The UK’s leading health magazine
Spring‘15
BOOST YOUR HEALTH FOR
Spring Show your heart some
TLC
EYE SPY
Expert tips for better vision
Perimenopause What you need to know
£1.50
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.
On page 10 he looks at ways you can ‘spring clean’ your health “As well as
your body, you need to de-clutter your brain. Too many unresolved problems, anxieties and chronic stress can all affect mental health.”
Dr Dawn Harper
is a GP specialising in preventative medicine, women’s and family health. She appears regularly on TV and has a number of columns in various magazines.
On page 26 she answers some common questions about the perimenopause “Some women sail
through the perimenopause, others are plagued with uncomfortable symptoms.”
CONTRIBUTORS THIS ISSUE: Dr Sarah Brewer worked as a GP and hospital doctor. She specialises in nutritional medicine and is an award-winning health writer.
Sally Brown is a psychotherapist and health and lifestyle writer, working for national newspapers and magazines.
Eva Gizowska is a health journalist. She writes regularly in women’s magazines and national newspapers.
Robert Hobson is a registered nutritionist, runs two successful nutrition consultancies and has worked for the NHS.
Dr Trisha Macnair combines work as a hospital physician in the field of Medicine for the Elderly with medical journalism.
Patsy Westcott is a health journalist. She also has a Master’s degree in Nutritional Medicine.
Dr Roger Henderson
qualified as a doctor in 1985. He is the medical columnist for The Sunday Times and writes regularly for other national newspapers and magazines.
On page 16 he explains how to look after the health of your heart
“There are plenty of simple lifestyle measures you can take which can make all the difference to the health of your heart.” 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.
Angela Dowden is a registered nutritionist. She holds a degree in Food Science and is a regular health writer.
WELCOME
Spring clean in 2015 Spring is the perfect time to sit up and start paying attention to your health. After the cosy winter months, it’s time to dust away those cobwebs and put some ‘spring’ back into your life. If you feel your body could do with an overhaul to get it running at optimum levels, Dr Hilary Jones’ article on page 10 is full of inspiration about how to go about it. And, as he points out, if we spent half as much time spring cleaning our bodies as we do our houses, we’d be healthier all year round. I’m always amazed at the headlines I see about the latest research into healthy ageing. Each one offers tips on how to live longer, or ways to reach that magical age of 100. But, I always read them with a dose of scepticism. Many of them just sound too good to be true, so this month we asked Dr Sarah Brewer to take a look at the actual research behind them. Turn to page 14 to discover what she found out about this fascinating subject. I hope you enjoy this issue and if you have any comments or queries, do get in touch. Simply email yousay@healthspan.co.uk. We love to hear your thoughts on features or your own health tips. It means we can be sure to include topics that are of particular interest to you, so get writing! Yours in good 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
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HRA-YAP
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Contents S P R I N G 2 0 15
REGUL ARS 6
In the know News, views, research
9
Letters Your chance to have your say
13
Supplement focus Rose hip
23
Take 3 ...Ways to improve back ache
34
Herb focus Saw palmetto
35
Ask the experts The answers to your questions on health, diet and supplements
WELLBEING 18
Easy energisers Expert ways to put a spring in your step
24
On the nail What your nails can tell you about your overall health
NUTRITION 20
Food for sight Top tips for healthy eyes
28
Lose weight the healthy way Tasty ways to shift those extra pounds
HE AL TH
ON THE COVER
10
Spring clean your body Give your health a top-to-toe overhaul
14
Do you want to live to 100? The latest research on health ageing
16
Love your heart Smart ways to keep the beat
26
All about the perimenopause What it is and how to deal with it
RE AL LIFE 32
Healthspan Heroes An unbelievable Everest adventure
38
Me & My Health With Angela Rippon
in the Ruby rewards Our leading health journalists look behind the headlines
Cranberries are traditionally known for protecting against urinary infections, but now early research suggests that they may also extend life. The reason? They are bursting with bioactive ingredients that may protect against cell damage. According to the researchers, their study throws new light on how cranberry interacts with dietary macronutrients, such as protein, carbohydrates and fats, and stresses the importance of diet in studies into healthy ageing.
MELLOW YELLOW
EAT GARLIC
NEWS • VIEWS • RESEARCH
The delicate essential oil found in the seeds of the evening primrose, a US wildflower that looks like a giant buttercup, is especially rich in the essential fatty acid gamma-linolenic acid (GLA). This has long been thought to help people with eczema who have trouble converting fats from foods into GLA. And last year a pilot study of people with eczema backed up this theory. This adds to the increasing uses of this delicate oil, which include benefits for women’s health and overall wellbeing.
Tempted to throw away that sprouting garlic that looks past its best? Well don’t! Scientists report that it could have even more health benefits than its fresher friends. It’s higher in heart healthy plant compounds and their by-products. If you dislike the smell or taste of garlic – sprouted or otherwise – try odourless capsules.
How much?
Between 50 0 and 1,000 mg of evening p rimrose oil daily is thou ght best for preventa tive health.
Cod to go Your Mum may have been onto something when she made you gulp down that spoonful of cod liver oil. Being rich in vitamins A and D, along with the beneficial fatty acids DHA and EPA, means it may help ease joint twinges. In fact, a 2013 study found that a twice-daily dose of cod liver oil helped relieve the pain of rheumatoid arthritis and enabled participants to cut back on conventional painkillers. Best of all, with the advent of capsules, the days of forcing down that slimy golden liquid are over. 6
Lifespan
Spring 2015
NEWS & VIEWS
PUSH DOWN THE PRESSURE Probiotics – the friendly bacteria found in the gut and in foods such as yoghurt, sauerkraut and other fermented foods – have been linked with steadier blood pressure, according to new research from the US. Eating less salt and more fruit and veg, as well as regular exercise and keeping an eye on the scales, are more ways to keep down the pressure. Symptoms of high blood pressure aren’t noticeable, so it is important to get regular check-ups with your GP.
REMEMBER GINKGO…
Did you know? MSM (methyl-sulphonyl-methane), an organic sulphur compound, is the third most abundant nutrient in your body. Although found in foods such as meat, dairy and veg, many of us may be falling short so a supplement could be a good idea. Potential benefits include healthier joints, better immunity, stronger heart, better breathing, improved bowel function and super-charged energy. What’s not to like?
20 minutes …that’s all you need to walk a day to boost your chances of a long healthy life. You may have heard it all before but staying active throughout life really is crucial for good health.
Research into the pros and cons of ginkgo biloba for cognitive impairment and dementia continues to grow. The latest overview reveals it may help slow down the decline in a number of key faculties in people both in the early stages and those with fullblown dementia.
Do this...
SAY CHEESE! May 18th marks the start of National Smile Month, the UK’s largest and longest-running oral health campaign. Here’s how to mark it… BRUSH TEETH at least twice a day, including last thing at night with a fluoride toothpaste CUT DOWN on sugary foods and drinks
VISIT YOUR DENTIST at least once every two years or as often as they recommend.
For more about National Smile Month visit: nationalsmilemonth.org
5 ways to stay happy STRETCH IT
GET OUTSIDE
SUPPLEMENT IT
Just a quick stretch to loosen muscles can ease stiff joints and improve circulation to the brain. All of which can make you feel lighter and a bit brighter.
Natural light increases levels of the happy hormone, serotonin, which boosts energy and mood.
TRY SOMETHING NEW
5-HTP (5-hydroxy-tryptophan), sourced from Griffonia seeds, is converted in the body into mood-boosting serotonin. So why not give it a go?
Pushing your boundaries is a sure-fire way to put a smile on your face. Book a weekend away, take up a new hobby, sign up for a dance class or simply do something different.
Those piles of papers and magazines can really bring your mood down so throw them out now.
CLEAR CLUTTER
Spring 2015
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NEWS & VIEWS
TOP TIP ...don’t give up the day job! French researchers have found that the risk of developing dementia goes down by 3.2 per cent for each extra year of work post-retirement age. Why? Work keeps you active, socially engaged and mentally challenged.
WE SAY TOMATOES IN SEASON: Baby kale
Packed with vitamins, minerals, fibre and plant compounds, baby kale has a wealth of potential health benefits. In studies it’s been shown to lower cholesterol and block certain types of cancer cells. Try it in salads, frittatas, soups, stews and stir-fries – it’s milder and more tender than the tough winter variety.
Men, do your prostate a favour by opting for a tomatobased sauce on your pasta. A study from the universities of Bristol, Cambridge and Oxford found that a group of men whose diets were rich in cooked tomatoes and tomatobased products such as baked beans and tomato juice, had an 18 per cent reduction in the risk of prostate problems. How much to aim for? More than 10 portions a week.
Did you know? Lycopene is the red carotenoid pigment, found in tomatoes, guava, papaya, pink grapefruit and watermelon, that has been linked to prostate health.
50+ health
Your nutritional needs change throughout life. Once you hit the big 50, your ability to absorb nutrients from food decreases and appetite may be smaller while your need for certain micronutrients increases. According to experts, here’s what you need to pay attention to:
CALCIUM
What next?
VITAMIN D MAGNESIUM VITAMIN C VITAMIN E VITAMINS B6 + B12 FOLATE
If you feel your diet is lacking a broad spectrum multivitamin and mineral supplement could be a good insurance policy. Look for one that provides a good range of nutrients at EU recommended levels.
Be age-appropriate You can often find multivitamins that are targetted to a specific age group. These will often contain specific nutrients at optimal levels for your life stage. They also include added extras that your body will thank you for. 8
Lifespan
Spring 2015
LETTERS
You say... We love hearing your thoughts and views so get writing
Star letter
A BUNDLE OF JOY After having two miscarriages, my husband and I turned 40 and were starting to wonder if we would ever manage to conceive a child. Having worked as a cabin crew member for 14 years I was aware of the impact that flying can have on internal organs and had seen many of my colleagues experience difficulties in conceiving too. Then I found out that co-enzyme Q10 can not only help improve the quality of sperm in men but can also reverse the ageing process in women’s eggs. So we both started to take 200mg of Q10 a day. Within three months I was pregnant. The pregnancy progressed without any problems and our lives have been transformed and filled with joy by a healthy, wonderful baby boy.
Mrs Moreno, West Sussex
BACK TO MAKING MUSIC
BOOSTING IMMUNITY Here’s how I keep colds away. I was diagnosed with Breast Cancer in 2012. When I started chemotherapy I was told that my immune system would be affected so I should take care if I was around people with colds and viruses. I did some research (thank you Lifespan) and you suggested zinc. I was already eating an orange a day as a source of vitamin C to help the fight against colds, so I started taking zinc as well. I can honestly say I have neither suffered a proper cold nor flu since I have been on this regime, even though I work in an environment where my work colleagues have had colds. An orange and zinc keeps me healthy for the whole year.
Some years ago my psoriatic arthritis, which affects tendons and ligaments, got so bad in my hands that I could not carry on as a rehearsal pianist for choirs and soloists. A rheumatologist and skin specialist recommended a regime of supplements, in greater doses than I was already taking. Since then I have been taking glucosamine, chondroitin, rose hip, omega 3, evening primrose oil and Devil’s claw every day. My
fingers have shrunk back to their normal size. I have no pain and in spite of some minor long-term damage to the soft tissue I can now play the piano again. I am so pleased I changed my regime.
Valerie Thompson, Surrey
Reader’s corner Email us your good health tips to the address below and you could win a year’s supply of multivitamins MAGNESIUM FOR SENSITIVE TEETH If you suffer from sensitive teeth, which as fellow sufferers will know can be really painful, try magnesium. For about two months now, I have been taking magnesium and I have noticed a great improvement so I will continue to take it. I am so glad I discovered this.
Marilyn Ebers, via email
SMALLER PLATES FOR WEIGHTLOSS If you want to lose weight, eat your meals off a smaller plate. It tricks your brain into thinking you are having the same as everyone else. You still get the same enjoyment, but the pounds gradually come off. I have lost half a stone already this way.
Gloria Wilding, Merseyside.
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!
Janice Hamilton, via email Spring 2015
Lifespan
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SPRING CLEAN YOUR
body “Get out your duster by all means, but make spring cleaning your body a priority...”
What better time than spring for a quick body MOT to restore your vitality and replenish energy levels after winter, says Dr Hilary Jones
HE AL TH
S
pring has finally arrived, which for many means giving the home a top-to-toe clean, but how about your body? If you devoted just half the time you spent spring cleaning on looking after your body, the result would be a healthier new you not just for spring but for life. So get out your duster by all means but make spring cleaning your body your priority. Here’s how...
See to your eyes If everything
looks dusty and dry after all that central heating over the winter, chances are your eyes are too. It is worth considering supplements, especially if you are a smoker, to protect the retina at the back of your eye from agerelated degeneration (AMD) which affects central vision and reading ability. Look out for ones containing lutein, zeaxanthin as well as omega 3 fish oil and krill oil. Finally don’t forget to check if it’s time for your regular two-yearly eye check at the opticians.
Listen up to ears
As you contemplate your spring clean, can you hear the rain as it hits the windowpanes – one of those soft delicate sounds that people with diminished hearing miss out on? If you also notice yourself asking other people to repeat what they are saying or turning up the TV or radio much louder than them, you are likely to have hearing loss. Get it checked. There are 10 million people with this condition in the UK, of which four million are undiagnosed and missing out on the pleasure of sound and music.
Balance your digestion
Will the spring cleaning address the dirt that all those muddy shoes have brought into the house through winter? If so, think what all that stodgy comfort food and excess alcohol have done to your digestive system over the last few months. Not to mention any
antibiotics you may have taken which have probably upset the balance of friendly bacteria needed for good immunity and nutrition. Consider taking a probiotic containing billions of friendly bacteria to restore the balance.
Boost energy
Increased exposure to sunlight during the longer daylight hours of spring will help boost energy levels naturally, but meanwhile you can improve your get-up-and-go by supplementing your diet with co-enzyme Q10 and guarana.
De-clutter your brain
Chances are your spring clean includes sorting out those kitchen cupboards, dealing with the in-tray on your office desk, and getting your paperwork in order. De-clutter your brain at the same time. Too many unresolved problems, anxieties and chronic stress can affect mental health. Supplements containing ginkgo biloba, vitamin B complex, omega 3 fish oil and phosphatidylserine can be very useful.
Top Tip
Don’t brush your teeth straight aft er eating as it can actually harm the e nam e l - w ait an hour before clea ning
Brush teeth and gums
You are cleaning and shining everything else in the house so why not include your teeth and gums? Consider buying a more effective and less abrasive rotary toothbrush and floss regularly. Gingivitis or gum disease is the commonest disease on the planet and surprisingly associated with cardiovascular risk factors. You might even consider bleaching your teeth safely by asking your dentist to fix you with a bespoke dental tray in which you can put a special whitening solution every night for a week, which has great results.
Spring 2015
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Open lungs
An annual spring clean usually includes throwing open the windows to replace the fog of winter with fresh air. Your lungs could do with the same treatment. Sitting in front of the TV as most of us do during winter means we use only a small percentage of the air sacs in our lungs (the alveoli). Jogging or even a brisk walk will open them up and boost oxygen and energy levels while helping to clear accumulated dust pollutants and mucus from the small airways.
Nurture skin
You’ve cleaned the windows inside and out, removed dead leaves from the gutters and replaced lost tiles from the roof. So now it’s time to look after your own exterior. Your skin is your largest organ and is often forgotten in the cold weather. Drink plenty of water, eat raw fruit and vegetables and consider vitamin E and anti ageing creams with UV protection.
Love your heart You soon know
if your boiler is on the blink or there are leaky pipes in the house, but your main priority should be to look after your own heart pump and circulation. Not smoking, taking regular exercise, having your cholesterol checked, sticking to a healthy diet and taking omega 3 supplements as well as plant sterols will all help. Get your blood pressure checked too, as well as your cholesterol, and reduce your salt, sugar and fat intake.
Oil those joints Just like those stiff
hinges on the kitchen cupboard doors which need oiling, so do your joints. Every single one is designed to move and will become more painful and stiff if neglected. Look out for supplements containing glucosamine and chondroitin to feed and nourish cartilage which coats the ends of moving bones. And make sure you incorporate regular exercise into your daily routine to keep bones strong and joints maintained.
Put feet first Floors, carpets, rugs
and doorsteps all need attention after the winter onslaught. Likewise so do your feet. They walk us twice around the world during our lifetime and we should look after them. Carefully trim those nails, exfoliate some of the hard skin under the soles and remove any callouses and corns.
5 SUPPLEMENTS FOR SPRING
1 2 34
VITAMIN B COMPLEX Feeling stressed is a common post-winter feeling, and it’s a physiological state that increases the requirement for B vitamins. As they are water-soluble and don’t stay in your body very long, a supplement is useful, which can be taken daily. GINKGO BILOBA Poor circulation can affect anyone, but you’re more likely to be badly affected in winter. If you suffer from painfully cold fingers or toes right into early spring, gingko biloba may help, as it is thought to improve blood flow to the extremities.
MAGNESIUM When winter leaves you low on energy, topping up your magnesium levels could help. In dietary surveys, magnesium intake is frequently low, which can be a problem because this mineral is an essential co-factor in the energy-releasing process in cells.
5
VITAMIN C Fight back against lingering respiratory infections by upping your intake of vitamin C. Some evidence suggests that two 500mg tablets of vitamin C per day - an amount you can only get from a supplement - will help to clear up a cold more quickly.
FISH OILS After months of cold and damp, your joints are probably feeling aches and pains more keenly. For a sprightlier step into spring, try upping your intake of antiinflammatory omega 3 fats found in oily fish. If you don’t like fish, opt for capsules. LS
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Spring clean your body
“Jogging or even a brisk walk will help boost energy levels....”
Supp lement focus
Rose Hip Looking for a supplement to help keep your joints healthy? Dr Sarah Brewer explains why rose hip could help What can it help?
The facts
R
ipening in late summer, these fruits of the wild rose provide a nutritious feast for fruit-eating birds, deer, rabbits, squirrels and other foragers, while in winter they provide a colourful splash of vermillion. During the Second World War, rose hips were often included in jams, jellies, soups and stews and rose hip syrup, a popular source of vitamin C, was even said to keep colds at bay, although as yet no studies have investigated this claim. However, scientists have found that rose hips do pack an extra punch that can greatly reduce joint aches.
How does it work?
Rose hips work in a similar way to aspirin. They hinder an important group of enzymes (known as COX-1 and COX-2) involved in the pain and inflammation process. A substance found in rose hips has also been shown to inhibit the activity of inflammatory white blood cells, while lowering levels of inflammatory markers in the blood. In addition, rose hip syrups are a rich source of antioxidants, including vitamins C and E, plus carotenoids such as lutein, beta carotene and lycopene.
AVAILABLE FORMS Tablets, syrup, capsules. You can make a medicinal tea by simmering a tablespoon of cut rose hips in water.
PERFECT PARTNERS Rose hip can be used alongside glucosamine and chondroitin.
DOSAGE There is no official recommended dosage for rose hip, but experts suggest between 250mg and 625mg of the extract daily.
OSTEOARTHRITIS: Several studies have investigated the anti-inflammatory effects of rose hip extracts, particularly on the symptoms of arthritis. The results show that rose hip not only improves overall pain levels, but can also increase the range of hip movement. The level of relief shown in four clinical trials was equivalent to that achieved with nonsteroidal anti-inflammatory drugs (NSAIDs), paracetamol and aspirin. As a result, 50 per cent of the study participants were able to reduce their use of painkillers and anti-inflammatory drugs when taking rose hip supplements. Some also said they had improved energy levels, better quality of life and increased wellbeing as a result of fewer joint problems. Another large analysis of a randomised controlled trial involving 287 patients found that, after three months treatment with a standardised rose hip extract, discomfort scores were consistently reduced and patients were twice as likely to respond to rose hip compared to taking an inactive placebo.
How long should I take it?
More than 80 per cent of people taking a rose hip extract reported noticeable benefits after just three weeks, with reductions in discomfort scores. For ongoing benefit it can be taken long term.
Are there any side effects?
No significant side effects have been reported, but always check with your GP before taking if you are on any prescribed medication. LS
Spring 2015
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100? Do you want to live to
Which studies offer the most compelling examples of how to increase your longevity? Dr Sarah Brewer examines the evidence
I
t’s official: your 50s and 60s are just the midpoint of your life. This is one of the key messages from a recent paper, published in the journal Stroke, confirming a link between alcohol and stroke. Researchers found that drinking more than two alcoholic drinks per day increases your risk of a stroke by a third in middle age which, incredibly, was defined as ‘in your 50s and 60s’. So if 60 is truly the potential midpoint of your life, what can you do to ensure you reach the unfathomable age of 120? The world’s oldest documented person, French woman Jeanne Calment, died in 1997 aged 122 years and 164 days. She attributed her longevity to a daily glass of port, eating 2lb of chocolate a week and not worrying about a thing. So apart from watching your alcohol intake and avoiding stress (and smoking, although Ms Calment famously only quit at the age of 113) what else can you do to live past the magical age of 100?
TAKE GLUCOSAMINE
Researchers from the University of Washington and the Fred Hutchinson Cancer Research Center, both of which are in Seattle, looked at supplement usage in a staggering 77,700 people aged between 50 and 76. They found that those who were taking glucosamine at least four days a week, for at least three years, were 18 per 14
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Run for your life
People who are active and enjoy light jogging for 60 to 140 minutes per week, had a 30 per cent lower risk of death during a 12-year study, published in the Journal of the American College of Cardiology. Those who indulged in strenuous jogging had the same death rate as couch potatoes. The optimal frequency for jogging was two to three times per week at a slow pace.
HE AL TH
“Your 50s and 60s are just the midpoint” cent more likely to survive the following eight years than those who didn’t used gucosamine. Similar results were found for chondroitin too. When a more sensitive analysis was performed, which removed the first two years of follow-up to help exclude pre-existing disease, the protective effect of glucosamine increased to a 20 per cent reduced risk of death from any cause. What’s more, the protection remained even after accounting for other confounding factors such as smoking, weight, age, education, marital status, alcohol intake, physical activity, vegetable intake, cholesterollowering medication and HRT. Glucosamine is known to reduce inflammation and relieve pain, which is why so many people find it helps joint problems. It’s possible that reduced inflammation also protects against other diseases.
GET ENOUGH MAGNESIUM
A ‘good’ intake of magnesium is associated with a significantly smaller risk of death from any cause, and you don’t need high amounts, according to Spanish researchers. Those in a study living longest obtained around 442mg/day from eating nutrient-dense
wholefoods. Magnesium is thought to promote longevity through beneficial effects on blood pressure, blood clotting, blood vessel dilation and by protecting against abnormal heart rhythms and heart failure.
GO MEDITERRANEAN
A US study analysed blood samples from 4,676 healthy women and found that telomere length – the protective cap at the end of chromosomes associated with longevity – was longest in those whose dietary analysis most resembled the Mediterranean diet which is rich in fruit, vegetables, nuts, olive oil, garlic and moderate amounts of fish. Those who most closely followed this way of eating might expect to live, on average, four and a half years longer than those not following a Mediterranean diet. This difference is comparable to the lifeexpectancy gap between smokers and non-smokers. The researchers mentioned the potential benefits of drinking a moderate amount of wine with meals, but remember that more than two units per day increases the risk of stroke. And, although Italy is in the Mediterranean, there was no mention of pizza or pasta! LS
Top tips to keep you young Sleep well
Deep sleep helps to defuse stress and repair the cells in your body. So next time you have a lie in, don’t give yourself a guilt trip, remind yourself that you are just looking after your body.
Use suncream
Scientists in France have shown that when they compared the two sides of workers’ faces, the side facing a window had aged more. The damage is thought to be due to UVA rays which penetrate clouds and glass. So next time you buy a moisturiser for your face, look for one containing UVA protection.
Pull your weight
Lifting weights helps you remain fit and improve strength. Results of a study from Harvard University suggest using up 2,000 calories a week in exercise could even extend your life by as much as two years.
Stay married
Being in a stable happy marriage helps you live longer and protects you from depression. It may come as no surprise to some of you that the added years are greater for men than women but, male or female, it seems it is worth working at a relationship.
Make yourself smile The American Psychological Association report that a positive attitude can have as big an impact on your life as not smoking - certainly something worth smiling about!
Did you know?
Owning a p et could he lp you live lon ger as it has been shown to reduce stress levels .
Spring 2015
Lifespan
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LOVE YOUR HEART Your heart is your body’s powerhouse so make sure you give it the attention it deserves. Dr Roger Henderson shows you how
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Spring 2015
HE AL TH
B
eating around 70 times a minute and over 100,000 times a day, your heart is your most precious organ - it literally keeps you alive. However, most of us barely give it a thought until we start to develop problems – by which time it can often be too late, with heart disease killing around 100,000 people each year in the UK. However, the good news is that although there are risk factors for heart disease you can do nothing about such as family history and ethnic background, there are plenty of lifestyle measures you can take which can make all the difference to the health of your heart. And remember – the more you look after it, the longer it will look after you!
SORT YOUR DIET
Many heart problems are linked to an unhealthy diet that contains too much saturated fat and trans fats found in processed foods, which can clog up arteries. Too much sugar and white flour, and too few whole grains and healthy fats are other factors. Eating a heart-protective diet that is low in salt with plenty of fresh veg, fruit, oily fish, low-fat meat and poultry, pulses, some dairy, and good fats found in nuts, seeds and their oils is key to preventing (and managing) raised cholesterol and high blood pressure, both major risk factors for the development of coronary heart disease.
TOP UP ON BETA GLUCANS
Beta glucans – a type of fibre that occurs naturally in certain foods – can help keep a check on high cholesterol levels. Good sources include cereals such as oats, barley and rye, shitake mushrooms, Baker’s yeast and some seaweed. Aim to eat 3g of beta glucans a day to lower cholesterol levels. It can also be taken as a supplement.
“The more you look after your heart, the longer it will look after you!”
DRINK ALCOHOL – BUT NOT TOO MUCH!
Moderate drinkers appear to have a lower risk of heart disease than teetotallers or heavy drinkers. Moderate drinking is defined as drinking between one and two units of alcohol a day for women and two to three units a day for men, where one unit is equivalent to a single measure of spirits, 125ml of wine or 230ml of low strength (four per cent) beer or lager. Avoid too much alcohol in one go, though, intersperse alcoholic drinks with soft ones and aim for a couple of alcohol-free days a week.
STOP SMOKING
Giving up smoking is the single most important thing you can do to lower your risk of heart disease. Smoking leads to a build-up of fatty material in the
arteries. This causes blood to thicken and clot, which in turn can cause a heart attack or stroke. Nicotine also increases heart rate and blood pressure, which means the heart has to work harder to pump blood around the body. The good news if you give up now by this time next year your heart attack risk will have fallen to half that of a non-smoker.
EXERCISE REGULARLY
Physical activity halves the risk of developing coronary heart disease. It lowers blood pressure, reduces the risk of diabetes, helps you to lose weight, gives you more energy and lowers stress. Any activity is better than none and even as little as 20 minutes of walking each day has been shown to be good for the heart. It will also help you to keep your weight in check – vital, as being overweight is a major risk factor for heart disease.
SUPPLEMENT IT
Extracted from shrimp-like crustaceans, krill oil is a popular ‘super supplement’ in heart health, as it is a rich source of omega 3 fatty acids that help reduce inflammation in the body. Look for supplements, which are sustainably sourced. Co-enzyme Q10 is another supplement to consider especially if you are taking cholesterollowering stains, which can cause side effects such as muscle pains. Studies show coQ10 may help reduce these as well as helping to improve blood pressure control.
EAT EGGS
Once thought of as being bad for the heart we now know that eggs are rich in protein as well as other essential nutrients such as vitamins D and B12, selenium (an antioxidant that helps fight against heart disease) and choline. Eating one or two eggs a day is healthy unless you have been advised otherwise by your doctor or a dietitian. LS
Check it out As we age our arteries become stiffer and less flexible, causing blood pressure to rise making us vulnerable to heart disease and stroke. High blood pressure usually causes no symptoms but is a major cause of heart problems so be sure to get yours checked.
Spring 2015
Lifespan
17
EASY
energisers Revive and refresh yourself ready for the new season with Angela Dowden’s quick energy boosters
WELLBEING
M
ost of us want more energy, especially after the long winter months, which can leave us feeling sluggish and lethargic. But how do you rev yourself up? A cup of coffee, tea or a chocolate bar may spring to mind. And although they will give you a sudden burst of energy it won’t be long lasting. The healthier option is to tweak your diet, watch your stress levels and make sure you exercise regularly. Here’s how to get energy the easy way...
DE-STRESS
As we all know, stress saps energy. When we’re under stress, our body pumps out hormones such as cortisone and adrenaline. Called the “fight or flight” hormones, they serve a great evolutionary purpose: they prepare our body for an emergency. But they were never meant to be turned on all the time and chronically high levels can lead to exhaustion and affect your memory. Relaxation measures that energise include everything from deepbreathing and meditation to taking a warm bath so that you sleep better. Don’t underestimate the importance of a social network either. Having friends and family around for support is a great stress buster.
DON’T SHUN STEAK
Red meat gets a bad press but it’s great if you’re trying to ramp up energy levels as it’s a rich and easily absorbed source of iron. Pre-menopausal women are the most at risk of iron deficiency. The average intake of an adult female being only 10mg a day – the RDA is 14mg. If you aren’t getting enough iron from your diet, lethargy, poor concentration and generalised fatigue are typical symptoms. For a delicious way to help prevent these problems, try tucking into a succulent sirloin steak or lean lamb chop. It’s true that too much red meat isn’t good for us, but it’s only the processed type that should be eliminated completely. When it comes to lean, unprocessed red meat, like steak or roast beef, the World Cancer Research Fund recommends a limit of 700g (uncooked weight) a week, which is actually three 8oz steaks!
EAT YOUR FRUIT & VEG
Don’t underestimate the power of fruits and vegetables to boost vitality. Bananas are the classic energy-boosting snack because they are one of the few carbohydrate-rich fruits. Just one of our bendy friends will also provide you with 10 per cent of the RDA of magnesium and 14 per cent of vitamin B6. Other, less carbohydrate-rich fruits and vegetables also boost higher energy levels in several ways, not least through providing a host of vitamins, minerals and phytochemicals that promote good health, while crowding out other less nutritious foods which may contribute to feelings of lethargy and fatigue.
EAT GOOD CARBS
To keep energy levels steady, at least 40-45 per cent of your calorie intake should come from carbohydrates, most of which should ideally be high fibre and unrefined. In practice, this means eating a portion of foods such as wholewheat pasta, grainy bread, brown rice, porridge oats, beans, pulses and potatoes in their skins at every meal. These healthy carbohydrates are the slow-burn type, helping to keep your energy levels consistent
SUPPLEMENT IT
While they don’t give you energy directly, certain supplements may help facilitate the metabolic pathways that lead to energy release. Co-enzyme Q10, for instance, is found in all body cells and in particularly high quantities in the heart muscle. It plays a key role in helping to create a substance called ‘ATP’, the energy ‘currency’ of the body, which drives every function performed by the body’s cells. As we age, natural levels of coQ10 fall, so topping up your intake may help flagging energy. Other nutrients that come in supplement form and may affect energy when it is in short supply include B vitamins and iodine (found in kelp).
Fast fatigue fighters SNIFF ESSENTIAL OILS For a quick lift, pop a couple of drops of a reviving essential oil onto a paper hanky and inhale. Aromatherapists recommend trying rosemary, basil, lemon or peppermint.
HAVE A GOOD STRETCH A good stretch and yawn gets oxygen to the brain, helps to untie knotted muscles and gives you an immediate vitality boost.
BREATHE DEEPLY Breathe in through your nose and count to five. Staying relaxed, breathe out through your mouth and count to eight. Repeat until you feel your energy level rising.
MIST YOUR FACE A fine spray of mineral water works well as an instant reviver – especially if the weather is hot. It’s also great if you’re travelling.
Spring 2015
LS
Lifespan
19
FOOD FOR
sight As well as good lifestyle habits, such as getting enough sleep and regular exercise, good nutrition can benefit the health of your eyes, says Dr Sarah Brewer
S
ight is one of our most precious senses yet we often take our eye health for granted and find it hard to believe that anything could go wrong. As we get older, however, the risk of conditions such as cataracts, glaucoma and age-related macular degeneration increases. Although these are all part of the normal ageing process, there are things you can do to keep them at bay. Read on for some common eye problems and the role that good nutrition can play.
Age-related macular degeneration (AMD)
Associated with reduced levels of carotenoid pigments in the macula – the part of the retina responsible for fine vision – AMD is a painless, progressive disorder and one of the most common causes of visual loss in later life. The yellow pigments present in the macula, known as lutein and zeaxanthin, help to filter out harmful blue light, helping to neutralise the damaging chemicals produced during light detection. When levels of these pigments are reduced, cell damage increases, which can lead to a widening circle of visual distortion. As the defect is in the centre of the visual field,
20
Lifespan
Spring 2015
AMD typically obliterates words when reading and blanks out someone’s face when you look straight at them.
EAT TO BEAT Those with the highest dietary intakes of of lutein - dark-green, yellow and orange fruit and vegetables have at least a 60 per cent lower risk of developing AMD than those with low intakes. Until recently it was thought that any damage caused by poor dietary intake of lutein was irreparable. However, research published in Optometry – the Journal of the American Optometric Association – shows that taking lutein supplements (10mg daily – five times the average daily intake from diet alone) can improve vision in some cases of AMD. Combination supplements that include lutein, zeaxanthin, antioxidants (zinc, vitamins C and E) and omega 3 fish oils are often prescribed by ophthalmologists to help prevent or treat AMD.
Cataracts are an opacity in the
normally crystal clear lens caused by changes in proteins that are similar to those which turn cooked egg white from clear to cloudy. This results in blurring, sensitivity to sun glare, changes in colour perception and seeing haloes around light. Most cataracts are part of the ageing process and are made worse by exposure to ultraviolet light.
EAT TO BEAT People with the highest dietary intakes of antioxidants found in brightly coloured fruit and vegetables are less likely to develop cataracts than those with low intakes. Vitamin B2, found in eggs and oily fish, helps to maintain eye levels of an important antioxidant, ‘glutathione’, which may inhibit cataracts forming.
Presbyopia is a form of longsightedness that develops as part of the normal ageing process. Each eye lens thickens, making it increasingly difficult to focus on near objects. The first symptoms usually occur around the age of 45, when you may need to start wearing glasses for close activities such as reading or sewing. There is little that can be done to prevent
NUTRITION
Look after your eyes! TEST IT Have regular eye tests to detect problems earlier rather than later. Always report any changes in your vision, headache and any pain in or around your eyes.
QUIT NOW If you smoke, do your utmost to stop - smokers are three times more likely to develop cataracts and four times more likely to experience macular degeneration than non-smokers. TAKE A BREAK If you use a computer, take frequent breaks to reduce the chance of eyestrain and tiredness. It’s also a good idea to look away from the screen during ‘thinking time’ and focus on objects at varying distances away. SHIELD THEM Wear protective sports goggles to shield your eyes when playing racquet games such as squash – prescription versions are available. VEG UP Aim for at least five portions
of fruit and vegetables a day. Good options include lutein-rich kale, spinach, broccoli and orange-yellow sweetcorn, peppers, apricots and mangoes.
GET SHADY Wear sunglasses or tinted lenses that carry the UV400 mark to protect your eyes from the sun.
VISIONARY SUPPLEMENTS LUTEIN US research shows that taking 10mg lutein may improve vision in some forms of AMD.
FISH OILS provide important building block (DHA and EPA) needed for optimum eye health. ANTIOXIDANTS may offer some protection, particularly bilberry and pine bark extracts.
presbyopia due to the fact that the lens grows throughout life, while the eye stays a fixed size. Eye muscles are therefore less able to change the lens shape by constricting or relaxing.
EAT TO BEAT For general lens health,
eat plenty of fruit and vegetables for their antioxidant content.
Glaucoma is a condition in which
the fluid pressure in the eye reaches such a high level that it causes damage. Excessive pressure compresses the small blood vessels that nourish the optic nerve, which can lead to loss of vision or even blindness. It is the most common eye disorder in people over 60 and is responsible for 15 per cent of blindness in the UK.
EAT TO BEAT Berries are a rich source of antioxidants, especially vitamin C, which is involved in collagen production.
Dry eyes are relatively common,
especially if you forget to blink when concentrating on your work or computer screen. However, due to reduced tear production, which becomes more common with age, some people can suffer from dry eyes all the time. The standard treatment involves drops known as artificial tears. These can be successful but may need to be used frequently to prevent burning, itching, grittiness and painful ulceration.
EAT TO BEAT Increasing your intake of oily fish, or taking an omega 3 fish oil supplement, may help. LS Spring 2015
Lifespan
21
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3
take
...ways to improve
back pain
It can be debilitating but there are ways to soothe the ache and make life bearable
1
THE EXERCISE
‘Your back is best cared for as a unit rather than an individual body part so go for everyday activity plus resistance (strength) training,’ says personal trainer Dan Roberts (www.thedanrobertsgroup.com). Good activities include walking, swimming, yoga, t’ai chi and Pilates. ‘Add some squats to strengthen your lower back. Stand, legs hip-width apart, bend your legs and tilt your bottom backwards as if about to sit on a low chair before straightening your legs and returning to standing. Work up to 50 a day,’ suggests Dan.
THE SUPPLEMENTS
Backache is most common in people whose work involves heavy lifting or carrying, sitting in one position or bending awkwardly. ‘Omega 3 fish oils/cod liver oil reduce inflammation to improve back stiffness and pain, while MSM-sulphur also has an anti-inflammatory action,’ says Dr Sarah Brewer. ‘Glucosamine and chondroitin help strengthen the central ‘pulp’ of the vertebral discs and can improve symptoms relating to a slipped disc. ‘Devil’s claw is a traditional herbal medicine whose natural pain-killing action appears to be as effective in reducing low back pain as prescribed non-steroidal anti-inflammatory drugs,’ she adds.
3
2
THE THERAPIES
‘Most back pain resolves spontaneously much like the common cold so reassurance and practical tips - avoid bed rest, stay active, use heat or cold packs and/or over-the-counter medications - will usually sort it out,’ says Dr Adam Al-Kashi Head of Research & Education at Backcare, the charity for back and neck pain (www.backcare.org.uk). If backache is persistent or recurrent, however, treatment can help. ‘Alexander Technique, an educative process taught by AT ‘teachers’, has the most compelling evidence base,’ says Dr Al-Kashi. ‘It helps retrain you in how to use your body to avoid the habitual movement patterns and postures that can trigger symptoms.’ Massage can also be beneficial. Spring 2015
Lifespan
23
on the
nail Follow our guide to common finger and toenail problems and what do to keep them up to scratch by Dr Tricia Macnair
Y
our nails deserve regular attention, and not just for appearance’s sake. They play an often-overlooked part in day-to-day living, constantly protecting our delicate fingertips and providing a hard, sharp tool for hands-on work. They are also a barometer of our general health and often hold the clue to a range of diseases. Hands and feet come in all sorts of shapes and sizes, but in general each nail should be a regular symmetrical shape and a smooth peachy-pink colour. As we get older they may become thicker and less smooth, but these changes can also be a sign of a problem. So what should you look out for in nails and what action should you take?
HORIZONTAL RIDGES
Ridges or indentations going from side to side across the nail are a sign that the formation of new nail, which occurs in an area called the nail fold (furthest from the fingertip), is disrupted. Many factors may be involved including infections, skin diseases such as psoriasis, severe heart disease, malnutrition, low calcium intake and some drug treatments especially chemotherapy. Injuries to the nail fold can also cause horizontal ridges.
Sort it: Check your general health and
make sure your diet is tip-top. By the time the ridges start to move down the nail, any health threat may have passed. If ridges persist, see your doctor.
Did you know? can
the Ameri According to your Dermatology, Academy of mer er in the sum st fa w ro g ls nai in the winter. than they do
24
Lifespan
Spring 2015
WELLBEING
VERTICAL RIDGES
Thicker ridges running vertically from the nail fold out to the fingertip can often develop as we get older. Thankfully, they are usually nothing to worry about.
Sort it: You can simply smooth out these
Must-do checklist... Try to keep nails neatly trimmed
ridges by filing them down with a doublesided polishing nail file.
Avoid excess exposure to strong chemicals
DISCOLOURED NAILS
Try not to dig, poke at or lift nails
Chronic fungal infection is the most common cause of yellowing nails. About one in ten adults (and one in five of those who are over 80) have a fungal nail infection, usually affecting a toenail. It isn’t just a cosmetic problem - in people with diabetes, fungal infections increase the risk of bacterial infection, leading to foot ulcers and gangrene, so it’s important to keep an eye on them. Many other condition can discolour the nails too, including chronic bacterial infections elsewhere in the body, jaundice and some drug treatments.
Sort it: Keep feet as clean as possible,
and dry thoroughly after washing. Ask your pharmacist about antifungal treatments – the key is to stick to the treatment meticulously.
WHITE SPOTS
White spots are common and usually a sign of disruption to the nail structure caused by minor trauma (all day long we batter our nails as we use our hands for all sorts of tasks). If you have lots of white spots, however, it’s worth checking for causes, such as low
When filing nails, move the file in only one direction (outwards from the middle).
Think about your diet and aim to include adequate amounts of, in particular, calcium, vitamin D, vitamin C, iodine, copper and zinc. B vitamins are important too, especially biotin. Look for a high quality supplement which
“Our nails can be a barometer of our general health...” calcium, as well as anaemia and chronic diseases such as diabetes. Constant use of nail polish can also leave white marks on the nail surface.
Sort it: Make sure you are getting enough
calcium and iron in your diet. Try moisturising your nails regularly as this will help to keep them supple. Try changing to a milder nail-polish remover.
SPLIT NAILS
Brittle or split nails may occur in many diseases (including an under or over active thyroid gland) but are also just more common in later life.
Sort it: Rule out fungal infection. Avoid
excessive use of detergents and other harsh chemicals, and moisturise regularly. Biotin or vitamin B7 supplements can help to strengthen nails. Talk to your doctor if you have other symptoms.
SPOON-SHAPED NAILS
Known as koilonychia, nails which sink down in the centre are linked to several diseases, including iron-deficiency anaemia, Raynauds disease (where the blood vessels to the extremities go into episodes of spasm),
contains nutrients that specifically support the health of your nails. Get your doctor to check any persistent abnormality of the nail. Although rare, tumours can develop under the nail but may be mistaken for less serious problems.
lupus (an autoimmune disease), and haematochromatosis (an inherited disorder of iron storage).
Sort it: Talk to your doctor, especially if you have other unexplained symptoms including tiredness (this could suggest anaemia). Make sure you have plenty of iron in your diet or take a supplement.
PALE NAILS
Pale nails can be a sign that the nail has come away from the nail bed below, and will soon fall off. They can also be a sign of more generalised serious disease including liver cirrhosis, heart disease, diabetes and an overactive thyroid.
Sort it: If you had more than one
damaged white nail, talk to your GP to rule out more serious problems.
BLACK NAILS
Many conditions can discolour the nails, but a black nail is usually the result of trauma with bleeding into the nail. Psoriasis can cause the nails to turn red or brown, or pitted, while a chronic bacterial infection can cause a greenish-black tinge, and kidney failure can leave the nails brown at the tips. Vertical dark stripes are a common normal variant in people with darker skin.
Sort it: A damaged black nail will fall off
with time. Always monitor dark patches in a nail. If they grow or affect the nail fold, they could be a pigmented cancer called a subungual melanoma. LS Spring 2015
Lifespan
25
ALL ABOUT THE
perimenopause A recent Healthspan survey reveals that women are still finding the years leading up to the menopause difficult. We asked Dawn Harper to shed some light on this tricky time
T
here may be a wealth of information surrounding the menopause, but a recent survey conducted by Healthspan of 1,000 women aged between 40 and 55 found that 30 per cent of women are not only dreading it but also suffering in silence in the years leading up to it. This doesn’t surprise me at all. A few years back, I couldn’t get through a surgery without at least discussing HRT. Today I see fewer such women and I suspect it is down to scary headlines. But there is plenty of help out there and women should not hold back from asking their GPs for it. Read on for the answers to some commonly asked questions.
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Q. What is the perimenopause? A. The term perimenopause refers to
the time leading up to the menopause when most women start to experience symptoms. Strictly speaking the term menopause means the cessation of periods so can only really be diagnosed a year after a woman’s last natural period.
Q. What are symptoms of the perimenopause? A. The most common and easily
recognisable symptoms are hot flushes and night sweats, which vary hugely from
woman to woman. Some sail through the perimenopause without a flush, while others are plagued every few minutes, which can really affect quality of life. Dry skin (including vaginal dryness), thinning hair, joint pains and weight gain are also possible. Other common symptoms are emotional and can include mood swings, loss of self-confidence, sleep problems, irritability and tearfulness, loss of libido, poor concentration and memory. I have met women who run big international companies who have been reduced to tears by the perimenopause because they can’t even decide what underwear to put on each morning!
WELLBEING
ctor! o D r o t c Do of perience
man’s ex nt Ever y wo as differe is e s u a p e no their the perim ncies and a n g re p ng, as their re sufferi a u o y if bu t e and periods, t h e p ho n p u k ic p please ent with appointm t a h t e k ma now. your GP
Q. What is the average age for the perimenopause? A. In the UK the average age is 51 but some women experience perimenopausal symptoms earlier and some later. If a woman’s periods stop before she is 45, she is considered to have had an early menopause and if they stop before 40, a premature menopause. No one can predict when a woman will go through the menopause or perimenopause, but if their mother had an early menopause they are more likely to, too. And in an age when more and more women are delaying starting a family while they establish a career, this can be relevant. I have met too many women who have delayed having children only to discover nature has taken that opportunity away from them, so if there is a family history of early menopause, please bear this in mind.
Q. Is weight a factor? A. The healthier you
are around the time of the perimenopause the better. Maintaining a healthy weight is important. You should aim for a Body Mass Index (BMI) of between 18.5 and 25 (BMI is your weight in kilos divided by the square of your height in metres). Once you have gone through the menopause, your bones start to thin and being underweight can increase the risk of osteoporosis. On the other end of the scale, geing overweight is likely to make hot flushes worse.
Q. What about HRT? A. There is no doubt that HRT has side
effects – all medicines do and the decision about whether or not to take HRT is a very individual one. I am sad I no longer see so many perimenopausal women. They are still there but as the Healthspan survey suggests they are suffering in silence. If that’s you, at least make the appointment and have a discussion. There are dozens of different types of HRT you can choose from. Even if you don’t want to consider HRT there are other things your GP can suggest. An old-fashioned blood pressure treatment called clonidine may help with hot flushes and has no hormonal activity. It doesn’t work for everyone but it has transformed the lives of some of my patients.
Q. Can natural treatments such as soya help? A. Interestingly, there is no direct
translation for the term “hot flush” in the Japanese language, basically because Japanese women don’t seem to suffer like we do. This is thought to be due to their high soya diet, so increasing your intake of soya, which is rich in phytoestrogens plant chemicals that mimic the action of the body’s natural oestrogen - may help. Good sources include soya milk, tofu and soya flour, linseeds, lentils, sunflower, pumpkin and sesame seeds.
Q. Are other remedies an option?
A. About a third of women consider taking herbal remedies and products such as ginseng and black cohosh, which have oestrogenic properties. It is important to remember that if a product has enough oestrogenic activity to improve menopausal symptoms, it could also have enough activity to have adverse effects so if you are concerned, speak to your GP first. When buying herbal remedies, always check the information leaflet to make sure the product has been properly licensed.
FAST FIXES for hot flushes
Keep a fan next to your bed to cool down at night. Wear several layers of clothes, which you can easily peel off. Drink plenty of water to prevent dehydration. Stub out now. Research shows smoking ups the risk of flushing. Avoid stress and make time to relax every day. The moment you feel a flush coming on, stop what you are doing and take several slow, deep, calming breaths. Steer clear of triggers such as alcohol, spicy foods, hot drinks and soups.
Spring 2015
Lifespan
27
LOSE WEIGHT the healthy way Get trim for spring with nutritionist Rob Hobson’s weight loss plan...
O
besity and overweight are risk factors for a number of chronic diseases including heart disease and cancer as well as other conditions such as joint health. But it’s not just your physical health that’s affected – negative feelings about weight can impact on self-esteem and mental well being. There are countless diets out there, many of which involve following complicated rules and dietary restrictions. While they may help you achieve your weight loss goals in the short term, further down the line they normally result in the weight creeping back as you fall into old eating habits.
your portion sizes, serving foods in small bowls or on a 10-inch plate. Taking a mindful approach to the way you eat is also useful and it has been shown that those who do, tend to eat fewer calories across the day. Put simply this means taking your time to chew you food properly, which can give your brain time to register fullness.
A HEALTHY PLAN
Preparing low-calorie meals doesn’t mean sacrificing taste. Cooking real food from scratch is the best way to create dishes as you have complete control as to what goes into them. Using plenty of herbs and spices helps to add flavour and including a few
ingredients rich in healthy fats such as avocado, nuts and oily fish adds key health benefits and not just excess calories. Our menu plan below is designed to provide 1,500 calories per day which is a good benchmark for weight loss and an example of some meals you could eat if you want to drop a few pounds. Eat a light breakfast of around 300 calories and then pick and choose from the lunch and supper choices. Add in two snacks of around 150 calories eat. Try a small handul of nuts or a tablespoon of hummus with two oatcakes. Start by following our plan and then devise your own dishes of roughly the same calorie count...
SMALL CHANGES
The good news is eating healthily to lose weight doesn’t need to be complicated and should start with you making small changes to your normal eating patterns. Keeping a food diary can hep you to identify the areas where these changes could be made. Choosing foods high in fibre such as wholegrains, fruits, vegetables and pulses help to bulk up the diet without adding too many calories while adding in some protein such as fish or skinless poultry will help you feel full and avoid snacking between meals. Sugar is the new baddy and in excess can lead to fat storage and weight gain so limiting foods high in sugar is definitely worth considering (especially as they usually contain high levels of saturated fat and calories). It’s also important to watch 28
Lifespan
Spring 2015
Your weight loss diary Breakfast
150g low fat yoghurt with a handful of berries
Half an avocado and boiled egg on a slice of rye bread
100g oat porridge topped with seasonal berries
Lunch
Lemongrass, tofu and soba noodle broth
Spicy bean stew
Chicken and pomegranate quinoa salad
Supper
Grilled salmon fillet with courgette linguini
Cauliflower and chicken curry
Prawn and saffron spelt risotto
NUTRITION
LUNCH: CHICKEN, POMEGRANATE AND QUINOA SALAD SERVES:
2
460 cals per serving
Did ? ow you kn acids
• • • • • • • • •
tty ega 3 fa T he o m bee n ish have f y il o in ain, e ar t , b r h o t d e link ealth d eye h joint an
2 chicken breasts on the bone 80g quinoa 100g sugar snap peas, finely sliced 80g pomegranate seeds 25g edamame beans 1 tbsp pumpkin seeds Coriander, finely chopped 1 lemon, juice 1 tbsp extra virgin olive oil
1. Preheat the oven to 180C and cook chicken for about 20 minutes until tender, cool and shred. 2. While chicken is cooking cook quinoa (about 10 minutes). 3. Drain quinoa with a sieve run under cool water and drain. 4. Combine all ingredients and serve.
LUNCH: SPICY BEAN STEW SERVES:
4
320 cals per serving
SUPPER: OVEN ROASTED SALMON FILLET WITH COURGETTE LINGUINI AND HOMEMADE PESTO 450 cals per serving SERVES: 2 • • • • • • • •
1 handful spinach 1 small handful fresh basil 1 small handful cashew nuts ½ lemon, juiced 1 tbsp extra virgin olive oil 2 skinless salmon fillets (about 130g each) 4 courgettes Salt and pepper
1. Preheat the oven to 180C. 2. Place salmon fillets on a non-stick baking sheet, season, squeeze over a little lemon juice and bake for 10 minutes. 3. Add spinach, basil, nuts, lemon juice and olive oil to a small blender and whizz into a paste. 4. Make the courgette linguini by peeling lengthways with a julienne peeler. 5. Remove salmon from oven and set to one side. 6. Add a little olive oil to a large frying pan or wok, once hot add courgette and stir for 30 seconds. 7. Add in a few tbsp of the pesto and stir for a further 30-45 seconds (courgette should be crunchy). 8. Serve the salmon on top of the linguini.
• • • • • • • • • • • • • • •
1 tbsp olive oil 1 large onion, diced 2 garlic cloves 1 large carrot, diced 2 celery sticks, sliced 1 yellow pepper, finely diced 1 tsp chilli powder ½ tsp ground cumin ½ tsp smoked paprka 1 can black beans and chickpeas 1 small can sweetcorn 1 can chopped tomatoes 500ml vegetable stock 1 tbsp tomato puree ½ lime, juiced
1. Heat oil in a large saucepan and add onion, garlic, celery, carrots, peppers and cook until soft. 2. Add spices and cook for two minutes. 3. Add beans, sweetcorn, chopped tomato and stock, simmer for 20 mins. 4. Stir in tomato puree, lime juice and cook for 5 mins more and serve. Spring 2015
Lifespan
29
SUPPER: CAULIFLOWER AND CHICKEN CURRY SERVES:
4
450 cals per serving • 1 tbsp olive oil • 3 large skinless chicken breast, sliced
LUNCH: LEMONGRASS TOFU AND SOBA NOODLE BROTH SERVES:
2
380 cals per serving • 1 stick of soba noodles, cooked • 1 red onion, finely sliced • A thumb-sized piece fresh ginger, • • • • • • • • • •
peeled and cut into julienne 2 garlic clove, finely diced 1 stick of lemongrass, bashed with a rolling pin to break up the fibres but kept whole 1 tsp sesame oil 800ml chicken or vegetable stock Juice of 1 lime 1 tbsp tamari 1 head pak choi, sliced lengthways 100g tofu, cut into small cubes 2 spring onions, finely sliced A handful fresh coriander leaves, finely chopped, plus extra to garnish
1. Cook noodles until tender, drain and rinse under cold water. 2. Combine onion, ginger, garlic, lemongrass, sesame oil and a large splash of stock in a large pan and cook on low for 5 mins. 3. Add remaining stock and bring to boil. Boil for 10 minutes, turn down heat to low and add prawns, cook for 2 mins. 4. Add noodles with the lime juice, tamari and pak choi, cook for 1 min. 4. Remove from heat, take out lemongrass and add spring onions and coriander and serve. 30
Lifespan
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• • • • • • • • • • • • • • • • •
into chunks 2 onions, finely chopped 1 inch piece of ginger, grated 3 garlic cloves, finely chopped ½ tsp ground cardamom ¼ tsp ground cloves 1 heaped tbsp medium curry powder 1 tbsp turmeric 1 tsp cumin 1 tsp ground coriander 450ml chicken stock 1 handful sultanas ½ cauliflower, cut into small florets 100g canned butter beans (drained weight) 100g low fat yoghurt Coriander, finely chopped Toasted sliced almonds Salt, pepper
1. Heat oil in a deep, non-stick frying pan until smoking hot, add chicken and brown quickly until sealed. 2. Remove chicken from pan with a slotted spoon and set aside. 3. Add onions to pan and turn down heat, fry for 10 minutes until soft. 4. Turn up heat and add ginger and garlic cook for 1 minute add spices and fry for a few more minutes until they become fragrant, add stock and bring to the boil simmering for a few minutes. 5. Add chicken to pan with the sultanas, cauliflower and butter beans, season and simmer on low for 10 minutes. 6. Turn off the heat and stir through the yoghurt 7. Serve in small bowls with chopped coriander and a tsp sliced toasted almonds.
SUPPER: PRAWN AND SAFFRON SPELT RISOTTO SERVES:
4
350 cals per serving • • • • • • • • • • • • • •
900ml chicken stock A Pinch of saffron 2 celery sticks, finely sliced 1 large onion, finely chopped 1 chilli, finely chopped 4 garlic cloves, crushed 1 lemon, zested 4 tomatoes, chopped 250g pearled spelt 250g raw, peeled prawns 200g frozen peas 1 small handful parsley, finely chopped 1 small handful coriander Salt and pepper
1. Make up stock and add saffron. 2. Heat oil in a large pan. 3. Add celery, onions, chilli and garlic, cook on low for 5 minutes. 4. Add lemon zest and chopped tomatoes and cook for 10 minutes until combined. 5. Stir in spelt and stir for 1 minute 6. Add stock and cook on a low heat for 25 minutes until tender. You may need to add more stock if the spelt is not fully cooked. 7. Stir through prawns and peas and cook for a further 3 minutes. 8. Turn off heat and stir through herbs. 9. Serve on a small plate with a plain green salad (dressed with lemon juice). LS
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teve Watts, 62, from just outside of Manchester, has been given the all clear by his cardiologist to enter the Everest Marathon in May 2016 making him the first person with a pacemaker ever to take part in the event.
FOLLOWING IN THEIR FOOTSTEPS This story started some 50 years ago when Steve and his brother, Pete, were still at primary school. After learning about Sir Edmund Hillary and Sherpa Tenzing Norgay’s amazing conquest of Mount Everest, the world’s highest mountain, they decided together that one day they would follow in their legendary footsteps. Fast forward to Steve’s 60th birthday party, when his younger brother Peter gave him a card which contained the latitude and longitude coordinates of the Everest summit: what started as a boyhood dream was about to become a reality. They were going! UNFORESEEN TRAGEDY In April 2014 they flew out to Kathmandu but what they could not have foreseen was that they were about to witness the worst tragedy in Everest’s history. After arriving at Periche, approximately halfway to Everest Base Camp, they continued higher to help them acclimatise to the altitude. On their way back down the mountain, however, Steve noticed a helicopter landing nearby. Only when its door opened and two body bags were taken out did he realize that something terrible was unfolding. The helicopter quickly took off again and within 15 minutes it had landed with another two casualties. An avalanche had resulted in 16 Sherpas losing their lives. Everyone was in shock with their thoughts and prayers turning to those who would never return. Despite this, the following day, Steve and Peter continued their journey to Base Camp. The amazing sight of Everest in all its majesty and the surrounding panorama took their breath away while, filled with unspeakable emotion, they spent a few moments remembering those whose lives had so tragically been taken just days before. 32
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Steve with his brother Peter at Everest Base Camp
RE AL LIFE
“Climb every mountain”
“My aim is to raise £63,000 for two charities...”
A MARATHON OF MANY After this incredible journey Steve was so full of admiration for the support and encouragement of the Sherpa guides and porters that he decided he would get involved in fundraising, in the hope that he could leave a lasting legacy for the Sherpa families. He has signed up for the Everest Marathon, which will take place 2016, to raise funds for the Himalayan Trusts Education Programme, founded by Sir Edmund Hillary and Sherpa Tenzing Norgay as well as for the British Heart Foundation. The reason? Steve’s elder brother Bobby suffered a fatal heart attack in 2004. Steve himself also has a heart condition known as bradycardia (a slow heartbeat) but with the help of his ‘Medtronic Pacemaker’ he is able to carry on his everyday active and sporting life. TARGET AIM Steve has not set a specific fundraising target over the 18 months, but is hoping that on that start line for the 2016 Everest Marathon he will be able to hand over £1,000 for every year of his age £63,000 - to each charity.
HEALTHSPAN CONNECTION We are supporting Steve in his efforts to fundraise for these two most worthwhile causes, as well as providing him with a daily supply of glucosamine and omega 3.
Pledge support... Steve is raising funds for the Himalayan Trusts Education Programme and the BHF. For more information or to sponsor Steve visit: heartbeatforeverest.com Facebook: facebook.com/ HeartbeatForEverest Twitter: @HeartForEverest
After having had both his knees cleaned out due to wear and tear, Steve’s surgeon recommended he take these supplements on a regular basis. And now 15 years after taking this advice he’s still running and about to take on Everest. Steve says: “If it wasn’t for the support of companies like Healthspan none of this would have been possible.” 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 30th June 2015. 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.
Spring 2015
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Herb focus
Saw Palmetto When it comes to men’s health, few herbs offer the tried-and-trusted benefits of saw palmetto, says Dr Sarah Brewer
The facts GOOD FOR: Symptoms such as the need to urinate frequently, weak urinary flow, a feeling that you cannot empty your bladder fully.
G
rowing wild in the southern USA, saw palmetto (serona repens), a small palm tree that grows wild in the southern USA, gets its name from the spiny saw-toothed stems that lie at the base of each leaf. With a lifespan of 700 years, the plant seems almost indestructible. The blue/black berries, which are harvested in August and September, hold the secrets to its medicinal properties.
Where does it come from?
Saw Palmetto has a long history of traditional medicinal use. Native Americans valued it for treating disorders of the urinary tract while the early colonists, noting the vitality of animals who fed on the berries, gave them to frail people as a general tonic. These days saw palmetto’s claim to fame rests with its ability to relieve the symptoms of an enlarged prostate gland – a use verified by many scientific studies.
How does it work?
The fruit contains a rich mixture of phytosterols that block the action of an enzyme found in the prostate gland, which converts the male 34
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Spring 2015
WATCHPOINT: If taking medicine for an enlarged prostate, talk to your GP before taking saw palmetto.
WHAT TO BUY: Saw palmetto capsules differ in strength and quality, so make sure you buy a registered traditional medicine.
hormone, testosterone, to another powerful hormone (dihydrotestosterone), which stimulates prostate growth. Researchers also believe saw palmetto relaxes the gland, which in turn reduces spasm. As a result of these actions, saw palmetto extracts can improve lower urinary tract symptoms in men.
What can it help?
BENIGN PROSTATE ENLARGEMENT: After the age of 45, the number of cells in the prostate tends to increase and the gland can start to enlarge, interfering with urinary flow. As many as one in two men are affected by the age of 60 and four out of five by the age of 80. Typically, symptoms include urinary hesitancy, frequency, urgency and poor flow. A number of studies have shown that saw palmetto is significantly better than placebo for improving male lower urinary tract symptoms. In particular it can help reduce the need to visit the bathroom at night (nocturia), which is one of the most annoying symptoms for men – and their partners whose sleep is disturbed.
GENERAL PROSTATE HEALTH: Saw palmetto can also be taken as a protective measure to help maintain a healthy prostate gland and reduce the risk of bothersome urinary symptoms.
Are there any side effects?
Saw palmetto extracts improve urinary symptoms without affecting circulating blood levels of another enzyme called prostate specific antigen (PSA). This means that taking saw palmetto does not affect the important PSA screening test for prostate cancer.
How should I take it?
Saw palmetto should be taken for six weeks for the benefits to be seen. LS
Q&As
ask
THE EXPERTS From lowering cholesterol to bereavement advice our experts are here to help
THE GP:
THE NUTRIONIST:
THE PSYCHOTHERAPIST:
Dr Sarah Brewer has worked as a GP and hospital doctor. She now specialises in nutritional medicine and is an award winning writer.
Rob 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.
LEG SOOTHERS
Q
What causes leg cramps? Is there anything I can do for these painful muscle contractions?
DR SARAH BREWER: Leg cramps are common, especially at night. In most cases we simply don’t know what is triggering them and there is no long-term harm although they can be very distressing. However, if you have other symptoms, or are taking prescription medicines such as diuretics, check with your doctor that you are not losing too much salt. Try to get some light
IMMUNITY BOOST
Q
I seem to suffer with colds constantly, are there any foods I can eat to give my immune system a helping hand?
exercise each evening - take a short stroll or do some yoga - and include some gentle stretching of your legs. It might also be worth switching to decaffeinated coffee and tea. Vitamin E has been shown in one study to help - all but two of the 125 patients examined had complete or nearly complete relief of their cramps when they took 300iu vitamin E daily.
ROB HOBSON: 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 a big antioxidant punch. Antioxidants help protect immune cells from unstable compounds that can damage them. The best known, and most traditional antioxidant 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.
Try this...
Low acidity vitamin C, known as Est er-C, is suitable for p eople with with sensitive stomachs.
STUCK IN A RUT
Q
Since I’ve retired, I feel I have become stuck in a rut. I want to make the most of this time in my life, but I’m not sure how to go about it.
SALLY BROWN: Getting stuck in a rut can shrink your world, and prematurely ‘age’ your attitude to life. But making one small change a day can be enough to break the habit chain, and help you engage more with life. You’ll feel more stimulated and alive because you feel in control and you’ll make more conscious choices.
Research shows that people who take a flexible approach to life find it easier to make decisions, cope well with change and feel generally more fulfilled. Do something different every day - listen to a different radio station, take an alternative route to work, sleep on the other side of the bed, or simply sit in a different chair to watch TV. Spring 2015
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Q&As
ask
THE EXPERTS continued...
UPWARD SPIRAL
Q
Much in my life is positive by I can’t seem to stop negative thoughts creeping in. I’ve had depression in the past and I don’t want it to happen again.
SALLY BROWN: We all have a ‘negativity bias’ - our brains are wired to focus on negative thoughts because they can signal danger. Consciously thinking pleasurable thoughts on a regular basis is like resetting your brain’s default position to focus on the positive. Aim for a positivity ratio of at least three to one - three or more positive
emotions for every negative one. Research suggests that’s the tipping point that leads to emotional wellbeing. Studies show it can even help to broaden your mind, making you more open to new knowledge, skills and relationships. According to research from Harvard School of Public Health US, feeling positive about lilfe will even protect you against cardiovascular disease, and motivate you to eat a better diet and sleep well.
LOWER THE PRESSURE
Q
I’ve got high blood pressure and am not a fan of taking prescription pills. Can I lower it any other way, like changing what I eat?
ROB HOBSON: Cut down on the amount
PROSTATE PROBLEMS
Q
I have been taking saw palmetto for several months and have been pleased with the results. Now that my symptoms have diminished, should I still take it?
DR SARAH BREWER: Saw palmetto is safe to take long term, and in fact this is the best way to take it; the prostate can continue to enlarge over the age of around 45 due to the way it responds to changing hormone levels. Saw palmetto help to reduce this response and helps the central part of the prostate gland to shrink. Seek medical advise if symptoms start to worsen or change in nature. [Ed’s note: for more information on saw palmetto see page 34.] 36
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of salt you eat. As an adult we should aim to have no more than 6g salt per day - this is about one teaspoon and includes what is hidden in food as well as what we add ourselves in cooking and at the table. Check front of pack traffic light food lables and choose more ambers and greens rather than reds for salt. If you add a little salt during cooking, keeep the salt cellar away from the table. Use more herbs and spices to flavour food and look out for reduced salt varieties of stock cubes, sauces and try and cook more from scratch so you can control the amount of salt in a meal. Eat plenty of fresh fruits and vegetables - potassium helps to balance out the negative effects of salt. Alcohol can increase blood pressure over time and cause weight gain, which will also put you at risk of high blood pressure, so watch your intake.
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
ANGELA RIPPON In our series on the health secrets of the stars, Angela Rippon talks about hers with Eva Gizowska
Angela Rippon is a television journalist, newsreader, writer and presenter. She first became famous in the 70s for her role as a regular presenter on BBC One’s Nine O’Clock News. More recently she has co-presented Rip-Off Britain and co-hosted Holiday Hit Squad. Angela has also written 14 books.
Do you exercise? I have exercised all my life. I have rather an erratic work schedule, which means I fit in my exercise regime as and when I can. What exercise do you do? I do Pilates and play tennis. Running around a tennis court is great aerobic exercise. I wouldn’t say I’m particularly good at it but I just love playing tennis. I also walk a lot. And, every single morning, I spend ten minutes stretching. I’ve been doing this for the last 25 years.
Do you sleep well? I always sleep very well. After working in broadcasting for 48 years, you learn to get your sleep where
you can – on flights, trains etc. I don’t need much sleep. Six and half hours is my average, but they’re good hours.
Do you follow a healthy diet? I don’t eat dairy foods, because I’m lactose intolerant and I don’t eat gluten. I had food poisoning about 15 years ago which triggered a whole load of intolerances. I ended up going to see a dietitian as I was so unwell. I have avoided lactose and gluten ever since.
Are you a fan of alternative therapies? I’m a great believer in having a massage. It makes me feel so good. It’s a great way to distress and it also helps to even out all the knots. I like all kinds of massage - Thai massage, sports massage and reflexology.
What do you do to relax? I read, go to the theatre, watch movies and spend time with friends. For example, I just love having friends round and cooking for them. It’s a great way to really switch off. LS
Do you take supplements? I take cod liver oil regularly, for my joints and a probiotic supplement every day to make sure I have good bacteria. I also take ginseng, if I feel I need an energy boost. 38
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Spring 2015
What is your favourite food? I love ripe figs when they’re large and beautifully ‘jammy’ inside.
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