Lifespan Nutrition magazine Autumn 2014

The UK’s leading health magazine

Autumn‘14

BEAT THE WINTER BLUES

Gut problems Dr Hilary Jones explains all

What’s

?

healthy

...IT’S NOT ALWAYS WHAT YOU THINK

VITAMIN THIEVES:

who’s stealing your nutrients?

Meet our experts We aim to provide the most well-researched advice on health and nutrition matters with the help of our experts…

Dr Dawn Harper

CONTRIBUTORS THIS ISSUE: Angela Dowden is a registered nutritionist. She has a degree in Food Science and writes for magazines and newspapers.

is a GP who specialises in preventative,

women’s and family health. She regularly appears on TV, most recently on Channel 4’s Embarrassing Bodies.

On page 10 she looks at some common health misconceptions

“We’re bombarded by well-meaning health advice every day, much of which is sensible - but there is more to the story.”

Dr Sarah Brewer

has worked as a GP and hospital doctor. She now specialises in nutritional medicine and is an award-winning health writer.

On page 22 she examines how certain lifetyle factors, foods and medication can deplete nutrients “In many cases a replenishing supplement or a tweak to your diet is all that is needed.”

Eva Gizowska is a health journalist. She writes regularly in women’s magazines and national newspapers.

Dr Rob Hicks is a practicing 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 for the NHS.

Sally Brown is a psychotherapist and health and lifestyle writer, working for national newspapers and magazines.

Eve Menezes Cunningham is an expert lifecoach and writer, specialising in psychology, health and wellbeing.

Dr Hilary Jones

qualified as a doctor in 1976.

He is now best known as an expert on breakfast TV and BBC Radio 2.

On page 28 he explains all about tummy troubles and how to avoid them “A good digestive

system is essential for good health and we should care for it as we age.

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

Health advice you can trust We are inundated with so much well-meaning health advice from day to day that at times it can feel overwhelming. But should we always believe what we read and hear? And what should we do when the latest science ‘debunks’ previous recommendations? At Lifespan, we try and stay ahead of the game, using a great panel of experts to offer advice based on the most up-to-date research. To help shed some light on the matter, GP Dr Dawn Harper explains on page 10 why some of our daily health habits might not be as good for us as we originally thought. Reading her feature certainly changed my daily health routine!

Now that winter is on its way, it’s time to turn our thoughts to the health problems that can affect us all at this time of year. If you are one of the many sufferers of Seasonal Affective Disorder, psychotherapist Sally Brown’s tips on page 14 are a must-read. Nutritionist Robert Hobson’s article on page 30 also offers plenty of inspiration if you’re looking for ways to include more immune-boosting foods in your winter diet - and aren’t we all.

As this our last issue of the year, I would like to wish you the best for the coming months from us all at Lifespan. We’ll be back in early 2015.

Wishing you the best of health

The UK’s leading supplement magazine

Emily Edwards, Editor

Editor: Emily Edwards Contributing editor: Jane Garton Magazine design: James Colmer Jim Kelly Production manager: Tom Craik

now aVaiLabLe on YoUR tabLet Visit Apple newsstand or issuu.com and search for ‘lifespan’ to download for free

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22

Contents A U T U M N 2 014

REGUL ARS

ON THE COVER

6

In the know News, views, research

9

Letters Your chance to have your say

17

Supplement focus Turmeric

34

Herb focus Rhodiola

35

Ask the experts The answers to your questions on health, diet and supplements

24

Take 3‌ Ways to weatherproof your skin

HE AL TH 10

Health advice - the good and the bad Why it could be time to reconsider what constitutes a healthy lifestyle

13

Arthritis: are you at risk? The myths about joint health uncovered

20

Gut Feelings The causes and the cures for digestive problems

28

Fast fixes for hot flushes Expert tips to beat the heat

WELLBEING 14

Don’t get SAD Ways to beat the winter blues

26

Keep fit for winter No need to hibernate with these seasonal tips

NUTRITION 18

Vitamin D: the latest research How the benefits of this wonder vitamin are stacking up

22

Nutrient thieves Surprising reasons your nutrient levels could be low

30

Eating for immunity Give your diet a flu-fighting boost

RE AL LIFE 32

Healthspan Heroes You become the heroes

38

Me & My Health With Sian Lloyd

in the

JOINT ACTION Suffering from osteoarthritis? A glucosamine plus chondroitin supplement could help, according to a recent comprehensive review of evidence from Italian researchers. They found that the combination delays the progress of osteoarthritis, restores joint mobility and alleviates pain. Best of all it comes side-effect free.

NEWS • VIEWS • RESEARCH Our leading health journalists look behind the headlines Sun down Good levels of vitamin D are essential for healthy bones throughout life. The main source is the action of sunlight on skin, although foods such as oily fish contain small quantities. But, as winter comes and the sun gets lower in the sky vitamin D production starts to wane.

The simple answer is to take a supplement. This is especially important if you are over-65 or don’t get much sun.

Q

tips

CoQ10, a naturally occurring substance found in our body’s cells and foods such as meat, liver and kidneys, plays a key role in helping cells to produce energy.

Peak production occurs in our mid-20s but as we get older we depend more on dietary sources.

Studies suggest it may be useful in heart-related conditions thanks to its anti-clotting and antioxidant properties.

LISTEN TO THIS… Researchers from Aristotle University, Thessaloniki, Greece, have discovered that a course of probiotics can promote ‘thick lustrous skin and hair’. So far studies have been carried out in animals. But the hope is benefits will translate to humans in the not too distant future.

Back to back

It’s National Back Care Awareness Week (October 6th-10th).

This year it’s all about how to keep your back healthy in the office.

Follow these tips to keep your spine in line:

1. Stand don’t sit 2. Stretch your back

at least every half hour

3. Use headsets

for phone calls and stop straining those neck muscles

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Autumn 2014

4.

Set your workstation just right

5. Take regular breaks,

especially if you work long hours

6.

If pain strikes try Devil’s Claw to bring relief

Visit:

backcare.or g.uk to find out m ore about how to look af ter your back

NEWS & VIEWS

Top tip…

CRANBERRY CALL Cranberries have long been thought to help protect against urinary tract infections (UTIs).

And the results of a US randomised controlled trial provide the scientific backing for this.

Cranberries contain a unique cocktail of plant compounds called polyphenols, which the researchers found had antioxidant properties and also stopped bacteria from sticking to the walls of the urinary tract.

…Don’t bin those onion skins. They are full of nutrients such as fibre and the plant compound, quercitin. Add them to stocks, stews and casseroles while cooking to gain the nutritional benefits. But they are not for eating so remember to fork them out.

50% …that’s how much more vitamin C rosehips contain than oranges. And that’s not all. They are also rich in plant compounds called polyphenols. Both these nutrients are well-known immune boosters. So give them a try to help protect against the inevitable slew of winter ills.

GO GARLIC High blood pressure is a well-known risk factor for heart disease.

And now, according to a review carried out by an international group of scientists, garlic could hold the key to keeping it in check.

The reason? It contains a wealth of bioactive compounds with a range of actions that can help to bring down the pressure.

If the smell of garlic puts you off look out for odour-controlled tablets.

Do this…

wear pink on 24th october and help make this year’s Breast Cancer Campaign’s annual awareness day the biggest and best yet. Visit wearitpink.org to find out more.

Winter wonders

ZINC A daily dose of zinc can shorten the duration of a cold by as much as 42 per cent.

‘Tis the season of sniffles and sneezes. Keep them at bay with our pick of the best protective supplements.

PELARGONIUM

ECHINACEA

EUCALYPTUS

ELDERFLOWER

This lovely geranium has been shown to cut the length of upper respiratory tract infections such as acute bronchitis, sinusitis and common colds as well as reducing the severity of symptoms such as coughs, sore throats and runny noses. Take at the first sign of symptoms.

Containing natural substances and antibiotic properties, Echinacea helps destroy bacteria and viruses. It works by stimulating the production of white blood cells whose job it is to fight infection. Take at the first hint of a sniffle to give your body extra protection in winter.

Eucalyptus essential oil can help loosen mucus and ease congestion.

Add three to four drops to a bowl of steaming water, cover your head and the bowl with a towel and inhale.

A tried and trusted age-old remedy for colds. You can try it on its own or combine it with peppermint for an extra boost. Simply put a teaspoon or teabag of each in your favourite mug and top with boiling water, infuse for five minutes, strain and sip before going to bed.

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NEWS & VIEWS

MSM ...your hair’s best friend?

You may think of MSM – aka methylsulphonylmethane as a supplement for joints but it could also help boost hair growth. The reason? MSM contains sulphur, which is needed for two essential proteins, collagen and keratin.

The jury is still out, but some experts also claim it helps to increase the growing phase of the hair growth cycle.

DOWN THE PRIMROSE PATH Omega-6 fatty acids are generally thought to trigger inflammation. But evening primrose oil, a rich source of omega 6s, is an exception.

Numerous studies suggest it inhibits the inflammatory response found in conditions such as eczema, asthma, rheumatoid arthritis, pre-menstrual as well as menopausal symptoms.

Make it a multivit We all know that a good, healthy balanced diet is the best source of nutrients. But if your diet is less than perfect, a high-quality multivitamin and mineral supplement can help to fill any gaps, offering complete nutrition insurance. If any of the following sound familiar you might benefit:

You’re a meal misser You don’t get your 5-a-day You’re on a diet You’re vegetarian Your nutrition needs have changed You’re suffering from a chronic health condition

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Autumn 2014

Fill your garden with Birds & Bees To help you support the birds in your garden this autumn, we are giving away 100g of mealworms (RRP £4.49) absolutely FREE when you buy Essential Mix 2.5Kg £6.99 with Autumn Winter Booster 2.5kg £6.99. It’s a complete menu for all the birds in your garden. You’ll also be helping our British Wildlife, because Birds and Bees have committed to planting 1 square ft. of wildflower meadow for every new customer who joins them!

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LETTERS

You say...

We love hearing your thoughts and views so get writing

Star letter

OMEGA BOOST After a check-up, my GP said my blood pressure was up but not to worry about it. But it did worry me so I decided to give omega 3 fish oils a try. After only one month my blood pressure is back to normal. The crowning glory was when a neighbour asked me what I was taking as I appeared to have more energy and was looking younger! As I am 85 this year it made my day!

Betty Blackburn, via email

SUGAR SOLUTION

SPICY SOLUTION For the last few years I have suffered from a chronic inflammation of my cartilage following a very bad viral infection. I recently purchased some turmeric tablets following a recommendation that it has an anti-inflammatory effect. I have tried to avoid taking the usual Ibuprofen so turmeric sounded just the thing and to my relief it actually worked.

Within two weeks I noticed less discomfort and now after a month I am almost symptom free. I would strongly recommend this product to anyone needing relief from sore muscles and joints. It really is amazing. Thank you for all the helpful hints in your magazine.

Julie Hedley, via email [Ed’s note: For more information about the benefits of turmeric, see page 17]

After reading all the negative news stories lately about the sugar content of fruit juice, I decided to have a rethink about my sugar intake. I’ve been a fan of making my own juice for years so decided to look at how to cut down the amount of sugar I have in the morning.

I’ve never enjoyed vegetables in juice, but after experimenting I found that including certain vegetables with my regular fruit choices meant I could cut down on the sugar and still enjoy my morning treat.

Some of my favourite combinations have been adding a small amount of beetroot to my fresh apple juice (it turns it a lovely colour too). And both cucumber and celery can be added without affecting the flavour hardly at all.

Julie Sayle, Brighton

ebate tatin dAREA SDISASTER Last month’s feature on statins certainly got people talking…

ALTERNATIVE ANSWER I’m glad your last issue highlighted some of the problems associated with statins. Taking them was a disaster for me. I suffered muscle loss and frequent diarrhoea attacks without any warning. This meant I could go no distance at all, which severely curtailed my activities.

Fortunately, my doctor was able to supply other more compatible alternatives. I know several people who take them because they are above a certain age.

This to me is plain ridiculous.

Georgina Walker, Harrogate

COQ10 DOSE Having taken Simvastitin 40mg and felt its side effects since 2001, albeit to a minor level. I read with great interest all articles in the press about statins.

I thought your article in Lifespan (Summer 14 edition) particularly good, but could not make out what dosage of coQ10 would be suitable for me to take?

[Ed’s note: We had a chat with our experts. For an accurate dosage, it’s best to check with your GP. However, for those taking a statin, a dosage of 100-200mg coQ10 is usually recommended.]

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!

Autumn 2014

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GOOD HEALTH TIPS Think you know all about a healthy lifestyle? It might be time to think again, says Dr Dawn Harper

W

...or are they?

e are bombarded by well-meaning health advice every day, much of which is sensible. We all know that we should avoid smoking, drinking and bingeing on junk food to stay healthy - but what if some of this advice isn’t completely accurate or there’s more to the story. Could some apparently good health habits actually be bad for us?

HE AL TH

Drinking smoothies An easy way to reach your five-a-day? You might think that an all-natural smoothie or fruit juice is a guilt-free choice, but it might be time to look at the alternatives.

Despite being seen as healthy options, smoothies and fruit juices can contain as much sugar as a large fizzy drink. Juicing removes much of the beneficial fibre and nutrients found in fruit and veg, while the natural fruit sugars in smoothies can also add hundreds of extra calories to your daily intake. Think of it this way: most people would feel full after eating a couple of pieces of fruit, but smoothies can contain the sugar levels of up to six pieces of fruit, and you will probably still feel hungry afterwards.

bad news

Make it good: The best way to

reach your recommended fruit and veg intake is to eat the whole foods. A recent study, for example, found that people who ate whole fruit were less likely to get obesity-related type 2 diabetes, while those who drank fruit juice were at increased risk. Meanwhile, swapping fruit juice for fruit three times a week cut the risk of type 2 diabetes by seven per cent.

Using low fat spreads Millions of us have switched to low-fat spreads, margarine and olive oil-based products, hoping to ease the strain on our heart or to reduce calorie intake, but are they the healthy alternative we think they are?

We have steadily shifted away from using butter since the 1970s, due to health concerns about saturated fats. But many of the new alternative spreads contain harmful ‘trans-fats’, which may be worse for health than saturated fats. Many are also high in omega 6 fatty acids, which we already have too many of in our diet.

bad news

Make it good: To avoid the trans-fats of low-fat spread and saturated fat of butter, try using more heart-healthy oils. Why not get into the Mediterranean habit of using olive oil on bread, rather than slathering it with a spread.

Rinsing teeth after brushing It’s a habit that many of

us don’t think twice about, but rinsing your mouth out after brushing may not be the best thing for the health of your teeth.

Fluoride, one of the active ingredients in toothpaste, doesn’t spend much time in contact with your teeth when you are brushing. That’s why it’s important to let it carry on working after you have finished your morning and evening ritual. Rinsing simply washes away the protective fluoride coating left by the toothpaste, which would otherwise add hours of protection.

bad news

end up with too much fluoride in their body.

For adults, it’s good to leave a film, but in moderation – you don’t want to be left with a mouthful of toothpaste!

Drinking two litres of water a day This is long-standing health advice, but there is little scientific evidence to support it.

Drinking two litres of water each day is not, as such, bad for you, but may be unnecessary.

People in temperate climates, who are not doing sustained physical exercise, do need around six to eight glasses a day but this can come from food, water or other beverages, including tea and coffee. There is no evidence to suggest that you need to add two litres of water on top of everything else you eat and drink.

bad news

Make it good: It’s fine when you’re

young and healthy to rely on your sense of thirst to tell you when you need to drink, but as we get older it can be less reliable.

Checking the colour of your urine may be a better way to check hydration levels – a pale straw colour shows you are well hydrated.

Did you know?

52 per cent of us happily admit to regularly singing in the shower...

Make it good: It is still important for children to rinse as their adult teeth have yet to come through and they may

Showering every day

Our “culture of clean” is big business and 93 per cent of us shower daily – but our modern preoccupation with personal hygiene could be detrimental to our skin.

Piping hot water and harsh soap strip your skin of its natural oils. This can lead to premature ageing along with dryness and conditions such as eczema. It can also wipe out the many ‘friendly’ bacteria that live on our skin, which protect us from infection, and no amount of expensive moisturiser will help restore the balance.

bad badnews

Make it good: For most of us, there is no need to shower every day. However, if you must, use cool water and try soap-free shower gels or aqueous cream rather than traditional soap.

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GOOD HEALTH TIPS ...or are they?

Make it good: A tasty fix is to

Do sit ups

For some reason everyone envisions sit-ups as the only abdominal exercise out there. The perfect way to get a defined torso – or a sure fire way to back problems?

Lying down and bad news repeatedly flexing your spine wears out your discs. When you curl up you expose the discs to sheer force, which can begin to fail, causing them to bulge outwards towards the nerves – something which you will soon become acutely aware of!

Make it good: A great alternative

abdominal exercise, which is good for your back, is the ‘plank’. Facing the floor, balance on your forearms and toes. You are aiming for a straight line from the ear to the ankle.

Grilling foods Grilling food means you use less fat, making it a healthy cooking option, right?

The charred exterior bad news of grilled meat (or inside, if you like things very well-done) is full of harmful compounds called heterocyclic amines.

THE BAD

THINGS

marinade meat before you grill it. In 1999, researchers at the University of Hawaii found that marinating meat in an antioxidant-rich garlic and turmeric marinade reduced the amount of harmful chemicals that were created when grilling.

The results were even better in a 2010 study which found that adding rosemary to your meat before grilling could cut down on HCA production in some cases by over 90 per cent.

Cooking with olive oil

Olive oil has a lot of plus points – it’s high in heart-healthy antioxidants and monounsaturated fats and is known to have a beneficial effect on cholesterol.

But there are times when it’s not the healthiest choice to make.

If you’re cooking over a high heat, don’t choose olive oil. Olive oil has a lower smoke point - the point a which an oil literally begins to smoke - than some other oils. When olive oil reaches a high heat, the beneficial compounds in the oil start to degrade, and potentially health-harming compounds known as ‘free radicals’ form.

bad news

Make it good: Olive oil is still

an excellent choice for salad dressing.

As it has a distinct flavour, use it in dishes where you want to taste it - drizzled over steamed vegetables, soup or bread, for example. For high-heat frying, try rapeseed oil instead.

...that could be good for you!

EATING EGGS they are low in fat, high in protein, with no proven effect on cholesterol levels.

SUNBATHING as long as you don’t sit out in it unprotected for too long, it’s great for boosting vital vitamin D levels during seasons when the UV index is lower than three.

CANNED & FROZEN VEG they are just as nutritious as fresh and all count towards your 5-a-day LOUD MUSIC according to research from Manchester University, intense music increases happiness levels. But be sure to give your ears a break to give them time to recover.

CAFFEINE it can be good for you. Studies show it may help prevent Parkinson’s and has also been shown to help protect against cognitive decline and improve mental sharpness. But don’t overdo it– and avoid too much if pregnant or you suffer from palpitations. LS

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“Loud music can boost happiness levels, but it is important to give your ears enough time to recover. and prevent any long-term damage...”

HE AL TH

Arthritis: Are you at risk?

We sort the fact from the fiction with the help of leading joint health charity, Arthritis Care

O

‘ARTHRITIS AFFECTS MEN AND WOMEN EQUALLY’

False:

ver 10 million people in the UK are thought to have some form of arthritis and one in three are likely to be affected by it at some point in their lives.

But it is not inevitable. here are many risk factors that may determine whether or not you will develop arthritis. While there are some you can do little about, others can be sorted with a few simple lifestyle changes.

Test your knowledge to find out where you stand.

Osteoarthritis is more common in women than men, especially in the knees and hands, usually around the late 40s. The reason? Hormones appear to play a role: oestrogen, which declines at the time of menopause, increases flexibility, probably by affecting the structural protein of connective tissue, collagen.

‘WEIGHT IS A BIG FACTOR’

True:

‘STRESS SHOULD BE AVOIDED’

True:

Feeling tired and stressed can affect your pain threshold and how you perceive discomfort. What’s more, studies now show that they can affect the degree to which you experience pain and disability.

Good restorative sleep should be one of your main goals while managing your time well, and not stressing over the small stuff can help too. Research also shows that meditation and therapies, such as cognitive behavioural therapy, can change the way you think about pain.

Being overweight is a major factor in the development and progression of arthritis. Why? The pressure in the knee joints when walking is five to six times your body weight so even a few extra pounds can have an adverse effect. Body fat also increases inflammation, which can in turn increase pain, swelling and stiffness.

To keep your weight on track, eat a healthy diet containing plenty of fresh fruit and vegetables, whole grains, low-fat dairy products and lean protein such as poultry, fish and pulses. It’s also a good idea to reduce your portion size. Vegetables should make up the biggest portion on your plate.

Doctor Doctor!

‘EXERCISE IS BAD FOR JOINT PAIN’ False: We tend to become less active with age, which can

If you are worried about joint aches and pains, consult your GP. The sooner arthritis is diagnosed, the sooner you can be treated, reducing the risk of more problems.

result in stiffness and degeneration of the muscle and ligaments.

As a result your joints can feel uncomfortable and painful after exercise and the less you feel like doing it again. Research now shows, however, that keeping joints on the move is one of the best ways to ease any discomfort, while daily activity that puts each joint through its full range of motion is vital to keep them working effectively. Regular activity also helps to keep the muscles and ligaments that support and protect your joints supple. Just avoid intense weight-bearing activities or contact sports that can damage the joints.

More information:

The freephone Arthritis Care Helpline is open from 10am to 4pm each weekday or vist their website:

ARTHRITIS CARE

are the UK’s largest charity working with and for all people who have arthritis.

We are a user led charity which means people with arthritis are at the heart of our work.

www.arthritiscare.org.uk 0808 800 4050 Autumn 2014

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Don’t get SAD this winter Does your mood get lower as the days get shorter? Psychotherapist Sally Brown takes a look at ways to beat the winter blues...

I

t’s normal to feel a bit low when it’s cold, grey and rainy day after a day, but for some people, the winter blues can be a debilitating illness known as SAD or seasonal affective disorder.

‘Sufferers can find they stop socialising and start to withdraw from the people around them. They can begin to feel hopeless and may even have suicidal thoughts,’ says Beth Murphy from the mental health charity Mind. Read on for the possible causes and the options.

tHe Reason wHY

The jury’s still out on what causes SAD, but it’s thought to be linked to lack of sunlight it’s rarely found in countries close to the Equator that have sunshine all year round.

One theory suggests this affects a part of the brain called the hypothalamus, which plays a role in regulating mood, appetite and sleep. As a result, production of vital hormones, including mood-boosting 14

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Autumn 2014

serotonin, slows down. Researchers from Canada’s Laval University have discovered that the retinas of SAD sufferers absorb less light than non-sufferers, which may explain why some people are more affected by low light levels in winter than others. There may also be a connection to melatonin, a hormone released at night to trigger sleep.

The increased hours of darkness during winter may result in an excess of melatonin exposure in some people, leaving them feeling sleepy and lethargic. Studies have found that people with SAD have much higher levels of melatonin in winter than non-sufferers.

sPotting tHe sYMPtoMs

Many SAD symptoms are similar to non-seasonal depression – lack of energy, mood swings, loss of libido, difficulty concentrating, lack of interest in socialising, or just generally feeling low, hopeless and despairing. But two distinct symptoms set

SAD apart. Firstly, sufferers report a noticeably increased appetite and cravings for starchy foods, often with a knock-on effect of weight gain. Starchy carbohydrates boost the levels of serotonin in the brain so the food cravings may be in direct response to low mood.

SAD sufferers also find they have an increased need for sleep, and may sleep for longer hours than usual. If you’ve had these symptoms for two or three winters in a row, you could have SAD and should see your

WELLBEING with others can really help to lighten the load. Joining a support group and sharing your experiences with other sufferers can also help. ‘If you’re isolated, negative thoughts can escalate and they can begin to feel like facts rather than thoughts. Regular contact with a support network is important for mood management,’ explains Murphy.

get awaY

A winter holiday somewhere sunny if you can afford it could give you the lift you need, but note that some people find their SAD symptoms come back with a vengeance when they return home.

keeP aCtiVe

Regular, moderate exercise is a proven mood-booster as it boosts levels of endorphins - the body’s own feel good hormones. It doesn’t matter what exercise, the important thing is to do something you enjoy. Just going for a walk for 20 minutes outdoors can make a big difference.

If you’re finding it hard to wake up in the mornings, an early morning walk, for example, may help reset your body clock.

‘Morning light is essential for synchronising our internal body on a daily basis,’ says Dr Victoria Revell, a chronobiologist at the University of Surrey. ‘It can help to boost alertness and mood, and affect different levels of hormones.’

eat weLL doctor for a correct diagnosis. He may suggest you try antidepressants or a short course of cognitive therapy to help beat symptoms. ‘There is also plenty you can do yourself to minimise the effects of SAD,’ says Murphy.

tRY LigHt tHeRaPY

Light therapy, exposure to special bright lights (up to 10,000 lux - the average light bulb is 200 lux), has been shown to be effective in 85 per cent of cases. Light boxes come in varying sizes and you can carry on normal activities like reading in front of the light – many sufferers find having breakfast in front of a light box works for them.

staY ConneCted

‘Tempting as it may be to hibernate in winter, keeping up your social life and staying in regular contact with friends is important for mood management,’ says Murphy. Sharing your thoughts and feelings

A regular intake throughout the day of carbohydrates found in foods, such as porridge, granola and other cereals, pasta, rice and potatoes, increases the production of the happy chemical, serotonin, in the brain. This produces feelings of calm and contentment, which may help curb cravings and keep appetite in check.

A good intake of protein is also important, as carbohydrates work in tandem with an amino acid called tryptophan. It is found in turkey, chicken, tuna, milk, eggs and yogurt, but you can also get it from bananas, figs and sunflower seeds.

For more information visit:

www.sada.org.uk www.mind.org.uk

“St. John’s Wort can help lift your mood in winter.”

SUPPLEMENTARY

HELP

Here’s what to take to stave off the blues.

ST JOHN’S WORT contains two chemicals, hypericin and hyperforin, which act on chemical messengers in the nervous system that regulate mood. Studies show St John’s wort can be effective in treating mild-tomoderate depression. But as it creates skin sensitivity to UV light it should not be used with light-therapy.

It can also react negatively with certain prescription medicines, so always check with your GP or pharmacist before taking.

5-HTP, the natural precursor to serotonin, increases the production of the happy chemical, which plays a role in regulating mood and appetite.

In some studies, it has been shown to be as effective as prescription drugs for treating depression. It should be avoided if you’re on antidepressants.

MAGNESIUM plays a key role in converting the amino acid tryptophan to 5-HTP and low levels have been linked to an increased risk of SAD. B-COMPLEX VITAMINS can help regulate the nervous system and are worth considering if SAD symptoms are making you anxious.

GINSENG (PANAX) is an adaptogen, which can boost the body’s resilience to stress, as well as help boost energy levels and regulate sleep patterns. LS

Autumn 2014

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15

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in association with

Supp lement focus

Turmeric This bright yellow spice offers some surprising benefits, says Dr Sarah Brewer

The facts

T

urmeric is a familiar, yellow spice widely used to enhance the flavour and colour of curries. It is also a traditional Ayurvedic medicine used to reduce inflammation, boost liver function and support immune function.

The active ingredient in turmeric is curcumin, a powerful anti-inflammatory antioxidant.

Turmeric supplements can be concentrated and standardised to contain as much as 95 per cent curcumin, the active ingredient, per dose.

How does it work?

Turmeric stimulates bile production and improves digestion to relieve abdominal bloating. It is thought to block the production of TNF-alpha, an immune chemical associated with inflammation, which is the target for many new and expensive antibody treatments used against severe inflammatory disease.

Curcumin is also thought to stabilise cell membranes to improve infection resistance.

What can it help?

OSTEOARTHRITIS: Taking a combination of three traditional herbal medicines, devil’s claw, turmeric and bromelain, significantly improved joint health in people with osteoarthritis in the spine, hips or knees, according to a study

BUYING GUIDE: Ensure that the supplement you choose is standardised to confirm the amount of the active ingredient, curcumin..

WATCHPOINT Pick a supplement produced to GMP (Good Manufacturing Practice) so you can be assured it is of the highest quality.

PERFECT PARTNERS Turmeric can be used with other joint-friendly supplements such as Devil’s Claw and bromelain.

published in Alternative Therapy. Most importantly, study participants all reported a significant reduction in pain.

PSORIASIS: Turmeric has been shown to improve plaque psoriasis in some people at relatively high doses. More research is needed, however, to confirm these effects.

GALLBLADDER PAIN: Turmeric is widely used to treat abdominal pain caused by gallbladder spasms. A pilot trial involving people with gallbladder pain showed that those taking turmeric extracts experienced faster pain relief than those taking a placebo.

IRRITABLE BOWEL SYNDROME (IBS): A study published in Alternative Complementary Medicine involving over 200 people with IBS found that taking turmeric every day reduced pain by more than half.

ULCERATIVE COLITIS: When 89 people with ulcerative colitis, who were in remission, added turmeric extracts or placebo to their usual medication for six months, only 4.6 per cent of those taking turmeric relapsed, compared with 20.5 per cent taking placebo.

How much should I take?

Look for a 1,000mg standardised extract, which specifies the amount of the active ingredient, curcumin.

Are there any side effects?

Turmeric increases urinary excretion of oxalates (minerals salts) and may increase the risk of kidney stone formation in some people.

Autumn 2014

LS

Lifespan

17

THE LATEST RESEARCH Positive studies surrounding this wonder vitamin are on the increase. We look at the most recent and discover that the benefits are stacking up...

F

or many years it was thought that the main role of vitamin D was to help us use calcium to keep our bones strong and healthy, protecting against degenerative conditions such as osteoporosis. However, over the past five years a new host of studies have emerged. Many of these are now suggesting that it has other important functions in the body. These include potential roles in joint, heart and brain health as well as protecting the immune system.

There are even promising studies to suggest it might reduce the risk of developing conditions such as type 2 diabetes and possibly some types of cancer.

In fact, receptors for vitamin D (structures on cells that enable substances to enter them rather like a key in a lock) have been found in almost all cells. This means that vitamin D acts within these cells, affecting a large number of bodily systems and disease risks. Read on for more information and the latest research findings.

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It boosts brain health

Vitamin D receptors are present throughout the brain, and appear to play a role in learning, memory, mood and may even help to protect against Alzheimer’s disease (AD) according to recent research published in the journal Nutrition. The study showed that people with Alzheimer’s disease had lower vitamin D levels than those found in healthy people.

If you are looking for a mood boost, research is also promising. A recent analysis of 14 studies, published in the British Journal of Psychiatry found that people with the highest levels of vitamin D were less likely to develop depression than those with the lowest levels.

It lowers the risk of diabetes

Diabetes is becoming a national health concern, as unhealthy lifestyles put more people at risk of the condition. In May last

year, a study published in Diabetes Care found that those with the highest levels of vitamin D were 62 per cent less likely to develop type 2 diabetes than those with the lowest levels.

Did you know?

tes of 15 minu d n u o r A ing the sure dur o p x e n os t su gh for m u o n e is e sum m e r adequat e k a m o people t D. vitamin

NUTRITION

“Experts within the vitamin D community have been suggesting that current vitamin D recommendations are too low... ”

Supplement it:

It can be hard to reach recommended levels of vitamin D during the winter months in the UK. That’s why supplementation is often recommended - particularly for vulnerable groups such as the elderly and young children.

The EU RDA for vitamin D is 5mcg (200iu) per day. However, a daily intake of 25mcg (1000iu) is usually advised to maintain healthy blood levels of vitamin D during winter months.

Supplements are available as tablets or capsules. Vitamin D is also present in cod liver oil.

Look for supplements supplying vitamin D3 (cholecalciferol), which has been shown to maintain blood vitamin levels more effectively than the vitamin D2 form.

It helps protect the heart

By helping bones to retain calcium, vitamin D reduces the amount laid down in artery walls and improves blood pressure control.

A study involving 15,000 adults found those with the lowest vitamin D levels were 30 per cent more likely to have high blood pressure.

What are the best food sources?

International Units of Vitamin D Herring (3oz) Sardines (3.5oz)

500iu

Mackerel (3.5oz)

350iu

Salmon (3.5oz)

350iu

Tuna (30oz)

200iu

Full fat milk (1 cup)

100iu

Whole egg

20iu

It increases energy levels

Did you know?

1,400iu

If the results of a study carried out at the Birmingham Royal Ballet are anything to go by vitamin D may help to put a spring in your step. The researchers found that some of the country’s fittest ballet stars were able to jump more than 3cm higher after taking a daily vitamin D supplement for a few months. Increased levels of vitamin D also improved leg strength by a fifth and cut the risk of injury. Dancers given the vitamin went from jumping 43cm off the floor to 46cm, while their leg strength increased by 19 per cent. The leg strength of those not given the tablets remained the same, while their jump height decreased slightly.

One in t hree ove r 65-year -olds ar e t h o to be de ught ficient in vitamin with an D, intake o f just 120iu a day.

The right dose

The government recommendation for pregnant and breast-feeding women and people over the age of 65 is 400iu daily.

However, experts within the vitamin D community have been suggesting for a while that current recommendations for vitamin D intake are too conservative.

“Experts used to think that excess vitamin D could lead to side effects associated with high calcium levels, such as demineralisation of bone, kidney stones, headache and weakness,” explains vitamin D expert Dr Adam Carey.

“But it is now thought that you can take as much as 10,000iu without risking problems.”

Autumn 2014

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Gut feelings

A

good digestive system is essential for good nutrition, but as we get older it may not work as well as it once did. This can lead to problems such as constipation, flatulence, bloating and diarrhoea, which we are often too shy to talk about. But there is no need to suffer in silence.

Tummy troubles are much more common than you might think and there is plenty of help and advice out there. Read on for some common complaints and tips on what to do about them.

INDIGESTION & HEARTBURN

Indigestion, or dyspepsia, describes any discomfort experienced after a meal.

Heartburn is a more specific term, referring to the hot, burning sensation in your chest or upper abdomen.

tHe CaUses: Put simply indigestion is caused, by excess stomach acid coming in to contact with the sensitive lining of the oesophagus. This can mimic the symptoms angina or even a heart attack and it is estimated that around 20 per cent of people admitted to coronary care have indigestion rather than heart disease, but it’s always better to be safe than sorry.

tHe soLUtion: Look at your diet to see if there are any foods that could be triggering your symptoms. Common culprits include acidic and spicy foods and are best avoided.

Cutting back on tea, coffee and acidic fruit juices can also help. It makes sense to avoid heavy meals too, especially in the evening.

EXCESS WIND

We have all experienced wind at some time and in excess it can cause bloating, pain and embarrassing intestinal noises known as ‘borborygmi’.

Talking about our bowel habits seems to be the last taboo. It’s time to open up and discuss our tummy troubles, says Dr Hilary Jones tHe soLUtion: Avoid certain foods that are likely to cause gas production such as beans, lentils, onions, celery, carrots, cabbage, broccoli, brussel sprouts, raisins, bananas and apricots. It is also worth taking time over eating as bolting food can result in you ingesting a lot of air with meals.

Avoid too many carbonated drinks as all that fizz has to go somewhere! If your symptoms improve dramatically if you cut out dairy products, see your GP as it could mean you are lactose intolerant, a symptom of which is excess wind.

HELICOBACTER PYLORI

Helicobacter pylori is a bacteria found in the stomachs of at least 20 per cent of younger adults and 50 per cent of people over 50. It is thought to be a factor in peptic ulcers.

tHe CaUses: It is not known how the bacteria is contracted but it is thought to be through food or water.

tHe soLUtion: If you have recurrent indigestion or heartburn, you will usually be checked for this intestinal infection; if present, it can be eradicated with a course of powerful antacids and antibiotics. Drinking cranberry juice, or taking a supplement may also offer some protection. Cranberries have ‘anti-adhesion’ properties and although they are best known for reducing urinary tract infections, preliminary research suggests they may help to stop helicobacter pylori sticking to cells in the stomach lining.

IRRITABLE BOWEL SYNDROME

IBS is thought to affect at least a third of us at some time during our life, even if only mildly.

Bloating, wind, pain , constipation and/or diarrohoea are all common symptoms.

Sufferers know only too well how these symptoms can disrupt quality of life.

tHe CaUses: The exact causes of IBS are unknown but stress and anxiety can worsen symptoms, as can some foods such as wheat-based products, dairy and coffee.

tHe soLUtion: Although symptoms may be long term, IBS doesn’t harm the intestine or lead to a more serious bowel disease. Your GP may prescribe medication to help relieve symptoms as well as advising you on a suitable management plan.

Meanwhile, making simple changes to your lifestyle such as giving up smoking, getting regular exercise, cutting back on alcohol and getting enough sleep can all help. It may also be worth trying a probiotic, which may help improve overall gut health.

tHe CaUses: Wind is made up of a collection of gas bubbles produced in the colon by the action of bacteria on the foods we eat. It’s perfectly normal and you may be surprised to learn we produce anything from 200ml to two litres of gas in our bowels every day.

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Peppermint also helps relieve intestinal cramps

and flatulence and is widely prescribed for IBS- try it as a supplement or a soothing tea after meals.

HE AL TH

Doctor, Doctor!

You should not diagnose IBS yourself, as sim ilar symptoms ca n occur in other m ore serious bow el problems needin g medical or su rg ic al treatment. If yo u think you may have IBS or notice ch anges in your bo wel habits, always se ek medical advice as soon as possible.

Help yourself…

Cleanse: Drinking a glass of warm

water first thing in the morning will help clean out bowel mucus.

“The symptoms of IBS can and do disrupt the quality of everyday life...”

Drink up: Your tummy needs fluids

to digest food properly. Drink liquids around half an hour before eating or one hour after.

Take your time: Eat slowly and

chew food thoroughly.

Fruity snacks: The best way to eat fruits is by themselves, as they tend to digest faster than other foods.

Eating them with protein foods such as meat, or carbohydrates such as potatoes or pasta, causes fermentation in your gut, leading to bloating.

Avoid alcohol: It can make bloating worse.

Reduce salt intake: Instead, flavour food with lemon juice, herbs and spices.

Wind down: Cut down on dairy products, nuts and spicy foods that can cause intestinal wind.

LS

Autumn 2014

Lifespan

21

Nutrient thieves There are some surprising things that can strip the body of key nutrients. Follow Dr Sarah Brewer’s tips to ensure that you don’t get caught short…

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NUTRITION

S

ome foods, drinks, lifestyle factors and medications can deplete levels of certain nutrients as well as interfere with their absorption. In many cases, a replenishing supplement or a tweak to your diet is all that is needed. Read on for the ‘nutrient thieves’ to watch out for and some steps you can take to protect yourself:

THIEF Tea and coffee

Drinks, such as tea and coffee, that are rich in polyphenols, are known to interfere with your body’s absorption of iron and other minerals, including zinc, magnesium and calcium. In fact, coffee has been shown to reduce iron absorption by up to 80 per cent when drunk within an hour of a meal.

PROTECT YOURSELF: Drink water with meals and wash down your supplements and other medications with water or orange juice, unless you’re otherwise instructed.

you like a drink make sure your diet contains plenty of foods containing B vitamins, such as whole grains and green leafy vegetables.

THIEF Exercise

Heavy exercise promotes iron loss – a particular worry to pre-menopausal women, who have an increased need for this mineral.

PROTECT YOURSELF: Eating foods rich in iron, such as whole grains, green leafy vegetables and dried fruits, can combat this problem. Exercise enthusiasts also need more riboflavin (vitamin B2) to build up energy. Good sources include dairy products, eggs and sprouts.

THIEF

Why orange?

Orange juice is often recommended for taking supplements as it contains vitamin C, which converts iron into a more soluble form.

THIEF Fibre

Dietary fibre found in unleavened wheat bread can interfere with minerals that are absorbed from your gut. This problem does not occur with leavened (yeast-raised) bread. However, high-fibre diets, which speed the passage of food through the bowels, may also reduce the amount of minerals absorbed, especially calcium, as your body has less time to utilise the nutrients.

PROTECT YOURSELF: If you are following a high-fibre diet, make sure you obtain enough calcium from milk and dairy products, broccoli, nuts, seeds and pulses.

THIEF Alcohol

Heavy drinking is known to increase the risk of health problems. What is perhaps less well known is that alcohol is a diuretic, which causes the loss of water-soluble vitamins.

Alcohol can also lessen appetite, making it difficult for heavy drinkers to obtain other important nutrients.

PROTECT YOURSELF: Always stick to recommended guidelines for alcohol intake (2 units a day for women and 3 for men). If

Ageing

Not only does nutrient absorption become less efficient as we get older but the body needs fewer calories, so getting enough nutrients from food alone can be challenging .

PROTECT YOURSELF: It’s important to recognise the effect age has on nutritional health and compensate with the right foods and supplements. Multivitamins designed for specific age groups are available and are a useful nutritional safety net. Look for added calcium, vitamin D, zinc, fibre, protein, water and vitamin B.

THIEF Antibiotics

Antibiotics interfere with the action of vitamin K in the body and can deplete levels of ‘friendly’ probiotic bacteria in the gut that promote good health. Tetracycline antibiotics also bind to calcium found in dairy products - which can decrease the absorption of both the antibiotic and calcium.

PROTECT YOURSELF: If you are taking long-term antibiotics for conditions such as acne, you will benefit from increasing your intake of vitamin K, found in cauliflower, broccoli, dark green leafy vegetables and fermented foods such as soybean natto. After a short-course of antibiotics, it is a good idea to take a probiotic to replenish stores of ‘good’ bacteria.

THIEF

ACE inhibitors

Medications used to treat high blood pressure or heart failure are thought to to deplete zinc levels and can lead to a zinc deficiency.

PROTECT YOURSELF If you are taking ACE inhibitors long-term it is a good idea to increase your intake of zinc-rich foods, such as red meat, seafood (especially oysters), offal, whole grains (processing removes most of the mineral zinc) and pulses.

THIEF Statins

As well as lowering raised cholesterol levels, statins switch off production of an important body chemical, co-enzyme Q10. It is thought that this reduction in coQ10 levels is a contributing factor to many of the side effects associated with statin treatment, such as fatigue and muscle aches and pains.

PROTECT YOURSELF: A daily coQ10 supplement may help to overcome many of the side effects associated with statin use.

Supplements are available in various forms, but coQ10 in the form known as ubiquinol is thought to be the most easily absorbed.

A dose of 100mg is recommended.

THIEF Corticosteroids

When taken orally long-term, these drugs can cause thinning of bones and increase the risk of osteoporosis-associated fractures, partly by reducing calcium absorption in the gut and increasing calcium loss in urine.

PROTECT YOURSELF: Good intakes of calcium and vitamin D are vital for bone density and to protect against osteoporosis.

WATCHPOINT If you are taking any conventional or traditional herbal medicine, always read the patient information leaflet before taking any supplements to check there are no known contraindications to taking them together.

Autumn 2014

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23

3

take

…ways to weatherproof

your skin

Colder weather can play havoc with your complexion. Here’s how to keep that natural glow.

1

tHe sUPPLeMents

‘Evening primrose and borage oils contain essential fatty acids that improve skin structure and softness to reduce winter drying,’ says Dr Sarah Brewer.

Omega 3 fish oils have also been shown to improve itching, redness and scaling, while green tea extracts increase resistance to infection, help to protect against premature ageing and are increasingly being used in skincare products - for both external and internal use. ‘Less well known is that glucosamine provides building blocks for the formation of healthy skin and helps to improve the appearance of fine lines and wrinkles,’ she adds.

tHe Foods

‘To keep skin cells watertight and well hydrated eat more oily fish, such as salmon, fresh tuna, mackerel and sardines. If you don’t like fish try plant sources of omega 3s – flaxseeds/linseeds, rapeseed oil, chia seeds or walnuts,’ says state registered dietitian, Helen Bond. Next put plenty of citrus fruits, berries, kiwi fruit, peppers, tomatoes and dark green leafy veg on the menu. All are rich in vitamin C, which is essential for making collagen, a key part of the skin’s support network. Finally, don’t forget nuts, seeds, eggs, wheat germ, vegetable oils and avocados for their vitamin E content.

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tHe LiFestYLe

2

‘Protect dry, sensitive autumn skin by moisturising daily to help keep the skin soft and full of water and preserve the barrier function of the skin’s outer layer,’ says Nina Goad of the British Dermatological Society. ‘Avoid anything drying such as harsh skin cleansers, alcohol-based cosmetics or excessive exfoliation,’ she adds. ‘Winter can have unexpected sunny days when it’s easy to burn because you haven’t bothered wth the sunscreen. Go for one with high UVA protection to protect against wrinkles as well as burning,’ she advises. Last but not least, don’t forget internal hydration – six to eight glasses of water a day. LS

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Keep fit for

winter

As the weather turns colder it’s all too easy to hibernate but with some careful planning winter is a great time to get and stay fit

D

uring the summer, chances are you are full of energy making that morning jog around the park not so daunting. But it is often a different story during winter. Many of us are affected by the shorter, darker days not to mention the change in the weather and the last thing we feel like doing is exercise. But it is important to keep moving. The reason?

Regular physical activity (at least 30 minutes, five times per week) is linked with lower rates of depression and anxiety across all age groups. Exercise is also essential for slowing age-related cognitive decline, promoting well-being and increasing energy levels. So here’s how to keep up those fitness levels to reap the healthy benefits during the winter months.

deVeLoP a RoUtine

A good way to stay active is to develop a workout routine that you can do in your own home or nearby. This means you’re more likely to continue to exercise despite the weather. Go for something that you know you can stick to that fits in with your lifestyle.

And always remember that exercise should be something you enjoy- whether it’s simply taking the dog for a quick power walk, wrapping up warm and playing a round of golf with friends each week, or even trying out a new exercise DVD in the comfort of your own home. It’s important that it’s something you’ll stick with.

tRY a QUiCk and easY FiVe-MinUte woRkoUt

If you struggle to find the time to exercise, don’t be put off. You don’t need to find an hour in your day to slog away at the gym; five minutes of activity at home is all you need to help get the blood flowing and put you in an active mood.

Lunges and press ups are two of the best exercises out there and you don’t need a gym or to brave the cold to do them.

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Protect against the elements • PAY ATTENTION TO THE FORECAST before heading out, check the weather.

Temperature, wind and rain are key when planning a winter workout.

• PROTECT YOUR EXTREMITIES Wear mittens or gloves and consider buying exercise shoes a size larger to allow for thick thermal socks. And don’t forget a hat to protect your head and a headband for your ears.

• LAYER UP Layering is the best way to stay warm – the layer closest to your skin should be sweat wicking and the top • BE SUN AWARE It is as easy to layer wind and waterproof. get sun damage in the winter months as it is in summer. Wear a sunscreen • LIGHTEN UP It’s best to exercise that blocks both UVA and outdoors in daylight but if exercising in UVB rays and a lip balm the dark is unavoidable wear reflective that contains sunscreen too. materials to make sure you can be seen.

go FoR LUnCHtiMe waLks

It’s tempting to do less exercise when it gets chilly, but the less you do the more your body goes into sedentary mode. Find the best time of day for your workout and stick to it. Some people find that the early afternoon is ideal in the winter months to make the most of the fewer daylight hours.

A brisk walk before or after lunch will not only help to get the blood flowing but will also refresh you for the afternoon ahead.

PLan aHead

It’s easy to keep putting off exercise, particularly when it gets close to the festive season, but it could be the perfect time to

WELLBEING

start. If, like most of us, you want to be in better shape next year, use the month’s leading up to the New Year as preparation.

For added motivation, why not sign up for a 5k or 10k run in January and begin training to get in shape now?

tURn tHe Heating to Low

Don’t put the heating on too high at home.

Too much heat can make you feel lethargic, which in turn makes it harder for you to find the motivation to exercise. If you’re feeling chilly, you could try a set of star jumps to warm up again.

Supplementary benefits Painful joints are one of the most common reasons for putting off exercising. Put a spring in your step with some joint friendly supplements: • GLUCOSAMINE is one of the most popular supplements for joint health. Research shows that it provides the building blocks required to make synovial fluid, which cushions the joints.

• CHONDROITIN is often described as the ‘perfect partner’ to glucosamine as they have different but complimentary actions.

It helps the body to make ‘proteoglycans’ – these are the ‘resilient, shock-absorbing, molecules within cartilage • METHYL-SULPHONYLMETHANE (MSM) is a great choice for creaky joints as it is thought to reduce inflammation, pain and stiffness.

• OMEGA 3 fish oils have so many benefits and may help to reduce inflammation in joints, improving pain and swelling.

T r y t his .

..

Look for o m e ga 3 supplem ents that have been dist illed to re move any pollu tants for a ll the benefits an d n o n e of the worries.. .

keeP UP YoUR eneRgY LeVeLs

The combination of less sunlight during winter and a diet heavy in comfort foods, could lower your vitamin D intake, leaving you feeling drained and sluggish, which means you’ll be less likely to want to exercise.

The results of a study published by The Scandinavian Journal of Primary Health Care revealed a deficiency in vitamin D could contribute to musculoskeletal pain, fatigue and headaches. Try to get out in any winter sunshine and consider safeguarding levels with a high strength vitamin D supplement. LS Autumn 2014

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27

hot flushes

Fast fixes for

Feeling the heat? Dr Sarah Brewer explores the science behind hot flushes and suggests ways to cool things down…

B

enjamin Franklin was famous for saying that, ‘In this world, nothing can be said to be certain, except death and taxes.’ If he were a woman, however, he would undoubtedly have added the menopause.

As the trend towards a longer and healthier lifespan continues, women are increasingly spending as much as 50 per cent of their years in the post-menopausal phase, but the good news is you don’t have to put up with symptoms such as hot flushes.

them at night, they may last no more than 30 seconds or can last as long as ten minutes, although this is uncommon.

As well as a sudden rush of heat, symptoms include flushing, palpitations, dizziness, anxiety and irritability.

Typical triggers include heat, increased humidity, alcohol, caffeine and spicy foods, which are all best avoided. For some women even a hot drink or walking into a warmer room is enough to trigger that dreaded surge of heat.

wHat aRe tHeY?

aRe soMe woMen MoRe PRone?

If you suffer from hot flushes you are not alone. They are a common menopausal symptom and are thought to result indirectly from lower oestrogen levels. Decreasing levels of the hormone stimulates a part of the brain called the hypothalamus, which is involved in regulating a number of automatic functions, such as temperature, sweating and flushing. When it is overworked as the menopause approaches, these other systems can go awry leading to hot flushes and night sweats.

wHen do tHeY HaPPen?

Their intensity, frequency and duration vary.

For example you may get them regularly throughout the day and even wake up with 28

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Autumn 2014

Menopause symptoms such as hot flushes may be hereditary and every woman is different. Around one in four have no significantly toublesome symptoms, one in four have severe symptoms, while half have symptoms with which they can cope by tweaking their diet and making lifestyle changes.

Thin women also tend to get worse symptoms as the body’s fat stores continue to produce some oestrone (a weak oestrogen) after the menopause. It’s also thought that women with stressful lives may be more affected. The reason? The adrenal glands also produce small amounts of oestrone, but this drops during times of

Did you know?

Hot flu

shes and night sweats c an s t ar t a ny time within th e ten ye ar s leading u p to the m e no pa use

stress when the adrenals are pumping out more cortisol and adrenaline. Smoking also has an adverse effect on the ovaries, which lowers oestrogen levels, making menopausal symptoms such as hot flushes worse.

do tHeY eVeR stoP?

Again, every woman is different. For some, symptoms improve within a few months, but most women who experience symptoms continue to have hot flushes for at least a year after the menopause, and one in two will have flushes for as long as five years afterwards. Around 29 per cent of women aged 60 still experience some hot flushes. Eventually, however, they will stop as your body and hypothalamus become used to lower oestrogen levels.

WELLBEING

BEAT THE HEAT Keep active

Research shows that regular exercise (three hours of brisk walking, stretching, muscle-strengthening and relaxation exercises a week) can reduce even severe menopausal symptoms.

Try supplements Soy isoflavones, sage leaf

extracts and black cohosh – a traditional herbal remedy for menopausal symptoms - can help reduce the number of hot flushes.

Stub out Research shows smoking increases the

risk of flushing so do your utmost to give it up for good.

Eat little and often The heat generated by

digesting big meals can bring on or aggravate flushing.

Avoid stress

It drains the adrenal glands meaning they produce less oestrone. Make time to relax every day. Relaxation techniques such as yoga and breathing can help too.

Stay cool Hot rooms can aggravate flushing

so keep your house and bedroom temperature cool.

In the summer use a fan.

Steer clear of triggers

These include alcohol, spicy foods, hot drinks and high indoor temperatures.

Layer up

Wear several layers of thin clothes so you can peel them off if a flush strikes. In bed go for several light layers of bedclothes or a summer duvet.

Go natural

Choose clothes and bedding in natural fabrics such as cotton and linen. Avoid synthetic fibres and silk, which can aggravate flushes.

Spray it Keep a water spray in your fridge to help cool you down if the going gets hot. Carry some cool wipes in your handbag at all times.

Eat your isoflavones

To boost your intake of natural plant oestrogens, aim to eat more beans, dark green leafy vegetables, nuts and seeds, especially flaxseed, wholegrains, fresh and dried fruit and herbs, for example, rosemary and sage. LS

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ity

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mun

Winter germs are on the march. Here’s what to include in your diet for a flu-fighting punch, says nutritionist Robert Hobson...

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Y

our immune system has the important job of helping your body recognise friend from foe and seeing off foreign invaders such as bacteria, viruses, parasites and fungi as well as keeping potentially life-threatening cancer cells at bay.

At this time of year when coughs, colds and flu are rife a strong, healthy immune system is your best ally. And perhaps never more so than now. The reason? Overuse of antibiotics - and lack of development of any new ones - means that we are hurtling towards an era in which common infections and minor injuries could pose a threat to life.

The Chief Medical Officer for England, Professor Dame Sally Davies, has described antibiotic resistance as a “ticking time bomb� so serious that its potential dangers rank alongside the risk of terrorism. While in certain situations there is little choice but to take an antibiotic, they can often be avoided, especially for minor infections, if you have a strong immune system.

A healthy lifestyle, which includes plenty of exercise and sleep as well as regular hand washing and good stress control, is one of the best frontline defence tactics against any threat of illness. A nutrient-rich diet is also key, as a strong immune system requires the right amount of the right vitamins, minerals and plant chemicals. So what nutrients do you need to ensure your immune system stays fighting fit?

NUTRITION

Antioxidants

help protect immune cells from destructive reactive oxygen species, unstable compounds that can damage cells. The best known, and most traditional antioxidant used for immunity is vitamin C, high levels of which (around 1,000mg daily) have been shown to shorten the duration of a cold. But other antioxidants are also important.

For example, low levels of vitamin A have been associated with impaired antibody production, while low vitamin E levels are often linked with increased virulence of viruses and impaired immune function.

eat MoRe: Pile up your plate with brightly coloured fruits and vegetables such as kiwi fruit, citrus fruits and green peppers – it is the coloured pigments that pack the biggest antioxidant punch. Experts now suggest that current recommendations to reach five portions a day may be on the conservative side and we should all be aiming for seven or even eight.

sUPPLeMent it: If you’re worried you might not be reaching the new fruit and veg intakes, you might want to consider an antioxidant-containing supplement. There are many antioxidants available as supplements - vitamins A, C and E, coQ10, selenium and zinc to name but a few.

Vitamin D manufactured in skin from sunlight and stored in the body’s tissues, is now thought to be as vital for tip-top immunity as it is for good bone health. But while vitamin D is plentiful in the summer months, the sun is just too low in the sky between October and April in the UK for our skin to make it, meaning we have to rely on stores built up during the summer to get us through the winter months.

eat MoRe: The best food sources of vitamin D include oily fish, such as wild salmon, herring, sardines and mackerel, as well as dairy products. However, for many people, even putting these on the menu is not enough.

sUPPLeMent it: A review of studies looking at the role of vitamin D in the prevention of respiratory tract infections found that overall there was less risk of infection in people who took a supplement. The government recommends that pregnant and breastfeeding women, people who don’t get enough sun at any time (e.g. because they are covered up) and people over the age of 65 take 400iu (10mcg) of vitamin D a day. This is currently under assessment and is expected to increase in the near future. Vitamin D3 is the best absorbed.

Selenium

The antioxidant mineral selenium found in the soil is one of nature’s most powerful immune boosters.

Indeed, according to the experts, immune system cells need selenium to work properly. But there is a problem – the selenium content of soil in the UK is extremely low compared with countries like the US and Canada.

Did you know ?

Tuna and cod are g oo d choices to b o os t selenium intake...

eat MoRe: Tuna, beef, cod and turkey are good choices, but Brazil nuts are best.

sUPPLeMent it: The RNI for selenium is 60mcg a day, which you should be able to get if you put the foods mentioned above on the menu, but many experts think we need maybe 200mcg for optimum benefits.

Fast fixes FLaVoUR witH gaRLiC Well known for its anti-bacterial and anti-viral properties, garlic is rich in sulphur, which enhances the action of natural killer cells.

Use HoneY to sweeten dRinks Just one teaspoon of sugar is enough to prevent vital macrophages and natural killer cells from doing their job for up to six hours say the experts.

dRink wateR A regular intake throughout the day helps to flush out toxins and keep mucus membranes healthy.

tRY eCHinaCea If you are prone to winter sniffles take it continually as a protective measure. Up the dose if you start to feel symptoms.

Probiotics

have been much researched for their potential immuneboosting benefits. It is now thought that, as well as helping to keep harmful bacteria in check, these ‘good’ bacteria may provide a preventative alternative to antibiotics by limiting susceptibility to infection in the first place. It seems that beneficial gut bacteria may have a key role in the development of white blood cells (immune cells that form part of the body’s first line of defence).

eat MoRe: Probiotics are found in naturally fermented foods such as tempeh, miso, soy sauce, and fresh sauerkraut. You can also get them in live or bio-yoghurts and cultured dairy products such as kefir (a fermented milk drink) and buttermilk.

sUPPLeMent it: Check that any supplement you buy contains Lactobacilli or Bifidobacteria – the types of good bacteria whose benefits have been most studied. Also make sure it contains sufficient numbers of bacteria. No less than 100 million. LS

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r e m to s u c n a p s h lt a e H 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

O

ur latest round of Healthspan Hero applications has recently closed and we’re delighted to announce our latest funding winners!

With a combined target of at least £71,000 being raised for charity through their efforts this round, our customers are taking part in a number of impressive challenges, supporting a vast range of charities throughout 2014-15.

Judith Judith completed her main challenge at the beginning of May this year, cycling 400km across for women against cancer. But she didn’t stop there! She also cycled 100miles in this year’s ‘ride the night’ at the end of May, and has already signed up and starting fundraising for ‘cycle Africa’ 2015 - all for women against cancer. So far she has raised almost £8,000 and is pledging to raise a further £3,000 for her Africa cycle in 2015.

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RE AL LIFE

“Hero snapshots...”

Our heroes have been kind enough to share their stories with us and below is a quick snapshot of what is going on.

Keep your eyes peeled for more information coming soon.

CARLA is climbing Mount Kilimanjaro for Marie Curie Hospice, West Midlands in February. Carla’s partner Kim sadly passed away to metastatic lung cancer and Carla Is aiming to raise £4,250 for Marie Curie hospice in Solihull.

JOANNE climbed Mount Kilimanjaro in September for Cornwall Hospice Care.

Joanne’s Mum sadly passed away from pancreatic cancer and Joanne read about the challenge while visiting her in the hospice. She is aiming to raise £4,000.

DESNA is trekking the Great Wall of China for ‘Dogs for the Disabled’. Having been ill herself and knowing what a difference the companionship of a dog can make to the ill and disabled, Desna wants to support and raise awareness of the charity. She is aiming to raise £3,000.

RUTH is a bit of a celebrity in our office!

At the age of 78 she embarked on the three peaks challenge in July, raising money for the Red Cross.

ANDREW cycled 170 miles alongside 43 other bicycle riders for Myton Hospice in Leamington Spa back in June.

A friend of Andrew’s died of cancer in January this year and leaves behind a husband and three young daughters.

Andrew personally aimied to raise £2,000 while the group combined aimed to raise at least £10,000.

JAKE took part in his challenge in April, running the ‘toughest footrace on earth’, Marathon Des Sables. Jake aimed to raise £10,000 for Ovarian Cancer Action in honour of his Auntie Soozie who is currently undergoing chemotherapy for the disease.

SIMON ran in the Great Wall of China marathon in May, raising money for Breast Cancer Campaign and Talking2Minds. He’s aiming to raise £5,000 and has a few more things planned for the rest of the year,

including the Marlow Xtreme Triathlon, the Great South run and going wing walking with The Brietling Team.

MARK is taking part in the ‘Tour de Type 1 Diabetes’ for the Junior Diabetes Research Trust. His son was only two years old when he was diagnosed with Type 1 Diabetes, and Mark is hoping to raise as much awareness of the condition as possible and raising £1,000 for charity.

JENNY O is walking the Great Wall of China for Cornwall Hospice Care. Jenny sadly lost both her Mum and mother-inlaw in recent years, both of whom spent time in hospices. As chairperson of St Agnes Cornwall Hospice Care Support group, she is raising both awareness and a target of £3,000 for the Hospices in Cornwall.

Norman... and his son James are cycling 1350 miles for a whopping four charities in total. These include: cancer research at the University of Birmingham; Tear fund; Links International and the Snowdrop Project. They are aiming to raise £2,000 for each charity.

JAMES and his crew of 12 are cycling the famous John O’Groats to Land’s End (‘JOGLE’) route in June 2015 for Multiple Sclerosis. Together they are aiming to raise over £10,000 towards to aid the Bath and Bristol MS Branches, supporting members’ events and home modification projects.

JENNY L (right) trekked up Mount Kilimanjaro for Cornwall Hospice Care in September. The hospice has cared for a number of Jenny’s friends and she aimed to raise £2,000. LS

Want to be a hero?

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 The next round of applications will end on 31st December 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.

Autumn 2014

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Herb focus

Rhodiola Finding it hard to concentrate or in need of an energy boost?

This could be the herb for you says Dr Sarah Brewer

The facts GOOD FOR Beating fatigue, improving alertness, concentration, memory, stamina, sleep quality and stress relief .

R

hodiola (Rhodiola rosea), an alpine plant also known as golden root, has been used as a medicine for more than a thousand years. With striking yellow flowers, it thrives close to the Arctic Circle in the dry montainous areas of Scandinavia, Siberia and Northern China.

It is thought to help boost physical and mental health and such are its reputed powers that it is recognised as an official medicine in Russia and Scandinavia for treating fatigue, memory loss and poor concentration.

How does it work?

Rhodiola contains a number of unique compounds, such as rhodioflavonoside, which help the body adapt to physical and emotional stress. It is believed to act on the hypothalamus, an area in the the brain associated with hormone production, and it helps to reduce levels of stress hormones such as cortisol and adrenaline. It also increases serotonin levels to improve low mood.

What can it help?

LIFE STRESS: Taking rhodiola extracts for four weeks produced clinical improvements in seven questionnaires that related to stress, fatigue, 34

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Autumn 2014

WHAT TO BUY Look for the THR label that shows the rhodiola is registered as a Traditional Herbal Medicine. This means it has undergone extensive quality testing in the same way as conventional pharmaceutical drugs.

PERFECT PARTNERS Rhodiola can be used alongside other calming supplements such as magnesium and 5-HTP.

concentration, disability and finally overall well-being, according to a study published in Phytotherapy Research.

ANXIETY: A small pilot study in California found that taking rhodiola for 10 weeks significantly improved generalised anxiety disorder.

DEPRESSION: A daily dose of rhodiola significantly improved overall depression, insomnia, emotional instability and preoccupation with bodily symptoms compared with placebo in a study published in the Nordic Journal of Psychiatry.

FATIGUE: Doctors in Sweden who took rhodiola extracts experienced less fatigue and improved mental performance during night duty than when taking placebo. Similar results were seen in a group of students during a stressful examination period, with those taking rhodiola showing significant improvements in physical fitness, mental fatigue and muscle testing.

HIGH ALTITUDE ADAPTATION: A study involving 24 men living at high altitude for one year found that taking rhodiola for 24 days significantly increased blood oxygen levels. Sleep patterns improved with more time spent in REM and deep sleep, and less waking during sleep

Are there any side effects?

Rhodiola is well tolerated by most people.

However, you should consult your GP if you are taking blood thinning medications, are pregnant, breast feeding or under medical supervison.

How should I take it?

The ideal dose is 200mg extract (equivalent to 300–1,000mg Rhodiola rhizome/root) twice daily. LS

Q&As

ask

THE EXPERTS From beating the freeze to keeping cheerful, our experts are here to advise

THE GP:

THE LIFECOACH:

THE NUTRITIONIST:

Dr Rob Hicks is a practising GP as well as medical editor for BBC Online health sites and the Classic FM radio doctor.

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 Cunningham

GARDENING FIT

Q

I´m a keen gardener but I find that all the bending and kneeling makes my joints ache more than usual. I already take glucosamine, but is there anything else that might help?

ANGELA DOWDEN: Gardening is a form of exercise so you should stretch before and afterwards just as you would if you were at the gym. A healthy diet should provide calcium to keep the bones strong and omega 3 essential fatty acids (found in oily fish) are believed to reduce the inflammation process and subsequent joint damage. Glucosamine

BEAT THE FREEZE

Q

I find that at this time of year my hands and feet get terribly cold.

I’ve always had poor circulation but it’s getting worse! Is there anything I can do to help?

and chondroitin also help reduce pain, while helping to keep joints strong.

A topical rub containing capsicum and oil of wintergreen can help relieve aching joints and may also contain n-acetyl glucosamine.

Natural pain-relieving anti-inflammatories include ginger, bromelain, devil’s claw and MSM.

DR ROB HICKS: If you smoke try to stop as smoking damages the arteries preventing enough blood from getting through. Exercise regularly and eat a healthy diet with plenty of fruit and vegetables. Garlic can help to keep the circulation in good shape as can omega 3 fatty acids and ginkgo biloba. Keep your hands warm by wearing gloves in cold weather and try this tip from the Raynaud’s Association - wrap a freshly baked potato in foil and use it as a pocket warmer.

For : fo more inauds.co.uk

visit w w

w.rayn

NAIL THE PROBLEM

Q

I am 67 and in good health except that some of my fingernails are ridged and two of them split. Could I be lacking some nutrients?

ANGELA DOWDEN: Vertical ridges, extending from the fingernail to the cuticle, are a normal part of ageing. If these are causing cosmetic problems then they can be reduced with a nail file or emery board.

Transverse ridges occur when nail growth is temporarily interrupted, due to illness or trauma. These will gradually grow out with the nail over time. The vertical nail splitting

you describe is also common in later years, or when nails become soft due to being in water a lot so consider wearing rubber gloves. Ensure you get enough iron and zinc in your diet and consider a supplement that will provide these minerals. Supplementing with MSM may also help to keep nails strong, as may rubbing almond oil into the nails every day.

Autumn 2014

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Q&As

ask

THE EXPERTS continued...

SEEING YOU THROUGH

Q

My mother has recently been diagnosed with age-related macular degeneration. There has never been a family history of the disease but I do not want the same to happen to my eyes. Should I be worried? And if so, is there anything I can do now to prevent it as I am only 50?

DR ROB HICKS: It is important to eat a healthy diet high in fruit, vegetables and oily fish to conserve the health of the eyes. However, there are a number of supplements, which are protective against age-related macular degeneration (AMD), all with a strong antioxidant action. One large, well-designed study showed that a combination of zinc, copper and vitamins C and E slowed the onset. Other studies have

BE PROACTIVE

CHRISTMAS CHEER

Q

Q

I get quite over-whelmed by all the information about what is best for my health. I like to take care of myself, but can find it quite demotivating. Is there any way I can feel more in control?

EVE MENEZES CUNNINGHAM: It’s time to be proactive in your thinking. “There’s so much information about healthy eating, I don’t know where to begin” could become “I love learning about how food can be good for me” or “I’m glad I’m making my health and well-being a bigger priority.” By becoming more proactive, you’re less likely to feel helpless and more likely to make positive changes to your lifestyle that stick.

36

shown similar effects from supplements of lutein and zeaxanthin, which are found naturally in corn on the cob and dark-green leafy vegetables. Besides their antioxidant action, these carotenoids protect the macula from the damaging effects of light by forming a yellow screen in front of the retina. Flavonoids such as those found in ginkgo biloba have also been shown to slow the progression of AMD.

Lifespan

Autumn 2014

We have a large Christmas at our house each year. I love having everyone together, but find the run up a bit stressful. Are there any tips to help me cope with the demands, while still enjoying myself?

EVE MENEZES CUNNINGHAM: Many people find that unrealistic expectations (often from adverts, TV and film) of a perfect Christmas make it hard to enjoy themselves. To delegate, start by listing every single little chore.

If you’re feeling stressed about all the veggies that need peeling, encourage older children or other adults to help in a relaxed and laid back manner.

It sounds boring but getting organised will help you enjoy buying your loved one’s gifts. Make a list of recipients: family, friends, colleagues, neighbours.

Thinking about the kind of thing they’d appreciate before you even start will help you save time, while planning which shops (or even websites) you are going to visit will help you avoid tired feet and stressful moments.

Just a few minutes a day of ‘nothing time’ will recharge you. Sit somewhere quiet or even lie down for five to ten minutes. If you’re worried about falling

asleep, set an alarm. This true ‘me-time’ will help you come up with creative solutions to stubborn problems and keep you feeling cheerful.

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

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RE AL LIFE

ME & MY HEALTH

SIAN LLOYD In our series on the health secrets of the stars, Sian Lloyd opens up to Eva Gizowska Sian Lloyd, 55, best known as an award winning weather presenter also makes documentaries, most recently about the Welsh Guard (to be screened next year).

She is also involved in charity work with Action For Children, The Prince’s Trust, Scope, the British Red Cross and Parkinson’s UK. For the latest weather forecast visit Sian’s website - tvweathergirl.com

do you exercise? I try to do some form of exercise every day, even if it’s just going for a walk. But, that’s not always possible if I’m very busy. So, my exercise regime tends to be feast or famine, depending on my schedule. what exercise do you do? I love walking, swimming and cycling. When I’m in London and I’ve got the time, I try to go swimming at least two to three times a week.

I’m also a big fan of Boris bikes, but I only use these to cycle in the park. You need to be very brave to take on the London traffic! But, I do cycle a lot when I’m in Wales. I’ve also cycled for charity. Last year, for example, I did a cycle trek in Jordan to raise money for the Cystic Fibrosis Trust.

do you sleep well?

I’m very lucky as I always get a good night’s sleep, especially if I’ve been walking in the Welsh countryside. But, even in London, after a long day’s work, I have no problems dropping off.

do you follow a healthy diet?

I eat healthily but in vast amounts! I’m the greediest person. I just love my food. I’ve never dieted in my life. I like to eat good, solid proper food. Things like porridge with a dash of muscovado sugar, or maple syrup, for breakfast, and I also eat lots of vegetables and salads. I don’t eat too much meat, but when I do it’s really good quality. A good Welsh black steak, for example, is just gorgeous. Or, I like to make a Welsh lamb curry. Smoked mackerel kedgeree is another favourite..

what do you do to relax? There’s nothing like a spot of hill walking in Wales to clear the mind and leave you feeling totally relaxed. The countryside there is just so beautiful. I find having my hair done is very relaxing and I love going to the cinema. My favourite is the Electric Cinema in Notting Hill.

Do you take supplements?

I go through phases, depending on what I need. At the moment I’m taking high dose vitamin D. I’m also a big fan of organic beetroot juice. I drink a small bottle every day. I don’t particularly like the taste, so, I drink it really quickly!

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Are you a fan of alternative therapies?

“I have a regular massage.

It’s a no-brainer. It always makes me feel so good afterwards.”

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