The UK’s leading health magazine
STAY YOUNG SKIN SECRETS
Spring‘14
Energy Alert what’s making YOU tired?
AMD the expert view
Arthritis
...IT’S A FAMILY MATTER “I’ll run a marathon at 80” A READER TELLS HER STORY
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Meet our experts We aim to provide the most well-researched advice on health and nutrition matters with the help of our experts…
Dr Hilary Jones
qualified as a doctor in 1976. He is now best known as an expert on breakfast television and BBC Radio 2.
On page 10 he examines ways to keep energy levels high ‘Interestingly, it takes less energy to laugh than it does to frown and grimace!’
Professor Iain Grierson
is head of ophthalmology at the University of Liverpool.
On page 14 he focuses on AMD and what’s on the research horizon ‘Clinical trials are looking at new treatment options. These may include drops or tablets rather than the current injections.’
CONTRIBUTORS THIS ISSUE: Angela Dowden is a registered nutritionist. She has a degree in Food Science and writes for magazines and newspapers.
Eva Gizowska is a health journalist. She writes regularly in women’s magazines and national newspapers.
Dr Rob Hicks is a practising GP. As well as writing for Lifespan, he also has columns in Reader’s Digest and Men’s Health.
Robert Hobson is a registered nutritionist, runs two successful nutrition consultancies and has worked in the NHS.
Eve Menezes Cunningham is an expert lifecoach and writer, specialising in psychology, health and wellbeing.
Simon Mills is a Cambridge graduate who studied medical sciences. He is now a herbal practitioner.
Dr Sarah Brewer
has worked as a GP and hospital doctor. She now specialises in nutritional medicine and is an award-winning writer.
On page 18 she looks behind the recent negative supplement headlines
‘These recent headlines are not necessarily showing the true picture of supplement research.’
The opinions expressed in Lifespan are not necessarily those of the editorial team, but of individual writers. Advice is for information only and should not replace medical care. Always seek medical advice before taking supplements, changing diet or embarking on a new exercise regime.
Patsy Westcott is a health journalist. She also has a Master’s degree in Nutritional Medicine
WELCOME
Re-claim your va-va-voom With winter on the wane and spring starting to make a show it’s the perfect time to sit up and start paying more attention to your health. This can be particularly rewarding if your energy levels have gone into free fall during the winter months. With that in mind, I’m delighted to feature the latest thinking from Dr Hilary Jones on page 10 about the factors that can either boost or banish get-up-and-go. There’s some fantastic new research going on in the field of eye health and with so many advances happening every day, we decided to track down the latest expert views. The result is our in-depth interview with the University of Liverpool’s head of Opthalmology, Professor Iain Grierson on page 14. Right in the forefront of AMD research, he agreed to share with us his own insight into the condition. When it comes to holding back the years, making a few simple changes to your lifestyle and diet can make all the difference and the best time to start is right NOW! With very best wishes,
Emily Edwards, Editor
The UK’s leading supplement magazine Editor: Emily Edwards Contributing editor: Jane Garton Magazine design: James Colmer Mark Whyte Production manager: Tom Craik
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Contents S P R I N G 2 014 REGUL ARS
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In the know News, views, research
WELLBEING
9
Letters Your chance to have your say
20 Live well to look younger Best lifestyle
16 Supplement focus Cranberry 22 Herb focus Valerian ON THE COVER
33 Ask the experts The answers to your questions on health, diet and supplements
HE AL TH
14 Focus on AMD We talk to a world authority on eye health
25 Take 3‌ ways to cope with the menopause 18 News headlines exposed The truth behind the headlines
30 Beat memory blips Smart moves to help you remember
10 Energy Alert Boost your va va voom
factors to boost youthful skin
28 Arthritis: taking the positive approach Why arthritis need not affect family time
NUTRITION
26 Happy Couples Foods that pack a powerful punch if eaten together
35 Supplement know how Look after your supplements and they’ll look after you
RE AL LIFE
36 Healthspan Heroes You are our inspiration 38 Me & My Health With Marisa Berenson
in the NEWS • VIEWS • RESEARCH Our leading health journalists look behind the headlines Remember, remember Getting a bit forgetful? A large Greek overview of the potential protective effects of antioxidants against cognitive decline found that people with the highest intake of vitamin E, vitamin C and carotenes (found in yellow and orange fruit and veg) retained their memories for longer. [Ed’s note: for more information about boosting brain power see page 30.]
PARKINSON’S HOPE
Bald no more
Unbalanced levels of the happy hormone, serotonin, have recently been implicated in the movement problems experienced by people with Parkinson’s disease treated with dopamine. And now research from Cagliari University suggests that 5-HTP may reduce these symptoms by as much as half – at least in early lab tests.
STOP AT ONE… …that’s the name of the latest campaign from the National Osteoporosis Society to raise public awareness of the danger of broken bones caused by osteoporosis. The Society is urging anyone over 50 who has broken a bone to ask their doctor for a quick and simple bone check to assess their future fracture risk. Meanwhile, you can boost bone health by taking a bone-friendly supplement containing calcium, magnesium, vitamin D3, boron, copper and zinc. To find out more about the campaign simply visit www.stopatone.nos.org.uk 6
Lifespan
Spring 2014
24 hrs That’s how long it takes for carbon monoxide to leave your system when you stop smoking. Quit on National No Smoking Day this 12th March. Visit www.wequit.co.uk
The search for a cure for male pattern baldness continues. And now a new clinical study may have found an answer. While the usual methods of hair restoration involve moving hair from one part of the head to another, a new technique involves taking special skin cells and priming them to generate virtually unlimited quantities of hair follicles. It is hoped that this could also benefit women who are suffering with hair loss problems.
Stay flexible
It is so important to lead an active lifestyle for overall health, but exercise can impact on your joints. Now, results of a study showed that glucosamine may help knee flexibility as well as the level of pain suffered after an injury.
NEWS & VIEWS
PROBIOTICS PLUS You may associate probiotics with digestion but according to the latest research, maintaining a healthy balance of good and bad bacteria in the gut may help keep heart-disease-causing microbes at bay. The reason? It is thought certain ‘bad’ gut bacteria turn lecithin – a nutrient in egg yolks, liver, beef and wheatgerm – into an artery-clogging compound called trimethylamine-N-oxide (TMAO). The higher the levels of TMAO, the greater the risk for cardiovascular problems. “This is a very exciting study,” says top cardiologist Dr Chauncey Crandall. “It also opens an avenue for new tests and treatments.”
Sleep helpers If insomnia is causing you sleepless nights there are plenty of things you can do to fight it, from making sure your bedroom is the right temperature to establishing strict sleep hygiene. And check out these five natural soothers before you hit the pillow.
VALERIAN Extracts of valerian root contain natural compounds known as iridoids that have a calming effect on the nervous system. Valerian is often combined with other herbs such as lemon balm and hops, both renowned for their calming properties.
CAMOMILE
Why we love… Zinc New Australian research shows that zinc could help win the war against one of the world’s most deadly bacteria, Streptococcus pneumoniae, which is responsible for more than a million deaths a year. The reason? Zinc deprives cells of manganese, an essential metal the bacteria needs to cause disease. Without it, the immune system can easily see off the infection.
This lovely plant with its daisy-like flowers is a favourite in the herbal medicine chest. Try it in a soothing night-time tea. Put one teabag or five to eight grams of dried camomile leaves in a mug of just boiled water. Leave to infuse for a few minutes.
MAGNESIUM Long known to boost immunity, magnesium found in green leafy veg, wheat bran and almonds, is a great nerve calmer and muscle relaxant, which could help you to drop off. If you feel your diet lacks magnesium, a supplement could be the answer.
5-HTP
TAKE HEART: Adding an extra 20 minutes to your
daily walk could reduce your heart attack risk. So says a joint UK-US study. The researchers tracked 9,018 men and women with an average age of 63 with impaired glucose tolerance (when the body deals poorly with blood sugar, a risk factor for heart disease). They have discovered that those who walked an extra 2,000 steps a day – equal to around 20 minutes moderate-paced walking – in addition to their usual activity had an eight per cent lower risk of heart attacks and other heart-related problems. Time to clip on that pedometer!
Found in the seeds of a West African plant, 5-HTP has been shown to extend the period of time spent in deep sleep and is involved in the production of melatonin, the well-known sleep hormone.
LAVENDER The dried flowers of this aromatic woody plant have been used as a sedative since medieval times. Invest in a lavender pillow or sprinkle a couple of drops of lavender essential oil onto your pillowcase and inhale the aroma as you drift off.
Spring 2014
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NEWS & VIEWS
In brief
Latest news snippets to inspire you FEELING FISHY The UK government recommends having at least 450mg of omega 3 daily for a healthy heart. But many people don’t get anywhere near this amount and are put off by the levels of toxins that have been found in fresh fish so are opting for a supplement instead.
GO BLUE Sprinkling a handful of blueberries over your breakfast cereal could help protect against metabolic syndrome, a forerunner of type 2 diabetes and other health problems. The magic ingredients are thought to be plant chemicals called polyphenols.
TOOTH BRIGHT Don’t shirk the brushing and flossing. Research from Columbia University shows that the better your dental hygiene, the less likely you are to succumb to furring and narrowing of the arteries caused by plaque build-up. “This is the most direct evidence yet of a link between dental health and heart disease,” says lead author Moise Dasvarieux.
COFFEE PLEASE Can’t do without your morning coffee fix? Worry not. Italian researchers have discovered coffee can reduce the risk of degenerative diseases by as much as 40 per cent. Dr. Carlo La Vecchia, lead author of the study, says, “Our research confirms past claims that coffee is good for your health and particularly the liver.”
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306 cals! When it comes to burning calories, a tumble between the sheets could be just as beneficial as a gym session. Researchers found that many of us could burn up to 306 calories a session - better than going to the gym and more fun!
BREATHE EASIER
Pain pain go away
The lung condition, Chronic Obstructive Pulmonary Disease is incurable, but Indian researchers have discovered that regular yoga classes might help improve symptoms. These include difficulty in breathing, persistent cough and frequent chest infections.
Soothing news if you have fibromyalgia, a painful and debilitating condition with symptoms such as fatigue, headache, sleep problems and low mood. A new Spanish study shows that participants who took daily coQ10 supplements experienced 52 per cent less pain, 47 per cent less fatigue and 44 per cent less morning tiredness than those who took a placebo.
DIY moves
Is your partner nagging you to get on with that DIY job or to tidy up the garden? It could be time to give in. Why? A study from Sweden shows that the impact of non-exercise physical activity (NEPA) such as DIY, gardening and car maintenance can reduce your risk of heart attack, stroke or angina.
IN SEASON... Spring cabbage Spring cabbage belongs to the brassica family and contains high amounts of vitamin C, to support your immune system, and vitamin K, to build bone strength. It also contains natural compounds, such as sulforaphane and indoles. Scientific research suggests these plant chemicals have antiinflammatory properties.
LETTERS
You say... We love hearing your thoughts and views so get writing
Star letter
SMOOTH OPERATOR
SEEING IS BELIEVING
I’ve cracked it! After spending a lifetime of avoiding fruit because I don’t like sticky hands (bananas were all I ate), I’ve gone down the line of smoothies. Having recently read about strange mixes, I’m now enjoying spinach and peach, tomato and grape and also broccoli and plum. With a little water added, to make the blending process easier, and a little honey because it’s good for health, I’m getting much more than my ‘five a day’. And the strange colours are very inviting for the kids too!
I’ve suffered from macular degeneration for 20-odd years, and then about a year ago I started taking a lutein supplement. When I had my latest eye test, the optician said my sight had actually improved! I told him about lutein and he nodded approvingly. I’m 85 years old, so you can imagine my surprise and delight.
Denise Watson, Cleveland
SWIM OUT
INSPIRING TALK Having turned 50 this year, I started to worry about grey hairs and wrinkles appearing overnight. So what a joy it was to find two special ladies featured in the winter issue of Lifespan. Both Felicity Kendall and Jane Asher are inspirational! Felicity’s love of food and laughter are so infectious, while her advice on gentle exercise is invaluable. Jane is also a shining example of how it is possible to look (more than) good for your age. And she follows a healthy diet, but still leaves room for puddings. Thank you to both women for sharing their love of life’s simple pleasures – a wonderful message for us all. Suz Barton, Hampshire
I’m very fortunate to live in the Lake District where I try to make the most of the natural gym around me. Over the last few years I have taken to wild swimming in the lakes. For half of the year it is the perfect ‘free’ way to keep fit and healthy. Swimming pools are great for a steady hour of exercise, but you just can’t beat the thrill of communing with nature. Whether you live near a lake, the sea, an open stretch of safe water or are visiting one on holiday, I would urge you to give it a go. See outdoorswimmingsociety.com for more information.
Helen Westle, Cumbria
Jackie Hinden, Brighton
[Ed’s note: for the latest research in eye health turn to page 14.]
PREVENTION IS BETTER THAN CURE I was lucky enough to come across whole food vegetarian ideas at a young age. As a result I have only had flu once during the past 60 years and no colds for the last ten years. Ten years ago, I started taking supplements because I felt that today’s artificially grown foods lack goodness. No aches and pains at 78 is not bad going.
Mike Maybury, Portsmouth
VINE RELIEF After suffering with aching legs and thread veins for some time, I tried taking a red vine leaf extract supplement after hearing good things about it. What a difference it made after only a few weeks. Another benefit is that I can stand lower temperatures much better. I am so pleased it’s changed my life in such a short time.
Kathleen Fletcher, Worcs
Get in touch We love receiving your letters or emails, whether it’s feedback on articles, supplements you’ve tried and tested or your own health tips and advice. Write to us at: You Say, Lifespan Magazine, Healthspan House, The Grange, St Peter Port, Guernsey, GY1 3WU. Or email: yousay@healthspan.co.uk STAR LETTER wins a hamper filled with skincare goodies! Spring 2014
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Energy
alert Permanently weary and low in motivation, drive and get-up-and-go? Dr Hilary Jones looks at some energy friends and foes to help put a spring back into your step‌
WELLBEING
I
f you’re finding it difficult to get out of bed in the morning, if work is exhausting and leaving you too drained to even think about exercise, or the stresses and strains of daily life and relationships have become no more than a cheerless chore, read on for some simple changes you can make to recharge your batteries.
FRIEND: Grazing
FRIEND: Spending
Rather than sitting down for three blow-out meals every day, eating little and often, sometimes known as grazing, is a friend to energy levels. Your body likes to use a small amount of fuel at a time. Overload the digestive system and it just becomes overwhelmed and less efficient so eventually it shuts down.
Don’t forget the energising effect of love and laughter. It helps you feel secure, supported and loved, so spending time with family and friends is vital. We know that married couples live longer than singles and we also know that happiness boosts immunity at a cellular as well as cerebral level.
BOOST IT: Eat for energy, rather than
medicine and interestingly it takes less energy to laugh then it does to frown and grimace!
throughout the day
comfort. Plenty of fresh fruit and vegetables are good, especially in their raw form, and opt for low GI foods (which release their energy slowly) rather than starchy carbohydrate foods like cakes, biscuits and sugary snacks, which play havoc with blood glucose and insulin levels.
FOE: Alcoholic drinks
Alcohol always made you feel wired, so it must be a good energiser, right? Wrong. It may surprise you to learn that alcohol, pleasant though it is, is actually a central nervous system depressant. A small amount will give you a short-lived buzz, and remove your inhibitions at a party but large amounts have a sedating, even anaesthetic effect, interrupting normal sleeping patterns, dehydrating you, generating unhealthy food cravings and is one of the worse energy foes.
BEAT IT: Try to minimise your alcohol intake. If you’re at a party, try having a glass of water for every alcoholic drink to even things out, and consider taking a few days off from alcohol each week to keep you well hydrated.
time with loved ones
BOOST IT: Laughter really is the best
FRIEND: Keeping fit
Exercise is your greatest energy friend. Contrary to what you may think, regular moderate exercise is highly invigorating and energy-giving. So forget obsessive masochistic forms of physical torture, which deplete all the stores of energy you have carefully accumulated. Any form of regular physical moderate activity that you enjoy will refresh and revitalise you.
BOOST IT: Good options include dancing (just think of how much weight all those stars of Strictly Come Dancing and Dancing on Ice have lost) swimming, step classes or cycling. All will generate life-giving adrenaline to clear out your mental cobwebs, increase blood flow and reduce stress. They will also release mood-enhancing brain chemicals, such as dopamine and serotonin, which help to keep you happy and content.
Did you know?
Although natural guarana is a stimulant, it won’t interrupt sleep patterns or worsen stress as it also has a calming effect.
FOE: Dehydration
Many of us feel tired and exhausted with dry skin, constipation and headaches simply because we don’t drink enough water throughout the day. Being even mildly dehydrated can lead to reduced energy.
BEAT IT: Two litres of water a day is not excessive. Water contained in
caffeine and tea, hot chocolate and fizzy drinks does count, but the caffeine and sugar content is counter-productive so you need to keep these fluids to a minimum. If you find plain water boring zip it up with a slice of lemon or lime. Spring 2014
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Energy
FRIEND & FOE: Feeling stressed
FOE: Carrying extra weight
Being a couple of stones overweight is the equivalent of carrying a sack of potatoes around on your back all day. No wonder you’re tired! Those niggly little symptoms that are weight-related, such as indigestion, snoring and joint pain can all zap energy too.
BEAT IT: Losing weight and rediscovering how light on your feet you can feel will amaze you. You will soon see how much quicker you move, how much more flexible you are, and how much better you look. Losing those extra pounds can also give your heart a boost. When trying to lose weight, portion control is the key - whether eating out or at home. A little of what you fancy does you good, but according to a study from the University of Colorado, eating 75 per cent of what is on your plate can save an average of 300 calories per meal.
Some degree of stress is our friend. Without a challenge, without any type of stimulation, without a sense of achievement and feeling empowered, we would have no energy at all as any of the long-term unemployed or those who feel under-used or under-appreciated at work will tell you. Too much stress on the other hand can soon become a foe. When we feel overloaded at work, tied to impossible deadlines, frustrated by new technology or abused by everyone around us with little support or understanding, we experience burnout, anxiety and apathy.
alert “Have a healthy work-life balance to boost energy...”
BEAT & BOOST IT: Adapt coping strategies to match the level of work with your ability to manage it. This creates a state of eustress or healthy stress, which allows energy to flow through you positively. You can do this by organising your life better, avoiding unrealistic deadlines, becoming more assertive while staying polite, delegating certain work to other people, and establishing better priorities. You might need to adjust your work-life balance as well so that you work to live rather than doing what so many exhausted people seem to do these days, living to work.
Supplement it... Think of the amazing abundance and vitality of the plant kingdom and all its life-giving forces and it is not surprising that natural supplements derived from it can significantly boost energy
GUARANA: With twice the amount of caffeine as coffee
CO-ENZYME Q10: Our levels of coQ10 production
beans, guarana can boost your energy fast and naturally. It is thought that the stimulatory effect of guarana is more gradual and sustained than caffeine due to the presence of oily ‘saponins’ that produce a natural timed-release effect.
decrease as we age. Studies have also suggested those taking statins for high cholesterol may be at risk of their coQ10 levels becoming even further depleted, as the drugs are thought to inhibit its production. This could lead to problems like fatigue and muscle pain, so those taking statins may find it useful to top up their supply of coQ10 by taking a supplement.
PANAX GINSENG: Panax ginseng has been used in traditional Chinese medicine for more than 2,000 years for its wide-ranging tonic and adaptogenic properties. Research suggests that people taking ginseng have faster reaction times than those not taking it, improving stamina while also reducing muscle cramps and fatigue.
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B GROUP VITAMINS: Everybody should ensure they have sufficient levels of B vitamins, but for some groups this is even more important. The elderly particularly are at risk of vitamin B12 deficiency, as absorption through the gut decreases. LS
We are here to help the 10 million people living with arthritis in the UK and here’s how: Helplines
Our team of dedicated professional counsellors take calls 10am-4pm weekdays on 0808 800 4050 or email; Helplines@arthritiscare.org.uk
Information
We have a range of information booklets on different aspects of living with arthritis. These are available in hard copy and to download from our website
Self-management programmes
We have volunteer-led self-management programmes to help manage pain and regain your life
Policy & campaigning
Arthritis Care campaigns on a local, regional and national level to bring about change for people with arthritis by seeking to influence those who can make a positive difference to their lives, such as governments and health providers across the UK
Children & young people
We work with young people with arthritis and set up workshops and activity weekends delivered by volunteers. There is also a dedicated helpline ‘The Source’ on 0808 808 2000
Get in touch
www.arthritiscare.org.uk Telephone: 020 7380 6500 www.facebook.com/ArthritisCareUK @arthritis_care Registered Charity Nos. 206563 and SC038693
focus on
AMD
Ian Grierson, professor of ophthalmology at the University of Liverpool, answers your questions on age-related macular degeneration What is AMD?
AMD is a disease of the macula, an area at the back of the eye that is essential for seeing detail, colour and things straight ahead. As we get older the macula may start to degenerate causing sight loss.
What are the effects?
Although AMD rarely causes total sight loss, it robs people of central vision, making it hard or impossible to read, drive, identify faces, watch TV, do fine tasks, navigate stairs and loads of other everyday tasks.
Are there different types?
’Dry’ AMD happens when macular cells are damaged due to lack of nutrients and debris known as drusen builds up. It usually progresses slowly. ‘Wet’ AMD occurs when new blood vessels form under the macula, which can leak leading to scarring and rapid loss of vision.
What are the risk factors? Age, gender, genes and lifestyle. AMD is most common in the over-60s and women. Your genes and eye colour – blue-eyed people are more at risk - also increase risk, as do smoking, sun exposure, unhealthy eating and possibly alcohol.
How is it diagnosed?
During an eye test an optometrist measures changes in your vision and examines the back of your eye. If they detect any macular changes you should be given a fast-track referral to the hospital eye clinic. 14
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SYMPTOM WATCH See the optometrist if… You have problems reading small print with your reading glasses Your vision isn’t as clear as it used to be Straight lines look wavy or distorted
How is it treated?
In the past, wet AMD was considered the most serious because of its fast progression, but injectable medications have revolutionised treatment. Dry AMD cannot be treated. Using magnifiers to read and techniques like ‘Eccentric Viewing’, which trains patients with AMD to use remaining peripheral vision, for example by looking slightly to the side of a TV picture, can help.
Can AMD be cured?
No. However, almost everyone affected has enough peripheral vision to continue daily activities.
Can you prevent it?
You can’t change your age, genes or gender, but quitting smoking, wearing sunglasses and a floppy hat to protect your eyes from sunlight, losing weight if necessary and eating a healthy diet may help protect you.
On the horizon
g at re lookin a ls ia r t r wet Clinical ptions fo o t n e m t e drops new trea y includ a m h ic h current AMD, w than the r e h t a r s MD or tablet for dry A d n a s n injectio pair ells to re c m e t s using age. the dam
HE AL TH
Does nutrition play a role?
Poor nutrition increases the risk of developing AMD and accelerates progression. Certain nutrients may offer protection. In particular, lutein and zeaxanthin - two members of the carotenoid family. These can help protect against macular damage as well as absorbing harmful blue light rays that can increase risk. Omega 3 fish oils are also thought to benefit retinal health.
What should I eat?
Avoid processed food and eat plenty of antioxidant-rich fresh fruit and veg, especially red, yellow or orange varieties and green leafy veg, such as lutein-rich cabbage and kale. Add a little fat – some olive oil or butter - to aid absorption. A serving of oily fish, such as herring, mackerel, sardines and tuna (not canned), should be on the menu too at some point in the week.
Should I take a supplement?
There have been two big US trials looking at supplements for AMD and they established that supplements have a part to play. The first showed that an antioxidant vitamin and mineral supplement could delay the progress of AMD in the early stages of the disease. The second showed that lutein has additional benefits for people with low levels of carotenoids in their retina. If you decide to take a supplement look for a formula containing lutein, zeaxanthin, antioxidant vitamins A, C and E, zinc, copper and omega 3 fatty acids for the best results.
Fight for Sight
Fight for Sight (www.fightforsight.org.uk), the UK’s leading eye research charity, has an investment of about £2.5m in AMD research. This research is focusing on developing a better understanding of the disease as well as better ways of diagnosing those at risk and new treatment therapies. LS
IN THE LIMELIGHT AMD affects some famous figures including… Dame Judi Dench, Inspector Morse creator Colin Dexter and Last of the Summer Wine actor Peter Sallis Spring 2014
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Supp lement focus
Cranberry Dr Sarah Brewer explores the benefits of this tangy fruit, best known for its effects on urinary infections
The facts
S
our, ruby-red cranberries come from a native American plant V.oxycoccus, closely related to the blueberry. An essential ingredient in many recipes, they have been used for centuries in both healing and cooking. The name is a shortened form of the word craneberry – the flowers of the shrub were thought to resemble the heads of the cranes that frequented the bogs where it grew. Now popular as a supplement, scientists have found that cranberries pack an antioxidant punch that can help a host of health problems.
How do they work?
The flesh and juice of cranberries contain a variety of potent antioxidant polyphenols as well as compounds known as ‘anti-adhesins’, which are thought to contribute to their antibacterial properties.
What can they help?
URINARY TRACT INFECTIONS (UTIs): ): The results of many clinical trials into the effectiveness of cranberry extracts and juices show that cranberry supplements can significantly reduce the number of urinary infections that both women and men suffer.
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AVAILABLE FORMS: Tablets, capsules, juice. For best results choose tablets or capsules rather than sweetened juice. Some processed products have a higher proportion of water than cranberry juice, with sweeteners added to mask the berry’s tart flavour.
HOW MUCH SHOULD I TAKE? Look for concentrated products providing the equivalent of at least 10,000mg whole fresh cranberries.
Other studies show cranberries may shorten the course of UTIs, helping to alleviate pain, burning and itching. It’s also been found that taking a cranberry supplement for a UTI can reduce the need for a course of antibiotics. The reason? It seems cranberry may prevent certain bacteria associated with urinary tract infections, such as cystitis, sticking to the urinary tract wall.
HEART DISEASE: The antioxidants found in cranberries may also benefit circulation. In a study carried out at the Boston University School of Medicine, people with coronary heart disease who drank a double-strength cranberry juice daily for four weeks showed a significant improvement in arterial stiffness compared with a similar four-week period in which they drank an inactive placebo juice. STOMACH ULCERS: Infection of the stomach wall with ammonia-producing bacteria, Helicobacter pylori, is linked with inflammation and peptic ulcers. Cranberry’s anti-adhesins have been shown to stop the bacteria sticking to cells in the stomach lining, so they are expelled more easily.
Are there any side effects?
There are no known side effects from taking cranberry supplements either short-term or long-term. If you suspect you may have a urinary tract infection, always seek medical advice – especially in children, during pregnancy, or if you develop a fever. LS
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0800 414 8139* quote HEALTHAD www.benenden.co.uk/healthad †Offer ends 30th April 2014 (M&S vouchers). Terms and conditions apply, for details please visit www.benenden.co.uk/healthad or telephone us on 0800 414 8139*. From 1st April 2014 the price will increase to £8.19 per person, per month. *Calls to 0800 numbers are free from BT landlines however charges may apply from other providers. Calls from mobile phones may also incur charges. Please note that your call may be recorded for our mutual security and also for training and quality purposes. Lines are open 8am – 5pm, Monday to Friday (except Bank Holidays). Membership is available to anyone over the age of 16 who is normally resident in the UK. Members can add family and friends to their membership regardless of their age. Some services have a six month qualifying period. benenden health is a trading name of The Benenden Healthcare Society Limited which is an incorporated friendly society, registered under the Friendly Societies Act 1992, registered number 480F. The Society's contractual business (the provision of tuberculosis benefit) is authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and Prudential Regulation Authority. The remainder of the Society's business is undertaken on a discretionary basis. The Society is subject to Prudential Regulation Authority requirements for prudential management. No advice has been given. If in doubt as to the suitability of this product, you should seek independent advice. Registered Office: The Benenden Healthcare Society Limited, Holgate Park Drive, York, YO26 4GG. AD/HEALTHAD/BENE0455/SP6964/02.14
in association with
News headlines
EXPOSED A number of negative news headlines have attacked nutritional supplements over the last few months. Do they really reflect true harm or are they ignoring the benefits?
A
ccording to medical nutritionist Dr Sarah Brewer, the recent ‘bad press’ surrounding supplements is not all it seems. ‘Some of the headlines are based on animal studies that may have little relevance to us, or are observational studies that follow groups of people for a period of time and look for patterns. This approach often finds links things that are not really connected. ‘It’s also important to remember that nutritional supplements are not designed to cure or prevent disease, but to complement a diet that is not as good as it should be. Diet should come first, but the National Diet and Nutrition Surveys (NDNS) shows that significant numbers of the population do not get all the vitamins and mineral they need from their food. We asked Dr Brewer to comment specifically on some of the recent headlines...
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Did you know? The NDNS shows that, on average, we eat less than one portion of oily fish per week.
HE AL TH
“Are the headlines really showing the true picture?”
1
2
Vitamin D pills are ‘unnecessary’ for healthy older people According to this headline, the NHS could save millions by handing out fewer vitamin D prescriptions to over-50s because a new study suggested they do little to protect against brittle bone disease. What the story failed to take into account was that the old understanding that vitamin D was all about bone health has been turned on its head. Vitamin D is now known to have a many other functions, including roles in brain health, heart health as well as immunity.
In the UK, our bodies cannot synthesise vitamin D during autumn and winter months, or on cloudy spring/summer days. The World Health Organisation agrees there is strong evidence that an increased daily intake of vitamin D can improve health. Other studies suggest that vitamin D may strengthen muscles and bones to prevent falls and hip fractures. So the results of this new trial need to be weighed against the body of evidence. I for one will definitely continue to take them.
Herbal products contain contaminants This study tested herbal products on sale in Canada and North America. In the UK, the Traditional Herbal Registration scheme ensures that traditional herbal medicines are regulated by the MHRA – the same regulatory body that monitors the safety of pharmaceutical drugs. Licensed THR products are produced according to GMP standards which means the identity of the ingredients is confirmed during manufacture. This is a good reason not to buy cheap herbal products and the very reason why the Traditional Herbal Registration scheme was put in place in the UK.
3
Are Vitamin K pills a health fad too far? This headline is followed by the mantra that we should get all the nutrients we need from a healthy diet. However, ninety percent of our dietary vitamin K intake is in the form of vitamin K1, and just 10% in the form of K2 which is the most important for bone and heart health. Vitamin K2 may reduce the risk of coronary heart disease in older people, especially postmenopausal women. Researchers looking at dietary intakes of over 16,000 women aged 49–70 years found that every 10mcg increase in dietary vitamin K2 intake is associated with a 9% reduction in the risk of developing coronary heart disease.
4
Omega 3 may not boost the brain after all Omega 3 fish oils have benefits throughout the body, on heart, joint and brain function. The average fish intake in the UK is a third of a portion a week, and many people eat no fish at all, which is why many choose to take fish oil supplements. The link between long-chain omega-3s (DHA, EPA) and normal brain function is based on overwhelming scientific evidence. This new study looked at blood levels of omega 3s at the start of the study and tried to match these with memory skills over the following six years. It is impossible to draw any conclusions from this as so many other factors are involved in memory function. Even the authors said they did not recommend anyone to change their diet! LS
Spring 2014
Lifespan
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Live well to look
younger
How you look in your 40s, 50s and beyond is partly pre-determined by your genes, but lifestyle factors also play a vital role in holding back the visible signs of skin ageing, says Nichole Sweetsur
L
ifestyle factors, such as diet, exercise, sleep and stress, all take their toll on general wellbeing but can also affect skin health. Your skin is a vital organ – it helps to control your body temperature, makes vitamin D on exposure to sunlight and contains special nerve endings that can detect light touch, sustained pressure, cold, warmth or pain. Many people take their skin for granted, but a little bit of care will reward you with a softer, more youthful outer coat.
NUTRITION MATTERS
’While topical skincare is important, I believe that it is pointless spending lots of money on expensive creams if you don’t provide your skin with the key nutrients it needs to grow, repair and defend itself,’ says nutritional therapist Caroline Farrell. A balanced diet is key and there are some specific nutrients that will help to hold back the skin ageing process for longer. Caroline recommends, for example, that you increase your intake of the anti-ageing vitamin E by snacking on almonds or swapping peanut butter with almond butter. ’Vitamin E helps to boost skin elasticity and reduce wrinkling.’ Meanwhile, it is worth keeping levels of vitamin C topped up. That’s because vitamin C helps our body to make collagen, which gives skin a youthful bounce. A recent study published in the American Journal of Clinical Nutrition notes that women over 40 with the highest amounts of vitamin C in their diet are less likely to develop wrinkles than those with lower levels. Vitamin A, found in leafy greens, and foods such as tomatoes, broccoli and carrots, that are rich in B vitamins are also important for 20
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Super supplements • SOY ISOFLAVONES or phytoestrogens are especially useful for skin around the time of the menopause as they contain natural plant oestrogens. Oestrogen plays an important role • SELENIUM is a potent antioxidant that in collagen production, but our natural helps protect skin from UVA damage. levels of this hormone fall when • LYCOPENE is a carotenoid found in some menopause hits. So taking a supplement red fruit and vegetables. It has photocan be beneficial to help promote protective qualities and helps combat collagen synthesis and keep skin the damage done to skin by UV rays. smooth and firm. • OMEGA 3 is high in EPA, an essential fatty acid that blocks enzymes that break down collagen. It also helps to repair skin and keep it hydrated.
smooth healthy skin. Oily fish such as salmon and mackerel is another skin friendly food to put on the menu. It is rich in omega 3 fatty acids, which studies show can help in the war against wrinkles.
SLEEP BETTER
The term ‘beauty sleep’ is no myth. In fact new US research suggests that poor sleep patterns can interrupt the skin’s detox process that peaks at night-time. Known
as catabolysis, skin cells rid themselves of debris while we sleep and poor sleepers have been shown to have higher levels of wrinkles and reduced skin elasticity than those who sleep more soundly. Collagen production is also boosted by growth hormones, which are secreted during the deep sleep stage. If you feel the quality of your sleep could be better, good tactics include removing electronic devices from the bedroom,
WELLBEING
keeping the room as dark as possible and avoiding stimulants at bedtime. All worth a try if you are having trouble getting your eight hours a night.
MOVE MORE
Regular exercise has many skin benefits. ‘Exercise boosts circulation, which brings a glow to skin, making you look and feel great,’ enthuses Joslyn Thompson-Rule, a top personal trainer and founder of FitGirlAboutTown.com. ‘Sweating through exercise also helps to open up your pores, which in turn rids the skin of debris, but do cleanse your skin well afterwards to ensure the skin doesn’t become Drink gre clogged,’ she adds. en tea to give your skin Don’t get hung up on what type a springt of exercise is best, though. It’s im e boost - it contains more important to get moving chemicals thought and pick something you enjoy. to protec ‘Any exercise that suits your t skin fro m sun d a m lifestyle is good for your skin,’ a ge . says Joslyn.
T r y t his .
..
GET INTO A ROUTINE
A good daily skincare regime also plays a vital role in delaying lines and wrinkles. Skincare guru, Lesley Reynolds recommends looking for retinol and vitamin C in skin care products. ‘Retinol helps increase collagen and elastin production. Vitamin C helps reduce the damage caused by free radicals and the sun and helps cells to regenerate themselves,’ explains Lesley. Skin supplements can be helpful, too, if they contain omega 3 and antioxidants such as A, C and E (often available in a single tablet). Lesley also recommends vitamin B to keep skin well hydrated.
KEEP CLEANSING
Last but not least, getting the basics right is crucial for glowing skin. ‘Cleansing the skin properly is key to a good skincare routine and helps products to penetrate and work properly. Massaging in your moisturiser helps bring nutrients to the skin surface making it look smoother and younger.’ And of course, using a broad spectrum SPF every day is a must. ‘It is thought that 90 per cent of skin ageing is due to UV damage and 10 per cent is intrinsic, or down to genes. The sun is the single most damaging factor to the skin, along with smoking, alcohol and an unhealthy lifestyle,’ sums up Lesley. That sounds like good advice to us. LS Spring 2014
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Herb focus
Valerian Trouble nodding off? Try the gentle, soothing effects of valerian, suggests herbalist Simon Mills.
The facts GOOD FOR: Aiding sleep, relieving sleep disturbances
T
here are many species of valerian, but the one to look out for in herbal medicine is Valeriana officinalis which is native to Europe and Asia. The name comes from the Latin word valere, meaning “to be strong, powerful, healthy” and it has been used at least since the days of ancient Rome as a tonic and general cure-all for a wide range of ailments. Over the last 400 years, however, valerian has mostly been used as a natural sleep remedy and has become one of the most established plant medicines in Europe.
How does it work?
Surprisingly for such a well-known remedy there is no agreement about how it works, its active properties, or the extent to which these are affected by drying and storage. However clinical studies do confirm that valerian has sedative, anxiety -relieving and anti spasmodic properties making it a very useful sleep aid in the herbal medicine chest.
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WATCHPOINT: The effects of valerian may be increased by alcohol and excessive alcohol consumption should be avoided.
WHAT TO BUY: Valerian tablets differ in strength and quality so make sure you buy a registered traditional medicine.
What can it help?
SLEEP: Clinical research shows that valerian helps with insomnia and improves overall sleep quality, particularly in poor sleepers. In line with its traditional use as a tonic, it is especially good when sleep problems have been going on for a long time and are linked with wider fatigue. ANXIETY: There is enough evidence to support the use of valerian to help calm anxiety and nervous tension. In the past valerian was also used as a ‘pick-me-up’ for low mood and many modern practitioners recommend you use it when you are both tense and low in energy.
Are there any side effects?
With millions of medical prescriptions for valerian in Europe all the records confirm that valerian is well tolerated, with fewer side-effects than conventional medicines for insomnia or anxiety. There is very little evidence that valerian causes drowsiness, although it is best to avoid taking it before a long car drive.
How should I take it?
Given the confusion about valerian species it is extremely important that you choose a valerian product that has been registered as a medicine in the UK and Europe. Look for the THR logo that shows the valerian is registered as a Traditional Herbal Medicine and follow the instructions on the pack and patient information leaflet inside. LS
Why gardening is good for you Make the most of spring and get into the big outdoors for some unexpected health benefits...
I
f even the thought of being stuck indoors wearing sweaty lycra is enough to put you off going to the gym, listen to this - there is a great alternative on your doorstep. A few hours’ gardening provides the perfect green work-out. And the good news is you’ll not only burn calories, but also end up with beautiful borders.
DIG THIS
Vigorous activities, such as mowing, raking and hedge trimming, can use as much energy as any exercise machine and boost physical fitness and cardiovascular health. What’s more, developing a keen interest in gardening is thought to help you get and stay fit because we all want our plots to look good.
BUST STRESS
There are other great mental benefits too. Scientific research shows that gardening can help alleviate stress. That’s because looking after your garden and its design is completely up to you, which in turn is linked to increased self-esteem and a sense of achievement.
BOOST FITNESS
Gardening encourages greater physical activity, which in turn helps you to get fitter. So if the sun is shining what better incentive do you need for venturing into the garden and clearing up the lawn
and beds. Remember to begin gently, especially if you haven’t done any exercise for a while. It can also help to lift your mood by boosting levels of endorphins - the body’s own feel-good hormones.
NB You don’t need to be an expert gardener to reap the benefits- just get out there and enjoy pottering.
ning Your garde answered! questions
e your green spac a te a re c ave a Want to The RHS h y? v n e ill w neighbours m waiting to ingered tea -f n e re g ly estions and friend rdening qu a g r u o y ll a nd answer help you te top tips to u ail o y e e iv s g to . Plea em confidence h it w t ll lo a p c your .org.uk or dvice@rhs LTH’ gardeninga oting ‘HEA u q 0 0 0 8 0845 260 4pm). ys 10am – a d k e e w n (ope
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just £40 To enjoy .50* unlimite d persona gardenin lised g advice from the garden RHS, fre visits to e more th - so you an 150 g can exp ardens lore the whateve great ou r the sea tdoors son - an the RHS d more, from jus join t £40.5 0. Visit rhs .org.uk/ join/36 call 084 31 or 5 130 4 646 quo (open w ti ng 3631 eekdays 9am – 5 pm). L S
*Terms and Conditions: Membership prices and introductory membership offer is for new members and is 12 months’ membership for the price of 9 by Direct Debit. This price and offer are valid until 31.12.2014. For full T&Cs, visit rhs.org.uk/join/3631
Spring 2014
Lifespan
23
Fresh from your
garden... Grow your own summer berries for the best health benefits and the joy of picking crops for your own table Bursting with nutrients and fabulous anti-oxidant qualities, berries offer health-giving benefits and a truly delicious taste of summer too. But to get the most from every juicy spoonful you eat, we recommend growing your own soft fruit. Commercial growers tend to use pesticides and artificial fertilisers to maximise yields – when you ‘grow your own,’ you’ll have the freedom to cut out or reduce your use of chemicals, producing a more ‘natural’ crop. Getting active in the kitchen garden will give you a chance to exercise and reduce your stress levels too – both of which are widely recognised as wise precautions to take against developing cancer and cardiovascular disease.
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Please Quote Order Code HLTPP for FREE P&P. Lines open Mon-Fri 8.30am-6.30pm, Sat & Sun 9am-4pm. *Offer closes 30th April 2014
3
take
HE AL TH
ways to beat
menopausal niggles
Hot flushes, night sweats, low mood and fatigue can make life miserable, but there are ways to fight back. Here’s how…
1
THE SUPPLEMENTS
‘Evening primrose oil can help soothe dry skin, a common problem as oestrogen levels start to drop, while soy isoflavones, plant chemicals found in soya products, can reduce the number of hot flushes and night sweats,’ says Dr Sarah Brewer. ‘Women with the highest levels of probiotic bacteria in their gut benefit most,’ she adds. Probiotic bacteria convert isoflavones to a highly active compound known as equol that can help balance hormone levels. Consider an omega 3 fish oil supplement to help boost heart health, which can start to decline around the time of the menopause.
2 3 THE EXERCISE
‘When it comes to exercise the advice is much the same for every woman who wants to keep her body functioning at optimum levels during this time of upheaval,’ says Dawn Matthewman, personal trainer at Dan Roberts Elite. ‘First you need to be realistic yet committed to an activity schedule. Look at your timetable and book meetings with yourself - three 30-minute slots a week is a good goal to aim for to start with, working up to five slots as you get fitter,’ she adds. If you’re an exercise newby start by walking, cycling or jogging to develop your basic fitness level.
THE FOODS
‘A healthy, balanced diet based around starchy foods with plenty of fruit and veg and a little protein is the way to go and can help you avoid the midriff fat, which can pile on at the menopause,’ says dietitian Helen Bond. For a healthy heart opt for low saturated fat soya milk and tofu with a good selection of calciumrich foods (dairy products, green leafy veg and pulses) plus vitamin D from oily fish and eggs for strong bones. Wholegrain cereals, brown bread and wholemeal pasta are best for a steady flow of energy and to help ease mood swings. LS Spring 2014
Lifespan
25
Happy
couples
Y
ou’ll probably find that it won’t be long before another nutrient-rich ‘superfood’ hits the headlines. We’ve had bioflavonoid-rich blueberries, lycopene-rich tomatoes and selenium-rich brazil nuts, all of which have been shown to combat certain diseases. However, new research is emerging that shows there may be more health benefits when these foods are combined so creating the ‘super superfood’ if you like, and championing the idea that some foods are greater than the sum of their parts.
More than double
This is what’s known as ‘food synergy’, which has fast become the new buzzword in the world of nutrition. There are different types of food synergy, for example, the combination of certain nutrients that might be found in a single food (this could be a single fruit or vegetable or a calcium rich yoghurt fortified with vitamin D). Other types include the combination of two or more foods (such as the examples on the right) and the combination of foods found in certain dietary patterns (such as the Mediterranean and Japanese diets).
In combination
It’s not just about how food combinations provide added health benefits, but also how the chemistry of these combinations works to increase their bioavailability - how their nutrients work together to make them more readily absorbed by the body. By eating a varied diet you may well be combining synergistic foods without even realising. A lot of the research is in the early
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stages but as new studies come to light, showing how certain food pairings may help to alleviate all sorts of conditions, a better understanding of how food synergy can benefit health is starting to emerge. Including synergistic food combinations in your daily diet and ditching any nutrient-poor, processed foods and drinks is a way of making every mouthful count towards achieving optimal health.
If one is good, two is better when it comes to certain foods and nutrients. Robert Hobson goes in search of some perfect partners
NUTRITION
Pick your pairings
Try these food combinations so your meals pack an extra nutritional punch Cheese & egg for healthy bones In order to absorb calcium (found
Chickpeas & sweet peppers to protect against iron deficiency anaemia It’s thought
TRY THIS: Start your day the synergistic way with a cheese and chive omelette.
TRY THIS: Go for a simple vegetarian stew including chickpeas and sweet peppers for lunch (you could also add both ingredients to a salad).
Rosemary & beef for an antioxidant boost
Broccoli & buckwheat noodles to lower cholesterol
Salmon & sesame seeds for PMS Studies
TRY THIS: Make a broccoli and shiitake mushroom stir-fry served with Japanese (soba) noodles for supper.
TRY THIS: Roll salmon in sesame seeds before grilling.
in dairy foods) we need vitamin D (found in eggs and oily fish), so it seems logical to combine the two to ensure healthy bones and teeth.
Well-done meat cooked at high temperatures and exposed to an open flame (such as grilling or barbecuing) can produce heterocylic amines (HCAs). These compounds have been linked to increased risk of certain cancers, but research has shown that adding rosemary and other herbs while cooking can significantly reduce the formation of these compounds.
TRY THIS: Rub rosemary sprigs and a little olive oil over your steaks before you start grilling them.
Cooked tomatoes & olive oil for a healthy heart A recent study by the university of Barcelona found that by combining these two highly nutritious foods you could create a dish that contained 40 polyphenol antioxidants that together may help protect the heart against oxidative stress and reduce the risk of heart disease.
TRY THIS: Cover your pasta with a simple Mediterranean sauce of onion, garlic, tomatoes, olive oil and basil.
that we obtain 85 per cent of our iron from non-meat sources such as cereals, bread, fruit and vegetables. Vitamin C helps to absorb more of the iron from these sources, which in turn helps protect against iron deficiency anaemia, symptoms of which include tiredness and fatigue.
Research shows that a combination of the antioxidants vitamin C (found in fruits and vegetables) and rutin (found in buckwheat) may help to reduce LDL (bad) cholesterol, which in turn could improve heart health.
Did you know ? Red win
e helps th e body to absorb vitamin E so why n ot accom pany your glas s with a h andful of almon ds .
have shown how the combination of vitamin D (found in oily fish) and calcium (found in sesame seeds) may help to alleviate the symptoms associated with PMS, such as mood swings and irritability.
Milk & banana for a post workout boost It’s not uncommon for people, especially those with type 2 diabetes to experience low blood sugar after a workout as a result of glucose (sugar) usage. Bananas provide a quick source of carbohydrate whilst the protein in skimmed milk prevents blood sugar rising too fast.
TRY THIS: Try combining skimmed milk, banana and a little peanut butter to help balance blood sugar levels post workout.
Oily fish & wine to give your omega more oomph Research from Italy has shown how the heart-healthy polyphenol antioxidants found in wine may increase the absorption of omega 3 fatty acids found in oily fish, such as salmon, trout and sardines.
TRY THIS: Combine sherry, soy sauce and sesame oil as a marinade for salmon.
Spring 2014
LS
Lifespan
27
Arthritis the positive approach Conditions such as arthritis can make it hard to be as active as you’d like with your family. But positive thinking can mean playtime becomes about what you can rather than can’t do.
More Info This article first appered in Inspire magazine from Arthritis Care. If you’d like more info on arthritis or to download factsheets, visit www.arthritiscare.org.uk
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WELLBEING
W
hether playing football with the grandkids or baking cakes for a birthday party, many people who live with arthritis find they have days when certain physical activities are simply beyond their capabilities. ‘Many of the patients I see feel very guilty about this,’ says occupational therapist Angela Jacklin who specialises in rheumatology. ‘A big part of my job is to help them “reframe” those feelings so that they start to see the situation in terms of positives rather than negatives. Having the undivided attention of their
WITH YOUNGER CHILDREN… GET BAKING ‘Fairy or cornflake cakes are simple – and fun – to make, and
you don’t need lots of fiddly ingredients (which can be tricky with less-than-nimble fingers). Sit together at the kitchen table as your little one measures and stirs under your supervision. Don’t worry about the results – it’s the making that’s the fun bit!
COLLECT A COLLAGE Ask your grand child or child to bring home some leaves, flowers or twigs after an outing with friends so you can create a pretty collage or special cards together. Add a sprinkle of glitter for good measure – irresistible.
parents or grandparents is the most important factor in spending time with them, regardless of the activity.’ The key to spending quality playtime with loved ones, says Angela, is to think flexibly. ‘When people with arthritis are what we call “in flare”, it’s important they stay as open to change and to remain as positive as possible,’ she says. ‘If you have arthritis you don’t need to write- off the day. Focus instead on what you can all enjoy together. It can be very frustrating but, ultimately, you control how you choose to react to your circumstances.
“Play to your strengths...” WITH OLDER CHILDREN…
keep on the MOVE
TRY FOOTIE You may not be able to play, but your child or grandchild will get almost as much pleasure from the fact you’re watching from the sideline as playing with you. Take a folding chair or stool so you can sit down comfortably if it’s a full game or, if it’s just the two of you, encourage them to practise shooting at goal while you watch.
Ideally, you need to put the joint through its full range of movement daily, but without creating pain – if it hurts, stop. You should never push though pain
GO SWIMING If you’re able to get into the pool, gently wading or walking in the water is a great way to stay mobile if you’d rather not swim with the children. (see, left, for benefits of staying physically active).
BOOK TIME Revisit old favourites or listen to audio books together. Take it in turns to make up poems or stories.
Take five or six minutes to loosen up the main joints of the body every morning. Start at the top and work down – so gently turn you head from side to side, swing your arms, do simple lower spine twists, swing your legs from the hip and knee and rotate the ankles. Do it gently – and get your children to copy you to make it a fun way to start the day. Gentle yoga stretches are also useful, although take expert advice to ensureyou do the moves. It all helps to get the synovial fluid sloshing around the joints – which keeps them nourished and flexible. Think little and often rather than boom or bust. Walking is ideal - it lifts your mood and is a low-impact, weight-bearing exercise. Try an aqua-aerobics class – again, it’s fun with older children.
DO GARDENING Potting-on plants together is a lovely way to get outdoors and be creative – and is something you can do sitting on a bench or fold-down chair as your older child or teenager does the hard work. BOOK TIME Revisit old favourites or listen
to audio books together. Take it in turns to make up poems or stories.
CREATE A HOME CINEMA Build up
a collection of best-loved DVDs, stock up on treats and have a cosy cuddle on the sofa. It never fails!
SET UP A DIY PLAYGROUND If your garden is big enough, think about setting up a swing and slide – even a simple rope swing will do – for the days you can’t make it to the park. Spring 2014
LS
Lifespan
29
Beat those
memory
blips
Say good-bye to ‘senior moments’ with Dr Sarah Brewer’s top memory-boosting tips
Y
our memory is a personal storehouse of information including learned facts and emotional events. As you get older, however, it is natural for memory to become less like a filing cabinet and more like a sieve facts get harder to store and retrieve. That’s because as we age our brain cells die at an increasing rate, and connections between remaining brain cells are pruned away due to lack of use. However, all is not lost, as there is plenty you can do to keep your memory sharp. Following a healthy diet and lifestyle can help reduce hardening and furring up of the arteries supplying blood, oxygen and nutrients to the brain while brain challenging activities can enhance your internal recall processes (see Challenge it).
EAT WELL
The brain loves a wholefood diet with plenty of fresh fruit, vegetables, wholegrain cereals and fish. Making time for breakfast can also help. The reason? Eating cereal at breakfast has been found to improve memory in healthy adults, increasing the speed at which new information can be recalled, and improving concentration and mental performance. This is partly because it boosts glucose levels at a crucial time of the day, and partly because fortified breakfast cereals are a good source of vitamin B1 (thiamin), which improves mood and clarity of thought
DRINK WITH CARE
Alcohol affects the release of the brain chemicals glutamate and GABA. This in turn blocks the brain’s ability to form new memories, especially for facts such as names or phone numbers and events. 30
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Alcohol also reduces your ability to retrieve previously formed memories. Women should stick to 14 units of alcohol a week (no more than three a day) and men 21 units a week (no more than four a day).
STOP SMOKING
If you are still smoking now’s the time to stop. Although nicotine can enhance memory in non-smokers, it has the opposite effect in those who smoke. In fact, just thinking about smoking can impair thought processes, as the urge tends to over-ride other thought processing. And, in the long-term, smoking reduces blood flow to the brain which can increase the risk of developing dementia.
KEEP FIT
CHALLENGE IT…
The best memory-enhancing activities are those that take you out of your comfort zone, challenging you to use and develop new brain pathways. They can be anything as long as they are challenging and enjoyable. Examples include learning a foreign language, doing the cryptic crossword, or learning to play a new instrument or sport. Read on for more ideas to get you thinking sharp.
Try ‘Chunking’ It makes more efficient
use of short-term memory by dividing information into mind-sized chunks of no more than seven items. If you have a long list of facts to remember, divide them into related groups just as you would divide your shopping list into fruit, vegetables, meat, fish, dairy, drinks and household items.
Regular aerobic exercise - that’s any activity that gets you slightly sweaty and breathless but not so intense that you can’t chat to a friend - boosts blood flow to the brain helping the area associated with memory, the hippocampus, to flourish. It also improves the consolidation of information into long-term memories. Good options include brisk walking, jogging or running, swimming and dancing. You should aim for at last 30 minutes of activity most days of the week.
Relate facts to each other This technique grafts new pieces of information onto those you already know. For example, you might remember that the dose for one supplement is twice that of another one you take.
SLEEP WELL
Repetition A computer stores and retrieves information after just one input, but the human brain needs several rehearsals for facts to stick. Around 20 minutes is the optimum time for initially learning new facts. Spend a few minutes revising them on consecutive days. You will forget more slowly, and remember for longer, after each revision.
Make sure you get sufficient sleep. Some types of spatial memory are only laid down if learning is followed by a period of sleep. And scientific research now shows that as well as consolidating information, the brain is also organising memories and picking out the most salient information during those quiet night time hours.
Make sense of information
Remembering a complex sequence of instructions, such as how to programme the digital TV recorder, is much easier when you understand, or can visualise, what each step is designed to achieve.
HE AL TH
Supplementary
benefits B group vitamins are important for healthy thought processes and memory. A growing body of evidence suggests that good intakes of B vitamins, especially B6, B12 and folic acid may decrease the risk of dementia. Phosphatidylserine appears to act as a memory and thought enhancer. It may also improve cognitive functions in older people, including learning, recall, recognition and concentration. Ginkgo biloba leaf extracts improve blood flow to the brain and may improve memory, concentration and though processes in some people. Isoflavones may help as oestrogen is important for brain function and they have been shown to help memory in older women. LS
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6
fun ways to benefit your heart ...and one is chocolate!
Taking care of your heart doesn’t have to be hard work. By Susannah Hickling, Reader’s Digest Health Editor
1
HAVE TWO NICE CUPS OF TEA
Green is better than black, but any tea is good. A Dutch study found that only 2.4 per cent of healthy Rotterdam residents who drank two or more cups of tea a day had a heart attack within six years. That compared with 4.1 per cent of non-tea drinkers.
2
LUXURIATE IN BED Getting the right amount of sleep will help keep your ticker tickety-boo. Too little (less than seven hours) and you have a slightly higher risk of heart disease, according to a Harvard study of 70,000 women. But too much is bad for you as well—the same study found that women who slumbered for more than nine hours also had an increased risk.
3
GET ON YOUR BIKE German researchers asked 100 men with mild chest pain, or angina, to either exercise for 20 minutes a day on a stationary bike or have an artery-clearing procedure called angioplasty. A year later, only six of the bikers had had a heart attack, stroke or other problem, compared with 21 men who underwent the angioplasty. Do talk to your doctor, though, before embarking on a fitness kick if you have angina.
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4
HAVE MORE SEX It counts as
physical activity, which is, of course, good for the heart. Maybe that’s why University of Bristol researchers found that men who do it at least twice a week are less likely to have a stroke or any other cardiovascular problem. And it’s good for women too. What’s not to like?
5
INDULGE IN DARK CHOCOLATE The good news from several studies is that savouring dark chocolate several times a week benefits your heart. This effect is probably down to compounds called flavonoids, which help the arteries stay flexible. Go for 70 per cent cocoa content and avoid the more fatty milk chocolate—it could raise cholesterol.
6
RAISE A GLASS A study in the Journal of Agricultural and Food Chemistry found that men who drank one beer a day for a month lowered their cholesterol, increased their blood levels of hearthealthy antioxidants and reduced their fibrinogen, a protein that contributes to blood clots. And red wine is even better—it’s up to ten times higher in flavonoids. LS
DISCOVER MORE: Read Susannah Hickling’s column every month in Reader’s Digest, where you’ll also find great health features on everything from medical breakthroughs to alternative treatments that really work. Subscribe to Readers Digest for only £19.99. Call 0800 012 1810* and quote 6886.
Lines open Monday to Friday, 9am to 5.30pm, closed between 1pm and 2pm.
Q&As
ask
THE EXPERTS From lowering cholesterol to boosting bone health, our experts are here to advise
THE GP: Dr Rob Hicks
THE LIFECOACH:
THE NUTRITIONIST:
is a practising GP as well as medical editor for BBC Online health sites and the Classic FM radio doctor.
Cunningham is an expert lifecoach and writer specialising in psychology, health and wellbeing.
Angela Dowden is a registered nutritionist with a degree in Food Science and writes regularly for newspapers and magazines.
Eve Menezes
RETIREMENT DILEMMA
Q
My husband and I are now both retired and it’s a bit of a shock to the system being around one another all the time! Any tips?
EVE MENEZES CUNNINGHAM: You’re not alone. Recognising that retirement is simply another transition for you to navigate means you can be more resourceful rather than unconsciously reacting to the stresses it’s placing on you both. You may want to start by tuning into your own feelings about the situation. If the house is too crowded,
CHOLESTEROL LOW
Q
A cholesterol test showed my levels are a bit high, but thankfully they don’t quite warrant medication. Is there anything I can do?
perhaps you can go for a walk and just ask yourself, what would work for you? When you are clearer about what you want, encourage your husband to think about when he’s happiest and when things are strained. Maybe you’re on the same page but even if he’s enjoying the time together, he may pick up on the fact that it’s not working for you.
ANGELA DOWDEN: There’s a lot that can be done to reduce a modestly increased cholesterol level through modifying your diet rather than taking medications. I recommend you include the following four foods in your daily diet: plant sterols or stanols (from fortified foods or supplements), porridge oats, unsalted nuts (of all kinds including peanuts), and beans (especially soya bean products like soya milk, edamame beans and tofu.)
BOOST FOR BONES
Q
Super s terol
s
Plant ste rols have a great impact a s they w ork to actively lower ch o le sterol by block ing its up take from the gut .
I am confined to a wheel chair so can’t do much exercise. What can I do to strengthen my bones?
DR ROB HICKS: Being in a wheelchair increases the risk of osteoporosis so resistance exercises, such as lifting weights, are important. Just how possible it is to perform these kinds of exercise depends on your individual circumstances. Calcium is vital for bone strength and is readily available in dairy products, ideally low-fat versions. Vitamin D is needed for
calcium absorption and is made in the skin in response to UV light exposure – ten to 15 minutes a day during the summer months is often recommended. Magnesium contributes to good bone structure and is found in green leafy vegetables. Sometimes medication to help maintain bone strength can help, so ask your doctor if this might be a good idea for you. Spring 2014
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Q&As
ask
THE EXPERTS continued...
ORGANIC OR NOT?
Q
I’ve never bought organic food because it’s usually more expensive. Is it worth paying the extra, and if so, why?
ANGELA DOWDEN: Organic sales have slumped since 2008, with many shoppers deciding it’s not worth paying more for chemical-free food. I tend to agree with them - it is better to focus on eating plenty of fruit and veg rather than worrying about if it’s organic or not. If you do feel you can justify the cost, you’ll be reducing your pesticide exposure, but according to the latest research, two thirds of food samples tested in 2012 were without any detectable pesticide residues so this benefit is likely to be marginal. You
NOT SO MINTY FRESH
WEIGHT LOSS SUPPORT
Q
Q
Although I brush my teeth twice a day and frequently chew mints and gum, I have really bad breath. It’s so embarrassing – what’s wrong?
DR ROB HICKS: A visit to the dentist should be the first step because gum disease and tooth decay are common causes of bad breath. It’s a good idea to clean your tongue everyday too as bacteria can build up there. Gently use a tongue scraper, or the backs of some tooth brushes are designed for this purpose. Remember to floss daily too. Smoking causes bad breath so if you are a smoker, now’s the time to give up. Stronglyflavoured foods are another trigger so it may be worth giving them a miss for a while to see if they are responsible. Cutting down on alcohol and coffee may also help as can increasing your fluid intake to avoid a dry mouth - a common cause of bad breath. Finally check the information leaflet of any medication to see if bad breath is a listed side effect. Don’t stop taking your medication though without first talking to your doctor. 34
may find organic foods have more flavour and you’ll also be ensuring higher welfare standards when you buy organic animal products. However, if you can’t afford organic meat and eggs, but opt for free range and higher welfare ranges, you’ll still be doing some good. At the end of the day it really does depend on your priorities, but there are no compelling reasons to buy organic if it’s financially difficult for you to do so. Organic foods have not been shown to be any more nutritious either so you don’t need to worry on that score.
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Spring 2014
I am trying to lose weight – something I’ve tried to do hundreds of times before. I’m determined to succeed but my husband keeps telling me there’s no point. How can I get him to be more supportive?
EVE MENEZES CUNNINGHAM: The only person you can ever change is yourself. On the plus side, by doing so, loved ones will adapt as you set new boundaries, letting them know that even if you’ve accepted certain treatment in the past, you won’t anymore. I imagine it hurts your feelings when he says there is no point and, potentially, leaves you seeking comfort from food? This isn’t to put the blame on him but to encourage you to notice your own triggers and responses. There may be some Purple Elephant syndrome going on, too. When someone says something mean like ‘You’re such a purple elephant,’ we might think, ‘How strange. Something must be going on for them…’ (We know we’re not a purple elephant so never take this personally). If
the words ring true for us, they carry more sting. Try saying, ‘When you say there’s no point, I feel unsupported. I’d appreciate your support but if you can’t do that, let’s just change the subject.’
Write in
Do you have a question to ask one of our panel? Simply email us at asktheexperts@healthspan.co.uk
We regret that no personal correspondence is possible but your question may be featured in a future issue. The information provided is for general information only and should not be treated as a substitute for the medical advice of your own doctor or other health care professional. Always seek medical advice before taking supplements, changing diet, or embarking on a new exercise regime, particularly if you have a medical condition or are already taking medication. LS
NUTRITION
Supplement know how
How and when to take supplements is as important as their ingredients.
P
roduct labels list the nutrients and active ingredients contained in supplements. But what about the information that isn’t included on the label? For example: when should you take them and should they be taken before, with or after food? Can you crush tablets and is it ok to keep them in your bathroom cabinet? Should you always stick to the instrutions and best before date? This information is important as it can impact on how effective the supplement is and whether it is suitable for you.
WHEN SHOULD I TAKE THEM?
Most supplements are best taken immediately after food, to take advantage of secreted stomach acids (just a few bites will do). If you have not eaten for more than 20 minutes, wait until you have a snack/juice before taking them. One-a-day vitamin and mineral supplements are usually best taken after your evening meal as repair processes are greatest at night. However, if a dose consists of two or more tablets, spreading them throughout the day is best to maximise absorption and even our blood levels.
over the kettle, can cause the nutrients in supplements to start breaking down. This is becoming less of a problem with packaging innovations such as foil-sealed blister packs. This help to reduce the amount of moisture that comes into contact with your supplement - keeping them fresher for longer.
SHOULD I STICK TO THE SELL BY DATE?
Throw away supplements that are past their ‘best before’ date, as they will no l onger provide the same benefits and may even be rancid (especially if they contain oils). Reputable companies will generally supply supplements with a shelf-life of two years.
WHAT IF I HAVE TROUBLE SWALLOWING THEM?
Some tablets need to be quite large to supply adequate amounts of the nutrients. Many supplement companies offer different delivery systems such as liquids, soluble/chewable tablets and tasty bars, milkshakes or soups. So, if you are finding them too big to swallow, there are alternatives you can try.
WHERE SHOULD I STORE THEM?
Supplements should normally be stored in a cool, dry place out of sight and reach of children. That’s because hot, humid places, such as the bathroom cabinet or a cupboard
Top tips Polyphenols found in tea, coffee and cocoa bind iron and other minerals to reduce their absorption. Coffee for example can reduce iron absorption by up to 60 per cent. Do not exceed the manufacturer’s recommended daily intake of any supplement. Check before taking supplements if you are pregnant, or planning to be, or if breastfeeding. Always check with a pharmacist before combining supplements with any prescribed medicines. B vitamins and vitamin C are water-soluble which means that they remain in the body for a short time only. So it’s even more important to remember to take them everyday. Spring 2014
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Healthspan customer the best of health – joy en to u yo nt wa t jus n’t do We od health to good use… go at th t pu u yo lp he to nt wa we
A
s our Heroes of 2014 train through the spring for a variety of challenges, we’re taking the opportunity to look at the stories of some ladies we helped with their events last year. We hope you find their stories as inspiring as we do and encourage you to apply for an award if you would like some help towards your own active fundraising event.
“My My next marathon will be in 2015... I’ll be 80!” Supergran Ruth made the news in the North East in 2013 as she completed yet another London Marathon before hopping on the coach back home. Ruth wrote to us about her year: ON THE RUN “Thank you for your support this year. As you know I did the London Marathon in April for the fourth time. I’ve done lots of runs and raised thousands of pounds for charity and have never had any help with my expenses so was really touched when you offered to help with my hotel and travel costs - in fact I thought it was a wind-up! I may not do the London Marathon in 2014 but will do my best to do it next year
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(2015) as this will be my 80th year, all going well. OILING THE JOINTS I have been taking cod liver oil capsules (one-a-day) and glucosamine and until now have been in really good health. I was in the news as well for completing the Great North Run raising money for a children’s cancer charity. Again, many, many thanks, Ruth.”
RE AL LIFE
“Trek to Everest” Congratulations to Nicola who completed her trek to Everest base camp in November. In the very first round of applications for Customer Heroes back in 2012 we heard from Nicola, now 59, from Surrey. FOLLOWING FOOTSTEPS Nicola was raising money for the Brain Tumour Charity and her motivation for doing so could not be stronger. Nicola’s daughter, Lettie, was diagnosed with a malignant tumour and passed away two years ago at the age of just 31. Nicola describes Lettie as ‘an adventure bunnie’. “Following her diagnosis, Lettie was determined to pack in as much as she could she climbed Macchu Picchu, motorbiked in Australia, trekked through jungles, skydived and climbed glaciers. After she died, I wanted to see if I could follow in her footsteps. She would have climbed Everest but the effect the altitude would have had prevented it.” Part of Nicola’s trek saw her scatter some of Lettie’s ashes near Base Camp at Kala Patar (5,600m).
Great Wall trek
Anne, 64, travelled to China to complete a six-day trek along the Great Wall of China to raise money for the Make-A-Wish foundation: a charity devoted to granting magical wishes to children and young people aged from 3 to 17 living with a life-threatening condition.
A MOUNTAIN TO CLIMB Nicola, who hates flying, flew into Kathmandu and drove for nine hours to her starting point. She walked alone for the first week, before joining up with a larger group to complete the three-week round trip to Everest Base Camp, which is 5,365m above sea level - that’s four times higher than Ben Nevis and yet still 3,500m short of the summit: a particularly dangerous and specialist climb that Nicola didn’t attempt. “I wanted to raise money for the charity, but also to do anything I could to support brain tumour research and campaigns like HeadSmart (www.headsmart.org.uk), which wants to educate people about signs to look out for in a brain tumour. Looking back, it’s clear that Lettie showed symptoms as a teenager but it was only later, when it was too late, that she was properly diagnosed.” Brain cancer research only attracts two per cent of research funding and yet it kills more young people than any other cancer. HERE TO HELP Her Customer Hero award helped her with the deposit for the trek and to purchase some specialist clothing to tackle some of the extreme temperatures she encountered along the way. Nicola takes omega 3 and evening primrose oil supplements following recommendations from a friend who is a nutritionist. LS
Remember Dee? You may remember Dee from last year who was attempting a 10k run in every city in the UK (there are 69 of them!) in 69 weeks. December saw her finish her epic challenge for which we congratulate her some of our staff were honoured to run with her earlier in the year. She has raised over £10,000.
Feeling inspired? The next round of applications will end on 31st March 2014. You can apply for up to £500 to help you cover the costs of taking part in an active event for charity.
Full details can be found on the link below, as well as a link to an online application form and downloadable version to print and complete.
For all the latest news about the Healthspan Heroes scheme, all our award winners and to apply online, please visit:
www.healthspan.co.uk/customer-heroes Spring 2014
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RE AL LIFE
ME & MY HEALTH
MARISA BERENSON
In our series on the health secrets of the stars, Marisa Berenson speaks to Eva Gizowska Marisa Berenson is a former fashion model and actress, dubbed the ‘it girl of the 70s’. She has worked with leading photographers including David Bailey and Steven Meisel. She is currently making her mark on the beauty world with the Marisa Berenson Spa range, available at Sofitel Luxury Hotels worldwide – www.sofitelstjames.com.
Do you exercise? Yes, I try and do at least 15–30 minutes exercise every day, even if it’s just stretching in my hotel room. Do you sleep well? It depends on my travel schedule. When I’m jetlagged it can be more difficult to fall asleep. So, I either meditate or, just take ten slow, deep breaths before bed. This helps me to drift off better. Do you follow a healthy diet? I don’t eat dairy, wheat, salt or sugar. I used to be vegetarian, but not any more. I eat mainly organic vegetables, raw foods, salads, beans, pulses and whole grains such as amaranth and quinoa, fruit and fresh fish. I also make my own gluten free bread and cakes.
Are you a fan of alternative therapies? I believe in a holistic approach to health. I also have a weekly massage. When I’m in Marrakech I go to the local Hammam. I always feel so energized afterwards.
What do you do to relax? My favourite thing to do after a long day is to get into bed, with a tray of healthy snacks and watch a good movie. I also meditate every day. I first learned to meditate when I was twenty, in India, with the Maharishi Mahesh Yogi. The Beatles and the Beach boys were also there.
Do you take supplements? I’ve had the same holistic doctor for over 40 years. He prescribes different supplements depending on what I need at the time.
What’s your top beauty secret? It’s my Fabulous Oil from my new Soin Sublime range. It contains extract of prickly pear, a cactus flower that only blooms once a year, that is renowned for its anti-ageing and rejuvenating properties. LS
What exercise do you do? “I do a mixture of yoga, Pilates and general body conditioning, using little weights. ”
What is your favourite food? “Italian pasta ...but I only eat the gluten free variety!”
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E X P E R T
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