitabean. co.uk). “One study found that regular consumption of 280g of sweet cherries for 28 days lowered levels of inflammatory compounds in the blood, including c-reactive protein – a high level of which is associated with an increased risk of heart disease and stroke.”

Consider

supporting a healthy bowel flora by eating

fermented foods

INFLAMMATION OVERLOAD Some signs you might have inflammation include being tired all the time, being overweight (which causes inflammation), having an autoimmune disease, itchy or red skin, and allergies and infections. So here’s how you can target inflammation in your body naturally: “There are three groups of foods I would think of for helping to reduce inflammation,” says nutritionist Shona Wilkinson (superfooduk.com). “The first are vegetables and fruits – 40 NATURAL HEALTH

BODY

which aid the repair and integrity of the digestive lining such as vitamin A, vitamin D3, l-glutamine and zinc.”

HERBS AND SPICE “The herb boswellia, also known as frankincense, contains the constituent boswellic acid,” says Katie Pande, medical herbalist at Pukka (pukkaherbs.com). “Boswellic acid inhibits a specific inflammatory enzyme. This enzyme has a direct impact upon inflammation produced within the musculoskeletal system. In addition to its painkilling and anti-inflammatory activity, frankincense has demonstrated the ability to improve the granulation process that takes place during wound healing, encouraging the formation of new blood vessels at the site of injury.

“The spice ginger is well known for its stimulating and warming characteristics. Constituents such as shogaols and gingerols found in the essential oils actively stimulate the circulation. Although ginger is hot and spicy it has great value as a warming anti-inflammatory that will relieve muscular aches, pains and spasms throughout the body. It encourages a healthy inflammation response in the body and a strong and supportive.

“One of the primary issues with non-steroidal anti-inflammatory drugs ( NSAIDs) like ibuprofen is that they upset the stomach, creating higher levels of acidity. These herbs act on multiple areas of the body at any one time and will also, therefore, help reduce inflammation within the digestive tract – particularly the turmeric and ginger. Often the problem with NSAIDs is that they cause inflammation in the digestion.”

FOODS TO AVOID “You can lower inflammation by reducing foods high in omega 6, for example cutting right back on farmed meats,” says Amanda Williams, technical director of Cytoplan (cytoplan.co.uk) and expert in naturopathy and nutrition. “Other foods which contribute to inflammation are sugary and refined carbohydrates such as fizzy drinks, fruit juice, sweets, cakes, white bread, breakfast cereals, any food that’s been fried, processed foods, sunflower oil, corn oil, margarines, gluten-containing foods for some people, or anything you already have a food sensitivity to.”

LOVE YOUR GUT “The gut also plays a role in inflammation,” says Amanda. “When the permeability of the gut is compromised, larger molecules than should do can pass through the digestive lining. These are recognised by the immune system and can trigger an inflammatory response. Therefore, supporting the health of the gut is essential for modulating inflammation. A healthy balance of microflora within the digestive system also has an impact.

“Consider supporting a healthy bowel flora by eating fermented foods such as kefir, kombucha, sauerkraut and miso, having prebiotic (fuel for gut bacteria) foods and polyphenols from chicory, olives, baked apples and Jerusalem artichoke, and taking a live bacteria supplement. You should also consider taking nutrients

Lifestyle advice

It’s not just what you eat, but how you live that can calm inflammation

Remember the mind-body connection: meditation, •yoga and tai chi can reduce markers of inflammation, studies have found. Even 15 minutes a day is beneficial.

Exercise regularly: people who do at least two and a half hours of moderate exercise each week lower their markers of inflammation by at least 12 percent.

Get sound sleep: studies show that too little sleep can trigger inflammation. Use blackout curtains, and remove electronic devices from your bedroom an hour before bed.

Cut out toxins: switch to organic brands, and avoid any herbicides or pesticides on food. Remove toxic cleaning products from the home.

Have a massage: one study found that enjoying a 45-minute massage lowers your levels of proinflammatory cytokines.

Go outside: sunlight provides our vitamin D, which is an important immune system modulator – deficiency is associated with inflammation.

• • • • •

NATURAL HEALTH 41

DO YOU HAVE

CYBERCHONDRIA? Does googling your symptoms make you fly into utter panic?

You’re not alone. Health anxiety fuelled by internet searches is causing extreme distress and an NHS crisis, says Lucy Evans

If you’re anything like me, you feel a twinge somewhere, or spot a rash, or feel something just that bit different about your body, you’ll Google it and in less than 10 seconds your heart is racing and you’re convinced you have a serious illness. Sound familiar? Welcome to health anxiety, or ‘cyberchondria’, an internet search-fuelled form of panic which is currently booming thanks to Dr Google.

Researchers from Imperial College London say one in five NHS appointments are now taken up by those with irrational health fears, and it’s costing the NHS more than £420 million a year in outpatient appointments alone, with millions more being spent on scans and tests that aren’t needed.

I can testify first hand that it’s a torturous thing to experience. I’ve lost hours, days 42 NATURAL HEALTH

and weeks to simply googling symptoms and succumbing to complete panic when my searches suggest things like a brain tumour or something similar. As a health journalist, I have a fairly good database in my mind of terrible diseases and their corresponding symptoms, and I can’t help but jump to the worst case scenario.

Once I had a small lump on my leg, and I worked myself into such a state googling that I convinced myself I had terminal cancer. I couldn’t eat, sleep, or think about anything other than the ‘fact’ I was about to die. My poor boyfriend sat comforting me through hours of anguish and when the lump went away again by itself, after my GP had referred me as an emergency to a consultant, I felt really stupid, and guilty for wasting resources. It had been a cyst.

I take some comfort in the fact that two close friends have similar anxiety – I’m not completely mad, and it is definitely becoming more common. So much so that the website nomorepanic.co.uk, a forum site where people can discuss their problems and reassure others, has a page dedicated to the rise in health anxiety. Recent posts it cites include someone who thought they had deep vein thrombosis, but who had forgotten they’d banged their shin on something the day before, someone with a dodgy stomach who was convinced they had West Nile virus, and sinus congestion which was put down to a brain tumour.

So why are so many of us behaving like this? “It’s because the sheer volume of information available online means it’s easy to validate our worst fears, even if they

BODY aren’t based in an accurate assessment,” says Dr Meg Arroll, psychologist, author and health researcher (drmegarroll.com). “With cyberchondria, we catastrophise.”

But why is it so all-consuming? I ask Dr Rick Norris, chartered psychologist and author of Think Yourself Happy (Oneworld Publications). “There are two lobes in the brain – our limbic lobe is responsible for our emotional response, and the frontal lobe is responsible for rationality,” he says. “The problem is, the limbic lobe is five times stronger so emotion beats logic.”

OK, so what can we do about that?

“Well, I recently saw a young woman suffering bad headaches,” says Dr Rick.

“She was convinced she had a brain tumour.

And I helped her by rationalising the issue.

Statistics are useful – I told her that fewer than 10 people her age get a brain tumour per year. An even smaller number of those have a tumour that isn’t benign. And many that do have cancer are successfully treated.”

I can understand that logic, but with the mainstream media full of stories about women having rare diseases missed by their GPs, I know my anxiety would get the better of me, persuading my brain that I’m one of the tiny percentage who are unlucky. What then? “You have to confront yourself with the brutal truth,” says Dr Rick. “It’s possible you have something serious, but it’s very unlikely. You’re confusing plausibility with probability: your internet search has made it plausable, but it’s still highly unlikely.”

Dr Meg agrees: “The media doesn’t report the vast majority of cases that have been diagnosed and treated appropriately, so there is a significant misrepresentation of ‘missed’ cases in relation to the actual proportion of misdiagnoses.

“Medical doctors diagnose on the basis of signs and symptoms. Their consultation time is short, so it can be more useful to tell him or her about your symptoms, rather than a self-diagnosis.”

AND BREATHE I’ve learned it’s best to hit my own health anxiety when it strikes with a multi-pronged approach. I’m fortunate I have really supportive friends who happily allow me to vent my irrational fears. This helps, I feel, because talking openly about something I’m terrified of seems to desensitise my brain to it somewhat. It becomes less frightening.

Meditation helps, too, though that’s taken a lot of practice. But if you find yourself caught up in the moment, Dr Meg suggests this exercise: “Breathe deeply though your nose for a count of three so that your belly rises, then exhale for a count of three as your stomach dips. Do this for a couple of minutes to switch of the stress response.

“Then ask yourself: ‘If I was 90 years old and thinking back on my life, what would I think about all the time I spent googling symptoms?’ Would time have been better spent living life with loved ones rather than being preoccupied with ill health? Finally, use

this exercise to show yourself how focusing on body parts can increase sensations: focus on your throat; swallow three times. You’ll see that this directed attention can actually make it harder to swallow and you’ll feel heightened sensations in your throat. By removing the focus, these disappear. Use this experience to understand that spending a great deal of time looking at health information online (some of which can be inaccurate) will make you feel sensations, just by the fact that you’re focusing on a particular body part.”

It’s all about practising being mindful too, being present in the here and now, and stopping your brain catastrophising and forcing you into the future.

Ultimately though, at least health anxiety is being recognised as a problem, because it means there is help out there for sufferers. The researchers from Imperial College London concluded that those who have irrational health fears should be offered counselling to help them resolve the problem.

The study found that patients with severe anxiety (whether they had genuine complaints or not) who were given cognitive behavioural therapy saw a significant reduction in their anxiety levels, and five years on, had no greater death rates than those who didn’t get the help. The authors say this suggests counselling doesn’t lead to a failure to discover life-threatening illness. So if it’s all becoming a bit overwhelming, speak to your GP to get the help you need.

6 SIGNS TO WATCH OUT FOR The NHS advises that if you can answer yes to most of these questions, it might be time to seek help. During the last six months...

•H ave you experienced a preoccupation with having a serious illness due to bodily symptoms that has been ongoing?

•H ave you felt distressed due to this preoccupation?

•H ave you found that this preoccupation impacts negatively on all areas of life including, family life, social life and work?

•H ave you felt that you have needed to carry out constant self-examination and self-diagnosis?

•H ave you experienced disbelief over a diagnosis from a doctor or felt that you are unconvinced by your doctor’s reassurances that you are fine?

•D o you constantly need reassurance from doctors, family and friends that you are fine, even if you don’t really believe what you are being told?

The NHS advises that people seek further information and guidance from their GP who will be able to make a formal diagnosis.

“

One in five NHS

appointments are now taken up by those with

irrational health fears

”

NATURAL HEALTH 43

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The Lygon Arms, a luxury coaching inn in the Cotswolds, is giving Natural Health readers the chance to win a two-night stay. The winner and their lucky guest will be able to cosy up in a luxurious junior suite and enjoy an hour-long treatment each in the Lygon Spa, which is tucked away in its own peaceful pocket. The Lygon Bar & Grill is sure to impress you on the first night with a British menu celebrating fantastic local ingredients and on the second night you’ll be treated to Italian food and wine at the Lygon Wine Bar. You can start your spa experience in the serene swimming pool complete with an open roof before having a luxury treatment in one of the beautiful and atmospheric dusky spaces. Along the balcony you’ll find a rooftop garden with an enchanting MoroccanScandi feel that serves as the perfect place to relax with a glass of wine in a hammock surrounded by beautiful greenery. From fitness and delicious, healthy food to a terrace to escape to and catch the sunrise or sunset, the Lygon Spa is a magical haven of wellbeing.

At a wider glance, the idyllic Worcestershire luxury coaching inn lies at the heart of the picture perfect village of Broadway, packed with stone buildings, local shops and quintessential British charm. The Lygon Arms, with its country feel and timeless design, prides itself on offering the highest standards of service, gastronomy and comfort, and treasures the history that makes it so unique, well-known and loved. lygonarmshotel.co.uk

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Terms and Conditions: The prize must be taken Sunday to Thursday and excludes bank holidays as well as the following dates: 24-27 December 2017, 31 December – 2 January 2018 and 13-16 March 2018. It is subject to availability and valid for 12 months from the date that the winner is notified. More terms and conditions apply – see online for details.

ENTER ONLINE AT NATURALHEALTHMAGAZINE.CO.UK/GIVEAWAYS Further terms and conditions apply 44 NATURAL HEALTH

COLUMNIST

Jo Wood

WHAT the HEALTH Our green goddess tries her hand at veganism

In my ongoing journey of adopting a holistic, healthy and organic lifestyle, I’ve decided to learn a new skill – how to eat only plant-based foods. That’s right, I’m a vegan in training, and I’ve just completed my third week of eating food that doesn’t contain any animal products.

Instead of feeling in conflict with the animal agribusiness industry, I am focusing on health, kindness and delicious, nourishing food. I have to say, however, that my awareness spiked after watching the film What the Health, which explores the implications of consuming meat and dairy.

For some 20 years I haven’t eaten red meat, opting instead for fish and the odd bit of chicken. The growing knowledge about the health benefits of veganism have now led me to take the next step towards a lifestyle that is becoming more popular, accessible and easier to follow. A study conducted in 2016 and published in The Telegraph found that at the time, there were an estimated 542,000 vegans and 1.14 million vegetarians in Britain and that the number of vegans has increased by 360 percent in 10 years. So I’m in good company!

Veganism is so much more than salads and chickpeas. It is interesting, rewarding and makes you think about nutrition, health, flavour and variety. I have discovered and learnt so much and maintained my love of preparing beautiful, healthy and organic meals. I always like to share my personal experiences so I thought I’d highlight two things that have worked for me as I transition to a vegan diet.

GO AT YOUR OWN PACE Becoming vegan is not a race and it’s best to go at a gentle pace that works for you. Start by eating just one vegan meal, then try another until you’re having one a day. Gradually increase this to two a day, and so on, and soon you’ll have completed a full week. As an ‘all or nothing’ kind of person, I found it best to just go cold turkey and

kick all animal products to the curb, but this won’t work for everyone, and it depends what your diet and lifestyle was like before. Some will find it easier than others, but having stuck to it for three weeks, I wouldn’t have it any other way. I have managed to acquire the ingredients I need to replace any animal products in my kitchen and collected some wonderful new recipes for meals, snacks and drinks. I have focused on enjoying the process and avoided feeling any stress about all of the things I have to consider when shopping and cooking.

CROWD OUT INSTEAD OF CUT OUT Look for substitutes and vegan recipes and fill your diet with these instead of dwelling on what you have to cut out. Instead of thinking ‘I mustn’t have meat this week’, replace one item at a time, starting with milk. I quickly learnt how to use plant-based options in coffee or any recipe that required milk and I now make my own, which is delicious (if I do say so myself!). I then started to think of new recipes I could try and ended up with so many that they really did crowd out animal products.

It is important, however, to watch out for potential deficiencies that can occur when you become vegan. Calcium, vitamins D and B12 and omega 3 fatty acids are said to be in short supply, especially when you’re first adapting to this new diet, so it’s wise to take supplements.

MAKE YOUR OWN CASHEW CREAM CHEESE I use this as a snack with sticks of raw vegetables, as a pasta sauce by adding chillies and coconut milk or cream, or as a dressing over roasted veg after adding a bit of stock and fresh herbs. There are so many possible variations!

Recipe: Soak 250g of cashew nuts in water for around four hours before removing and rinsing them. Blend in a food processor along with 2 tbsp of nutritional yeast, the juice of one lemon, 1 tbsp of water and salt to taste, and garnish with chopped chives.

NATURAL HEALTH 45

6reasons

WHY YOU’RE

always TIRED

Are you plagued by fatigue no matter how early you go to bed? Our experts reveal what could be causing your droopy eyelids YOU’RE ANAEMIC With our schedules getting ever busier and our lives running at an increasingly fast pace, fatigue has become somewhat of a modern epidemic. In fact, 66 percent of people view it as their biggest health concern and one in five GP appointments are about tiredness.

Research conducted by Berocca also revealed that 62 percent of people want a solution to their low energy levels that is not dependent on sugar or caffeine. If you’ve tried everything, from exercise to committing to eight hours a night, and still find yourself struggling to stay awake, then there might be something else at play that’s making you feel tired. We asked the experts what it could be and how to get yourself back to bouncing out of bed in the morning (OK, that might be a little optimistic...).

46 NATURAL HEALTH

Egonza Makolli, nutritionist at Kinetic Enterprises (kinetic4health.co.uk), says: Anaemia is a common disorder which causes a deficiency in red blood cells and impedes the delivery of oxygen throughout the body. Without sufficient iron, your red blood cells may become low in a protein called haemoglobin which carries oxygen from the lungs to the rest of the body. Your body will then struggle to produce enough red blood cells and the lack of oxygen will make you feel tired and weak. As the body’s cells become starved of oxygen, you’ll feel weary after shorter and shorter periods of activity. A simple blood test can confirm whether you are suffering from the condition and your GP may prescribe iron tablets. Alternatively, you can take a supplement and increase your intake of

iron-rich foods, such as dark green leafy vegetables, pulses and fortified cereals and breads. It’s also wise to consume less tea, coffee, dairy, walnuts and almonds as large amounts of these can make it harder for your body to absorb iron.

YOU’RE NOT EATING AND DRINKING ENOUGH

Egonza says: Food is our fuel and provides the body with energy to support our physiological functions, including those of our organs.

A lack of fluids meanwhile causes a drop in blood volume which makes the heart have to work harder to push oxygen and nutrients through the bloodstream to the brain, skin and muscles. Your food intake should be spread throughout the day at breakfast, lunch and dinner as well as a few snacks if required, and drink water at regular intervals to stay hydrated. Energy-boosting foods include eggs, oats and oily fish, and raw nuts such as almonds are rich in nutrients like magnesium and B vitamins which are essential for energy. Good gut health can help you to get the most out of what you eat and increase your energy levels, so opt for probiotic-rich foods (e.g. yoghurt).

BODY There are several reasons why your thyroid may not be working properly.

It could be something as simple as a lack of essential nutrients needed for the production and function of the thyroid hormones, such as selenium, iron, zinc, iodine, vitamins D and A and magnesium, so it’s worth optimising your diet to make sure you are getting a good supply of them on a daily basis.

Alternatively, you can take a supplement that has been specially formulated for this purpose. Stress also has a significant impact on thyroid health so try to deal with the source of it or find ways to manage it. I’m a big fan of meditation, yoga and gentle exercise like walking and swimming. If you’re a gym bunny that likes to push themselves to the limit, you might want to tone it down as intense physical activity can have a negative effect on the functioning of the thyroid.

YOU’VE GOT LEAKY GUT SYNDROME

YOU SUFFER FROM SLEEP APNOEA

Dr Sarah Brewer, GP, nutritionist and medical director at Healthspan (healthspan.co.uk), says: Sleep apnoea is a condition which stops your breathing when you’re snoozing and occurs when part of the upper airway closes and blocks the inflow of oxygen.

The most common cause is lax throat muscles which allow the upper airway to sag or the tongue to fall back. Those who are overweight and store fat around the neck area are more at risk but anyone can be affected.

The main signs of sleep apnoea are waking up feeling really tired and constantly yawning as a result of a lack of oxygen, and you may feel drunk or hungover after sleep even if you haven’t been drinking. Shedding excess weight and increasing the amount of physical activity you do can improve muscle tone and reduce the severity and frequency of the condition. Standard treatment involves wearing a mask that forces air into the nose to keep the airway open, a method known as continuous positive airway pressure (CPAP). Not everyone

Sandra says: Leaky gut syndrome can cause digestive tolerates the mask well, however, and issues such as IBS, bloating and pain, people with mild to moderate sleep but it is possible that you don’t have any apnoea may respond well to a dental of these, as it can also manifest itself as a device which is fitted by a dentist and skin problem, autoimmune condition or worn at night. Ubiquinol CoQ10 simply feeling tired all of the time. When supplements can also help by improving our gut is leaky, the intestinal lining starts processing of oxygen. If you think you to become more permeable and small might be suffering from this condition holes are formed, allowing undigested then make sure you speak to your GP. food, toxins, allergens and microbes to travel into our bloodstream. The undigested food is not recognised by the immune system so it triggers an immune response to try and get rid of what it Sandra Greenbank, a thinks are foreign invaders. A persistently nutritional therapist (sandragreenbank.com), says: elevated level of the inflammatory If your thyroid is underactive (a condition messengers released by the immune known as hypothyroidism), all of your system can lead to fatigue, allergies and body’s metabolic processes slow down aches and pains. which can lead to fatigue, weight Leaky gut syndrome can be caused gain, hair loss, anxiety, subfertility and by poor diet, overuse of antibiotics or hormone imbalances. Unfortunately, the other medications, undiagnosed food most commonly used tests don’t show intolerances or allergies or a parasitic the whole picture, so you may still have infection. There are tests available a thyroid problem even if your doctor to identify a leaky gut which you can has told you that it’s working just fine. arrange with a functional medicine A nutritional therapist or functional practitioner or nutritional therapist, and I medicine practitioner will typically run a would recommend working with a health full thyroid panel to get a proper idea of professional to heal it. It’s important what is happening with your thyroid and to address the underlying cause before pituitary glands. trying to fix it, and a good way to start

YOUR THYROID ISN’T WORKING PROPERLY

NATURAL HEALTH 47

is by removing gluten, dairy, sugar, alcohol and caffeine for at least six weeks and monitoring your symptoms during this time. You can also try supplements such as probiotics, digestive enzymes or hydrochloric acid, but seek professional advice before taking anything as it may be contraindicated in some cases.

YOU’RE DEPRESSED

Dr Megan Arroll, a psychologist (drmegarroll. com), says: Depression is often associated with a lack of energy and tiredness in addition to emotional symptoms such as profound sadness and feelings of hopelessness.

People who are depressed can have trouble falling asleep and wake early in the morning, which obviously worsens daytime fatigue and low mood. Depression has been linked to a neurochemical imbalance in the brain, specifically regarding the neurotransmitter seretonin. Seretonin plays a part in our sleep-wake cycle (the circadian rhythm) which could be why those suffering from depression have difficulty sleeping.

Natural ways to boost seretonin levels include exposure to sunlight so a daily walk outside (preferably in the morning) could help to lift your mood and improve the quality of your sleep. St John’s Wort and 5-HTP supplements have also been found to increase the production of seretonin and reduce depressive symptoms.

Sleep saviours 1 Snoreeze Oral Device, £29.99, snoreeze oraldevice .com 2 Pukka Natural Balance, £15.95, pukka herbs.com 3 OptiBac For Every Day MAX, £35.99, optibac probiotics .co.uk 48 NATURAL HEALTH

NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 49

ways to 14 COLD-PROOF YOUR DAY

Cold and flu season is upon us, but fear not, we’ve asked the experts for their immune-boosting advice to help you dodge the germs this winter Possibly the best way to stay cold-and-flu-free this season is to actively avoid anyone already infected, or anything they may have touched. The virus is spread by direct physical contact with someone who has a cold, or by touching a surface contaminated with their germs, like a computer keyboard or doorknob, and then touching your own nose and mouth. Might sound easy enough, but then how many times have you used a door handle and perhaps seconds later touched your face? With colds also spreading via infected droplets in the air released during a sneeze or a cough, it’s fair to say your chances of avoiding them completely are slim to none unless you live in a remote yurt somewhere off-grid. Better instead to bolster your body’s own defences...

1 THINK ZINC

“Zinc interferes with viruses gaining full access to our cells,” says Jenny Tschiesche, consultant nutritionist with Indigo Herbs (indigo-herbs.co.uk). “Did you know that both cacao powder and cashew nuts are good sources of zinc? It’s time to make a breakfast smoothie, hot chocolate or homemade bars.”

2 A-OK “Vitamin A plays a key role in maintaining the health of your mucosal surfaces including the inside of your nose and your gastrointestinal tract,” says Jenny. “Enjoy brightly-coloured root vegetables with a dose of fresh ginger in warming soups.”

3 GET SPICEY “Turmeric is brilliant – those who consume this rhizome are less susceptible to colds, coughs and congestion,” says Jenny. “Enjoy a daily drink of turmeric milk, and add to soups and curries.”

4 EAT YOUR GREENS “Dark leafy greens can help fight colds as they’re a good source of Vitamin C,” says Jenny. “Add a handful of spinach or spoonful of moringa powder to your morning protein shake.”

50 NATURAL HEALTH

Garlic supports

gut health

by promoting the growth of healthy

bacteria

5 GET YOUR OATS “Enjoy warming bowls of wholegrain porridge oats in the morning.

These are rich in beta-glucans, which are crucial for fighting disease, and top with vitamin E-rich nuts and seeds for an extra protein boost,” says Sally Wisbey, nutritional therapist with Unbeelievable Health (unbeelievablehealth.co.uk).

“Also, bee propolis contains natural antiviral and antibacterial properties, and is great for helping dodge colds and flu.”

BODY of us who find that motivation is affected by the darker days. Add fermented foods like sauerkraut or kimchi, but gradually, otherwise you can experience some less socially-acceptable side-effects!”

7 MAKE IT MUSHROOMS “Medicinal mushrooms are rich in polysaccharides that not only support the immune system’s response to viral infection, but also inhibit the virus’ ability to replicate,” explains Henrietta. “Shiitake and oyster mushrooms also contain the benefits, albeit at lower levels, so throw these into your stir-fry or lightly grill and add to sourdough bread with chopped parsley for a nutritious breakfast.”

8 SHAKE UP YOUR SHOWER “A simple way to boost your immunity is to change the temperature of the water to either hot or cold every two minutes,” says Shona Wilkinson, nutritionist at superfooduk.com. “This works by increasing two types of white blood cells called monocytes and lymphocytes. The immune system is stimulated by your body trying to warm itself up from the cold water, while switching to hot water every now and then stimulates your body’s detoxification system. The fewer toxins we have in our body, the more your immune system is better able to deal with bacteria and viruses.”

9 GET SEXY “Have more sex: there is a link between how much sex you have and how many sick days you take at work,” says Shona. “Regular sex increases the number of IgA immune cells in your blood, which contribute to keeping colds and flu in check.”

10 MEDITATE AND STRETCH “Meditation and yoga work to increase immunity in two ways,” says Shona. “Firstly, they decreases the stress hormone cortisol, which has an immune-suppressing effect, and secondly, they have been shown to increase the electrical activity in the emotional part of your brain, which also commands your immune system what to do.”

11 ADD GARLIC “Garlic supports the body’s natural defence mechanisms against foreign bodies, and therefore helps to strengthen our immune system,” explains Shona. “In the winter months, garlic can help to ward off colds and signs of flu. Garlic supports gut health by promoting the growth of healthy bacteria. Our gut wall has been found to house about 70 percent of the cells that make up our immune system! When our gut is healthy, then we are healthy. So if you start your morning with a mug of hot water and lemon, pop a clove of raw garlic in to start your day with a natural immune booster.”

12 KEEP A PMA 6 NOURISH YOUR GUT “Start from the base – your digestion is your army headquarters where 70 percent of the immune system resides, the majority of which is in the form of good bacteria,” says Henrietta Norton, nutritionist and founder of food-state nutrition company Wild Nutrition (wildnutrition.co.uk). “A recent study suggested that beneficial flora may also promote brain activity in women, surely a perk for all

Sustaining a positive mental attitude won’t only stand you in good stead at work (and in life in general), it can also help to prevent illness,” says Justin Jones, professional head of physiology at Nuffield Health. “This is because we release different hormones depending on our outlook. Thinking positively releases the immune-boosting hormone DHEA, while thinking negatively releases the immunesuppressing hormone cortisol. So staying positive can help you stay healthy.”

NATURAL HEALTH 51

Cold fighters 13 LET THE LIGHT IN “Something that can help you to stay positive is ensuring you get a dose of natural light every day,” says Justin. “Natural light stimulates the production of vitamin D in the skin which helps to boost your mood and immunity. Try to get 30 minutes of daylight at the brightest part of the day, around midday. A good way to do this is to take a brisk walk during your lunch break, which should also help clear your head and prepare you for the afternoon.”

14 VARY WORKOUTS “Exercise is vital in boosting your immune system because it stimulates the production of white blood cells, the cells that attack bacteria – and it also improves the circulation of your immune cells,” explains Justin. “However, it is important to vary your routine. Exercising at a high intensity every time can lead to elevated cortisol and adrenaline levels, which is a sign that you are under too much stress. This can then lead to a weakened immune system and poor recovery. Try to vary your workout routines with a mixture of high and moderate intensity exercise. You could focus on cardio one day, resistance another and flexibility the next.”

52 NATURAL HEALTH

Bare Biology Lion Heart liquid, £47.50, barebiology.com HRI Herbal Remedies Cold & Flu Echinacea, £6.99, Holland and Barrett A Vogel Echinaforce, £4.15, health food stores nationwide Bee Health Propolis, £3.54, beehealthpropolis. com/stockists

Proven Probiotics Acidophilus & Bifidus plus Total Immune Support, £10.95, provenprobiotics.co.uk Cisca Easy Saltpipe, £14.99, hollandand barrett.com Pharma Nord Bio-Vitamin D3, £6.95, pharmanord.co.uk

NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 15:41 Page 53

BALANCING ACT The importance of keeping your blood sugar under control

Sugar is headline news, and nearly every day there is another

story outlining the danger it poses to the country’s health.

It doesn’t help that it can be seen as an addictive substance, triggering the release of mood enhancing substances (serotonin and beta endorphin neurotransmitters) in the brain. Whether it’s in the form of sweet treats, processed foods or drinks, the consequences of excessive intake are the same, and one third of the UK population is now classified as pre-diabetic. In fact, research from Diabetes UK showed that in 2016 the number of people living with diabetes reached over four million, an increase of more than 65 percent over the past decade. It is also thought that over half a million people have undiagnosed type 2 diabetes.

WHAT THE GOVERNMENT SAYS

The Food Standards Agency (FSA) recently stated that sugar is the number one nutritional issue affecting the UK which follows research conducted by the Scientific Advisory Committee on Nutrition (SACN). Both recommend that the amount of sugar consumed needs to decrease to help address the growing obesity and diabetes crises and reduce the risk of tooth decay. As well as increasing the risk of type 2 diabetes, a high intake of dietary sugar heightens the risk of stroke, heart disease and even some cancers, and is also (in part) responsible for the rising levels of obesity.

DIETARY CONSIDERATIONS

Many risk factors for the occurrence of type 2 diabetes are out of our hands, such as age, ethnicity and family history. Luckily, however, what we eat is under our control and the following dietary changes can help us limit our risk.

In terms of sugar consumption, the World Health Organisation (WHO) has recommended that our daily sugar intake should be no more than five percent of our total calorie intake (approximately 25g a day for an adult). Starchy carbohydrates such as wholegrain breads, whole wheat pasta and brown rice are generally more slowly absorbed than their white counterparts, making you feel fuller for longer and steadying blood sugar levels.

Adequate fruit and vegetable intake is vital, but the emphasis should be on vegetables. These offer a high density of micronutrients, including vitamins and minerals, and typically low instrinsic sugar. Fibre-rich foods, healthy fats like those found in oily fish and lean protein are all healthy additions to a diet.

More information on how to improve your diet can be found at diabetes.org.uk.

54 NATURAL HEALTH

TYPE 2 DIABETES AND OBESITY

If you’re overweight or obese, you may be more at risk of developing type 2 diabetes, as the pancreas struggles to produce enough insulin for the body’s needs. Fat tissue stored around the abdomen especially contributes to diabetes risk as it is considered highly hormonally active. This tissue has been shown to produce pro-inflammatory compounds known as cytokines, which can cause pancreatic issues including diabetes. Working towards reducing this excess weight through exercise and healthy eating can significantly lower your diabetes risk.

If you’re unsure whether you’re classified as overweight or not, visit a health professional such as your GP for an accurate measurement. Most health professionals will take a BMI measurement, but this is falling out of favour as it doesn’t take into account lean muscle mass (so athletic and muscular individuals may be incorrectly read as overweight or obese).

The hip to waist ratio is a much more accurate measurement for obesity, plus it is inexpensive and non invasive, and as a result is becoming a more popular method of assessment with health practitioners.

To calculate your waist-to-hip ratio you need to measure your hips and your waist and then divide the waist number by the hip number. According to the NHS, a ratio of 1.0 or more in men or 0.85 or more in women indicates that you are carrying too much weight around the abdomen.

WHAT ELSE CAN YOU DO TO REDUCE YOUR RISK?

There are natural steps that can be taken to control blood glucose levels and ensure that we make the most of the sugars available in our food. Research published in Panminerva Medica in June 2014 showed that an extract of maqui berries known as delphinol can

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Your daily sugar intake should be no more than five percent of your total calorie consumption

lower blood glucose by reducing the speed at which glucose is absorbed into the bloodstream from the digestive tract. The active ingredient delphinidin was shown to inhibit the sodium glucose co-transporter (SGLT), which facilitates the uptake of glucose from food into the intestinal tissue and the blood, thus preventing the sharp spikes in blood sugar which can happen after eating.

WHAT ROLE DOES CHROMIUM PLAY?

The role of the trace mineral chromium (found in small quantities of green leafy vegetables, poultry and nuts) in blood glucose management is well established. High blood sugar can also be a sign of chromium deficiency and can even resemble diabetes. An adequate intake of chromium is necessary for optimum function of insulin and therefore, blood sugar regulation. Chromium status in individuals is difficult to determine as there is no biochemical marker that can reliably determine a person’s chromium status. When choosing to supplement with chromium, chloride or picolinate forms are common and typically have very low bioavailability (0.5-2 percent), meaning poor absorption from tablet to bloodstream. Chromoprecise, a type of chromium yeast with up to 10 times the bioavailability of chloride or picolinate forms, has been approved by The European Food Safety Authority (EFSA) after extensive investigation. It has also been confirmed that chromoprecise helps to maintain healthy blood glucose levels.

BE SUGAR SMART

Keeping your blood sugar under control can have a massic impact on your health, and not just by decreasing your risk of developing diabetes. Limiting your intake of sugar is also useful for maintaining a healthy weight, stabilising your energy and concentration levels and managing sugar cravings.

NATURAL HEALTH 55

ADVERTORIAL

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This powerful antioxidant protects your body and boosts your health, but are you getting enough?

WHAT IS GLUTATHIONE?

Glutathione is a nutrient-like substance that is made in the body as well as consumed through the diet, and it is one of the most important protective molecules in human biology. As a powerful antioxidant, it neutralises harmful free radicals and recycles vitamins E and C. As a primary detoxifying agent, it eliminates toxins, chemicals and potential carcinogens. In its role, it acts as a molecular garbage collector, cruising all tissues and removing unwanted toxins.

Glutathione also plays an important role in immune function, meaning it’s very useful at this time of year as we try to fight off winter colds.

HOW TO REPLENISH?

No matter your age, where or how you live, modern life is full of stress both external and internal. Considering the variety of factors that can deplete glutathione, a sizable proportion of the population could benefit from increasing its glutathione intake, either by eating more fresh foods or by supplementing their diet. Setria Glutathione is a simple daily solution for modern lifestyles that introduce various environmental stressors that depletes our glutathione levels. It is a branded form of glutathione that 56 NATURAL HEALTH

has been clinically tested. Results of the recent long-term human study showed that supplementing with Setria helped to increase the levels of glutathione in the blood after one, three and six-month vs the placebo group.

A tremendous amount of clinical research, over 80,000 published studies, have shown that glutathione plays a central role in detoxifying the body and supporting healthy ageing.

SO WHY DOES GLUTATHIONE DECREASE?

There are many factors contributing to low levels of glutathione, such as stress, pollution, environment, high blood sugar, here are the most obvious ones:

1. AGE

Glutathione status generally begins to weaken around age 45 and declines precipitously after age 60. The ageing body is not able to make as much glutathione due to decreased enzyme activity and lower efficiency of the cellular signals that trigger glutathione synthesis.

2. DIET

Since fresh foods are natural sources of glutathione, a Mediterranean-style diet that is plentiful in fresh fruits and vegetables and freshly prepared meats

is best for maintaining good glutathione status. However, many diets today rely heavily on processed foods. These do not provide glutathione since most methods of food processing destroy it. Likewise, grain and dairy products are not good sources.

Therefore, many diets provide inadequate glutathione to support optimal health.

3. LIFESTYLE

Habits such as cigarette smoking and excessive consumption of alcohol are detrimental to glutathione status because they dramatically increase the demand for protection. Alcohol independently makes the lungs more susceptible to oxidative injury, and the damage is compounded in people who both smoke and drink.

4. OBESITY

Obesity is correlated with oxidative stress creating low-level inflammation in fat stores. This chronic oxidative stress is believed to be a major contributing factor to the development of insulin resistance, impaired glucose tolerance and diabetes. Antioxidant defenses including glutathione are depleted in obese people.

For more information visit setriaglutathione.com and look for a supplement containing Setria.

COLUMNIST

MISCARRIAGE, the last taboo

Our women’s wellbeing expert on the topic no one talks about I sometimes ask myself whether miscarriage is the last taboo. Certainly there is a great deal of denial about the suffering that it causes, and many women go through miscarriage and are back in work the next day, grieving and isolated with little support or compassion.

Men too suffer the loss, and I suspect that there is even less support and empathy for them.

Recurrent, spontaneous miscarriage is one of the most common medical complications of pregnancy. It appears to be on the increase, likely due to the later age that women are conceiving at, and the higher number of pregnancies following IVF, for example. The feedback from patients is that they want answers.

Of course the reality is that there are not always answers; statistically the most likely cause is chromosome abnormalities. But just because the patient is not ill it does not mean there is not suffering. Miscarriage can also be poorly supported because physicians lack the diagnostic tests and skills to help patients find an appropriate way forward. All too often the history of the patient is overlooked and they are fast tracked to IVF when the actual issue is miscarriage and not conception. This can be deeply frustrating for patients who instinctively feel that something is being missed.

The reasons for miscarriage are many and varied and beyond the scope of this article. What I wish to highlight here is the need for more support and understanding about the immense loss and emotional turmoil miscarriage can cause. Many women tell me they feel a very intense emotions ranging from anger, guilt, grief, desperation and isolation. Feeling a loss of trust in their body and a sense of failure, even shame, is common.

Well meaning friends and relatives often get the support wrong, saying “it’s just one of those things”, “it’s nature’s way”, “it’s not meant to be” and other such clichés; the sentiment of which only serves to isolate them more. It’s worth mentioning too though that many women and couples DO take comfort in these sentiments and are able to cope and move on quite easily. This fact further demonstrates the complexities of dealing with miscarriage.

The expectation often brought about by early pregnancy detection has, ironically, added to the suffering. Like so much in life that can be of benefit, these tools can also be the cause of more pain. Women often know within days that they are pregnant, and with that comes a heavy weight of expectation.

I am always reminded of my mother’s wise words: “Modern women expect so much more, in my day you didn’t really consider yourself pregnant until you had missed three periods.” There is of course

a great deal of truth in this; but this does not help ease the suffering of those who poured their heart and soul into the hope of creating a new life.

Why is it that it is so hard for people to have empathy? In medicine I have observed that unless there is a solution; drug or surgery (generally) then the medical profession tend to underplay the problem. But this just makes women feel that they are wrong to feel the huge sense of loss that they feel and the myriad of other ensuing emotions. Patients constantly complain to me about the lack of support and current medical strategy to manage miscarriage.

Of course, delaying pregnancy until later in life is a trend likely to continue so it stands to reason that we will see an increase in miscarriage.

At age 40, one in three pregnancies will result in miscarriage, and it is thought that only one in 20 eggs are likely to be ‘normal’ (at this age).

It’s about time we had an open conversation about this subject. Not everyone will feel the same and that’s OK. For some miscarriage will remain a taboo, they will be full of self-blame and a deep sense of loss, for others it will be ‘just nature’s way’. The important thing is that however you feel about it, your feelings are validated and not dismissed and appropriate support is provided.

Emma is an integrated women’s health expert, registered acupuncturist and author emmacannon.co.uk NATURAL HEALTH 57

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Eat natural

natural

Living healthily from the inside out

New research has revealed the extent of poor diets in the workplace. According to the study, 80 percent of food provided in meetings is made up of fizzy drinks, biscuits, cakes and sweets while one third of employers offer sugary snacks as fuel or a reward for good work. More than half of employees, however, said that they are more productive when they eat healthily and 55 percent reported being in a better mood. Over three quarters also admitted that they didn’t know who to speak to at work about putting a healthy eating programme in place.

Sounds like it’s time for offices to shape up!

NATURAL HEALTH 59

The superfood HOTLIST

//////////////////////////////////////////////////////////////////////////////////////// Fill your basket with the latest healthy eating must-haves

GO BANANAS These bars have been created to help reduce the amount of bananas thrown away in Britain.

Snact Banana Bars, £1.39, Ocado

PROTEIN PUNCH Natural protein-infused waters available in three fruity flavours.

Protein Water Co Muscle Maintenance, £2.35, Boots

SOYA LATER Noodles made from organically-grown soybeans and available in plain and edamame flavour. Yutaka Noodles, £2.99, Tesco

JAMMIN’ Superfood-infused conserves – choose from baobab, goji, acai and maca. Naturya Super Conserves, £4.99, Ocado

FLOWER POWER Spring water with organic rosemary extract and eucalyptol.

No. 1 Rosemary Water, £23.40 (box of 12), rosemarywater.com

GO WILD This carrot cake (yum) snack bar is made from just five healthy ingredients. Wild Trail Carrot Cake Snack Bar, £2 (box of 4), Tesco

PULSIN’ High-protein bagels baked with a blend of pulses. Lunch sorted!

Warburtons Seeded Protein Thin Bagels, £1.20, Asda

RAISE THE BAR These vegan snack bars are naturally rich in micronutrients and plant protein. Naturya Organic Superbars, £1.99, Ocado

CIDER MAN Choose from natural or golden kiwi. Comvita Manuka Honey Apple Cider Drinking Vinegar, £2.99, Holland and Barrett

EDITOR’S PICK One of the only organic versions of hibiscus tea available. Natur Boutique Organic Hibiscus Tea, £2.99, fitoco.com

NICE AND CRISP All three flavours of these crisps went down a treat at NH HQ! Food Should Taste Good Tortilla Chips, £2.19, Tesco

CRUNCH TIME Bite-sized coins of chocolate flavoured coconut pieces. Ape Crunchy Coconut Bites Chocolate, £1.49, Holland and Barrett

COCONUT CRAZE Available in mango, lime, raspberry or original. Coco Fuzion 100 Natural Sparkling Coconut Water, £1.49, WHSmith

BUTTER ME UP Nut-free sauce made with natural, lower sugar alternatives.

Clarks Peanut Butter Flavour Dessert Sauce, £2, Sainsbury’s

OATILY GREAT Vegan and gluten-free oat bars packed with fruit and fibre in three flavours. We love them all! Deliciously Ella Oat Bars, 99p, Tesco

60 NATURAL HEALTH

EAT

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////////////////////////////////////////////////// NUTRITIOUS INSPIRATION & IDEAS

NH LOVES Iced tea made using cacao shells in three flavours. Hotel Chocolat Teaolat Light Infusions, £2.50, hotelchocolat.com

BREAKFAST CLUB Choose from Apple Danish, Berry Bliss, Banana Bread or Cocoa Twist (or try all four!).

Nakd Breakfast Bars, 75p, Asda

MAIN SQUEEZE This pouch of coconut oil can be used as a solid or liquid for up to two years. Vita Coco Coconut Oil Pouch, £3.99, Tesco

ON TRIAL

Tribest Slowstar Vertical Juicer and Mincer Editorial Assistant Emily McMullin gets creative in the kitchen

SOUPER DOUPER Glorious has relaunched its super soups which contain two of your five-a-day. Glorious Super Soups, £2, Asda

SWEET TOOTH Doisy & Dam has created a new limited edition chocolate bar.

Doisy & Dam Crunchy Almond Butter Bar, £2.50, Whole Foods

POT OF GOLD MOMA’s latest offering has got our mouths watering... MOMA Almond Butter and Salted Caramel Porridge Pot, £1.29, Tesco

BITE-SIZED Vegan, gluten-free and high protein biscuity bites made with low GI dried plums. Nibble Protein Bites, £2.39, Ocado

GO NUTS The nuttiest UHT almond milk in the UK – goodbye wateriness!

The Paleo Foods Co. Unsweetened Almond Drink, £3.90, Waitrose

TEA TIME Clipper has launched three new green teas, including a decaf blend with jasmine. Clipper Organic Green Tea, £2.19, Tesco

There are so many desirable kitchen appliances with so many different functions available nowadays that it can be hard to know where to begin. There’s also the issue of space and budget constraints, so I’m always on the lookout for gadgets that can multi-task, which is why I was very pleased when Tribest’s Slowstar Vertical Juicer and Mincer landed on my desk.

While it’s a highly-effective ‘slow’ juicer, its vertical design and the double-edged auger (which does twice the work of a standard one) make it get to work pretty fast without compromising on the quality of the end product.

The auger spins at 47 rpm (rotations per minute) which prevents the oxidation of fruit and veg, again making sure that you get the most out of it. As I said, I love a good 2-in-1, and the mincing attachment is what really sets this appliance apart from other juicers. This addition turns it into a multi-purpose tool with which you can concoct a wide variety of foods, such as sorbets, pastes and nut butters (the latter is great for me as I find they’re pretty expensive to buy). The icing on the cake is the cleaning brushes that come with it, and although it is quite a pricey gadget, you can buy replaceable parts so it should remain a staple in your kitchen for a long time.

Tribest Slowstar Vertical Juicer and Mincer, £449.95, tribest.co.uk NATURAL HEALTH 61

IN THE KITCHEN

WITH...

Naomi Buff, holistic wellness coach, kitchen consultant and founder of adaptogen superfood blend brand Naomi’s Kitchen

62 NATURAL HEALTH

EAT

natural

I have always been a foodie but I didn’t appreciate the true value of a healthy diet until I turned 30 and moved to France. My son, who was only one at the time, went from eating all my delicious home-cooked meals to nothing almost overnight. This inspired me to study nutrition so I could learn how to incorporate as many of his dietary needs into foods that I could get him to eat or drink (mainly smoothies, juices and healthy treats). I started to experiment with different recipes and began using more superfoods on a daily basis. The healthy changes soon began to have an impact on what I was eating as well.

Adaptogens are nature’s natural healers and have many benefits including helping your body to adapt to stress, re-balancing your hormones, combating fatigue, promoting longevity and so much more. They are extremely powerful plants, roots and herbs which have actually been used to heal in Chinese and ayurvedic cultures for thousands of years. My interest in them really deepened about four years ago when I crashed from extreme adrenal fatigue due to stress. I started to explore ways to heal my body and mind and adaptogens kept popping up as being natural energy tonics. I began to experiment with a few including rhodiola rosea, panax ginseng, maca and ashwaganda, which all nourish the adrenal glands, and found them really beneficial.

I believe that everything has to be approached mindfully and enjoyed in moderation which is my approach to all the foods I eat. I don’t believe in diets or deprivation and I opt for quality over quantity and always leave room for flexibility (e.g. the odd Italian gelato!).

When advising anyone on making dietary changes I always start with the basics. For me this begins with a good macro-nutrient balance (e.g. diets containing lean protein, good fats and healthy carbohydrates). I also focus on our bio-circadian rhythms (which should encourage regular meal times) and crowding out unhealthy foods and habits by replacing them with healthier alternatives and slowing down with meals. These simple steps generally have a big impact straight away. I encourage my clients to make small and realistic goals and celebrate small victories on a regular basis. This ensures healthy

habits become part of a new lifestyle and also boosts self esteem and self confidence. In my opinion, a healthy diet isn’t just about eating healthy food – it also has to involve developing a healthier relationship with what we consume. Many people I work with have fears of food groups and restricted diets which leads to self punishment and often a negative body image.

The food I cook is simple and usually doesn’t take longer than 30 minutes to prepare. I make the majority of my meals at home and try to live by the rule – cook once, eat twice, as much as possible. If you are time-strapped then planning is key – try to do some food prep once a week – this could include making a batch of granola, some protein balls and sauces. You can also pre-bag frozen fruit and veg for smoothies which saves time in the morning. The simplest meals are often the best and I believe that the dullest of salads can come alive and excite your taste buds with a simple but delicious dressing. So find a signature recipe, master it and make it in batches that will last a few days. Addings nuts and seeds to salads and vegetables also ramps up the nutrition and texture.

NAOMI’S TOP ADAPTOGENS MACA

This is a popular adaptogen which is easy to add to smoothies and other recipes. I take maca to boost my energy levels and really notice the difference to my stamina and strength pre-workout.

ASHWAGANDA

This is a very powerful adaptogen – a small dose can help you sleep while a slightly larger dose is energising. It is really nourishing for the adrenals, lowers cortisol and boosts the immune system.

TRIPHALA

I used to take this in tablet form as it is recommended to balance my doshas in ayurvedic medicine but these days I get my daily hit through my superblends. It is anti-inflammatory and helps to sooth and repair the digestive tract.

foods I’ll be eating THIS MONTH Cauliflower

I love to roast this delicious veg with nutritional yeast and garlic.

Root vegetables

I love to eat to soups made from grounding root veggies and I spice them up with ginger, chilli and garlic.

Porridge

In the colder months I eat more porridge for breakfast topped with superfoods and a delicious dollop of peanut butter!

NATURAL HEALTH 63

NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 64

Love your GUT

EAT

natural

Revolutionise your health with these tasty meals from nutritional therapist Eve Kalinik

NASI GORENG

Once you start making cauliflower ‘rice’ you will soon realise just how incredibly easy and quick it is and, even more importantly, how great it tastes; it is an excellent alternative to refined grains such as white rice. It is a member of the cruciferous vegetable family, so it packs a serious nutritional punch, providing lots of natural gut and detoxification support. Paired with the vibrant spices of this classic Indonesian dish and finished with a cheery fried egg, it’s a dish that will make you and your gut smile.

SERVES 2

•1 tsp coconut oil •2 organic free range eggs (or

substitute 150g non-GMO tempeh) 1 tsp organic unsalted butter or ghee (or coconut oil for a vegan version) Handful of fresh coriander leaves 6 fine slices fresh chilli 1 tbsp crushed cashews (optional)

• • • •

FOR THE CAULIFLOWER ‘RICE’

•1 cauliflower •Pinch chilli powder •½ tsp garlic powder •1 tsp onion powder •2 tsp ground galangal •2 tsp ground cumin •2 tsp ground turmeric •¼ tsp ground cardamom •6 dried lime leaves •3 tbsp desiccated coconut •2 generous pinches mineral-rich salt •Generous pinch black pepper

FOR THE SAMBAL SAUCE

•3 tbsp tomato paste •Pinch chilli powder •2 tsp mild smoked paprika •2 tsp onion powder •Generous pinch mineral-rich salt

1 To prepare the cauliflower rice, place all the ingredients in a food processor and pulse until you have a rice-like texture.

2 Mix all of the sambal sauce ingredients together and add a tablespoon of filtered water to thin.

Place in the fridge.

3 Heat the coconut oil in a saucepan on a low heat and cook the cauliflower rice for 2-3 minutes.

4 Meanwhile, fry your eggs (or tempeh) in butter, ghee or coconut oil. I like to keep the yolk runny so it oozes into the rice, but cook to your liking.

5 When the rice is cooked, divide between two plates, top with the eggs and add a generous tablespoon of the sambal sauce.

Garnish with the coriander leaves, chilli slices and crushed cashews.

NATURAL HEALTH 65

EAT

natural

CHICKEN, ALMOND AND CELERY BALLOTINE WITH WILTED CHARD AND CREAMY CAPER DRESSING

This ballotine is deliciously filling and packed full of gut-nourishing foods.

Chicken is naturally one of the highest sources of tryptophan, the precursor to producing serotonin, our ‘happy hormone’. I’ve paired it with wilted chard, as leafy greens are brimming with vitamins and minerals and our gut microbes love the fibre they provide as well. You will have some of the filling left over: pile it into a hot sweet potato or spoon on top of salmon and bake in the oven. Any extra dressing is perfect to perk up fennel or roasted cauliflower; in fact it pretty much works with any vegetables and salads.

Think of this as a twist on a roast and serve just as it is or pair with some roasted buttery carrots.

SERVES 2 (WITH EXTRA FILLING AND DRESSING)

•

2 organic free-range chicken breasts, approx. 200g each Organic unsalted butter or ghee to grease the foil parcels and to cook the chard 2 handfuls rainbow chard, or other green leafy veggies, such as spinach or spring greens

FOR THE CREAMY CAPER DRESSING

•

•65g cashews, soaked for 2 hours,

•

•2 tsp drained capers •2 tbsp nutritional yeast flakes •Pinch mineral-rich salt •Juice of ½ lemon

FOR THE ALMOND AND CELERY FILLING

•150g almonds with skins, soaked

for 8 hours, drained and rinsed with filtered water 2 celery stalks, finely chopped 2 spring onions, finely chopped 1 garlic clove, peeled and finely chopped or crushed 1 tbsp almond nut butter ¼ tsp mild yellow mustard powder 1 tbsp fresh lemon juice Generous pinch mineral-rich salt Pinch black pepper

• • • • • • • •

66 NATURAL HEALTH

drained and rinsed

1 Place all of the filling ingredients in a food processor and pulse until evenly combined but not too smooth.

2 Trim any sinews off the chicken breasts. Fold back the fillets so each breast opens out like a book; using a rolling pin, bash them until they are 2-3cm thick. Spread 3 tbsp of the filling on each of the breasts, fold back the opened side and then roll up tightly. Lightly grease two pieces of foil with butter or ghee. Wrap each chicken breast in the foil, making sure to seal the ends to keep in all the

juices. Put these in the fridge for 30 minutes.

3 While they are chilling, make the dressing. Put all of the ingredients into a high-speed blender along with 50ml of filtered water and blend until it has the consistency of double cream.

Transfer to a sealable glass or ceramic container and place in the fridge. This will keep for up to 3 days.

4 Preheat the oven to 230°C. Place the chicken parcels on a baking tray and cook for 20 minutes. Remove from the oven and leave to rest for 10 minutes.

5 While the chicken is resting, trim the swiss chard stalks if necessary. Heat 1 tsp of the butter or ghee in a shallow pan, add the chard and cook for around 5 minutes until wilted.

6 To serve, cut the chicken into slices about 5cm thick. Divide the chard between two plates, add the chicken and drizzle generously with the caper dressing.

EAT

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MARGARITA

CAULI PIZZA

I created this for a vegan friend of mine who was diagnosed coeliac and desperately missed having pizza nights. Feeling entirely uninspired by a lot of the gluten-free versions, I’m happy to report that this recipe did not disappoint. In fact it received a resounding thumbs up from a taste and a digestion point of view! The recipe doesn’t have a flour base and instead uses cauliflower and ground almonds, which give a really lovely, almost crunchy, texture. This uses a cashew cheese, but if you are not vegan you can use unpasteurised manchego instead as that works superbly for the gut too. It’s best served with a green leafy salad that includes fresh mint and some seeds thrown in, with a decent drizzle of cold-pressed olive oil.

SERVES 4

•½ medium–large cauliflower, cut roughly into florets 3 tbsp ground flaxseed 50g ground almonds ½ tsp dried oregano ¼ tsp garlic powder ¼ tsp mineral-rich salt

• • • • •

FOR THE CASHEW CHEESE

•65g cashews, soaked for 2 hours, drained and rinsed

•4 tsp nutritional yeast flakes •Generous pinch mineral-rich salt •Juice of ½ lemon •120ml filtered water

BOOKshelf Extracted from Be Good to Your Gut by Eve Kalinik (£20, Piatkus)

FOR THE TOPPING

•1 tsp ghee or organic unsalted butter

•1 red onion, peeled and thinly sliced •10-12 cherry tomatoes, sliced in half •1 garlic clove, peeled and crushed •Basil leaves, roughly torn

1 Preheat the oven to 200°C and line a baking sheet with baking parchment.

2 Place the cauliflower florets in a food processor and pulse until you have a fine rice-like texture.

3 In a large bowl, mix the ground

flaxseed with 6 tablespoons of filtered water to get a sticky texture. Add the almonds, oregano, garlic powder and salt, along with the cauliflower, and use your hands to mix together to create a ‘dough’. Spread this on the baking sheet to form a circle about 5mm thick and place in the oven for 45 minutes. Remove from the oven and set aside to cool and crisp.

4 To make the cashew cheese, place all the ingredients in a food processor

and blend until you have a smoothish texture.

5 To make the topping, heat the ghee or butter in a frying pan and sauté the onion until soft. Add the tomatoes and then the garlic and cook for a further 2 minutes. Remove from the heat and stir through the basil leaves.

6 To assemble, spread the cashew cheese over the pizza base and then add the tomato topping. Finish with a generous pinch of mineral-rich salt.

NATURAL HEALTH 67

ADVERTORIAL

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Containing apple cider vinegar powder in combination with globe artichoke and dandelion extracts, New Nordic Apple Cider tablets contribute to normal efficient digestion and lipid metabolism to help break down fats. They also contain chromium, which helps to maintain normal blood glucose levels. £17.99, newnordic.co.uk

SEA THE DIFFERENCE Sea buckthorn is a hearty berry packed with 190 different nutrients, including antioxidants and vitamins A, B, C and E. It also contains omegas 3, 6 and 9, as well as 7, which is only available in plant form in this fruit and in macadamia nuts. Now, you can obtain all of this berry’s impressive benefits in the British Seabuckthorn Company’s fruit and seed capsules. £16, britishseabuckthorn.com

BEAT THE BLOAT Maintain a normal fluid balance and relieve the discomfort of water retention with FSC Waterfall. This carefully formulated blend of herbal supplements, including dandelion extract, green tea and cider vinegar, helps to naturally eliminate excess water and feelings of bloating. £6.48, fscsupplements.com

68 NATURAL HEALTH

GET THE GLOW Give your tresses and talons a youthful boost with Supplement Place’s Skin, Hair and Nails Powder. This is a formulation of specially selected ingredients, such as hydrolysed marine collagen, which helps to prevent and repair skin damage, and hyaluronic acid, which naturally reduces the signs of ageing by decreasing water loss, as well as fern extract for added UV protection. £29.95 for a 30-day supply, supplementplace.co.uk

D-LIGHTFUL Vitamin D is a vital nutrient for the human body, as it contributes to normal blood calcium levels and the maintenance of bones and teeth, as well as your immune system and muscle function. Up your intake with Nature’s Answer’s Vitamin D3 Drops in extra virgin olive oil, which can be mixed with foods or fluids. This easy-to-take liquid supplement is free from both alcohol and gluten and contains no preservatives or sweeteners. £17.99, kijanliving.com

EAT

IAN MARBER

natural

Five things you need to know about

cholesterol

Most of us are familiar with cholesterol but what exactly is it and how much is too much?

Nutritionist Ian Marber reports Cholesterol is a fatty, waxy substance that is essential for life. It can be found in cell walls all over the body, offers insulation to nerve fibres and is required to transport stress and sex hormones. It is made by the liver and this organ adjusts how much it produces in response to the total amount of cholesterol already circulating in the blood.

As we know, oil and water don’t mix and so the liver coats the fatty cholesterol proteins to create parcels called lipoproteins, which are capable of being carried around in the watery blood.

There are several types of lipoproteins but there are two that are most relevant to us – low-density lipoprotein (LDL) and high-density lipoprotein (HDL). The main function of LDL is to carry cholesterol. If there is more of these in the body than is needed LDL can build up in artery walls where they release chemicals that cause damage and raises the risk of heart disease.

HDL is primarily involved in clearing up excess cholesterol in the blood. The more HDL we have the better but it’s the ratio between the two that’s as important as the numbers themselves.

Here are some good ways to keep your levels healthy…

1. Up your fibre intake: Cholesterol is excreted from the body via the digestive system, but if the diet lacks fibre then what isn’t cleared away is reabsorbed. Research suggests that over 20g a day is an optimum

dose and offers a valuable reduction in risk of heart disease but unfortunately many of us don’t even get the minimum 18g fibre daily. You’ll find 5g in a whole orange, 9g in half a tin of beans (such cannellini) and 1-2g in a tablespoon of mixed seeds. Nuts are a great source of fibre and 30g a day would be ideal (that’s around 20 almonds, 15 cashew nuts or 10 Brazil nuts).

2. Consume more beta-glucan: Oats are a rich source of a specific type of fibre called beta-glucan which is especially efficient at binding to excess cholesterol. Studies show that just 3g daily (approximately a large bowl of whole porridge oats) can reduce levels by five to 10 percent in just six weeks. In addition, consumption of beta-glucan reduces LDL cholesterol levels while increasing HDL levels. Ideally you would need 9g daily and this counts towards your total fibre intake.

3. Don’t miss out on unsaturated fats: Fats aren’t all bad when it comes to cholesterol, as unsaturated fats can help increase HDL levels as well as providing vitamin E and phenolic acid, which help protect artery walls from degraded LDL. Research suggests you need at least 25ml of virgin or extra-virgin olive or rapeseed oil daily, which is two tablespoons.

4. Try plant sterols: You’ll have seen spreads, bread and even yoghurt that are guaranteed to reduce cholesterol levels, but

Ian is one of the UK’s top nutritional therapists (ianmarber.com)

are they any good? They contain naturally occurring plant chemical substances, stanols and sterols. Back in the 1980s food technologists found a way to isolate these compounds from plants allowing them to be added to other food. Despite the processing they are plant chemicals and quite natural, but as they are added to other foods they can be expensive. On the plus side, studies show that just 2g of plant sterols, taken with the largest meal of the day, can provide a 15 percent reduction in cholesterol in just three months. A sugarfree yoghurt shot offers 2g sterols but you’d have to eat 4kg of, say, broccoli, to enjoy the same 2g plant sterols.

5. Be sensible with saturated fats: Eating foods that contain cholesterol themselves shouldn’t affect the overall levels in the blood as long as you are eating plenty of fibre. For most people this means there is no need to avoid eggs or seafood, as long as the fibre is present. Saturated fats found in red meat and cheese used to be closely linked to cholesterol levels, but it now seems there is more to learn as not all types of saturated fats are considered undesirable. No definitive data exists about exactly how much to have, so follow the British Dietetics Association advice, which is a maximum of 20g for women, 30g for men, daily.

NATURAL HEALTH 69

EAT TO BEAT

AGEING

How your diet can help to boost your mind and body

Life expectancy in the UK is currently the highest it’s ever been, with most people living into their 80s and beyond. In 2015, however, Alzheimer’s disease, vascular dementia and unspecified dementia all made it into the top 10 causes of death for the first time. This highlights the fact that it’s not just how long we live that counts – our quality of life and the state of our health and wellbeing as we get older are just as important. Lifestyle and food and drink choices have a big impact, so we’ve enlisted the help of the experts to shed light on how you can protect yourself from the effects of ageing.

1

TRY FASTING

“Fasting is one of the most scientifically proven methods of helping to slow down and even reverse the body’s ageing processes,” says Kim Pearson, nutritionist at ProLon. “When we fast, our healthy cells go into a self-preservation mode while old and damaged ones naturally self-destruct in a process known as autophagy. This is important for maintaining good health but our cells’ ability to recognise dysfunction and remove it reduces as we get older, which is where fasting can be useful. It also promotes the creation of stem cells which have the potential to develop into many different types throughout the body and can help to improve tissue healing and regeneration.” While we’ve all heard of the 5:2 diet, a new fasting method is now emerging, as Kim explains. “Fasting mimicking diets (FMDs) are specifically developed to avoid triggering our nutrient-sensing pathways while still allowing nourishing plant-based foods to be eaten. FMDs could be described as next generation fasting and can act as a practical way to make the most of the anti-ageing benefits of fasting while not restricting food intake so drastically.” To find out more visit prolon.co.uk

2

GET ENOUGH CALCIUM AND MAGNESIUM

“For women, bone strength can start to gradually deteriorate in our 40s, so it’s important to eat plenty of calcium and magnesium-rich foods,” says Shona Wilkinson, nutritionist at superfooduk.com. “Contrary to popular belief, you don’t have to consume dairy products to get your fix of calcium – in fact, there is evidence to show that a high intake of dairy can actually be 70 NATURAL HEALTH

detrimental to bone health. To get enough of both minerals, focus on fish and seafood, green leafy vegetables like spinach, and nuts and seeds, such as Brazil nuts, pumpkin seeds, hazelnuts and sesame seeds.

Dark chocolate with a high percentage of cocoa and buckwheat are also good sources of magnesium.”

3

FOLLOW THE MEDITERRANEAN DIET

“Insofar as dietary factors can help you to ‘beat ageing’, the best approach is to look at the quality of your diet in its entirety,” says dietitian Lucy Jones (lucyjonesdietitian.co.uk). “The Mediterranean diet is one of the most extensively studied nutrition patterns in the world and a key feature of this way of eating is healthy fats in the form of olive oil, nuts, seeds and oily fish, as well as plenty of fresh fruit, vegetables and whole grains. Countless studies and research papers have reported its health benefits in areas such as longevity and quality of life, disease prevention, heart health and cognition. One study in particular suggests that a Mediterranean diet supplemented with nuts like almonds is associated with preventing the decline of cognitive function in older adults. High in antioxidants and low in processed foods, you will really be able to feel the benefits of the Mediterranean style of eating.”

EAT

natural

HEALTH-BOOSTERS Rick Hay, a nutritional physiologist and director of nutrition at Healthista (rickhay.co.uk), reveals the best foods for...

• REDUCING YOUR RISK OF CANCER

Eat as many colourful foods as possible, especially dark pigmented foods like beetroot, berries, purple grapes and aubergine – the antioxidants in these are powerful immunity-boosters. Research suggests that increasing your intake of broccoli and green tea can be beneficial and try to avoid processed meat.

• PROTECTING YOUR HEART

Watermelon and tomatoes are rich in lycopene, which reduces the risk of developing heart disease, and vitamin C, which has anti-inflammatory properties. Plant-based protein is high in fibre and there is a lot of research into the benefits of eating less animal products for better heart health. Colourful foods with high levels of antioxidants help to reduce cholesterol and walnuts have been found to improve the function of blood vessels and protect against heart disease.

• IMPROVING YOUR JOINT HEALTH The consumption of sugar leads to oxidative stress, a key cause of ageing, and just one teaspoon can damage arterial cell walls

4

STAY HYDRATED

“Adrenal fatigue is a fairly common condition that can lead to dehydration, one of the primary causes of internal ageing,” says natural physician Dr Fred Pescatore. “It is triggered by stress which can lead the body into a state of chronic, energy-draining dehydration that can’t be remedied with water alone. Persistent tension taxes the adrenal glands, rendering them unable to produce sufficient levels of hormones, including aldosterone. This helps the body to regulate its water-sodium balance so a shortfall can result in dehydration. When we’re dehydrated, the body prompts the adrenals to produce more cortisol, a stress hormone that helps to keep salt in the body, to encourage water retention. We can combat dehydration by taking in adequate amounts of salt (3,000mg per day), but not from processed and fast foods. As for how much water you should be drinking, the rule of thumb is to measure your weight in pounds and halve it – that is the number of ounces you should be consuming per day (1 litre is 33 ounces). Add another eight ounces for every 30 minutes of high intensity exercise and cup of coffee. Water, herbal teas and bone broth all count towards your daily quota.”

Omega fats are important for keeping your joints in good condition. Avocados, nuts, seeds and oily fish should be at the top of your list along with leafy green vegetables, as they contain high levels of vitamin C, calcium and selenium which protect cartilage. Chia seeds help to reduce to inflammation as does olive oil.

• STRENGTHENING YOUR MIND

A Mediterranean-style diet is recommended for brain health. Increase your consumption of fruit, vegetables, legumes, whole grains, oily fish, nuts and seeds and use more olive oil. Berries are nutrientdense and good brain food, as are organic eggs thanks to their choline content, a macronutrient important for brain development. Curcumin, found in turmeric, has been linked to improved brain function and a lower risk of brain diseases such as Alzheimer’s.

• TAKING CARE OF YOUR EYESIGHT

Beta carotene-rich foods, such as sweet potatoes, carrots and squash, and leafy greens, which contain lutein and zeaxanthin, are key for eye health. Omega 3 fatty acids help to reduce dryness and may decrease the risk of macular degeneration, while the high levels of vitamin C found in citrus fruits and berries calm inflammation and lessen the risk of needing cataracts. I like to think of spirulina as a natural multivitamin and multimineral for the eyes, and whole grains like brown rice offer good amounts of vitamin E and zinc.

NATURAL HEALTH 71

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EAT

A COMPLEX ISSUE

natural

In the second part of a new series looking at key vitamins and minerals, nutritional therapist Henrietta Norton explores the importance of the B vitamin group The B-complex vitamin group is made up of a family of eight vitamins: thiamine (vitamin B1),

riboflavin (vitamin B2), niacin (vitamin B3), pyroxidine (vitamin B6), folate (folic acid, vitamin B9), cobalamin (vitamin B12), biotin and pantothenic acid (vitamin B5). Although each of these has its own independent function, they work in synergy in many different ways in the body, acting as co-enzymes to help the body obtain energy from food, for example, or supporting red blood cell formation.

This vital group of nutrients are water soluble, meaning that they dissolve in water. This results in poor storage in the body and therefore a need to obtain a regular supply from our diet or supplement. The water-soluble status of B vitamins also means that they are easily destroyed or washed out during food storage or preparation. Proper storage and preparation of food can minimise vitamin loss so you should always refrigerate fresh produce, keep milk and grains away from strong light, and use cooking water from vegetables to prepare soups.

Here is a closer look at each one….

THIAMIN (vitamin B1)

WHAT DOES IT DO? This useful vitamin helps to release energy from food, promotes muscle function (especially in the heart), red blood cell and amino acid production, looks after the maintenance of the nervous system and supports digestion.

WHERE IS IT FOUND? In whole grains, oats, red meat, seafood, nuts, pulses and yeast.

WHAT IF WE DON’T GET ENOUGH? A deficiency in beneficial bacteria can reduce the body’s own production of B vitamins, while medication and alcohol consumption can both increase the demand and excretion of thiamin. Thiamin is easily lost through food processing.

RIBOFLAVIN (vitamin B2) WHAT DOES IT DO? Like thiamin, this helps to release energy from food, but it also supports mucus membranes (including those in the eye), assists in neurological health, promotes skin and hair strength (as it acts as an antioxidant) and supports the immune system and the production of antibodies.

WHERE IS IT FOUND? In wholegrains, eggs, dairy products, green leafy vegetables, pulses and yeast extracts.

WHAT IF WE DON’T GET ENOUGH? Signs of riboflavin deficiency include bloodshot, tired or gritty eyes, cracks or sores in the corner of the mouth, a red or inflamed tongue and lips, recurrent mouth ulcers and dermatitis (especially on the face).

NIACIN (VITAMIN B3)

WHAT DOES IT DO? Again, this helps to release energy from food, as well as supporting the production of key enzymes, the maintenance of the nervous system, healthy cholesterol levels and the action of chromium for blood sugar stability.

NATURAL HEALTH 73

WHERE IS IT FOUND? In wholegrains, nuts, seeds, meat and poultry, oily fish, dairy products, dried fruit and yeast extract. The body can produce small amounts of niacin from the essential amino acid tryptophan. Rich sources of tryptophan are eggs and cheese.

WHAT IF WE DON’T GET ENOUGH? Signs of deficiency include cramps, nausea, confusion and skin conditions. The disease pellagra results from severe niacin deficiency. Some medications may also lower levels of niacin. Deficiency is a higher possibility in those following diets high in carbohydrates and low in protein.

and breast cancer. Folic acid is the synthetic, monoglutamate form of the naturally occurring folate (polyglutamate form) found in food.

Recent research on genetics has shown that some may not be able to process folic acid effectively and therefore the more natural folate form is advised.

WHERE IS IT FOUND? In green leafy vegetables, meats, fish, pulses, citrus fruits, liver and kidney.

WHAT IF WE DON’T GET ENOUGH? Folate is involved in a number of functions including cell growth and protein production and therefore deficiency can lead to impaired growth and a higher risk of heart disease.

Symptoms can also include anemia, tiredness, muscular cramps and weakness, a red, sore tongue and emotional symptoms such as forgetfulness, confusion, irritability and depression.

PANTOTHENIC ACID (VITAMIN B5)

WHAT DOES IT DO? Pantothenic acid is involved in energy production, the formation of adrenal gland hormones and the metabolism of fats, proteins and carbohydrates from food. It is also needed to stimulate the cell growth of healing tissues by increasing the number and speed of cells transported to the wound and promoting cell division.

WHERE IS IT FOUND? In wholegrains, egg yolks, meats, pulses, liver and kidney. Pantothenic acid is also synthesised by the beneficial intestinal bacteria.

WHAT IF WE DON’T GET ENOUGH? Deficiency is less common as it is widely available in many foods, however periods of stress, whether emotional, psychological or physical can significantly increase demand.

PYROXIDINE (VITAMIN B6):

WHAT DOES IT DO? Vitamin B6, otherwise known as pyridoxine, pyridoxal or pyridoxamine (all of which are converted into the more active form pryridoxine in the body) aids in protein metabolism and red blood cell formation. It is also involved in the body’s production of insulin and hemoglobin as well as the synthesis of neurotransmitters (brain chemicals) including serotonin and the production of collagen. It is needed to metabolise oestrogen effectively and produce stomach acid (hydrochloric acid) for the absorption of minerals such as zinc and calcium as well as the breakdown of homocysteine (raised levels of which are associated with higher risk of heart disease).

WHERE IS IT FOUND? In pork, wholegrains, pulses and green leafy vegetables, bananas, avocadoes and walnuts.

WHAT IF WE DON’T GET ENOUGH? Signs of deficiency include carpal tunnel syndrome, recurrent mouth ulcers, headaches (especially when linked to the menstrual cycle) and PMS symptoms such as anxiety, irritability and mild depression. Some studies have suggested that as many as one in five women are deficient in vitamin B6.

FOLATE (VITAMIN B9):

WHAT DOES IT DO? Folate aids in protein metabolism, promoting red blood cell formation and lowering the risk of neural tube defects. Folate may also play a role in controlling homocysteine levels and thereby reducing the risk of coronary heart disease.

Research has shown that its ability to support healthy cell division means it can help protect against certain cancers, including colon 74 NATURAL HEALTH

COBALAMIN (VITAMIN B12) WHAT DOES IT DO? Unlike most of the watersoluble vitamins, vitamin B12 can actually be stored in the liver, with enough stocks to last for several years! Vitamin B12 is needed with folic acid for the production of new genetic material (DNA) and is needed by cells with a rapid turnover such as those lining the gut, ones in the hair follicles and the production of red blood cells. It is also needed for the development of protective sheaths (myelin) around the nerves and the breakdown of excess homocysteine. B12 is also needed to make antibodies after vaccination.

WHERE IS IT FOUND? In liver, kidney, meat, eggs, milk and milk products.

WHAT IF WE DON’T GET ENOUGH? Symptoms of deficiency include anemia, fatigue, sore tongue, numbness, tingling, poor memory, difficulty concentrating and depression. Medications for epilepsy and diabetes can increase excretion and age can affect the absorption because of the declining levels of stomach acid and intrinsic factor therefore supplementation is recommended. A lack of vitamin B12 has also been associated with the infection helicobacter pylori in the stomach which triggers inflammation.

BIOTIN

WHAT DOES IT DO? Biotin is required to produce fatty acids, amino acids, genetic material (DNA), energy storage molecules as well as breakdown stress hormones after use. It is also needed for maintaining healthy skin, hair, nails, sweat glands and nerve cells.

WHERE IS IT FOUND? Biotin is widespread in the diet but mainly found in wholegrains, nuts, cauliflower, egg yolk, oily fish, liver and yeast extracts.

WHAT IF WE DON’T GET ENOUGH? Deficiency is unusual except in those on low calorie diets or those with a high intake of raw egg white such as body-building diets – egg white contains avidin which binds to biotin in the gut and prevents its absorption (this doesn’t happen with cooked egg white).

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

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NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 76

Beauty

Better skin, hair, make-up naturally – here’s how

Bonfire season is upon us, so while fireworks light up the night’s sky above, why not

add a shimmer to your make-up routine with these top buys? The key to this trend is moderation, so keep it to one area only, for example try a sparkly accent nail on each hand to achieve a more subtle look. One final tip – when applying glitter eyeshadow, remember to prep your eyelids beforehand with a primer for longer lasting wear. Pass us a sparkler!

TOP TO BOTTOM, LEFT TO RIGHT Lily Lolo Mineral Eyeshadow in Green Opal, £6.50, lilylolo.co.uk Dr.’s Remedy Enriched Nail Polish in Glee Gold, £11.95, feetlife.co.uk Nailberry Nail Lacquer in Pink Sand, £17, nailberry.co.uk Lily Lolo Mineral Eyeshadow in Pink Champagne, as above Lily Lolo Mineral Eyeshadow in Cream Soda, as above Nailberry Nail Lacquer in Star Dust, as above

NATURAL HEALTH 77

10 WAYS TO

TURN BACK THE CLOCK

Get a youthful glow in a flash with these quick make-up fixes

1

PREP YOUR SKIN “Think about what skin type you have,” says Hayley Sparks, make-up artist at Wow How (wowhowapp.com). “If it’s dry or flaky, buff off dead skin cells with a liquid exfoliator, and if it’s oily, use a clay mask 10 minutes before applying make-up to close your pores.” She recommends buying a targeted primer – “look for products that are radiance enhancing, pore closing, skin smoothing or mattifying, and use them after skincare but before make-up for best results.”

This Works In Transit Camera Close Up, £30, naturisimo.com

CHOOSE EYESHADOW CAREFULLY “Your eyes are one of the most youthful parts of your face, so they are key to getting your complexion to look brighter,” says Bridget O’Keefe, beauty blogger, make-up artist and founder of Blush and Blow London (blushandblowlondon.com). “If you have hooded eyes, or your peepers have looser skin, you should avoid an eyeshadow with too much shimmer, as it’ll increase the appearance of fine lines.” It’s also a good idea to use a crease-proof formula for the same reason.

Inika Pressed Mineral Eyeshadow Duo in Choc Coffee, £22, inikaorganic.com

CONCEAL IT

CURL YOUR LASHES

A good concealer can hide a multitude of imperfections, from sunspots to dark circles under the eyes. However, if you wear the wrong one, it can have the opposite effect by settling into fine lines and emphasising them, making you look older. Your best choice is a liquid product, as it’ll hide redness without being cakey. Look out for a concealer that’s one or two shades lighter than your natural skin tone and apply in upwards motions with a brush after your foundation.

“To really open up and widen your eyes, it’s important to curl your lashes,” explains Hayley. “It’s amazing what a difference this can make! Just remember to always do this before applying mascara, not after. However, if eyelash curlers aren’t for you, you could try getting them permed, which is quick and simple and can last for up to three months.”

Pacifica Transendent Concealer Natural, £15.99, kijaniliving.com 78 NATURAL HEALTH

2

Charlotte Tilbury Life Changing Lashes Eyelash Curlers in Rose Gold, £18, charlottetilbury.com

BEAUTY

BRIGHTEN YOUR FACE “Clever use of highlighter can give that youthful glow,” Hayley advises. “If you’re fair, opt for silvery shades, if you’re medium to olive-skinned try gold, and if you have dark skin, look for gold or bronze colours. Use two drops of highlighter and gently blend it into the top of your cheekbones, making sure not to bring it too close to your face, and one small dot just below the natural arch of your eyebrow.”

Organic Glam Liquid Shimmer Highlighter in Silver Ice, £20.95, naturisimo.com

7

CREATE A BASE “Less is more when it comes to foundation,” explains Hayley. “Layer your product, as you don’t want any make-up to sit in fine lines and exaggerate them. Start around the central part of your face and work the brush outwards towards the edge, not forgetting the area under your chin and neck. It’s a good idea to finish with a damp make-up sponge to blend, blur and remove excess product.” bareMinerals BAREPRO Performance Wear Liquid Foundation SPF 20, £29, bareminerals.co.uk

6

GET YOUR MASCARA RIGHT

Once you’ve curled your lashes, it’s time to apply mascara. “Choose this product carefully,” Hayley advises. “Lashes, like eyebrows, get more sparse as we age, so find a mascara that’s not only lengthening, but volumising, flake-proof, long-wearing and separating as well. This is a very personal choice, and everyone has their favourite, but keep an eye out for ingredients that keep your lashes healthy and full.”

Benecos Natural Mascara Super Long Lashes in Carbon Black, £7.95, benecos.co.uk

BE CHEEKY “A healthy cheek will give a more youthful appearance to your face,” says Hayley. “Opt for cream blushers, as they’re less ageing than powders which can sit in fine lines and exaggerate them. Smile in the mirror and only apply the product to the apples of your cheeks with your fingers or a foundation brush, then blend outwards. When choosing a shade, think about how you would naturally flush, and let this be your guide.”

Kjael Weis Cream Blush in Lovely, £41, naturisimo.com

10

ACE YOUR LIP COLOUR

“Lip pencil gives definition to a blurred lip line,” says Hayley. “Blot your lips with concealer, then draw the shape using a lip pencil that matches your lipstick. Start in the centre of your upper lip and follow the natural line of the cupids bow, then draw your pencil along the centre of the bottom lip. Pencil from one side of the cupids bow down to the corner of your mouth and repeat on the other side. Join the curve of your bottom lip to the corners, then apply your lipstick.”

Lily Lolo Natural Lip Pencil in True Pink, £7.50, lilylolo.co.uk

FIX YOUR BROWS “Filling in your brows can take years off your face,” explains Hayley.

“Choose an eyebrow mascara that’s the same shade as your natural hair colour. Brush the hairs of your brows downwards using an old mascara wand, revealing where the hairs are more sparse, which is where you’ll need to fill. Gently brush the brow mascara through your brows and go over them until you’re happy with the level of colour. Finally, take an old mascara wand and brush through one final time.”

Jane Iredale Purebrow Brow Gel in Blonde, £16, janeiredale.com NATURAL HEALTH 79

NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 80

BEAUTY

BEAUTY ED’S PICKS Love Lula Glossworks Nail Polish in Pink Champagne, £12, lovelula.com

Benecos Compact Powder – Fair, £6.95, benecos.uk

Jalue Pressed Rose Hydrating Essence, £62, jalue.com

Urban Veda Reviving Facial Oil, £29.99, urbanveda.com

Neal’s Yard Remedies Deliciously Ella Rose, Lime and Cucumber Body Wash, £21, nealsyard remedies.com

The Organic Shop Brazilian Coffee Body Scrub, £2.99, organicshopuk. co.uk

Éminence Organic Skin Care Bright Skin Overnight Correcting Cream, £48, theskinsmith.co.uk

NEW

Estée Lauder Advanced Night Repair Eye Concentrate Matrix, £49, esteelauder.co.uk

MUST-HAVES These gorgeous autumn buys are hot off the press

Inika Long Lash Vegan Mascara, £21, inikaorganic. com

Oskia Citylife Cleansing Concentrate, £36, oskiaskincare.com Clean Beauty Co Supercharge Serum, £32, cleanbeautyco. com

Caudalie Tinted Lip Balm in Séduction, £10, caudalie.com NATURAL HEALTH 81

Your ultimate

WINTER SKIN

CARE GUIDE

Now is the time to ramp up your beauty routine so your skin stays peachy perfect all winter long!

It’s not just your wardrobe that needs a makeover when the seasons change! Updating your beauty routine to keep your complexion glowing throughout the colder months when your skin can be dry and sensitive is crucial.

However, knowing how and when to apply all those scrubs, serums, oils, toners and masks can be confusing. In fact, according to a recent survey from Boots, a whopping nine in 10 women feel overwhelmed by all the lotions and potions on the market.

So to make life simple, we’ve asked some of the UK’s tops skincare experts to create your perfect capsule winter skincare guide.

EVERY DAY CLEANSER “Cleansing every day is a must,” says Dr Natalie Blakely, aesthetic doctor and owner of the leading Light Touch Clinic (lighttouchclinic. co.uk). She recommends once in the morning and then twice – yes twice! – in the evening. “Double cleansing at the end of the day helps to ensure all of that daily grime, pollution and make-up is removed from your skin,” she explains.

“This not only prevents pores from becoming clogged, but also aids the penetration of your night cream.”

Another option is to try oil cleansing, says Natalie Balmond of natural skincare range Pure Potions (purepotions.co.uk). “If you’ve got sensitive or dry skin, the oil cleansing method is brilliant, especially in polluted cities, because you’re not applying any more potentially irritating synthetics to your skin, just gently cleaning it with a natural oil,” she explains.

“It’s a really simple but effective way to cleanse and nourish at the same time! I’d avoid coconut oil and go for something lighter like safflower or calendula.” Just warm a small amount of oil in your palm and massage it carefully into your face, very gently working it into the areas around your eyes to loosen make-up. Leave it on to work for a couple of minutes, then wipe it off with either a hot cloth or warm, damp cotton wool.

TONER “Facial toners play an important role in your daily skincare routine and should be used after cleansing,” says Nicole Barton, consultant aromatherapist at skincare company Base Formula (baseformula.com).

A whopping nine in 10 women feel overwhelmed by all the lotions and potions on the market 82 NATURAL HEALTH

“Toners help to remove any final traces of dirt or impurities and can also help to nourish and hydrate your skin, balance pH levels, tighten and close the pores, reduce oiliness and encourage a clearer, smoother complexion.” She recommends using hydrolats, which are made from plant material when it’s distilled to extract its essential oil.

They have similar therapeutic benefits to essential oils, but are much gentler and can be applied directly to the skin. “Try using chamomile or lavender hydrolat for dry skin, chamomile for more sensitive skin and rose or lavender for ageing skin,” Nicole advises.

SERUM Think of serums as the superheroes of your beauty routine. Loaded with powerful active ingredients, they help to rejuvenate, repair and protect your skin from the harsh winter elements. Choose products containing hydrating hyaluronic acid to help lock in moisture, along with protective antioxidants.

“Antioxidants are a morning must,” says Dr Blakely. “By applying an antioxidant in the morning, you can protect your skin against free radical damage.”

MOISTURISER Once you’ve cleansed and nourished your skin, you need to lock in all of those active ingredients with a good moisturiser containing a decent level of sun protection – look for a formula with a SPF of 30 or higher. “UV damage is responsible for much of the ageing process and unfortunately we can’t escape these harming rays even in the cooler months!” says Dr Blakely.

NIGHT CREAM Your skin rejuvenates itself while you sleep (it’s called beauty sleep for a reason!) and you can maximise this process by applying a rejuvenating night cream. Look for skin-boosting ingredients such as vitamin E, essential fatty acids and nourishing shea butter.

BEAUTY SKIN SAVIOURS FOR DERMATITIS Earth Mother Soul Sister Raspberry and Coconut Face Cream, £28, earthmother soulsister FOR ECZEMA Udo’s ultimate Oil blend. £12.99, udoschoice. co.uk FOR ROSACEA Heaven Age Defiance Cream, £73, heavenskincare.com FOR DRYNESS Dr Hauschka Hydrating Cream Mask, £38.50, dr.hauschka.com

EVERY WEEK FACE OIL “Dry skin can be in need of moisture and nutrients in winter,” says Natalie. “It requires both water and other essential vitamins and nutrients to be able to heal, repair and regenerate the epidermis, which it does on a fortnightly cycle. Give your skin an extra weekly treat with a face oil such as fabulously regenerative rosehip – just massage it into your skin last thing at night, paying particular attention to the skin around your eyes, mouth and forehead.”

EXFOLIATOR “Exfoliation is an essential part of a healthy skincare routine as it helps to slough off dead skin cells and buff away flaky, winter skin,” says Dr Blakely. What’s more, cellular build-up in the pores is a breeding ground for acne bacteria.

“However, exfoliation is not something that you should be doing every day. Exfoliating two to three times a week will be ample.”

EVERY MONTH FACE MASK A replenishing mask is the perfect winter treat for jaded complexions, says Nicole. “The right face mask can help to nourish and hydrate the skin, cleanse and detoxify and improve the appearance of your pores.” For a nourishing, homemade treat, she suggests mixing one eighth of a mashed avocado with one teaspoon of kaolin clay, one teaspoon of aloe vera gel and five drops of rose essential oil. “Avocado is rich in antioxidants and moisturising fatty acids that help to restore and regenerate the skin,’ she says. “Meanwhile aloe vera hydrates, kaolin cleanses and tones and the wonderfully balancing rose oil will moisturise and soothe and act as a general skin tonic.”

FOR ACNE Murad Advanced Blemish and Wrinkle Reducer, £49.50, murad.co.uk FOR DULLNESS Liz Earle Brightening Treatment Mask, £17.50, lizearle.com

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BEAUTY Itch, itch, itch. Scratch, scratch, scratch.

That’s me, when I use a ‘conventional’ shampoo and conditioner – purely because the high levels of ingredients like sodium lauryl sulfate may make for the froth and foam most people have come to expect of a shampoo, but actually overstrip the scalp’s natural oils and you leave it dry and sensitive. It’s also been found to seep into waterways from showers, and kill off beneficial microorganisms that fish feed on – impacting on the whole food chain.

Actually, I learned first-hand how you don’t need masses of lather when I was writing a book about home-made cosmetics – boiling soapwort (which randomly and usefully I found growing in a verge near my house!) into a shampoo which really didn’t deliver any bubbles at all, yet left my hair soft and clean. I won’t be repeating that particular exercise – peeling and simmering the roots for hours to make a ‘shampoo brew’ doesn’t fit with modern life. Happily, the following brands have gone to the trouble to create gorgeous, natural shampoos and conditioners which leave hair shiny, swingy – and my touchy scalp entirely trouble-free.

JO FAIRLEY’S

•

Gaia Spa Awakening Shampoo and Awakening Conditioner, £16 each for 200ml (gaia-spa.co.uk). I’m crazy for the products created by the Gaia Spa at Boringdon Hall, a beautiful retreat on the edge of Dartmoor. The packaging’s fab – with its bamboo details – but the products even more so. This effective shampoo uses a natural alternative (betaine) to SLS, along with gentle aloe vera, and both products have the heavenly scent of tangerine, grapefruit, rosemary, geranium and peppermint. My favourite morning wake-up call.

NATURAL SHAMPOOS • AND CONDITIONERS The Beauty Bible guru reveals the best for your hair

ESPA Purifying Shampoo and Nourishing Conditioner, £21 each for 300ml (espaskincare.com). I’ve long been a fan of deep treatments with ESPA’s iconic Pink Hair and Scalp Mud, and did a little jig when they came out with this duo. Ignore the ‘purifying’ tag; the shampoo’s equally suitable for über-bleached hair like mine, featuring coconut and olive oils to leave it smooth, silky and beautifully aromatic with lime, eucalyptus, bergamot and orange peel.

•

Aveda Damage Remedy Restructuring Shampoo and Restructuring Conditioner, £23.50 each for 250ml (aveda.co.uk). Over the years, Damage Remedy has consistently done well in the Beauty Bible Awards and I find this range – featuring detergents derived from coconut and babassu oil, along with strengthening quinoa – especially good post-summer and at the tail end of winter, when central heating’s sapped all life out of hair. They sell it by the litre – a sign of its popularity.

•

Davines, £15.30-33.40 (cultbeauty.co.uk). An ever-wider network of salons stocks this ethical and natural brand, whose utilitarian packaging belies the fact it’s sexy stuff.

There are so many targeted products in the range I’d recommend finding a salon that uses it for your perfect ‘prescription’ – though my personal fave is the NOUNOU collection for colour-treated hair.

•

Waitrose Pure Purifying Shampoo, and Pure Dry & Damaged Conditioner, each £3 for 250ml. The Pure range is free of ‘nasties’ and incredibly affordable. In a household where visiting teenagers get through hair products by the gallon, I hide the indulgent expensive stuff and keep these excellent options within easy sudsing distance.

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Turn back

TIME

Fight fine lines and beat signs of ageing with these beauty buys

SKIN DEEP

A rich blend of cocoa, shea and coconut butters, Ermana Cleanse Balm soothes and hydrates the skin. The balm is hand-blended with sweet almond oil and beeswax and infused with grapefruit and galbanum essential oils, which help to restore and tone and are known for their cell renewal properties. £24, ermana.co.uk

REVITALISE AND REPAIR

Oncovia offers all you need to take care of tired, ageing skin.

Pamper yourself with nurturing V10 Plus water-based serums.

Made in Japan and tested by dermatologists, the serums are free of parabens, artificial colours, mineral oils and synthetic perfumes for your total well-being and comfort, even during cancer treatments. £29, oncovia.com

86 NATURAL HEALTH

IT’S OIL GOOD

Replenish your skin with Earth Mother Soul Sister’s Rosehip and Starflower Face Cream. Its organic active ingredients include rosehip oil, which smooths fine lines, and starflower oil, which creates a youthful glow.

Meanwhile, the frankincense essential oil renews and repairs, and the carrot oil hydrates, firms and tones. Even the most sensitive skin will feel wonderfully refreshed and comfortable, particularly thanks to the vitamin E, which provides antioxidant protection. £28, earthmothersoulsister.co.uk

FEED YOUR FACE

Superfood for your skin, Amphora Aromatics’ new, agedefying Scienea range of 100 percent natural facial serums is formulated with clinicallyproven natural ingredients to help reduce wrinkles and crow’s feet, as well as boost skin elasticity. £30, scienea.co.uk

ADVERTORIAL LEND A HAND

Give the gift of younger, smoother hands with Friendinabox’s trio of luxurious, velvety handcreams, which can be delivered directly to the letterbox. Available in verbena, rose petal, and ginger and lime, they contain shea butter, avocado oil and coconut oil, and they’re all free from parabens and SLS. £15, friendinabox.co.uk

BEHIND THE MASK

An effective blend of lupin seed, aloe vera and tightening plant cell extracts combine in Illuminous Skincare’s Tighten and Tone Firming Mask.

Simply smooth a small amount gently over your face and neck, leave it to work for five to 10 minutes, then rinse, tone and moisturise for a wrinklefree, youthful appearance. £19.20, illuminous-skincare.com

BOTANICAL BLEND

Featuring a powerful medley of apricot, raspberry, argan oil, lemon bioflavonoids and white tea, Avalon Organics Intense Defense with Vitamin C Antioxidant Oil reinforces the skin’s natural lipid barrier. It absorbs quickly, locking in moisture, protecting against environmental stressors and neutralising free radicals before they can cause damage, while boosting collagen and elastic production. £15.99, kijanliving.com

ROSE INDULGENCE

Indulge in a pampering session with Nonna Mary Ades’ handmade, 100 percent natural Face and Body Soap, which is suitable for all skin types.

This beauty bar features a unique blend of pure oils, including rose otto oil, which is also known as liquid gold and is the purest natural rose oil with known anti-ageing benefits. £12, vitahealthcare.com

SUPERCHARGE YOUR SKIN

Lift, plump and firm your face with SKN-RG Organics’ Collagen Boosting Face Mask, which drenches the skin cells, charging them with nutrient and vitamin C-rich vitality. Its phytonutrient complex increases your youthful glow, while the panax ginseng combats the signs of ageing and the sacha inchi reduces free-radical damage. £37, skn-rg.com

GO GREEN

Experience immediate firming 15 minutes after applying Green People’s Age Defy+ Line Eraser Lip and Eye Serum. It uses sea holly stem cells that have powerful regenerative and rejuvenating properties to significantly reduce deeper wrinkles, as well as increase elasticity and skin hydration by 95 percent. £20, greenpeople.co.uk

SWEET DREAMS OUT OF AFRICA

Beautifully soft and buttery, Akamuti Organic Shea Butter Nilotica is one of Africa’s best kept beauty secrets. This superbly nourishing, natural skin food is a luxurious, anti-ageing moisturiser for the face and body, and it’s easily applied, making it perfect for mature or thirsty skin. £8.95 for 100ml, akamuti.co.uk

Scientifically proven to enhance the production of collagen in skin cells by up to an impressive 92 percent, Antipodes Avocado Pear Nourishing Night Cream is designed to deeply hydrate your skin while you sleep. The rich avocado oil-based botanical blend combines exotic aromatics of sandalwood and ylang ylang to restore life to skin overnight, while the marigold heals and the Vinanza Grape neutralises free radicals. £34.99, kijanliving.com

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Self

Simple steps to balance your mind, body and soul

It’s fair to say that we all seek happiness, but is there a secret to finding contentment? “Starting out with the rituals of food and fire around the dinner table can ignite an understanding that the good life builds on connection and purpose,” says Meik Wiking in The Little Book of Lykke (£9.99, Penguin). “That our wealth is not measured by the size of our bank accounts but by the strength of our bonds, the health of our loved ones and the level of our gratitude.

That happiness does not come from owning a bigger car but from knowing that we are part of something bigger and that we are all in this together.”

NATURAL HEALTH 89

COPING with GRIEF Relationship expert Jan Day shares her advice on how to deal with loss

T

he death of a loved one naturally causes immense grief. In addition, every time we suffer a loss, it brings the pain of past loss back to the surface – whether that is from death, disappearance, separation or abandonment.

Therefore, dealing with this kind of situation can feel like an overwhelming emotional challenge.

Loss calls on us to open up to feelings of grief and sadness that we may not have experienced before.

While we need to find expression for our feelings, it’s also important to know that we don’t have to do it all at once. Each person processes grief differently, so whatever is happening for you, be gentle with yourself and know that you are finding your way.

SEEK SUPPORT You may feel shocked at your own reaction to grief, often being numb for some time or seemingly feeling nothing until the reality of your new situation unfolds itself. As a bereaved parent you probably need to hold a lot together for your children and yet you still need to grieve.

You may be facing additional challenges involving aspects such as finances or childcare. Try to take things slowly one step at a time and seek support. Many friends will be willing to help but often don’t know what is needed and are afraid of getting it wrong. Let people know what you need and be clear about the help you do and don’t require. Your clarity will enable others to help you so set clear boundaries.

Each person processes grief differently so be gentle with yourself and know you are finding your way

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SELF the moments of times you shared. You can so something similar by making a memorial box of treasures with objects, clothing and pictures. Place it somewhere special and make time to just be there, holding and smelling and touching each item in the box, allowing your memories and feelings to flow easily. You may find it helpful to write letters to the one you’re grieving for, or write about how you are feeling and coping in a journal. Be willing to step out of the ordinary, everyday way of being.

Anne Geraghty channelled a beautiful piece of music from her musician son after his sudden death, having never written music before! She also wrote a wonderful book (Death, the Last God) about her healing journey in the year after his death.

Whatever you choose, imagine that you are pouring all the love that you gave your beloved towards yourself, as a way of honouring them and celebrating what you shared. Most importantly, trust what feels right for you however different it may be to what you or people around you expect.

REGAIN CONTROL

BEFRIEND YOUR OWN SORROW Perhaps the biggest step in overcoming grief and loss is to befriend your own sadness.

Most of us have been taught to shy away from our tears – we aren’t comfortable being seen crying and we aren’t comfortable simply letting our tears flow. If we face our grief, it gradually loses its impact and our life can move on, leaving the jewels of memories in our heart and mind.

For many people who have been bereaved, maintaining a sense of connection with their loved one is helpful. It doesn’t matter whether you do this through an energetic love connection or whether you believe in real psychic connection. What matters is to honour your love and the bond with the one you have lost.

You could do this simply by having a picture of them and talking to it as if they are there. Alternatively close your eyes and bring them into your thoughts. Making a scrapbook of your life together with photographs, drawings and writing can help you to remember, treasure and celebrate all

Losing a loved one feels like such a loss of control that for some people, finding a way to regain this is important. Often this means being willing to speak up to wellmeaning friends or family to let them know that their choices are not necessarily yours.

Understand that friends are trying to be helpful, acknowledge that, and then say, “Thank you, I really appreciate that but I’d rather do it this way”.

Don’t feel pressurised to do anything quickly. You may want to and you don’t have to. Find your way. There is no right way. Friends may offer to help you clear clothing or do other jobs before it’s the right time for you. Listen to what you need. Go as slow or as fast as feels best for you.

TALK TO OTHERS

Talking can help open the doors to sorrow and loss – as long as you are talking to someone who can be with you in your sadness. Unfortunately, sorrow and grief is often glossed over in our culture so you may find that even close friends are unequipped to be with you at this time. Reach out and welcome whoever comes. Often the people who can be with you are people who have suffered loss themselves and they may not be the ones you expect.

MOVE THROUGH YOUR EMOTIONS There are many activities that you may want to consider that will both help you to access and move through your emotions and meet people at the same time. Singing is uplifting and a wonderful way to do this in my opinion, and many local singing groups are organised especially for this purpose. Dance such as 5-Rhythms or trance dance allows you to literally move through your feelings, integrating them as you dance. Expressive art classes are another doorway to your emotions, while massage and conscious touch workshops are gentle ways to open your body up to the situation. You also try letting your friends simply hold you. Because our emotions are so tightly held in the body, when we are physically touched all our feelings are touched and are able to flow as energy in our body.

Specialised bereavement counsellors or therapists can be very helpful, especially at times when it seems overwhelming.

Mindfulness is also a well-trodden path to dealing with sorrow and mindfulness groups exist in most towns now.

Whatever you choose, find the way that works for you to release and express your emotional stress. If you don’t, you are more vulnerable to falling into depression or numbing yourself to the pain through alcohol or other vices.

OPENING TO LOVE AGAIN

The death of a partner leaves us knowing that life will never be the same again, but that doesn’t mean life won’t continue. You may find yourself opening in love sooner than you expected or even sooner that you think is reasonable. Be kind to yourself, allow yourself new friendships and go as slowly as you need to while you are in emotional turmoil. Be honest with anyone who comes close and stay open to what feels right for you. There is no set timetable for moving on to create new friendships and partnerships. Your partner would more likely wish you happiness than guilt.

Opening to befriend the heartache and pain of loss creates the opening for new love.

So befriend your tears and sadness and let your heart break open.

Jan Day is a relationship expert. For more information visit janday.com NATURAL HEALTH 91

ADVERTORIAL

Celebrating DECADES 3

...of Manuka Honey Skincare

For 30 years Living Nature has led the way, harnessing the

nourishing, hydrating, healing and protective properties of Active Manuka Honey, together with other New Zealand botanicals, to create safe yet effective certified natural skincare solutions.

Living Nature’s founder, Suzanne Hall, pioneered the use of manuka honey in 100 percent natural skincare initially to help ease her own skin conditions. Inspired by Maori knowledge of the healing properties of native plants and driven by the improvement in her skin and a desire to produce a natural remedial range that everyone could benefit from, Living Nature was born. Thirty years on, Living Nature remains true to its roots, committed to the philosophy of ‘nature works’ as the basis for developing safe skincare and cosmetics products that work in harmony with the skin.

1987

Suzanne Hall, started creating skincare products in her kitchen, pioneering the use of manuka honey in natural skincare. The first products were Manuka Honey Gel and Manuka Oil.

2010 Miss Universe 1983, Lorraine Downes, is appointed Living Nature Beauty Ambassador – urging women to take their first step into natural skincare.

2015 Living Nature introduces Sensitive Skin face care range - for the first time combining the soothing, hydrating gel from the New Zealand Harakeke Flax Plant, with the skin nurturing properties of Organic Virgin Coconut Oil. 92 NATURAL HEALTH

1991

After four years refining formulations and designing packaging, Living Nature skincare products were ready for launch in New Zealand.

1995 Living Nature starts exporting to the UK as well as Australia, Korea, Malaysia, Netherlands, Russia, USA and Germany.

2007 The Packaging Council of New Zealand presents Living Nature with the Highly Commended Award for Excellence for Environmentally Acceptable Plastic Packaging.

2016 Another first for Living Nature, two COSMOS certified organic lipsticks are launched – Wild Fire and Pure Passion. Both are 100 percent natural and carmine-free.

2000 BDIH

Germany certified natural logo founded, with Living Nature becoming one of the first companies to use the newly created logo.

2001 UK office opens to support the growing number of British retailers.

2003 Living Nature wins first of many UK awards including Best Bodycare & Beauty in Here’s Health Magazine Awards 2003.

2004 Living

Nature launches mineral cosmetics including lipsticks, mascara, foundations, blushers, pressed powders, eye shadows, lip and eye pencils and accessories.

2017 Living Nature celebrates 30 years, now exporting to 14 countries worldwide as a leading brand in the manuka honey skincare market.

SELF

LYNNE FRANKS

or permission to stay or move on, despite having family in other countries in Europe.

I spent several mornings in their centre, and was humbled by sorting out and designating clothes for some of the newcomers. We had problems finding modest enough garments for the women who keep to their tradition of covering up but we were lucky with the children and the babies.

Martina told me that they had been given many clothes for the refugees, but were particularly short of shoes, as well as sheets and towels – all of which I have committed to find for them. This will be something at least to improve the lives of these warm, loving people whom I became so close with over the few days I shared with them. We learnt that when young women and men come together with the intention of healing some of the pain being felt by those far less fortunate, even if there is a certain amount of naivety, the friendship and warmth that can be created truly does make a difference. I met an English magician who spends his time travelling over the refugee camps of the Middle East, performing for all the children he met so he can just get them to smile. I saw a middle-aged Greek man distribute chess sets to groups of men refugees so that they can play each other and forget briefly their frustration and sadness.

I was most sad at the resistance of our own British Government in opening the doors of the UK to at least some of these beautiful people. London was the place of their dreams, like Dick Whittington, they believe the streets are paved with gold.

The names of Asda and Marks & Spencer were muttered with reverence by the Syrian women who saw them as the holy grail.

I left Greece with a broken heart and yet much love for my new friends, and a commitment to help as much as I can. And I returned home with an understanding that it is the small things that can make the difference in our daily life towards others that can really heal humanity.

“Babies were sleeping in cardboard boxes on the pavement, children were behind wire fences” This summer I decided that I would take a week’s break on the Greek islands.

Our empowerment guru flies to Greece to help refugees

I decided to spend it on the island of Leros where my granddaughter India Rose and her pals were putting on the Yellow Days Festival, ambitiously bringing together young creative refugees and locals to connect through their differences while celebrating their similarities – their love of music, dance, art and magic!

I didn’t quite understand their concept and decided to follow my intuition to support them in their brave initiative as well as seeing for myself the front line of refugees coming to Europe in one of the worst humanitarian mess-ups the world has ever known.

I wanted to meet the women from Syria, Iraq and other countries in the Middle East, who have arrived after many days in boats together with their children, searching for a safe haven and a new life. I wanted to hear their stories and learn more about the hope that beats in their hearts in the most despondent of situations. And I wasn’t disappointed.

I met Martina Katsivali and her husband Spiros Daneli, an extraordinary couple in their sixties, formerly a judge and lawyer respectively, who have committed their lives to caring for the hundreds of refugees constantly pouring onto their island home since 2003.

Previously human rights activists who volunteered in the wars in Bosnia and Iraq, they were suddenly faced with this influx of desperate men, women and children in their own island home who crossed the sea to Leros mostly from Turkey, on the first stage of their journey to a new life in Europe.

When the refugees first arrived, they were not prepared. Babies were sleeping in cardboard boxes on the pavement, and children were looking out through wire fences from the prison-type environments where they were processed by international aid agencies, many of who have now left the island after having their budgets sliced.

Martina and Spiros had managed to get hold of an old building where they house a continuous stream of families with young children, many mothers travelling on their own, who arrive with no possessions

Lynne Franks will be holding her Power of Seven women’s leadership workshops and retreats in her new Somerset hub. If you are interested in joining her, visit lynnefranks.com NATURAL HEALTH 93

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SELF

WHEN ENVY IS GOOD FOR YOU

It may seem unlikely, but sometimes coveting what someone else has can have its benefits We’ve all been there – that feeling of wanting what someone else has, be it a large house, a promotion at work, or even a new wardrobe. While a recent study published in the journal Science Advances found that envy is the main trait that drives most of us, it’s hard to understand why it could ever be advantageous. It’s not portrayed as a positive emotion (in fact, it’s one of the seven deadly sins in the Bible), but if you channel the feeling in the right way, you can use it to change your life for the better, as life coach Gemma McCrae (prosperitykitchen.co.uk) explains.

“When we’re young, we’re taught that feeling envious of others is bad, but that’s not always true,” Gemma says. “Obviously, there are limits to this and how you react to being envious is key, but in general I believe it is a normal emotion and can be a positive way to better your life.” This may sound strange, but Gemma regards this feeling as a great self-analysis tool that you can use as an opportunity to work out exactly what it is that you’re envious of. You can then use this to identify what you can realistically do in your life to achieve it. “If you’re envious of one person in particular, look specifically at what it is they have or do that you would like and, if you’re brave, ask them to help you,” she advises.

“For example, if you admire their style, could they give you a make-over?

If you want their figure, find out what diet and fitness regime they follow, and if you like the way they handle themselves professionally, could they become your work mentor? Most people will be flattered you’ve asked! If you’re not willing to talk to them directly, you could try working with a life coach to establish what steps you need to take to obtain what they have.”

Of course, it can be easy to let envy overwhelm you, causing anger and anxiety, but the key to controlling these feelings is awareness.

“Whenever the feeling arises, check what exactly it is you’re envious of and work from there,” suggests Gemma. “Remember that what is being portrayed on the outside isn’t necessarily a reflection of what’s happening on the inside. Your friend may live in a big house with a fancy car, but what you don’t know is that she is in serious debt, or your colleague may be favoured by the boss, but her work life balance suffers and as a result she has no social life. Obviously we don’t wish badly for other people, but it’s always good to step back and not automatically assume that everything is perfect.”

We’re taught that feeling envious of others is bad, but that’s not always true NATURAL HEALTH 95

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SELF

Reclaim YOUR pleasure Our sexuality has been distorted by modern culture and we’re more disconnected from our intimate selves and our partners, says therapist Mike Lousada, and it’s time to reclaim what’s rightfully ours There’s a strong argument that sexual pleasure is a basic human right. It’s a fundamental aspect of human sexuality.

But in order to allow ourselves to feel pleasure, we first need to give ourselves permission to experience it.

Sex is a natural expression, not one that arises from social constructs.We come from a billion-year-old lineage of sexually active antecedents. Having sex is in our genes, as well as being an evolutionary imperative. We are therefore blameless for our desires to have sex; sex and desire are natural impulses.

Sex starts with a relationship with oneself. This is how, as children, we learn about our bodies and about sex if

we’re given the space, freedom and safety to do so. We innocently explore our bodies, discovering which parts feel good to touch and learning, over time, how we enjoy being touched on them.

It’s not uncommon for little girls and boys to begin to consciously explore their genitals for pleasure from the age of five or six years old. Some scientists suggest that, even in the womb, foetuses touch themselves for pleasure. Young children do this simply because it feels good and they have, if raised sufficiently safely, a sense of curiosity about their bodies and the world. Once discovered, innocent self-exploration will usually continue until an adult intervenes and tells them that this is not okay or that they need to be careful about how and where they touch themselves like that. The child will then commonly feel shame about their behaviour and may either refrain from it or continue surreptitiously.

Your sexuality is not defined by anyone else unless you choose to allow it. Your sexuality is not something that’s given to you by others. It’s important, therefore, to begin by building up a sexual relationship with oneself.

In modern society, increasingly strong influences come not from those immediately close to us, but from the portrayal of sexuality by the media and

in pornography. Men and women born in the 1980s and 1990s onwards have been increasingly subjected to distorted messages about sex that leave a negative imprint on their ideas about sexuality.

GIVE YOURSELF PERMISSION

Permission for pleasure has two different aspects. The first is ‘permission to lose control’. The fear of losing control is frequently linked to orgasm. Orgasm is a letting-go, a loss of control at some level. This can feel frightening for many people.

There can be a feeling of emptiness and immensity with an intense orgasm that creates a connection with a vastness beyond oneself that is both thrilling and highly unsettling for the ego, our sense of self. It’s this feeling of powerlessness that can prevent many people from experiencing their deepest orgasmic pleasure.

At a less existential level, you may also fear losing control of your bodily expression. If we fully surrender to orgasm, our body takes over with its own sounds and movements, which many people feel awkward about. In orgasm we can’t ‘keep up appearances’, which can be hugely challenging for people who tend to have a certain controlled expression or who feel the NATURAL HEALTH 97

need to be ‘perfect’.

This touches on the other type of permission that we need to give ourselves for pleasure, which is the ability to express our wildness. Wildness might look very different from the way we usually present ourselves – which might be awkward for some, for the reasons just mentioned – but we might equally avoid expressing our wildness because we fear judgment of this more spontaneous and untamed part of us. Very often we fear that if we fully express our sexuality, it will get ‘out of hand’, that we’ll want more than our partner or more than society tells us is acceptable – society tends to judge and malign those who express their sexuality in a wild and passionate manner. We tend to feel shame, and possibly fear of rejection, if we access our unbridled sexual desires.

But instead of thinking of yourself as being over the top, perhaps it’s more the case that others may not be enough. This reframing can take away the feelings of shame that arise when we truly want to express our fullness, especially in a sexual way.

Adapted from Real Sex, Mike Lousada and Louise Mazanti PhD, Hay House UK, £12.99.

DISSOLVING SEXUAL FEARS We fear that if we give ourselves permission to express our sexuality fully, there will be negative consequences. Even if, as adults, we don’t believe in these messages anymore, their paradigm may still exist in our psyche. This exercise is a variation of the sexual myths exercise, and will help you understand how these messages have created subconscious fears of sexual self-expression.

1 You’ll need some reflective time on your own, and your notebook and pen.

2 Start by casting your mind back to your childhood. When did you first hear about sex? How did you feel when you heard about it? Were your parents or carers sexual with one another? Or with others?

How did that feel? What impact did sex (having it or not having it) have on their relationship? What else did you learn about sex?

3 Take a moment to reflect on this first imprint of sex and relationships. How did

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this impact your adult relationships? Are you repeating any patterns?

4 Below are listed some fears we have about expressing ourselves sexually. Take a moment to reflect on them. Which ones are familiar to you? And do you have some new ones to add?

POSSIBLE FEARS: If I give myself permission to fully express my sexuality, then: I’ll be judged as being dirty/cheap/ slutty, no one will want me, I’ll be seen as ‘too much’, I’ll feel ashamed, my partner will abandon me, other people won’t like me, it should be for someone else, not me, I’ll lose control, I might want it too much, I’ll be judged as selfish, I won’t be safe, I’ll be punished (in this life or the next), I’ll be taken advantage of, it’ll hurt someone I care about, I’ll get a sexually transmitted disease, I’ll get pregnant, I’ll be letting someone down, I’ll be a bad girl, I’ll bring shame on my family 5 As each of these messages arises in your awareness, notice how you feel in your body. Notice the link between the belief, the feeling and the bodily sensation.

6 As you notice each sensation, simply breathe into it, bringing your awareness to that part of your body. By doing so, you can create more space around the belief and begin to make room for it to dissolve.

7 Feel the belief melting away in your body as you are breathing into it, telling yourself that this is an old belief that’s not true and doesn’t serve you anymore.

8 You might want to tell yourself why it’s not true and replace it with a new positive belief – an affirmation that embraces your sexuality in a supportive way.

9 Spend some time breathing into the positive message, receiving it with your mind as well as your body.

10 Imagine yourself as a conscious, loving, caring parent who teaches your inner young-adolescent child the positive, empowering messages about sexuality that you would have liked to receive. Give your inner child permission to develop into its own natural, beautiful, alive, vibrant, potent, full sexuality.

NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 99

NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 100

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NATURAL HEALTH 101

NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 102

Living

Everything you need for a greener, healthier life

A new report published by natural plant medicine brand Puressentiel (puressentiel. com/uk) suggests that indoor pollution

could be posing a bigger risk to our health than outdoor pollutants. Central heating, gas cookers and chemicals found in household cleaners are just some of the factors reducing indoor air quality and increasing the prevalence of respiratory problems such as asthma and chronic obstructive pulmonary disease (COPD). Ventilation (created by opening windows, for example), essential oils and airpurifying devices can all help to combat pollution inside the home.

NATURAL HEALTH 103

The latest in

NATURAL LIVING LIVING IN A BOX Whether it’s a letter, photo, torn-out newspaper headline or a particularly apt message from a fortune cookie, we all hang on to significant scraps sometimes. Embracing that habit, and reframing those snippets within a collage can be meditative, fun and even healing. “The most essential elements of making a collage are, of course, the pieces of paper you use,” says graphic designer Clare Youngs, author of Creative Collage (£12.99, CICO Books) which hits shelves this month. “I collect ephemera – a sophisticated word for printed paper items that have a short-term use and are then thrown away. I have stashed away all sorts of scraps over the years and am always on the lookout for something interesting to provide the perfect starting point, middle section or finishing touch to a piece of my work.” So next time the universe throws a message into your path, hang on to it!

NEXT STOP: CLEAN AIR Shocking figures on the scale of air pollution problems in our major cities appear to be forcing change, with Jaguar Land Rover joining Volvo in announcing plans to ditch the internal combustion engine, and taxi firm Uber pledging an end to the use of fume-emitting petrol and diesel cars in favour of hybrids and electrics. But is it enough? “Pollution from cars is as much about climate change as it is about air quality,” says WWF’s climate change specialist, James Beard. “To bring down our carbon emissions and achieve our Paris Agreement goals, companies and the UK Government need to move beyond conventional hybrids, which offer limited benefits, and focus on plug-in hybrids and fully electric vehicles.”

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GET IN THE GARDEN

A brisk spell of garden activity is great for your health and that of your plants, as November jobs are all about damage limitation for the wild and wintery weather ahead. “Leaves are falling rapidly and wind and rain are on the increase,” says the Royal Horticultural Society (rhs.org.uk). “Tender plants will need protecting from frost, gales and freezing rains.

Move plants into the greenhouse, or into a sheltered spot, but if you can’t, it is worth wrapping plants or pots. Remember winter can also be a tough time for birds in terms of water and food, so keep supplies well topped up.”

‘Where do I start?’ is a familiar refrain when approaching the decoration of a room. I suggest that a good place to start is to consider how you want your home to feel, or rather, how you want to feel when you are in it. Are you after cosseting, cosy comfort or slick, stylish practicality? Do you prefer a classical space or a contemporary one? The energy in our homes comes largely from the way we live in them, so make this the first box to tick.

2

LIVE IT

Think about the function of the space: will you be entertaining regularly here or should it have a quieter feel? Is this a place to display art or a collection of some sort, or are you after a calm retreat?

A family room or a room of one’s own? The function of your space will dictate its flow and how you choose to live in it. Bear in mind any architectural features, pieces of furniture and other possessions that will be in the room. Their colours and textures will affect your choice of palette and how you balance it in the space.

3

LIGHT IT

Consider the natural light entering the room, or the lighting you plan to install. Both will have a significant effect on the way colour is represented and therefore how the space feels. But of course both light and shades or tones of colour can be manipulated and altered to suit the mood.

Taken from Paint Box by Tricia Guild (£25, Quadrille)

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NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 16:08 Page 106

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What is your

CLUTTER trying to tell YOU? Stuff piling up left, right and centre? There might be a deeper meaning, says author and life coach Kerri Richardson

112 NATURAL HEALTH

Clutter is a roadblock to abundance in all its forms. Whether it’s physical clutter that is frustrating you or emotional clutter that limits your thinking, if you don’t have space in your life and mind, the universe can’t send you the goods.

If you want a different job, a better relationship, more money, or loving friends, but your life is filled with toxic relationships, boxes of mementos, or stacks and stacks of books, then you’re literally clogging the path. Your space is telling a different story, and your words aren’t matching your actions.

When you consider each hot spot in its entirety instead of the specific clutter within it, you can get the big-picture message your stuff is sending you.

COUNTERS AND TABLETOPS

Clutter that you see often is a consistent energy vampire, but the solution isn’t to

tuck the items away in a drawer. The clutter that ends up on a tabletop is often the kind that an organisational system can handle effectively. For example, piles of mail can be eradicated by creating a routine of sorting it when you pick it up, discarding what you don’t need and finding a home for what you do. Overtly visible clutter is a loud-and-clear message that something needs your attention. By ignoring it, you send yourself the message that you’re not a priority.

DESK OR OFFICE

Clutter in your home office could be suffocating your financial health. It might just be a dumping ground for mail.

Whatever it is, devoting scheduled time to sorting clutter here is a surefire way to boost your bottom line. The same goes for things in an external work office.

While your work demands may result in a messy office, unnecessary clutter slows productivity and could act as a form of self-sabotage in your career. You may be overlooked for a promotion or find your job in jeopardy, again affecting your financial security. A cluttered desk could also speak to a blocking belief about money. For example, do you judge those who have more than you? Do you fear others will resent you should your bank balance increase?

CAR

Clutter in the car is often the first sign of feeling overwhelmed. Are you frantically rushing from one thing to the next? Is your calendar too full? The clutter in your car could be your soul asking you for some downtime.

GARAGE

Items in your garage quickly become part of the background scenery, so this area can almost always feel like a non-priority.

However, each time you leave or return home, the mess before you saps your energy. Even if you don’t consciously see the boxes and bins anymore, your soul responds to them anew every day. Consequently, you operate from a disadvantage, never having enough energy to show up for yourself in the way you’d like.

LOFT

The loft, or clutter’s graveyard, as I like to call it, can contain the most

ties to the past, holding you back from moving forward. Maybe you’re keeping heirlooms out of guilt, or your child’s baby clothes in hope of clinging to those precious years. Much of what is in your loft is likely getting in the way of your advancing on your soul’s journey.

BODY

If shedding weight was just about eating healthy and exercising, we’d all be thin, but there’s much more to it than that, and the messages this clutter has are powerful. Excess weight is most commonly used as protection from others’ energy, painful relationships, and nasty self-talk. You may use it to guard your vulnerability or sensitivity or to help you feel invisible. You might be stuffing down your emotions with food or trying to quiet your fears and insecurities. Your spirit is calling out for love, acceptance, and compassion. Instead, we tend to beat ourselves up for being overweight.

And what does that often lead to? More weight gain to soothe and comfort the sting of those messages.

RELATIONSHIPS

Negative Nellies, chronic complainers, and perpetual pessimists: your relationships with these kinds of people are the ones that need to be cleaned up. Draining relationships often cause physical clutter to pile up as your spirit seeks protection from energy vampires.

Maybe you’re holding a grudge or hanging on to anger over a past encounter. This is a toxic and farreaching form of emotional clutter. I like to call on the tools of compassionate listening and forgiveness. When I think about someone who has made me angry, to help facilitate reaching forgiveness, I try to remember that his or her behaviour comes from a painful place. No one wakes up in the morning and thinks, “Who can I piss off today?” It’s likely that something that’s going on is making that person behave that way. It can be incredibly difficult to forgive someone who you feel wronged you. And you shouldn’t feel that by doing so you’re saying what the person did is okay.

Forgiveness, in fact, is more for yourself than anyone else. It’s about setting yourself free from the situation and no longer ruminating about it so you can move on with your life.

LIVING A WORRYING MIND

There’s nothing that will clutter your mind faster than a ticker tape of negative thoughts and worry. Excessive worrying indicates a strong discomfort with feeling out of control. By obsessing over the what-ifs, you can fool yourself into believing you’ll be prepared for whatever comes along; however, as the saying goes, “Worrying is like praying for what you don’t want.” By holding a loving space for your worried thoughts instead of letting them rule the roost, you teach yourself that you are your safe place, and over time, you’ll notice it’s easier to calm your mind and feel more centered.

ACTION TIME

What is your number one clutter hot spot? What stops you from clearing it?

What is one step you could take to make some progress on opening that space?

Schedule a time and commit to taking that action. Listen up! Keep an ear out for resistant and negative messages that come up, and jot them down. Giving them a voice quiets them more quickly than avoiding or ignoring them, and it saps them of their power. It also helps you see what’s really behind the piles or drains.

CREATE STRUCTURE

1. Choose your task or project (going through books, getting caught up on your tax filing, etc.).

2. Remove all distractions. Shut down your e-mail, silence your phone, and close your door.

3. When you’re ready to begin, set a timer for 25 minutes. Work consistently until the timer rings.

4. Take a five-minute break away from the task, and then repeat the process.

6. After four Pomodoro rounds (or Pom rounds, as I call them), take a longer break, like 20 or 30 minutes.

Using a structured approach to clearing clutter helps quiet your inner critic because you’re baby-stepping. She doesn’t get as riled up that way. Sure, she may still resist the task, but the five-minute break at the end of the round provides a light at the end of the tunnel of sorts.

Adapted from What your Clutter is Trying to Tell You by Kerri Richardson (£10.99, Hay House).

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NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 114

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Founded almost 20 years ago, Naturalmat prides itself in sourcing local products where available and only using biodegradable and sustainable materials from overseas, with no chemicals used at any stage of the process.

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NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 116

EXPERT GUIDE

4 WAYS TO BECOME AN

ECO WARRIOR

From upcycling your furniture to planning a sustainable holiday, we’ve got everything covered to help you become more environmentally-friendly in all areas of your life

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MAKE YOUR HOLIDAY ECO-FRIENDLY Going away doesn’t have to mean hurting the environment – here are five of the best sustainable holidays that don’t cost the earth

BEST FOR... YOGIS

Yoga Magic Eco Retreat, North Goa This is the perfect place to unwind while deepening your yoga practice. Stay in one of the luxurious eco-lodges, which feature solar halogen lighting, solar-heated showers and composting toilets, built using sustainable materials. Prices start at £71 a night, including classes, breakfast and dinner. Find out more at yogamagic.net

BEST FOR... FAMILIES

Les Cygnes Carbon Neutral Holiday Homes, France For an entertaining family break, head to an eco-gîte on the west coast of France – with free bike hire, a games room and a

calm setting, it can accommodate up to 24 people. Here, everything is recycled, food is locally sourced, organic waste is composted and rainwater is reused. Prices start at £495, lescygnes.net

BEST FOR... GETTING AWAY FROM IT ALL

Puri Dajuma Beach Eco Resort & Spa, Bali Avoid the crowds at this peaceful hotel on the edge of a beach. Offering facilities such as a spa and two swimming pools, you can stay in a villa, suite or cottage. This resort creates no marine pollution, recycles everything possible, collects rain water and supports the local community. Price on request, dajuma.com

BEST FOR... AN ACTIVE BREAK

ION Adventure Hotel, Iceland Choose from activities ranging from horseback riding to caving, then return to the retreat in the world’s greenest country for a relaxing evening. This hotel was designed with the environment in mind – hot springs provide geothermal water and energy and the building itself incorporates natural materials, including lava and reused wool.

Book at ionadventure.ioniceland.is

BEST FOR... A STAYCATION

EcoPod, Scotland This retreat comes complete with a hot tub, as well as stunning views of Loch Linnhe and the mountains of Mull. The geodesic structure leaves no permanent footprint on the land, all wood used is from sustainable forests and the furniture is either recycled pieces or made from renewable sources.

Price on request, domesweetdome.co.uk

5 WAYS TO MAKE YOUR HOLIDAY MORE ECO-FRIENDLY

•

Fly right Choose a more fuel-efficient aircraft with a higher occupancy to limit your carbon footprint, and when you’re on the plane, lower your window shade – this helps to keep the cabin cool, reducing greenhouse gas emissions.

Be responsible Don’t drop litter, remember to turn off lights when you leave your hotel room, and take buses and taxis or hire bikes rather than renting a car.

Buy local If you’re buying food, head to a farmer’s market if you can, and purchase souvenirs from local artisans.

Go paper-free Many travel companies offer digital versions of their guides, and there are various apps you can use to help navigate your destination.

Stay on the beaten track Don’t walk or leave a footpath where it’s signposted not to, as this can damage the local wildlife. Remember the adage ‘take only photographs and leave only footprints’ while you’re away.

• • • •

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EXPERT GUIDE

2

1

4

3 SUPPORT GREEN BUSINESSES

5

We’ve rounded up our favourite eco-friendly companies that cater for all your needs 1 FOR CLOTHES...

Nomads creates flattering women’s clothing while respecting both people and nature. The clothes are made using organic cotton, which requires less water to grow and maintains good levels of fertility in the soil. Inspired by Indian designs, Nomads fabrics are created on a handloom and tied, dyed, embroidered and block printed by hand, which has minimal impact on the environment. The brand recycles packaging and employs a fair trade policy for all of its workers. Ikat Tunic Dress, £72, nomadsclothing.com

2 FOR FOOD...

It’s hard to make the most ethical choice when you’re faced with a packed supermarket shelf, which is where Ethical Superstore comes in. With a mission to protect the planet and find eco-friendly alternatives to everyday items, it brings together products sourced from all over the world to suit your lifestyle. Ethical Superstore supports farmers and small businesses in developing countries, as well as eco brands based. Ombar Raw Chocolate 72% Raw Cacao, £1.99, ethicalsuperstore.com

3 FOR ONLINE BUYS...

Step away from the retail giants and browse Ethical Shop instead. This website partners with charities and campaigning groups, including People Tree, The Soil Association and Amnesty International, to help them raise

money by selling ethical gifts and environmentally-friendly household goods. Here you’ll find everything from rugs made from recycled wool and water powered shower radios to bamboo tights and upcycled bags. Beefayre Bee Happy Orange and Jasmine Scented Candle, £23, ethicalshop.org

4 FOR HOMEWARE...

Choose to buy ethically when redecorating your home thanks to Nkuku. With a stunning range of furniture, lighting, tableware and more, you can shop safe in the knowledge that each piece has been made using a combination of materials, from recycled glass to eco-friendly jute. Nkuku uses traditionally-skilled artisans from around the world and works with independent businesses and co-operatives.

Set of three artisan mini bowls, £16.95, nkuku.com

5 FOR BEAUTY...

Head to Green People for your beauty and skincare buys – as an eco-friendly company, it does everything it can to minimise its impact on the environment. Both its office and warehouse run on sustainable energy and it always uses recyclable packaging, including compostable packing chips instead of polystyrene. Green People has also been certified as a cruelty-free brand by PETA, meaning that it never tests products on animals, and doesn’t buy ingredients made by manufacturers who commission animal testing. Green People Neutral Scent Free Cleanser, £18, greenpeople.co.uk NATURAL HEALTH 119

HOW TO LIVE SUSTAINABLY AT HOME Cutting the amount of rubbish that you send to a landfill and limiting how much water you use are all great ways to help the environment – here are some easy ways to get started USE LESS FOOD

““Waste not, want not” is an old adage that we seem to have forgotten,” says Victoria Glass, author of Too Good To Waste (Nourish Books, 2017). “Reducing waste needn’t be a chore, just try to keep an eye on what’s languishing at the back of the refrigerator.

Instead of traipsing round the supermarket in a torpor once a week to do the “big shop”, try to pick up bits and pieces as and when you need them. This way you won’t have the problem of over-cramming and there will be space to actually see what needs using up first.

“Your produce will last longer if you store your food properly. Make sure your refrigerator is cold enough to keep food fresh, but not so cold that it’s giving the stuff at the back freezer-burn. Keep fruits and vegetables separately – the ethylene gas emitted from many fruits acts as a ripening hormone leading to speeded-up spoilage for 120 NATURAL HEALTH

the produce around it. Keep garlic out of the fridge and don’t squash too many things in the salad crisper – vegetables like to breathe.

Make the most of your freezer and a marker pen, so defrosting dinner doesn’t become a game of casserole roulette. Minimal admin now will bring you the gratification of convenience later.”

REDUCE YOUR WATER CONSUMPTION

As well as being good to the environment, reducing the amount of water you use can significantly save you money. Remember to always turn the tap off when you brush your teeth, as this could waste over six litres a minute, and never flush rubbish down your toilet. Cutting your shower length is a good idea, and you could switch to an aerated shower head to be even more water efficient.

That’s the bathroom sorted, but what about the kitchen? According to Waterwise (waterwise.org.uk), the dishwasher accounts

for up to 14 percent of water used in the home, so ensure that you have a full load every time you run the machine, and avoid pre-rinsing dishes. As clothes washing is another high water consumer, try to find the most efficient machine and fill it to its maximum capacity each time. Use the lid on saucepans to reduce the amount of water lost – you won’t have to put as much in and it’ll cook your food more quickly.

RECYCLE BETTER

In the UK, each household produces around one tonne of rubbish every year – but up to 70 percent of your waste could be recycled or reused. Here are some easy ways to do more at home: Get to know what can and can’t be recycled by your local council and learn what the different symbols mean on packaging Composting is one of the easiest recycling methods – both your garden cuttings and food waste can be composted

• •

EXPERT GUIDE

8 ECO-FRIENDLY HOUSEHOLD SWAPS

•

Replace sanitary products with reusable towels (see Honour Your Flow’s selection at honouryourflow.co.uk), or choose a menstrual cup, such as Feminesse’s offering (feminesse.co.uk) Instead of using paper towels, cut up old tea towels and t-shirts to mop up spills in your kitchen.

Switch to a green energy supplier if you can – there are various companies offering sustainable power across the country, including Green Energy UK (greenenergyuk.com) Choose green household cleaners, as this will reduce the air pollution both in and outside your home, and you’ll avoid harmful chemicals – try Ecover Multi-Surface Spray, £3.15, ethicalsuperstore.com Go meatless on Mondays – it may not seem like much, but eating a vegetarian meal for just one day of the week has the same effect as taking your car off the road for five weeks Bake with cast iron, ceramic and glass rather than non-stick pans – not only does the latter’s coating release toxic fumes into the air when you’re cooking, it can also flake off into your food It’s best to cleanse your face with water and a cleanser, but if you really can’t be parted with your make-up wipes, make sure they’re biodegradable – try Pacifica’s Purify Coconut Water Cleansing Facial Wipes, £4.99, naturisimo.com It may not have occurred to you, but your plastic shower curtain may contain harmful chemicals – check that you have a PVC-free one, or switch to a hemp alternative, which is naturally resistant to mould and bacteria

• • •

• Be sure to keep cardboard clean, as grease and food waste can damage it, meaning it can’t be recycled (takeaway containers should usually go into your normal bin) Try not to shred paper, as not all centres can accept it – and don’t leave it out in the rain, as that can break down its organic material, rendering it impossible to recycle You don’t have to throw electronic items away – some retailers can take them back and many can be used for parts Make a space next to your kitchen bin for a container that’s just for recycling as this will act as a reminder when you go to throw something away Always take any recyclable waste with you when you go to the supermarket to take advantage of its facilities

• • • •

…OR UPCYCLE

Upcycling, meaning finding a new purpose for something rather than throwing it away, is even greener than recycling.

For example, you could make a cushion cover from an old jumper, or convert mason jars into organisers. You can also do the same with homeware, as upcycling expert and resident creator at Rust-Oleum Paint (rustoleum.com) Laura McDonald explains. “With a little bit of TLC, it’s easy to transform a tattered old bit of furniture into a boutique masterpiece at home,” she says. “Chalk paints, such as the great range from Rust-Oleum, are great for beginners, as they don’t need to be primed and give smooth, all-over coverage. Simply apply a few thin layers of paint and finish with a layer of furniture wax or lacquer. Another way to update your item is to change up the metal hardware – try swapping old handles and hinges for modern options or change up the colour with a spray paint suitable for metal.” This way, you can breathe more life into your once loved possessions without clogging up a landfill – and it’ll save you money, too!

• • •

•

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SUPPORT THE INSECTS You may think of them as simply creepy-crawlies, but insects have an important role to play, as Angela Slater, horticultural consultant at Hayes Garden World (hayesgarden world.co.uk), explains

BEE-FRIENDLY BUYS

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Bee Good Honey & Camelina Facial Exfoliator, £10.50, beegood.co.uk

5 TOP PLANTS TO ATTRACT INSECTS WHAT’S THE PROBLEM?

“Insects are vital as they underpin whole ecosystems and the human food chain,” says Angela. “The world population has fallen by an estimated 45 percent in the last 35 years, and here in the UK we’ve lost about 60 percent of our butterflies, moths, bees and wasps. Insects pollinate approximately 75 percent of the world’s crops and also control harmful predatory insects. Without them, the cost of using pesticides would run to billions of pounds and the side effects of using all these chemicals could include water course pollution, soil degradation and negative effects on human health. Insects also decompose vegetative and mammal tissue, add nutrients to the soil and open up the soil structure, keeping it aerated and free draining – compacted soil doesn’t hold water which leads to flooding. They also provide food for birds, bats and amphibians, meaning that they will decline at the same rate as the insects.”

WHAT CAN WE DO TO HELP?

Burt’s Bees Beeswax Lip Balm, £3.99, burtsbees.co.uk

122 NATURAL HEALTH

“The causes of this decline in insect populations are thought to be habitat loss through the increasing need to house and feed a growing population and climate change,” Angela explains. “We can do a little bit to mitigate this decline by planting plant species which will attract insects and provide food and somewhere to hibernate over winter. Don’t be too tidy in the garden, leave small piles of twigs covered with a thick layer of leaves and let some grass grow long, as this will provide safety and an egg laying site for some insects – and never use pesticides.”

Grow Angela’s suggestions in your garden to see the wildlife population expand

•

Urtica dioica (nettles) “These are loved by approximately 40 species of insects and exclusively provide food for some butterfly larvae, including the peacock and small tortoishell varieties.”

Thyme “This small, low growing, creeping herb not only provides nectar for the bees, but also a safe haven which invertebrates can crawl under and take refuge. It’s easy to incorporate into a garden as it will grow quite happily between paving slabs.”

Sedum spectabile (ice plant) “The ice plant is particularly important as it is provides a great supply of late autumn nectar for bees, butterflies and hoverflies.”

Veronicastrum virginicum “Not only do these majestic spires provide height at the back of a border, but they are also a fantastic source of nectar for bees, butterflies, hoverflies and moths.”

Sorbus sp (rowan) “The rowan supports at least 28 insect species and provides interest throughout the year – you have flowers in spring which provide nectar for insects, berries in autumn for the birds, gorgeous autumnal leaf colour and the bark provides a refuge and egg laying site for the insects.”

• • • •

NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 123

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NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 124

This month

LIVING

WE’VE BEEN...

////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////// GOING COCOCRAZY

BAKING UP A STORM

While the gluten-free options in both supermarkets and restaurants are considerably better than they were a few years ago, sweet treats such as cakes and biscuits still often fall short of the real deal, leaving those with an intolerance watching on in envy as others tuck in. If this is a situation you tend to find yourself in, you’ll be delighted to hear about Delicious Alchemy’s new chocolate cake mix which is 100 percent free from gluten, from the sprinkles down to the sponge itself.

Plus, the eggs and butter can be replaced to make it suitable for vegans without changing the quality and taste. We tried it out in aid of a birthday at NH HQ and not only was it really quick and easy to make, it also didn’t last very long in the office! Delicious Alchemy Let’s Celebrate Chocolate Cake Kit, £5, deliciousalchemy.com

RELAXING IN SAFE HANDS Every Tom, Dick and Harry hotelier is after our hard-saved pamper fund these days, but in a marketplace of pale imitations Ragdale Hall is the real McCoy: a destination spa worth the journey. One of the early ‘health farms’, Ragdale brilliantly marries oldschool hospitality with zippy modern facilities. The thermal spa is a gem, and the subterranean candle pool, thunderstorm shower, sunny rose sauna and deliciously-warm outdoor waterfall pool delivers the perfect mix of indulgence and fun. Like the rest of Ragdale, it’s low on smooching couples and wacky artworks (the blight of the modern leisure facility) with an abundance of quiet, comfy corners and sumptuous design touches.

Your Instagram account won’t know what’s hit it. As you’d expect, there’s

a serious menu of treatments too, with an army of very knowledgeable therapists administering everything from Hawaiian-inspired massage and chakra realignment to the exclusive Golden Touch Treatment (involving extracts of caviar, champagne and pearl). The spa site is whopping – the 18th-century hall has been regularly extended and refurbished since the current owners came onboard in 1990 – which explains why guests seemed so generously spread around on my visit. Current building works promise a rooftop pool for lucky future guests.

I’ve already started saving up to be one of them.

Ragdale Hall Health Hydro and Thermal Spa is based in Leicestershire. Learn more at ragdalehall.co.uk

Here at NH HQ we’re big fans of natural shampoos and conditioners. Without harsh ingredients such as sodium laurel sulphates or phthalates, these chemicalfree alternatives are better for both your hair and the planet, and are always our first choice. So, you can imagine our excitement when a new brand (to us, anyway!) landed on our desk earlier this month.

Urtekram offers a range of organic and vegan items, including shampoos, conditioners, body wash and creams from its base in Denmark. We love the coconut shampoo and conditioner duo, which feature coconut nectar, daisy flower and seaweed extract to moisturise and maintain healthy locks.

Find out more at urtekram.com

USING BB CREAM

Looking for a new multitasking beauty buy? Try a BB cream. These clever little products (also known as beauty or blemish balms) offer light coverage as well as a dewy, radiant finish. We’re loving PHB’s BB Cream at the moment – as well helping us to achieve an even and radiant complexion, it also nourishes, moisturises and protects. It’s made with extracts of rosehip, aloe vera and grapeseed and is suitable for all skin types. Get yours at phbethicalbeauty.co.uk NATURAL HEALTH 125

NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 126

Why not learn how to run your own life rather than letting life run you!

• THE ART OF CHANGING YOUR LIFE ULTIMATE WELL-BEING WORKSHOP A unique one day certificated teachers workshop with Buddhist monk

Ven. Lama Ngedon Drime (shri sadhu dharmavira) This very special certificated workshop, created and taught exclusively by Lama, contains all the techniques needed to enable you to: SLOW DOWN THE AGEING PROCESS LIVE A STRESS FREE LIFE BOOST YOUR ENERGY LEVELS This course was created for those who wish to teach others this unique practice. But, anyone who would like to attend for their own personal benefit, is very welcome.

•

Booking now for workshops In London and York.

To ensure quality teaching, workshops are limited to a maximum of 8 participants To receive full details about the workshop and its benefits, please telephone: 01723 862 496 (calls taken between 8am - 6pm, 7 days a week)

VEN. LAMA NGEDON DRIME (shri sadhu dharmavira)

Stars

Find out what November has in store for you with Marjorie Orr

SCORPIO Oct 23 - Nov 22

You’ll be after a harmonious atmosphere and your sunny temperament will make it happen. You’ll be casting an eagle eye over your finances and certain projects will be running slow, but be patient. Later in the month you’ll be seeking pleasure and security – try to get the balance right between spending and saving money.

SAGITTARIUS Nov 23 - Dec 22

You’ll be talking non-stop although you won’t be able to action much until the end of the month. You won’t be feeling as sociable as usual so use the quiet moments to pamper yourself.

Your birthday sun will help you to bounce back revitalised.

CAPRICORN Dec 23 – Jan 20

PISCES Feb 20 – Mar 20

Be bold and let your confidence steer you towards your dreams. Your social life will be lively and the right people will want to hear what you have to say so don’t hold back. Behind the scenes you’ll find answers to a tricky dilemma come slowly – be persistent and flexible.

A new crowd of fun and lively friends will put you in a good mood. You’ll be keeping your own counsel on certain personal matters, saying less and listening more, but nothing will stop you from pushing ahead with your pet projects.

ARIES Mar 21 - Apr 20

AQUARIUS Jan 21 – Feb 19

TAURUS Apr 21 - May 20

You’ll sparkle in the spotlight socially, at work or within your local community – show off your talents and accept compliments with a smile.

Friends will be keen to hear your ideas but try to keep your more forceful and exuberant opinions in check.

Close relationships and joint finances will flourish in the coming months.

Loved ones will be argumentative at times so you’ll need to stay calm.

Later in the month you’ll be looking for adventure and fun companions.

Love and affection will flow your way and your popularity will increase.

There’ll still be a pile of chores to do, however, so delegate and be less of a perfectionist. You’ll be pleased that a new approach to your finances is working.

GEMINI May 21 - Jun 21

You’ll be enjoying lots of social events and fun occasions and will find that the right bonds are stronger than ever before. You might be tempted to overeat as you rush around working and playing hard.

CANCER Jun 22 - Jul 23

You’ll push any self-doubts to one side and will step out boldly, knowing that the more you value yourself, the more others will too. Loved ones will rally round although the family mood may be heated at times. A positive change of direction will get your mind running along a new track.

LEO Jul 24 – Aug 23

There’ll be chances to relax and indulge with those close to you and your mischievous sense of humour will keep people entertained. You’ll be mulling over plans to expand your home to give yourself more space and allow for more entertaining.

VIRGO Aug 24 - Sep 23

You’ll find your horizons broadening all of a sudden and will spot new opportunities. Keeping an open mind, you’ll feel like your life is turning around. Thoughtful gestures from loved ones will make you warm and happy and after the 23rd you’ll be winding down and relaxing at home.

LIBRA Sep 24 - Oct 22

With surplus cash rolling in you’ll be treating yourself, but saving some for a rainy day will give you peace of mind. A family dilemma will require tactful handling, not forceful opinions.

Marjorie Orr is one of the world’s leading astrologers, with more than 25 years’ experience.

For a personal consultation with Marjorie visit star4cast.com

For your personalised stars from Marjorie call 0905 072 3804 or speak to one of her psychics – call 0906 539 0201.

Calls to 0905 cost 75p per min, 0906 cost £1.50 per min; from a BT landline/mobile costs will vary, 18 plus. All calls recorded for your protection and security.

NATURAL HEALTH 127

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NATURAL LIFESTYLE

Bug Buster Pure Essential Oil Blend

Cream Cleanser 100ml £8.95 Cream cleanser to gently cleanse nourish and hydrate the skin, dissolving make up and removing excess oil.

Keep colds and flu at bay this Winter with Base Formula’s Bug Buster essential oil blend. This 100% natural oil contains French Lavender. Tea Tree, Lemon, Myrrh, Plai and White Camphor to support the immune system and maintain healthy airways!

10ml £6.60 www.baseformula.com

Pure Chilean Rosehip Seed Oil 50ml £22.99 Pure Chilean Rosehip Seed Oil to nourish and regenerate the skin deep down. Use on scars, stretch marks, fine lines and sun damaged skin.

The Snoreeze Oral Device is a fully adjustable mouthpiece that will fight your battle with heavy snoring and daytime sleepiness, which are common symptoms of sleep apnoea. The device is simple to use and can be moulded at home. Try it and have a good night’s sleep with Snoreeze. £29.99

Anti-Ageing Day & Night Cream 50ml £15.99 Anti-Ageing Day & Night cream to protect from harmful UVA rays during the day, and hydrate the skin while you sleep.

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Our NEW Rosehip Discovery Set 50ml £12.95 Our NEW Rosehip Discovery Set contains our most loved skincare products in handy mini sizes. Great for travel, trial or as a gift for someone special.

Set contains: · Cream Cleanser 20ml · Rosehip Seed Oil 5ml · Anti-Ageing Day & Night Cream 20ml Buy online or at selected independent health stores.

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After Dark Skin Revival Skin smoothing sugar AHAs, softening mango butter & sleep-inducing GLOW essential oils to exfoliate your face before bed & encourage overnight cell renewal.

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kissthemoon.com

TO ADVERTISE PLEASE CALL OUR TEAM NOW ON 01206 506261

1.6 NH SEPTEMBER 17 Classifieds v2_NATURAL HEALTH 29/09/2017 13:41 Page 129

EMBRACE NATURAL LIVING

Holly Botanic Holly Botanic, a range of natural, handmade products, designed to help you be your best self. Every product is made and packaged here on site in beautiful Devon. Our range currently includes tisanes for health and wellbeing as well as all-natural balms and oils.

Regenerating Face Wash - 98% Natural, 70% Organic. 125ml £19 Experience the gentle yet effective cleansing action of this naturally foaming (SLS free) face wash gel.

Organic rose and orange water, MSM, omega rich plant oils plus skin brightening Vitamin C leave the skin refreshed, softened and revitalised.

Suitable for daily use. Follow with Rose Renew serum whilst skin is damp for best results.

www.supplementplace.co.uk/holly-botanic.html

Regenerating Serum - 98% Natural, 80% Organic. 30ml £34

Foodie Flavours Foodie Flavours’ Natural Raspberry Flavouring has proved one of their most popular flavours.

Absolutely crammed with raspberries, this 100% natural flavouring is Gluten-free, Egg-free, Dairy-free, no added sugar and made in the UK. For baking, desserts, drinks and much more. Available from www.foodieflavours.com and Lakeland. RRP £3.99

Take in the exquisite aroma of roses whilst applying this botanical hyaluronic acid serum, loaded with carefully selected plant actives to help brighten, hydrate and regenerate the skin. Lightweight gel formula refreshes and tones, suitable for daily use. Pairs perfectly with our rich and luxurious regenerating face cream for a complete and hydrating solution.

Regenerating Face Cream - 98% Natural, 70% Organic. 50ml £32 Give your skin the protection it deserves with our rich rose based face cream with it's unique combination of botanical actives and powerful anti-oxidants. AHA’s and rosehip seed oil help renew the skin for an ultra smooth and soft complexion. Can be used daily for normal to dry skin types and as a renewing night cream particularly for combination to normal skin.

Regenerating Eye Cream - 100% Natural, 70% Organic. 15ml £32

Bach Flower Remedies and Flower, Gem & Crystal Essences

www.crystalherbs.com

Crystal Herbs offers a wonderful range of Essences handmade with love and care. Promoting gentle & natural harmony at all levels of your being.

Tel: 01379 608059

Truly comfort your eyes with our latest addition to the range.

Hyaluronic acid and edelweiss stem cells give this rose enriched eye cream its collagen boosting and wrinkle repairing properties. It gently nourishes the eye contour with it’s decadently rich and light texture, leaving it smoother, firmer and fully hydrated. 100% natural and enzymatically preserved.

For more information visit www.baiebotanique.com

TO ADVERTISE PLEASE CALL OUR TEAM NOW ON 01206 506261

Jane is the author of Wellbeing & Mindfulness, The Energy Secret, The Weekend Healer and many other wellbeing titles.

See her Amazon author page.

My grandfathers were both abusers – I hate the idea of sharing DNA with them

Let it go

JANE ALEXANDER Our holistic hero shakes off her past When friends wax lyrical about their family trees, I have always kept quiet, very quiet. My ancestors, sadly, were not a very nice bunch of people.

So I felt slightly anxious as I headed to The Bridge (thebridge.events) in Somerset. This five-day intensive retreat packs a hefty therapeutic punch with its combination of meditation, visualisation, body work, journaling, group sharing and ritual. It’s not uncommon for retreats to delve into our relationship with our parents, but few dig back deep into our ancestral roots. At The Bridge it’s an essential part of the process.

“We work with the past in a very particular way,” says Donna Lancaster, one of The Bridge’s co-founders. “We revisit your childhood and then go further back as that’s where the blind spots tend to be.”

Unfinished business can stretch way back. “It’s in your DNA,” says Donna. “We don’t just inherit our grandfather’s nose or grandmother’s hips; we may take on their attitudes, their beliefs.”

I feel sick to the core. My grandfathers were both abusers – one sexual; one physical and emotional. I don’t want anything to do with their attitudes, their beliefs. I hate the idea of sharing DNA with them.

Donna reassures me that we always have a choice; that we can choose what to take from our heritage and what to discard. She quotes an ancient Celtic ancestral song: ‘Oh may this be the one who will bring forward the good, true and beautiful in our family lineage. Oh may this be the one who will break the harmful family patterns.’

130 NATURAL HEALTH

Over five days I work through a raft of emotions. I rage against the cruelty, the pain, the betrayal that was passed from generation to generation. I sob for the innocence that was lost, again and again, in my family. Yet I also feel hope. This generation, my siblings and I have called a halt. We have turned the tide. As the song says, we are the ones who will break the harmful family patterns. Yet, even so, I can’t find anything beautiful in my heritage.

Towards the end of the week Donna says we will be working with our ancestors using visualisation, meditation and movement.

I feel a tight ball of fear in my stomach and, as the music starts, I start to shake. My whole body shudders and slowly I feel something loosening inside. The room suddenly feels full of people: my ancestors are crowding around me. As I go back in time, I realise they weren’t all abusers – many of them were wild, passionate, creative people. I dance in the flames with the powerful witchy women, with the strong thoughtful men and something loosens. It feels as if I were lifting the curse, allowing the energy that had been warped to run clear and free once more.

I left the retreat feeling lighter, brighter, as if I had shrugged off a heavy backpack of pain, fear, sorrow and anger. The Bridge is a very beautiful process, full of deep grace and wisdom. I heartily recommend it for anyone who wants to shed the shadow of the past, no matter what shape that shadow may take.

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NATURAL HEALTH NOVEMBER 2017 ad master_NATURAL HEALTH 29/09/2017 13:57 Page 132