AUTUMN 2020
NEWE, NAM REA!T G E S A MN T E N T CO Formerly
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Rewilding Scotland hy t l a e H n m u t u A st e v r a h s e p i c e r
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edicinal ushrooms
Inside
WHAT ARE NOOTROPICS? COUNSELLINGAOR MENTAL FITNESS COACHING? UTU MN 2020 | Good Health REDEFINING WELLNESS IN THE SOUTHERN FRENCH ALPS
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FROM THE EDITOR
W
elcome to our newlook Autumn issue – and our first as Good Health, Wellbeing & The Great Outdoors. We hope the new name will better reflect what’s inside the magazine, while still covering the same great content. Autumn is one of my favourite times of year. I love long, woodland walks, cosy nights in, hot chocolate and all the fun of Halloween. Granted this year will be different, but there’s still lots to enjoy: Seasonal foraged fare, fancy baths, and oodles of self-care. As always, happy reading – and feel free to get in touch at any time. Drop me a line at contact@goodhealthmagazine.co.uk or follow me on Instagram: @lyndahamiltonparker
Editor’s health hacks CBD drops for joint pain I suffer with TMJ (Temporomandibular Joint) pain because I grind my teeth and carry a lot of tension in my jaw. When I get stressed, the pain can become unbearable and affect how I eat, sleep and function. Over-the-counter pain killers don’t seem to work and don’t want to start taking stronger, prescription drugs. A while ago, I decided to try CBD and it’s now the only thing I use to help me cope with the pain. I take a few drops sublingually (under my tongue) morning and night, which really helps. It has a cumulative effect so, after a few days, I usually find the pain subsides completely. I use 500mg Dragonfly CBD Oral Drops - the first ever CBD formulation to contain vitamin D. To find out how CBD could support your wellbeing, visit www.dragonflycbd.com
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This Issue‌ 22
Counselling - a therapy for everyone
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For the love of apples
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Medicinal mushrooms
CONTRIBUTORS
Ali Cullen, nutritional therapist
Natasha Richardson, medical herbalist & author
Keren Brynes Maclean, medical herbalist
Louise Scott, workplace wellbeing specialist
Dr Jinah Yoo, skincare consultant
David BrudĂś, mental wellbeing & selfdevelopment specialist
Steven Crumblehulme, sleep psychologist & reflexologist
Lindsey Porter, yoga teacher, author, podcaster & mental health & wellbeing advocate
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10 Autumn wellness trends 16 Ask Ali: Your questions answered 32 Healthy Autumn harvest recipes 42 Ensam ar Stark: Alone but not lonely
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Know your moles
50 6 steps to better sleep
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Wild Scotland
Redefining wellness
Good Health, Wellbeing & The Great Outdoors www.goodhealthmagazine.co.uk Email: contact@goodhealthmagazine.co.uk Facebook: Coming soon Twitter: twitter.com/GoodHealthMagUK Instagram: instagram.com/GoodHealthMagUK Published by Lynda Hamilton Communications, 14 West Vows Walk, Kirkcaldy, Fife KY1 1RX Publishing Editor: Lynda Hamilton Parker Design & Production: Winterhouse Design www.winterhouse.net Print & Distribution: Think Solutions Ltd www.think-solutions.co.uk Next issue: Winter 2020
Want to contribute? Get in touch: contact@gooodhealthmagazine.co.uk
DISCLAIMER: The views within this magazine are not necessarily those of the publisher. Articles and advertisements are for information only and are not intended to replace medical care. Always check with your GP before embarking on any new nutritional or fitness programmes and before trying any of the remedies featured in this magazine. Always seek medical advice if you are pregnant or breastfeeding or taking any medication before following any advice featured in this magazine. Although the publisher has made every effort to include and recommend products and services which contain natural ingredients, are sustainably packaged and cruelty-free, please note it is not always possible to tick every box. Always visit the product website to check the ingredients and nature of its packaging, along with its cruelty-free credentials.
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HEALTH
Is it time to rethink nitrates? You may have heard that nitrates and nitrites, which are often used as food additives or preservatives in processed meats, are bad for your health. And while it’s probably a good idea to moderate your consumption of hot dogs and other processed meats, nitrates and nitrites may not be all bad. Some sources say they can offer protection from pathogenic bacteria, give us energy and reduce the risk of cardiovascular disease. New research also shows nitrate improves diaphragm function and could help elderly people clear their lungs more effectively and avoid infection. Scientists have gone on to suggest that nitrate supplements could help to improve respiratory muscle dysfunction and shortness of breath and even save lives. Nitrates are produced naturally in the body, with high concentrations typically found in our saliva. There are also more nitrates found in vegetables than processed meats. Studies suggest nitrates only become a problem when cooked at very high temperatures, which transforms them into nitrosamines thought to contribute to cancer growth. 6
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MIND YOUR BACK
Sitting has been exposed as the new smoking, with experts calculating it kills 70,000 people prematurely every year. Research suggests three out of five people (57%) sit down for four or more hours a day while working and remain seated for another two to four hours – with experts warning that habitual inactivity leads to a slew of health issues known collectively as hypokinetic diseases. The Mentholatum Mind Your Back campaign suggests following five simple S.T.E.P.S to help manage and prevent back pain and reduce the risk of serious inactivitylinked illness:
STRETCH THERAPY EXERCISE POSTURE STRENGTHENING
Magnesium for migraines With more than 190,000 migraine attacks occuring in the UK every day, could magnesium be the answer? Clinical studies have shown that migraine sufferers have low brain magnesium during attacks and may also suffer from magnesium deficiency. Low magnesium levels are estimated to effect around 70% of people, while studies show that transdermal (through the skin) supplements are the most effective way to top up the body. It’s also said to promote relaxation.
Hibiscus hailed for heart health
A new research review by the Tea Advisory Panel (TAP) has revealed that two to three cups of Hibiscus infusion a day could help lower blood pressure and boost our heart health.
Have you had your Weetabix? Guilty of skipping breakfast? You may be less motivated and more unhappy than your colleagues with a full stomach. That’s according to breakfast brand FUEL10K whose recent survey found one in five Brits don’t have their first bite to eat until lunch and that 48% of non-breakfast eaters are filling up on coffee instead. It also found that adults who tuck into a morning meal are happier at work and more upbeat generally. Go to www.goodhealthmagazine.co.uk for your daily dose of health news.
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HEALTH
The latest natural remedies, products & supplements
Vitamin C in a spray An antioxidant blend of vitamin C, green tea, selenium, and vitamin B2 designed to help sustain energy levels, contribute to collagen formation, and stimulate the production and activation of immune cells. Available from most independent health retailers, or online at betteryou.com
Gym essentials If you are heading back to the gym, or resuming your fitness schedule this Autumn, Superdrug has a whole host of wellbeing essentials just for you. From its own range of energy-boosting CoEnzyme Q10 supplements and Multivitamin Effervescent Tablets, to protein bars, plasters, knee supports, bandages and CBD foot creams, the high street store has really upped its wellness game. Shop on the high street or at superdrug.com
Moroccan Tea Sultan Tea has recently launched in the UK as the only provider of Moroccan tea and has the largest green tea factory in the world. Its 100% natural plant wellbeing blends include Moment of Relaxation, After-Meal, Good Night and detoxing Silhouette. Shop at sultantea.com 8
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Kollo collagen Collagen is the latest buzzword in the beauty industry but did you know it can help to reduce joint pain, as well as increase skin hydration, and improve skin tone, suppleness and elasticity. New Kollo Health has been co-founded by TV presenter Jenni Falconer and is said to also help sports performance. Available at kollohealth.com
Healthy mussels Made with green-lipped mussel extract, Pernaton Gel Forte is designed to soothe aches, pains and injuries caused by exercise. Just apply a small amount of warming gel to the affected muscle to relieve sprains, strains and stretch fatigue. Shop the range at pernaton.co.uk
Vegan collagen powders Ancient + Brave has launched the Collagyn Collection – the UK’s first vegan collagen powders. Each of these three advanced nutrition powders are designed to nourish skin from within and target a specific aspect of your wellbeing: Your Body, Your Brain and Your Beauty. Find out more at ancientandbrave.earth A U T U M N 2 0 2 0 | Good Health
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Autumn wellness trends HEALTH
BRINGING THE OUTSIDE IN
to embrace We Brits are so keen alth he r ou t os bo nature to outdoor and wellness that ming a co be e ar ms oo bathr is also nd tre e Th huge thing! ct on the pa im jor ma a g vin ha cture of more design and archite ms – especially in oo thr conventional ba eck out Ch it? y nc Fa s. hotel om.com ro th ba ypop-up-m
WATER THERAPY
te indoor or The desire for a privatural swimming na a or ol outdoor po ive ly popular alternat pond – a particular growing en right now – has be me years now and continuously for so top trend. But if is developing into a dget, an outdoor bu ur yo nd t that’s beyo sauna might be jus whirlpool, hot tub or the ticket.
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PERSONALISED SUPPLEMENTS
There’s no one-size-fits-all solution when it comes to holistic health, so could personalised supplements be the future? Numan, an online health clinic, certainly thinks so. It’s just launched the world’s first bespoke supplement spray. Find out more at numan.com
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MAKING YOUR OWN There’s nothing more therapeutic than creating something that’s right up your street. From make-your-own bath bombs to pillow sprays and tinctures, there’s something crafty out e there for ever yone. We love thes eco-friendly Candle Making Kits from cosyowl.com
FANCY BATHS You can pimp almost anything, including a bath! We’re loving these Fancy Bath packages from Wild and Wood (brought to our attention by Stacey Soloman) and, of course, our favourite luxury bath soak, Olverum. Check out wildandwooduk.co.uk and olverum.com
CRYSTALINFUSED PERFUME OILS We’re loving this Fl natural perfume owing Emotion oil in a handy rollette bottle inf us of cardamom. It ed with a hint also contains a genuine cr ystal qu and heal the chak artz said to purif y flowcosmetics.c ras. om
HOROSCOPE CANDLES Just in time for Halloween, ILLUMINE features a range of 12 luxur y horoscope candles - each one tailored to a different sign of a zodiac trait, to nurture, balance and instil wellbeing. Each sign has a highly fragrance signature scent infused into a soy wax blend with coconut. Illuminebyakd.com
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HEALTH
IN SEASON Medical herbalist and author Natasha Richardson guides us through some Autumn fare with medicinal properties
Hawthorn berries (Crataegus spp.)
Hawthorn lines most farm hedgerow and can be found along park boundaries too. The flowers and berries can both used for heart health – supporting the cardiovascular system to help balance both high and low blood pressure. Hawthorn is also traditionally used for anxiety and worry-induced insomnia.
Elderberry (Samubucus nigra fruct.)
Rich in vitamin C, elderberry helps improve immune response to illnesses and is especially effective when used preventatively. There has been concern about it creating a cytokine storm in response to coronavirus, but this is unfounded. If you have concerns, stop taking it at the first symptom you experience, using it only as a preventative measure.
Rosehip (Rosa canina)
Rosehip is also a source of vitamin C and was turned into syrup served on foods such as ice-cream for many years. Rosehips have been found to have their highest vitamin C content in November (in Hertfordshire). This is likely to be later the more north you are. Interestingly, the most effective way to preserve the vitamin C was to quickly turn it into syrup and use it within a few months.
Dandelion root (Taraxacum officinalis rad.)
The name comes from dent-de-lion, which is French for lion’s tooth and in reference to its tooth-like leaf shape. While the leaves are good for helping you wee, the root supports the liver. Its bitter taste helps us to improve digestion by increasing the production of bile and peristalsis.
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Foraging footnotes
MAKE YOUR OWN ELDERBERRY SYRUP If you do go out foraging for elderberries here’s a simple recipe:
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Pick only the darkest berries and discard as much green stem and green berries as you can. They’ll make you vomit if you have enough. You can eat the odd elderberry raw, but don’t go to extremes. Again, they’ll make you vomit. When you get home, use a fork to get the berries off the stems and cover with hot water (enough to cover the berries and a little more for it to boil down a bit.) Boil it up for about 20 mins.
Take off the heat and strain. Measure the liquid you have and add a pound of granulated sugar or coconut nectar for every pint of liquid. If you want to use honey instead or another liquid sweetener, you’ll need TWO pounds of it to every pint of liquid. Sloes, elderberries, rosehips and hawthorn Then put it all back on the hob till it’s can all be made into melted in nicely to each other and bottle up scrumptious tipples for in sterile bottles. cosy nights in!
TIP
An adult would take 10ml of this up to 4 times a day. Children under 10 would usually only need 3 teaspoons a day. Children under 5 will only need 2 teaspoons.
Sloes
If you aren’t familiar with foraging then find a local herbalist to go foraging with or attend a local foraging walk. Always consult with a doctor before taking any new herbs. Recipe: Natasha Richardson www.foragebotanicals.co.uk A U T U M N 2 0 2 0 | Good Health
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Serving our customers since 1974
Over 40 years ago Real Foods, opened its doors on Morrison Street and soon had people queuing up to buy their natural, health and whole foods at affordable prices. From the start our mission has been to help people live happier, healthier lives by eating a mainly plant based, natural, organic, whole food diet and the sign above our Morrison Street shop highlighted our mission – ‘Natural, Organic Health and Wholefoods’. Over the years we have expanded our shops and we have expanded our product range, but we still aim to provide high quality, natural, health and whole foods in both large and small quantities. Natural food that is unprocessed and chemical free Healthy food that is full of good nutrition for the body Wholesome food with all the goodness still inside
Shop online at www.realfoods.co.uk FREE UK delivery for online orders over £39*
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Our advert shown here and published during the 1970s, shows just how long we’ve been providing the healthy wholefoods we all still love.
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HEAVENLY HARVEST
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products to inspire your wild side
Plants for the People: A Modern Guide to Plant Medicine Master herbalist and nutritionist Erin Lovell Verinder explores 40 medicinal plants and imparts knowledge to readers on how to use them, weaving ancient wisdom with a modern approach to plant medicine. With a profile of each plant – from yarrow, turmeric and wormwood to Californian poppy, passionflower and dandelion – and advice on harvesting, this beginner’s guide to using plants to restore high vitality and a general sense of wellbeing features easy-to-follow recipes for teas, tinctures, syrups, balms and baths. Throughout, golden tips address common ailments such as bloating, bad skin, lack of energy, winter coughs and colds, jangling nerves and many other present-day complaints.
www.thamesandhudson.com
Harvesting Basket Designed by Sophie Conran for Burgon & Ball, these chic baskets have been handcrafted with galvanised steel and are designed specially for gathering and harvesting. www.annabeljames.co.uk
Autumn Harvest Wreath Know someone who’s a fan of foraging and foraged fare? Appeal to their wild side and gift them a beautiful Autumn wreath, handmade with fresh, wild flowers and foliage. www.realflowers.co.uk A U T U M N 2 0 2 0 | Good Health
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HEALTH
Ask Ali
A.Vogel Nutritional Therapist Ali Cullen answers your questions on immunity
Q.
I managed to get through the last few months without any infections, but I usually get at least one bad cold every winter – flu if I’m unlucky. What can I do to make myself more resistant to winter bugs?
A.
The behaviour patterns that we have all been getting used to over the summer may well keep general infection rates down this winter. Taking precautions when coughing or sneezing in public; washing hands regularly and being aware of face-touching; not going to work when sick – these all reduce the way we pass bugs on to each other. It really helps if you respond the minute you feel the first sign of trouble or know you’ve been around someone with a cold. Dose up on vitamin C, treat yourself to some Echinacea, and get an early night. Lifestyle risk factors for low immune function include poor diet and poor sleep, as well as stress. So, if circumstances conspire to undermine your diet for a few days, or you get a few stressy days and nights, take Echinacea and give yourself some extra rest time to recoup.
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Q.
I’ve had a bad summer with hayfever, and I’m still feeling quite choked and congested – I wake up with a blocked nose most mornings. What remedies are good for getting clear of this before the winter weather kicks in?
A.
Once the membranes lining your nose and sinuses get inflamed, they become more sensitive to external irritants. Even now pollen is less of an issue, things such as household cleaning products, toiletries, animal hair and dander, and general dust and mould, can set symptoms off. The membranes produce mucus to trap and sweep away irritants, so avoid as many as you can. It’s the perfect excuse to get someone else to sweep and dust! Ensure that your rooms are properly ventilated, and don’t let the air dry out – this is a particular hazard in the colder months when we keep windows shut and the heating turned up. Bowls of water near radiators can help, especially if you add a few drops of a ‘clearing’ essential oil such as eucalyptus. You can also get eucalyptus oil in Sinuforce Nasal Spray, alongside menthol and chamomile. This helps clear sinus congestion quickly (although temporarily), whilst you put the other strategies into place.
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Q.
I had a bad chest infection earlier in the year and haven’t properly shaken it off – still cough occasionally and am ‘aware’ of my chest. I eat healthily and am otherwise well. What extra things will help strengthen my chest?
A.
Nutrients that strengthen the mucus membranes include vitamins C and D, and the mineral zinc. Don’t take crazy high doses of D though – just take a sensible amount of around 400 iu daily through the winter. I also like to use a Nasturtium extract, as this is a traditional remedy for lung issues such as coughs and bronchitis, as well as helping to clear mucus generally. You may also find it helpful to practise breathing exercises, as these can improve the strength of your respiratory tract over time. As breathing exercises also tend to be calming and improve circulation, they can benefit your immune function too, because the immune system responds badly to anxiety and isn’t as efficient if your circulation is poor. Outdoor exercise can be great for immune function as well as lung function, so long as you are not exercising in a built-up or polluted area. Just be aware of dramatic changes in temperature, though, as your lungs don’t like going suddenly from hot to cold or vice versa.
Ask Ali anything!
Send your health questions, in confidence to: contact@goodhealthmagazine.co.uk Questions will only be published with your permission and will remain anonymous. Ali’s answers are not intended to take the place of medical advice.
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A.Vogel Immune Support • Supports the normal functioning of the immune system • Helps reduce tiredness and fatigue during spells of sickness Immune Support is a dietary supplement containing zinc, vegan vitamin D (from lichen) and vitamin C (from fresh Acerola cherry), which all contribute to the normal functioning of the immune system. Vitamin C additionally helps to reduce tiredness and fatigue. This supplement also contains nasturtium extract. RRP £12.50 available from health stores nationwide.
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Time to update your supplement regime?
ALLICINMAX IMMUNE with Vitamin C & Zinc
providing vitamin C and Zinc which contribute to normal functioning of the immune system along with allicin from garlic, and beta glucan. Find it and the rest of the ALLICINMAX range, in your local health food store.
For your nearest stockist call 0345 241 0505 www.allicin.co.uk Food supplements must not be used to replace a healthy balanced diet. facebook.com/AllicinMaxUK
HEALTH
M
edicinal ushrooms
Herbalist Keren Brynes Maclean unearths some of nature’s most potent medicines found under the canopy of Scotland’s native birch
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he iconic birch is one of the most common native trees in Scotland. Its silver and gold hues create our Autumnal canvas, while its roots delve deep into the local eco system to support its symbiotic relationship with a variety of edible mushrooms. The mushrooms that grow on the trunk use the birch wood as a source of nutrition and absorb the betulinic acid abundantly found in the bark. According to modern science, this acid is a potent anti-inflammatory, anti-viral, anti-neoplastic and antimalarial compound – making the mushroom a prized medicine among foragers.
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HEALTH
Long before science unlocked its secrets, our ancient ancestors understood that the mushrooms which grew on birch – otherwise known as Birch Polypore – had important healing properties. Otzi the iceman, who walked the earth more than 5,000 years ago, carried strips of Birch Polypore fungus on hide thongs around his neck. Perhaps that’s because Birch Polypore is thought to be nature’s first Elastoplast. It’s antiseptic and styptic, helps to stop bleeding and encourages tissue healing. Taken internally, Birch Polypore has a long history of use as a tonic antiseptic for the immune system and has traditionally been used for treating parasites – the very same parasites discovered in Otzi’s mummified remains. Birch Polypore is a common sight in birch woods and an easy find for most foragers, but more elusive and the real treasure for the medicinal forager is the Chaga mushroom, which prefers a more northernly climate in the cold, damp, exposed landscapes typical of the Scottish valleys. This truly is foragers’ gold – even more so than the delightful Chanterelle – because when you get beneath the charcoal-like
Birch Bolete
surface of Chaga, the internal golden conk confirms you have found one of nature’s most potent medicines. Studies show that Chaga can be highly effective at killing certain cancer lines and that medicinal extracts stimulate the immune system, reduce inflammation and alleviate fatigue. Chaga may even play a role in reducing antibiotic resistance, which is one of the greatest challenges facing modern medicine.
Chaga
Birch Polypore
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Chanterelle
Never eat anything unless you are 100% sure it’s edible! For help to identify edible and poisonous mushrooms, go to www.wildfooduk.com We now understand that bacteria can create a biofilm, a protective slime that keeps them hidden and out of reach of antibiotic medications. Biofilm busters, such as Chaga appears to be, expose the bacteria and increase the effectiveness of antibacterial medications which in turn offers scope to fully resolve infection, rather than leaving bacteria lurking beneath the surface ready to strike again. Betulinic acid, a triterpenoid compound, is the focus of numerous scientific studies into bacterial resistance and the internet is full of research papers confirming its effectiveness. This aromatic compound is ingrained into the very essence of Chaga, along with numerous other medicinal compounds, but for this to happen the mushroom needs to grow naturally, on birch, in the right environment. Plants and fungi respond to their individual environmental experiences and harness and produce
chemicals as a direct reaction to what they have been exposed to in their life cycle. In the case of Chaga it’s a long slow process to grow to a decent size and it takes years of growth in a harsh environment to reach medicinal maturity and immune brilliance. That’s why only ethically harvested wild Chaga is considered to be the gold standard and that anything else should be considered fool’s gold, with little medicinal value. Shop wisely and, if you are Chaga hunting in the wild, be 100% sure of your ID. There are no shortcuts when it comes to your health.
Keren Brynes Maclean is a consultant medical herbalist at Health Food and More in Kirkcaldy. www.healthfoodandmore.co.uk
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HEALTH
Counselling - a therapy for everyone We all have the capability to be mentally fit. It’s just a case of tapping into the type of counselling that’s right for you, writes Mind and Mission co-founder Louise Scott
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here is a perception that counselling is only a treatment for those suffering from a mental illness. It’s certainly true that counselling can and does provide critical frontline support for those with a clinical diagnosis, however this is not the only benefit or value of counselling. Think of the times you visit your GP for a flu jab or cancer screening. Counselling too is beneficial in a proactive and preventative way; think of it as mental fitness coaching. Here are some examples of where visiting a counsellor can be beneficial to your overall wellbeing.
Confidence
We can all lose confidence in our abilities from time to time, be it at work or in our personal lives, it is a natural response when self-doubt creeps in. A counsellor can help you to explore your sense of self, establish where self-
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doubt crept in and provide support to help regain that lost confidence.
Relationships
There are many psychological theories that seek to explain why we interact in certain ways and get along with some but not others. These theories are also useful to analyse why sometimes relationships fail. If you are going through a difficult period in your relationship, counselling can help you to better understand your interactions with others, where difficulties are arising and support you to work through them.
Trauma
Experiencing trauma does not necessarily mean you will suffer from post-traumatic stress disorder or any other mental illness as a result. Sometimes we just need a little help to process what has happened in a healthy way to help us overcome a difficult period.
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A little help every now and again can prevent recurring difficulties or patterns of thinking that could lead to more serious conditions.
Stress
We all experience stress in our lives. Stress can be good for us when it is driving motivation, innovation, or creativity but other times it can be acute or even chronic, weighing us down and potentially leading to more serious conditions. Getting a handle on how you manage and respond to stress is something a counsellor could work on with you to understand and manage stress better.
Self-esteem
It is possible to have low self-esteem without having a diagnosed mental illness. Self-esteem is not the same as self-confidence, it is about how you feel about yourself at your core, not about your abilities. Counselling can help you to delve into your belief system and explore the way you feel about yourself to then establish more helpful thinking patterns and re-establish that feeling of worthiness.
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NOTE: These are just a few examples of where counselling can help in the absence of a clinical diagnosis. We are all different and difficulties arise day in day out, sometimes impacting us sometimes not. A little help every now and again can prevent recurring difficulties or patterns of thinking that could lead to more serious conditions. Remember too that not all counsellors are the same. There are many different theories and methods and not all appropriate for every situation. Finding the right one for you may take time. We have no issue going to our GP when we need physical support, it should be the same for our mind. We all have the capability to be mentally fit.
If you are experiencing severe symptoms such as being withdrawn, weight loss, fatigue, lack of enjoyment, aches & pains or suicidal thoughts and have been experiencing these for 2 weeks or more you should make an appointment to see your GP as quickly as possible.
For more information about Mind & Mission and Mental Fitness Coaching, visit www.mindandmission.com or email info@mindandmission.com A U T U M N 2 0 2 0 | Good Health
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What are nootropics? HEALTH
Nootropics is the latest buzzword on the health scene, but what are they? Harley Street nutritionist Kim Pearson explains…
N
ootropics can be natural supplements or synthetic drugs that support brain health and function. Natural nootropics, which include herbs, amino acids, vitamins and minerals, have effects on the brain that support cognitive function. While these nutrients occur naturally in day-to-day foods, it is now possible to enhance various brain functions by supplementing specific nootropics in higher doses. The most common reason many people take nootropics is to boost
a specific area of the brain, such as increased alertness, memory, mood, motivation or general cognitive function. Each of these areas require our mental state to be altered in a different way, so it’s important to understand which natural nootropic can support us and how. As well as focusing on increasing your dietary intake of certain nutrients, it is also worth considering a supplement to provide therapeutic doses.
Natural adaptogens VITAMIN B12
If you struggle with mental alertness, consider vitamin B12. B12 is involved in energy production and supplementing can help reduce tiredness and fatigue. As B12 is a vitamin that is difficult to absorb in our gut, supplementing might be a good idea if you often feel tired, or have difficulty focusing.
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TURMERIC
Curcumin is the compound behind turmeric’s health benefits. It has been used in India for its anti-inflammatory properties for decades. Alongside its physical benefits, are many mental benefits too. It enhances neurogenesis – the production of new nervous system cells – for example. Curcumin is also a powerful antiinflammatory shown to help prevent brain inflammation.
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Turmeric
Give your brain a boost
Turmeric is poorly absorbed through traditional digestive routes, however, so it needs to be taken in a form that’s easily absorbed by the body – such as a spray.
CAFFEINE
If you kick start your day with a strong cup of coffee, you’re already dabbling in nootropics. Caffeine enhances alertness and has been shown to boost memory and cognition. Increasing sympathetic nerve activity, caffeine enhances dopamine signalling in the brain, contributing to the stimulant effect experienced when consuming it. But while there’s nothing wrong with enjoying a good quality coffee in the morning, it’s worth make sure you’re getting all the energy you need from a healthy, balanced diet and not relying solely on caffeine.
London Nootropics Adaptogenic Coffee Blends www.londonnootropics.com Neubria Shine Nootropic Multivitamins www.neubria.com
Nature’s Way Ashwagandha www.naturesway.com
ASHWAGANDHA
This ancient medicinal herb is classified as an adaptogen because it can help your body manage stress, as well as enhancing concentration and focus. Studies have shown that ashwagandha supplementation can lower levels of the stress hormone cortisol by an average of 30%. Ultimately, these brain-boosting nutrients can help to improve cognitive performance when taken alongside a healthy and balanced diet. A holistic view is important when looking at any aspect of our physical and mental health, so seek advice if you are unsure about your nutritional intakes.
EDITOR’S PICKS
BetterYou Boost B12 Oral Spray www.betteryou.com
BetterYou Turmeric Oral Spray www.betteryou.com
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HEALTH
Apple Bird Feed er
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Nature’s best kept secret?
Happy Apple Cider Anniversary to our friends at New Nordic who are celebrating 20 years of their Apple Cider range!
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Did you know that cider vinegar, which is made from fermenting fresh ripe apples, contains lots of health boosting ingredients such as vitamins, minerals and beta-carotene? Apple Cider Vinegar is a traditional remedy for water retention, which can cause bloating. Here are some signs your body may be retaining more than normal amounts of water:
3 Your body feels heavy and puffy 3 You love salty snacks 3 Your legs feel swollen 3 You have cellulite 3 You don’t drink enough water New Nordic’s range tablets and gummies include highlyconcentrated bio-available apple cider vinegar to help maintain healthy digestion, support your immune system and improve your skin and hair condition.
www.newnordic.co.uk
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FOOD
e v o l e th r o F of apples
An apple a day keeps the doctor away R
emember the old saying: ‘an apple a day keeps the doctor away’? Well, it’s true! New research has revealed that apples – aka Britain’s national fruit – are a super food in their own right! According to research from Tom Sanders, Emeritus Professor of Nutrition and Dietetics at King’s College London, apples are packed full of essential nutrients and minerals. British apples are a rich source of fibre (1.2g per 100g), along with vital vitamins, minerals and a wide variety of phytochemicals – which means an apple a day will help towards:
• Gut health - Over the last few
years, the importance of gut health has become much more of a focus. Eating an apple a day encourages the growth of more ‘friendly’ bacteria in the large bowel – which is essential for keeping a healthy gut.
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• Diabetes – With the sharp rise in
recent years in the prevalence of type 2 diabetes in the UK, focusing on sugar intake has become a priority. While eating an apple may seem like a sweet treat, eating a whole apple results in a much smaller rise in blood sugar than drinking apple juice. It’s also recognised that, because they contain polyphenols with antioxidant properties, apples may help to prevent type 2 diabetes. One study, which followed 38,000 women for a period of over 9 years, showed that those who ate an apple a day had a 28% reduced risk of type 2 diabetes, compared with those who ate none.
• Cardiovascular disease –
Some of the key nutrients in apples have been attributed to maintaining a healthy heart, with a higher intake of apples resulting in lower risk of stroke and heart disease which can be credited to these funny little things called ‘flavonoids’.
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According to Pink Lady® apples, the apple is the second most popular fruit choice among UK shoppers, yet only 28% of adults actually eat their 5-a-day.
One r u of yoday 5-a-
Most of us know we need to eat five portions of fruit and veg a day to maintain a healthy lifestyle, but many of us are sketchy when it comes to what’s included and what counts as a portion. The solution is simple - add an apple to your daily diet! PS Pink Lady® apples’ flavonoids are also what gives them their unique blush. For recipes and more, go to www.pinkladyapples.co.uk
• Respiratory health - Some
studies show there is a direct link between eating apples and reducing your risk of lung cancer, with apple consumption shown to help protect against asthma and pulmonary disease.
• Weight management -
Maintaining a healthy weight for your body type is essential for helping you
to avoid prolonged health issues such as these. Apples contain around 77 kcal/150g per serving, making them a great swap from regular snacks, such as crisps or cereal bars, which rack up at least 150 kcal per serving. Find out more at www.britishapplesandpears.co.uk
Make your own
WILD APPLE JELLY YOU WILL NEED: e 1 litre of wild apple juic Juice of one lemon 800g light cane sugar HOW TO: the lemon juice 1. Mix the apple juice, in a bowl. ar sug e can the and gentle boil. 2. Bring the liquid to a heat for between 3. Cook over medium it reaches 106° C. il unt 20-25 minutes, ture to boil wash mix 4. While allowing the water. hot y ver in jars jam r you
re is at 106° 5. Check the temperatu the jars and in y jell the ur po and C m. the l sea lly hermetica n until they cool. 6. Keep them upside dow
told to Fine Dining Recipe: Linda Louis, as lovers.com ing din ne w.fi ww ers A U T U M N 2 0 2 0 | Lov Good Health 31
FOOD
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Preparation: 15 minutes, plus chilling Cooking: 18 minutes Makes 14 INGREDIENTS 450g self-raising flour Pinch of salt 110g butter, chilled and dic ed 150g caster sugar, plus ext ra for sprinkling 4 South African Granny Sm ith apples Pinch of ground nutmeg or cinnamon 1 large egg Approx. 280ml milk Clotted cream, to serve
Enjoy these yu m apple sco my while the nes warm, to y’re still p clotted c ped with ream and warm po ac apple slic hed es.
METHOD 1 Preheat the oven to 200 °C, fan oven 180°C, Gas Ma rk 6. Put a baking sheet into the oven to preheat (thi s helps to give your scones extra lift). 2 Sift the flour and salt into a large mixing bowl and rub in the butter until the mixture looks like fine bre adcrumbs. Stir in 100g sug ar. 3 Peel and core the app les, chop half of them and stir into the scone mixture Slice the remaining apples . thinly and put them into a saucepan with the remaining 50g sugar, a pin ch of nutmeg or cinnamon and 100ml water. Heat and simmer until tender – about 10 minutes. 4 Beat the egg in a measu ring jug, then add milk to bring the liquid up to 300ml, mixing well. Add jus t enough to the rubbed-in mixture to make a soft (not sticky) dough there will be some liquid left. Bring the dough together. 5 Knead the dough lightly on a floured work surface for a few moments. Wrap in cling film and chill for 1015 minutes, though no lon ger, as you don’t want the dough to be icy cold and tricky to roll . 6 Use a lightly floured roll ing pin to roll out the dou gh to about 3cm thick. Use a 5cm plain or fluted cutter to stamp out rounds . Gather any trimmings together, re-roll and cut out more scones. 7 Arrange the scones qui ckly onto the preheated bak ing sheet. Brush the tops with the remaining egg and milk mixture. Immediately transfer to the oven and bake for 15-18 minute s towards the top of the ove n, until well-risen and golden brown. Cool a littl e, then serve with the poa ched apples and clotted cream. Cook’s tip: Avoid twisting the cutter when stamping out the scones - just press it straight through the dou gh. This will help your sco nes to rise evenly. Recipe: ww w.south-afric a-fruits.com
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INGREDIENTS – for one person 1 tbsp coconut oil (melted) 1 tbsp xylitol sugar alterna tive (available in supermarkets and health stores as Total Sweet ) 2 tbsps unsweetened almond milk A few drops of apple cider vinegar 35g plain flour ½ tsp mixed spice ¼ tsp cinnamon ¼ tsp of baking powder Pinch of bicarbonate of sod a A quarter of a sweet eating apple peeled and chopped (around 20/ 25g) 5g chopped hazelnuts You will need a tea cup wh ich holds approx 180ml of fluid and that is microwave safe
Vegan Apple & Hazelnut Spice Pudding
Since reaching the semi-fin als of the The Gre 2017 Off, Stac at British Bakee y H art h a away fro m the icin s moved cakes sh g coated e now crea was famed for a nd tes healt h just as d elicious, ier, but still ba she shar es a quic kes. Here k and low suga r vegan b easy ake packed fu ll flavour. ,
METHOD 1 Put the coconut oil, xyl itol , drops of apple cider vinegar and mil k in a teacup and give it a good whisk. 2 Add the flour, mixed spi ce, cinnamon and baking powder to the mug and wh isk together until smooth. 3 Once the mix is smoot h, gently stir in half of the finely chopped apples 4 Top the cake with the oth er half of the apples and sprinkle the chopped hazelnuts on the top (Sprink le grinding 1 tbsp of xylitol and optional cinnamon sugar on the top (made by 1 tsp cinnamon together) 5 Cook in the microwave on 850W for 1½ mins (micro wave temps vary and so you may need more or les s time so watch out!) 6 In the microwave, the cak e will puff up, then deflate and then rise again 7 Either turn the cake out of the cup or eat it once it’s slightly cooled straight from the cup Cook’s tip: Don’t overcook or it will get too stodgy. If it’s undercooked you can pop it back in the mic rowave for another 10 sec onds or so. This cake is designed to be eaten stra ight away whilst still warm (but not so hot to burn!). Recipe: @staceydeeskitc hen
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Apple, Pumpkin Seed & Peanut Butter Muffins INGREDIENTS 150g self raising flour 100g wholemeal plain flour 1 tsp baking powder 1 ½ tsp cinnamon 1 ½ tsp nutmeg 100g caster sugar 85g butter 2 medium eggs 80-125ml milk 3 tbsp chunky peanut butter 3 small eating apples, grated 30g dried apple pieces 1 tbsp pumpkin seeds METHOD 1 Add the self-raising flour and the wholemeal plain flour into a bowl .
This perfect b of spices lend pumpkin , apple, peanut b seeds and only go d utter will not the famil own a treat with y, t a lovely hey will spread cin Autumna namon and l aro your hom ma in e.
2 Add 1 tsp of baking powder, 1½ tsp of cinnamon powder, 1½ tsp of nutmeg and 100g of caster sugar into the bowl and mix together. 3 Turn up the heat, melt the butter and allow to cool slightly. ut 4 Crack the eggs, scoop in the crunchy pean . bowl rate sepa a in butter and beat together grated the Add ther. toge res mixtu two the Combine s. piece fresh apples with dried apple ct consistency and falls 5 Pour in the milk and stir until it’s at the perfe cases and decorate with n muffi 12 to re from the spoon. Add the mixtu pumpkin seeds. t SteamBake on your oven to 6 Pour water into the base of the oven. Selec a shot of dry heat. blast moisture into your food, followed by les & a lovely, crispy outer7 Cook at 185°C for 25 minutes for fluffy midd texture. Allow to cool, serve and enjoy. Recipe: www.ao.com
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PROMOTIONAL FEATURE
A life-changing career Studying Nutritional Therapy with CNM led Edinburgh graduate Annie Breen to set up the Healthy Tum, Happy Mum programme, which is helping worn-out mums transform their lives.
I loved the excitement of learning something that could not just change my life but that of others
I
wanted to find more purpose in my life and embark on a career that got me excited! I was attracted to the depth and detail that the CNM course went into and the fact I could fit it around my full-time job. For 10 years I worked as a Support Worker in many different remits, roles and locations throughout the UK including family support, domestic abuse, complex needs, substance misuse, mental health, homelessness and anti-social behaviour. Helping people in some incredibly challenging situations took me to a point where I wanted to know more. I’d played a role in and witnessed people change their external environment – housing, relationships and jobs, but this only got 36
them so far. How could I help break the cycle of suffering and support them take back agency of themselves, their health and their life? This is what led me towards Nutritional Therapy: I wanted to help people change from inside out so that they could feel empowered and thrive, not merely survive I found the CNM course to be thorough, scientific and empowering. I loved the course content – how cutting edge it is in terms of research as well as being rooted in ancient wisdom; the lecturers; the group and my fellow classmates; the excitement of learning something that could not just change my life but that of others; embarking on a new career.
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I don’t really describe what I do as a career, it is part of my identity. Nutritional therapy IS now my life, it has enabled me to get clear on my values and what’s important. It has allowed me to meet some truly awesome people in an ever-evolving network. It has equipped me with some of the most up-to-date, cutting-edge science and enabled me to not just help myself, but my loved ones. My daughter already has a pretty good understanding about the microbiome! And now and again I catch my husband parroting nutrition advice! I think the big one for me is how it’s played a huge role in me becoming the person and mum I am today. I feel happy, healthy and empowered and that’s a beautiful thing to be able to model to my daughter. My direction became really clear after I had my little girl in 2016, motherhood led me on a whole new personal and professional growth adventure, I now help exhausted, depleted mums reclaim their energy so they can feel healthy and whole and step into their power. The combination of my coaching experience, my CNM Nutritional Therapy qualification and my motherhood journey to date has really enabled me to walk in the shoes of mothers and help them get to the root cause of their symptoms (exhaustion, anxiety, overwhelm, brain fog, digestive issues). My ‘Healthy Tum, Happy Mum’ programme is focused on helping mums rebalance and transform from inside out. What I love about practising is the connection with my clients, the excitement of sharing this life-changing information, being part of their journey, the coaching element and witnessing the lasting transformation.
Do something life-changing IMPROVE YOUR HEALTH CHANGE CAREER | HELP OTHERS
Come to a CNM Online Open Event. Call 01342 777 747 to reserve your spot Study online or in class. 80% of our graduates are practising.
CNM has a 22-year track record training successful professionals in natural therapies, including Nutrition, Herbal Medicine, Acupuncture, Homeopathy, Health Coach & Natural Chef/ Vegan Natural Chef, online and in class.
Colleges across the UK and Ireland. CNM Natural Chef Diploma Course is accredited by the Independent Cookery Schools Association (ICSA). Visit www.cnmcourses.com or call 01342 777 747
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CNM
COLLEGE OF NATUROPATHIC MEDICINE
Training Successful Practitioners
CHANGE CAREER Train to become a… Nutritionist Herbalist Acupuncturist Homeopath Health Coach Natural Chef Open Attend a FREE t en Online Ev
Postgraduate & Short Courses Part-time and full-time studies Study Online or In Class Colleges across the UK and Ireland
01342 777 747 cnmcourses.com
go d to Goo t-free snacking FOOD
Guil o that’s healthy to
Renowned for its delicious, 100% natural, no added sugar protein balls, The Protein Ball Co. has unveiled three new categories: High Protein, Plant Protein and Breakfast-to-go, which features two brand new flavours Coffee Oat Muffin and Blueberry Oat Muffin.
www.theproteinballco.com
If you care about looking after your health, new Tobia Teff Meksess are the perfect snack! Packed with vitamins and minerals, they’re made from a simple recipe of teff flakes and coconut oil mixed with agave syrup or honey to make a wholesome, gluten free alternative to sugar y flapjack bars.
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HEALTH
Know your moles Skincare expert Dr Jinah Yoo tells us what’s normal and what’s not Q: What causes moles? A: Moles are caused by skin cells that
form in clusters called ‘melanocytes’, which produce the colour or pigment in your skin. Most moles develop in early childhood and up until the age of about 30, but some people develop moles later in life. Most moles are completely harmless, but the development of new moles can be linked to sun exposure. New moles or changes in existing moles can, in some cases, be a sign of skin cancer.
Q: How can we protect our moles? A: Exposing your moles to the sun
leaves serious risk of melanoma developing. Firstly, make sure you always apply an adequate amount of sunscreen. I’d recommend you use at least an SPF30 sunscreen with a UVB and UVA protection star rating of 4 or 5. Sunscreen should be applied 15 to 30 minutes before going outside and should be reapplied every two hours when you are staying outdoors. It’s also a good idea to avoid direct sun exposure between 11am and 3pm on sunny days.
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Q: How often should we check our moles?
Q: How do you check if your moles have changed?
A: It’s useful to take photos on your
A: Looking for any changes in colour,
If you have several moles over your body and find it hard to keep track of their size and shape, Mole mapping, which is offered in some clinics, is a useful way of ensuring you don’t miss any potentially harmful developments. It involves having several digital full body photographs taken, which can later be compared to spot any signs of malignant melanoma, a common form of skin cancer.
• Asymmetry – look for irregular asymmetrical shapes • Border – any irregular or blurred edges to your moles • Colour – colour changes: uneven colour with different shades of black, brown or pink • Diameter – any rapid changes in size. Most melanomas are at least 6mm • Evolving – when a mole changes in size, shape or colour, or begins to bleed or scab
phone or camera, note down the measurement of your moles and compare every three to four months, especially if you have a large or dark moles. You should check against that to see if there are any new moles or if any of them have changed.
shape or size is recommended. Warning signs for cancerous changes from existing or new moles or freckles can be easily remembered using the ABCDE rule:
“After a Summer of sunbathing in our gardens, it’s important to monitor moles regularly to spot any differences, as well as keep an eye on any new ones that may appear.” 40
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Q: Are moles dangerous? A: Most moles are harmless. But, if
you notice any of the symptoms from the ABCDE rule, then it’s important you go to a doctor or dermatologist immediately to get them checked.
Q: What mole removal treatments are available? A: There are three main type of
treatments available depending on the type of mole you have: LASER REMOVAL If your mole is small, you can have it removed with a specialised laser. Laser mole removal treatment uses targeted
light energy to break down pigment in the mole. SHAVE REMOVAL Moles that protrude from the skin can be shaved away under local anaesthetic. This is usually done using a scalpel and is relatively straightforward and painless. You may see a pink mark on your skin where the mole was, but this will fade over time. EXCISION REMOVAL Some moles may need to be cut away via an excision. This procedure is performed under local anaesthetic and requires some stitches in the skin. A linear scar will be left, which tends to fade over time.
Dr Jinah Yoo is a consultant dermatologist at skincare clinic sk:n which offers mole mapping and mole removal treatments. Sk:n has clinics throughout the UK, including in Aberdeen, Edinburgh and Glasgow. www.sknclinics.co.uk A U T U M N 2 0 2 0 | Good Health
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WELLBEING
‘Ensam är stark’ - ‘alone is strong’
The latest Scandi concept we should all be embracing
T
hese days, we’re almost always connected, and lockdown has, for many, cemented that fact. We spend hours on video calls or conversing via personal and professional communication platforms, meaning that we never really disconnect or switch off. We’ve been so connected, in fact, that we might have forgotten just how important alone time can be. Crucially, ‘being alone’ doesn’t necessarily mean ‘being lonely.’ Spending time by yourself is an essential element of self-care and gives us an opportunity to recharge and reconnect with ourselves. In Norway, Sweden, Finland, and Denmark, personal space, private time and time alone is highly valued, and seen as an essential 42
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…Scandinavians don’t see being alone as a bad thing.
part of the day-to-day. Whether this is for reflection, to switch off from the stressors of life or to simply relax, the Scandinavians don’t see being alone as a bad thing. In fact, Swedes have even got an expression, ‘ensam är stark’, which means “alone is strong.” That’s not to say that the Scandinavians are not socially inclined; they just tend to develop friendships and spend time with the people with whom they deem as most important. ‘Ensam är stark’ reflects how important the value of independence is, in Sweden. Striving for financial independence from the age of 18 and moving out of your parents home, making your own living and not being dependent on a spouse as another adult, nor children as you grow old, are principally all part of this Swedish concept.
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…being just with yourself can provide relief from social pressures, increase mental happiness and improve stress management. The motto is embodied in a high percentage of the nation’s single households (40%), with one in five people living by themselves, the highest number in Europe. While actively choosing to take time for yourself is a typically Swedish trait, doing so, or living alone doesn’t mean that you’re totally constrained to not meeting friends or family. It’s more that the option to spend time alone it’s not frowned upon, which may be the case in different cultures. With various mental health benefits, being just with yourself can provide relief from social pressures, increase mental happiness and improve stress management. With social isolation on the rise in Sweden
however, and four out of ten reporting involuntary loneliness, it’s perhaps best to live by the wise proverb, “Lagom är bäst (the middle ground is the best), to reap the full benefits of ‘Ensam är stark.’ Another practice to build into your routine could be the other Swedish concept of, Lagom, a word that means both “a moderate amount” and “ just the right amount”. Adopting a lagom lifestyle can enable us to let go of the unnecessary excesses and focus more on the most important aspects of life. During the lockdown, self-reflection is undeniable, but it can also be a time to step away from the aspects of our lives that cause more harm than good.
Elin Asklöv is an in-house linguistic expert at language learning app Babbel. www.babbel.com 44
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Stepping away from life’s little stressors David Brudö of mental wellbeing and self-development platform Remente echoes the importance of alone time
A
s a social species, we actively seek a sense of belonging, this is often found through strong friendships and family bonds. Research from the London School of Economics found that the key to happiness lies in good mental health and happy friendships. Without good relationships, we can, instead, begin to feel lonely, which can then develop into depression and anxiety. Lockdown has seen many of us spending prolonged periods of time alone, connecting with friends in different ways, and has offered the opportunity to lean on some relationships more and move away from others, which are, perhaps, not all that healthy for us. Toxic friendships can have an adverse effect on our mental health, leaving us feeling stressed, anxious, and even depressed. But how do you recognise if a friend is having a negative effect on our mental wellbeing? If you think that there is a toxic friendship in your inner-circle, consider the following; does this friend only speak about themselves, even if it is clear that you need a moment to speak? Do they criticise you? Do you find yourself feeling calmer when you are away from this person than when you are together? Answering these questions could help you to spot toxic relationships with your friends. A few years ago, we were all hearing about Hygge, and the concept of getting cosy indoors and enjoying some much-needed alone time to rebalance and recentre. New lifestyle trends and concepts such as gemütlichkeit, in Germany and Austria, which refers to a feeling of comfort and cosiness that you get from a welcoming environment, or koselig, in Norway, referring to the cosiness of intangible things like warmth, conviviality, contentment; but ‘ensam är stark’ teaches us that taking much needed time alone gives us the opportunity to withdraw and reflect. This practice can give greater clarity in our actions but also in our goals, using it to our advantage by lightening the load of life, stepping away from life’s little stressors and enabling us to enjoy some solitude, by getting rid of the excess baggage that we carry around with us in the day to day. Whatever you are doing with your lockdown, adopting new lifestyle trends from around the world, recentering, reassessing and readdressing friendships and relationships and utilising the newfound time alone means that you can come out of this a stronger, better person in many different ways.
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WELLBEING
Good Vibes Only Make sure there’s never a dull moment with these perfect mood-boosters Biodegradable soy wax Positive Energy Candle by Aery, £24.95 from ladida-andover.com
Syzygy Sister Self-Love Subscription Box, £39 from syzygysister.com
The Power within you now! Rocket fuel for your mind, body & soul
Sue Stone 46
Amethyst & Calcite Gemstone Diffuser, £45 from norfolknaturalliving.com The Power Within You Now by Sue Stone, £9.99 from suestone.com A U T U M N 2 0 2 0 | Good Health
Rainbow Positivitea Tea for One, £12 from redcandy.co.uk
The Positive Planner, £20 from thepositiveplanners.com
Positive Mind Body Oil, £12 from bamptonhouse.co.uk
Neubria Shine, £19.99 from uk.neubria.com
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B
BEAUTY
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Kyushi Organic Cleansing Oil www.kyushi.co.uk
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MADE IN SCOTLAND
artisan natural cosmetics Seilich has expanded its ilt risers and cleansers! Bu range to include moistu first the is h ilic Se , ility ab entirely around sustain d company in the UK . Wildlife FriendlyŽ certifie har vested in a native and Ingredients are grown lly adow, while founder Sa Scottish wildflower me to carefully l stil r pe cop al ion dit Gouldstone uses a tra ral ce essential oils and flo distil her plants to produ form the basis ts rac ext l ica tan bo us waters. These precio . of all Seilich’s products .uk ww w.seilich.co
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Plant-inspired goodness Nordic Roots – a new natural and organic skin care concept – draws on its founder, Charlotte Vøhtz’s Danish upbringing and her Nordic heritage. It celebrates the wild beauty of the region’s native flora and fauna. We love that it stems from nature and is also scent-free and gender neutral. www.greenpeople.co.uk
ZERO by Skin Academy is a new range of natural skincare with sustainable packaging that gives something back to the plant world from which it came. We love that the tubes are made from fully recyclable sugarcane ethanol, its jars are glass and the lids are made from bamboo. Its marketing materials are even printed on seeded paper so you can plant them after reading! www.beautybyzero.com
AUTUMN SHADES
Transition to cooler, wetter climes as the nights grow shorter and darker with these new seasonal free from nail polish shades from Maggie Anne. www.maggieanne.co.uk
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6 HEALTH
steps to better sleep
Pillowsprays founder and sleep psychology expert Steven Crumblehulme believes a good night’s sleep is the foundation of a healthy body and mind. Here are his top tips…
1
Light – get plenty of natural
2
Caffeine – try to avoid
3
daylight during the day to help balance circadian rhythms caffeine after midday, as this can negatively affect sleep quality
Screen time – a hard one
but try to limit device use in the 90 minutes before bed. Light from such devices can disrupt your sleep cycle
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4
Routine – whether it’s
5
Deep breathing – take
6
Temperature – a cool
reading a book, or listening to calming music, a bedtime routine can prepare your body for sleep some deep breaths and breathe out for longer than you breathe in. This kick starts your ‘rest and digest’ nervous system
bedroom will increase your chances of sleeping better.
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sleep aids Sweet dreams Natural to help you drift off In his work as a psychologist and reflexologist, Steven Crumblehulme continues to see the impact poor sleep has on peoples’ mental and physical wellbeing. He has since launched Pillowsprays, a series of natural sleep aids using premium essential oils which are not only organic, but vegan and cruelty-free. www.pillowsprays.co.uk The new yu-nu sleep mask works its magic while you dream and features the same antioxidants found in fresh fruit and vegetables. It helps to replenish and restore skin cells damaged by ageing, as well as maintaining a balanced skin microbiome. The super-soft fabric blocks out any unwanted light to reduce distractions and disturbance throughout the night, creating a relaxing sleep environment. www.nanusleep.co.uk
Sleep specialist Mela has launched an all-new eucalyptus range that combines cloud-like comfort and built-in cool, to guarantee a great night’s sleep. The coolto-the-touch eucalyptus fabric is more breathable than cotton and feels even softer than silk. And, as eucalyptus fibres contain no essential oils and only natural ingredients are used to make Mela’s dyes, it’s safe for kids and pets too. Eucalyptus naturally repels dust mites and mould, producing a hypoallergenic product that helps keep stuffiness at bay for a more restful night. It also stays fresher for longer. The collection includes a duvet, bedding set, weighted blanket and eye mask. www.melacomfort.co.uk
The aromatherapy experts at Tisserand recommend a regular downtime routine before bed. For one week, trial users followed the Tisserand Aromatherapy 3- step pre-bed ritual, starting with a warm bath infused with the Sleep Well Bath Oil, followed by application of the Massage & Body Oil. Finally, users were asked to spray the Pillow Mist on their bed linen before sleep. 92% of users found it easier to get to sleep, and 89% found it easier to stay asleep. www.tisserand.com
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Purveyor of 100% Natural skincare and toiletries. Free from all nasties! Handmade in Scotland to order in small batches by myself, Julie McKee, a Clinical Aromatherapist & Cosmetologist. Made using the finest quality butters, carrier oils & essential oils, harnessing the healing & therapeutic abilities of plants. A specialist in treating Dry & Troubled Skin conditions. Products include creams, cleansers, body butters, scalp oil, slumber blend, spa mists, lip balm, deodorant, shampoo bars, soaps and the recently launched “Beastie Be Gone” midge / mosquito / tick / insect repellent that’s taken the outdoor market by storm!
www.andersonaromatics.co.uk
VITAMINS FOR EVERY STAGE OF LIFE Kids
Kids don’t always eat what’s good for them. Support their nutritional needs with some yummy gummies like Vitabiotics Wellkid Marvel Multi-Vit Children’s Vitamins. Available from Superdrug.
Vegans
Vegetology is a range of plant-based, vegan and vegetarian supplements. Their exclusive vegan Vitamin D3 (Cholecalciferol) is derived from an organic plant source called a Lichen and it is this that makes up their Vitashine range. www.vegetology.com
HEALTH
Pregnancy
For vegans, it can feel a little more challenging to get the vital nutrition needed during pregnancy. An easy way to make sure your vitamin and mineral levels are maintained is to take a supplement specially developed for pregnant women. Try Veganicity Pregnancy Essentials from veganicity.com
Teens
Adolescence is when healthy eating habits and physical activity should be at their peak but for some teenagers, it goes the opposite way. In fact, one in four school pupils aged 11-15 is obese. Support their growth and development with this Teenage Pack from healthplus.co.uk
Active Women
An active woman has greater nutritional needs than those who live a sedentary lifestyle, so if you exercise regularly and want to make sure your body is getting all the nutrients it needs, you might benefit from Active Woman Multivitamins. www.bio-synergy.co.uk
Later life
Cartilage, muscle and bone health are vital to our wellbeing. JointVie is the result of extensive research into key active ingredients and is ideal for those with an active lifestyle, or later in life. www.vegetology.com A U T U M N 2 0 2 0 | Good Health
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HEALTH
Season of transition Reflect, take heart and boldly go forward Embracing change in your yoga practices can support building better resilience, insight, movement and strength, writes Lindsey Porter
O
ne of the great things about the vast range of different yoga practices, from the movement of the body to working with the touch of the hands and different ways of breathing, is the way in which they can be adapted. Practices can be altered to suit the season, time, need of the person. And it’s within these changing practices we can be reminded of the wise saying, ‘trees that blow in the wind grow the strongest roots’. In our current climate of global turbulence, we can continue to work with our yoga practices to support and guide us through change, continuous and often uncertain changes. Starting small and building up is also good and here are two yoga practices to incorporate into your routines to play with in supporting yourself on and off the mat during the season.
1. Reflect and take heart
It can be useful to take a moment, some time to absorb what’s been the processes, the journey that brought you to where you are now. To help the gathering of awareness and move towards acceptance practice this heart-centred mudra, hand gesture – Hridaya Mudra. Guidance to get you started: 1. Be seated in a comfortable position 2. Settle the breath. Close your eyes or soften your gaze 3. Bring hands into Hridaya mudra: fold the index finger to the base of the thumb. Bring the tips of the middle and ring finger to the tip of the thumb, allow little finger to remain out and lengthened. 4. Sit quietly, breathing gently for a few minutes. Repeat frequently.
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2. Boldly go forwards
PICTURES: Sarah-Alexandra Teodorescu @lifeisjustastorywritten
We may not be sure or certain about some things and we may be sidetracked by events as they un-fold. However, we can set a clear authentic intention and be there as it unfolds, growing and evolving.
LOCATION: Calm On Canning Street, Edinburgh www.calmoncanningstreet.com
Practice this chest, heart opening move, expanding across the pectoral muscles, accompanied by a strong strap of some sort and a sturdy door. If you find visualisations useful in your postures I often like to think of being a figurehead on the bow of a ship in this position which were seen as the embodiment of the spirit of the vessel, offering protection and safeguarding its journeys. Guidance to get you started: 1. Find a suitable, sturdy door with handles that you can wrap a strap around 2. Secure strap around the handles on both sides and firmly hold one end of the strap in each hand, facing away from the door 3. Ground through your feet 4. Gently draw your shoulder back, engage your core to protect your lower back and allow your chest to lead forwards, allowing space and comfort in the neck and throat areas. NOTE: always listen to your body and do only what feel comfortable and right for you. Seek guidance from your physician if in doubt.
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Asquith activewear Lindsey is pictured wearing Asquith activewear, which is made from organic bamboo and designed for yoga, Pilates, sports and living in. Claim 20% off the range using the code: HOLISTIC10 at www.asquithlondon.com
Lindsey is a yoga teacher and founder of Yoga Nu U, based in central Scotland. She runs yoga classes and workshops throughout Scotland and is a Yoga Scotland Foundation course tutor, author, podcaster and mental health and wellbeing advocate. She is also a finalist in the Wellbeing Ambassador of the Year category of the Holistic Scotland Magazine Wellbeing Awards. www.yoganuu.com
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Clean team HOME
Avoid chemical overload with these natural household alternatives
Ditch air fresheners with toxic levels • Improve lung of VOC’s and artificial fragrance function in 53 by switching to Puressentiel’s patients with Purifying Air Spray, which has been a history of proven to: respiratory symptoms after 4 • Reduce viable cells of bacteria, weeks of use including staphylococcus and E-coli, by 100,000 Unlike conventional air fresheners, the • Reduce viable cells of fungal spray’s unique spores caused by the likes of combination of 41 essential oils help candida and apserigillus niger by to improve air quality without adding 10,000 to the cocktail of toxins present in most indoor environments. • Kill 100% of dust mites on carpets and mattresses within an hour www.uk.puressentiel.com
Ditch furniture polish sprays for Bio-D’s new 100% natural, plant-based, cruelty free and vegan alternative. The polish is made from plant wax blended with natural olive and linseed oils and is ideal for nourishing, feeding and protecting indoor wood. www.biod.co.uk
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Switch your regular room spray for Smelly Trees. Created in Fife by Scottish actress, producer and yoga teacher Carina Birrell, the spray is a sustainable, ethical and natural unisex fragrance that can be used on you, your home, fabric or anytime you just want to breathe in a deep breath of fresh forest aromas. It’s made with a unique blend of pure, responsibly harvested conifer tree oils blended with lavender and eucalyptus and is reminiscent of Scottish woodland. A tree is planted for every bottle sold. www.smellytrees.co.uk
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A nose for nature Breathe better by choosing plant, soy or beeswax candles rather than paraffin – and make sure they only contain essential oils or natural fragrance rather than parfum. The Bampton House range of aromatherapy candles are hand-poured natural soy candles with carefully chosen essential oils for their therapeutic benefits. www.bamptonhouse.co.uk
Scientific studies have shown that simply smelling the antimicrobial essential oils (phytoncides) contained within conifer tree oils - in particular certain types of Spruce, found in Smelly Trees - has also been shown to; boost the immune system, help us sleep better, stimulate our vagus nerve, and in turn the parasympathetic nervous system, helping us relax and heal, lower stress levels, boost our moods and improve heart rate variability.
A breath of fresh air? We think of our homes as safe havens, but poor indoor air quality is helping to drive an epidemic of respiratory disease, according to a new report by Puressentiel. Air quality tests show that indoor pollution levels are worse than outdoors. • • • •
The number of people diagnosed with COPD has jumped by 27% in a decade One in five households includes someone with asthma Asthma deaths have leapt by 20% in five years Tests on four average homes found indoor “The one choice pollution was 3.5 times higher than levels outside people can make is • Checks on 47 homes around the UK found to use fewer chemical almost half (45%) had hazardous levels of products in their volatile organic compounds (VOCs) lives, says Professor • Public Health England estimates pollution kills between 28,000 and 36,000 people in Joost de Gouw the UK every year from the University Some scientists are calling for traffic lightof Colorado style health warnings on air fresheners, cleaning products, deodorants and other Boulder, who is products which release VOCs into the air.
an international pollution expert.”
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“34% reduction in stress” Find your calm with mental fitness coaching
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Josephine Doyle
Redefining Wellness
THE GREAT OUTDOORS
Ill health is cruel, heart-breaking and can change your life in an instant Bien Etre founder Elizabeth O’Brien Gore
T
rue wellbeing means much more than how often we work out and making sure we eat our fivea-day. It involves a complex system of multiple, interconnected dimensions such as building a meaningful career, how our friends and family influence our decisions and even our sex lives. When adequately balanced, they can lead to a superior quality of life. It’s only when one of them is neglected for an extended length of time that bad things start to happen and, as they all overlap and affect each other, can have a detrimental effect on our overall health. Bien Etre Retreats is a growing community of wellness activists challenging the misunderstood concept of health and wellbeing. Its retreat programme has been designed around the above proven concept and is at the centre of everything it does.
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THE GREAT OUTDOORS
Toby Maguire
Lower back pain, workplace stress, social anxiety and diabetes are all becoming part of many people’s everyday lives. In 2015, it was reported that over 95% of the world’s population is living with health problems, a bit too much for Bien Etre’s liking. Bien Etre is on a mission to educate the world on the wellness space and its many dimensions, inspiring people to form mental shifts towards healthier, happier and more fulfilling lives. By installing life-long changes and giving people the necessary skills to shape their dream lifestyle, Bien Etre believes
Get a taste of multi-dimensional wellness and take your first step towards your optimum lifestyle of pure intention and purpose by following Bien Etre on Instagram: @bienetreretreats 60
that every person should experience the best version of themselves and reach their full potential. Its retreats in the Southern Alps are led by Toby Maguire, a well-known health and wellness consultant and stress management expert with more than 20 years’ experience working in the healing arts. With a Master’s in Wellness and having lived in South East Asia for 13 years, Toby became a Qi Gong and Tai Chi teacher, studied meditation and Chinese medicine and has been a resident practitioner in some of the world’s most reputable health and wellness resorts, including Sha Wellness, Six Senses, Aman resorts and Mandarin Oriental. He also holds a Master’s degree in Wellness. But it doesn’t end there. Toby has studied hypnotherapy, acupuncture and nutrition and has worked with
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Food for thought
ien Etre’s B menu – develo
ped by its own nutritional therapist, Oonagh English - is designed around the Mediterranean diet – claimed to be one of the healthiest diets in the world to longevity and and the secret go Mediterranean co od health in are built around untries. The meals pl incorporate load ant-based foods and s olive oil, provincia organic vegetables, beans and whol l herbs, sea food, e amounts of dairy grains with moderate locally sourced , poultry and eggs (all where possible). Guests also rece ive consultation with a complimentary take a holistic vie Oonagh, who will provide personal w of your lifestyle and ised nutrition ad vice.
Hollywood actors, the Saudi royal family, Olympic and Paralympic gold medalists, premier league football players and members of the England rugby team. He has been featured in Forbes Magazine, the Sunday Times and the Huffington Post for his work on managing stress and corporate wellness retreats. Bien Etre has searched far and wide to find the best possible people to host its retreats and offer their support and expertise. Its incredibly talented team of wellness experts hail from all corners of the world and are specialists in their individual fields. They include Nutrition Therapist Oonagh English, Life Coach and Bien Etre Partner Kathy Richardson, who is an international dance artist and yoga instructor, and top London chef Pedro Lula.
The programme focuses on the eight dimensions of wellness: Social, physical, emotional, financial, occupational, spiritual, intellectual and environmental health. It combines a wide range of outdoor activities, such as wild swimming, paddle boarding and hiking, with mindfulness and movement, encompassing yoga, meditation, dance flow, tai chi and qi gong, while complementary treatments include massage and acupuncture. It’s ethos is simple: Focussing on surface-level elements is just not enough to make long-term changes to your health and well-being. A bit of yoga, healthy food and a couple of massages are great but can only get you so far. The Bien Etre difference is understanding the reasons behind your lifestyle choices and taking a holistic view of your wellbeing, drawing on the eight wellness dimensions.
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Uncover the best version of yourself LEARN TO HARNESS THE POWER OF MULTI-DIMENSIONAL WELLNESS W W W . BI E N ET RE R E T R E AT S. C O M
“34% reduction in stress” Find your calm with mental fitness coaching
mindandmission.com
Sanctuary in the Southern Alps
THE GREAT OUTDOORS
It offers something for everyone to try, regardless of your fitness level.
he Southern French Alps is known as one of T the world’s healthiest environments, with The Telegraph rating is as one of the best places
for ‘all-inclusive wellness’. Bien Etre retreats are situated in the centre of this nature heaven known as the Vallouise Valley, a popular location amongst French tourists. With the purest mountain water, air quality and 300 days of sunshine a year, this area of outstanding natural beauty has it all. Guests are hosted in Bien Etre’s stunning 4-star chalet which has a sauna and outdoor jacuzzi. With unspoilt, breath-taking mountain views from every angle, it’s the perfect place to get away from everything – and everyone. All Bien Etre activities are held in the great outdoors. You can expect walking to glaciers and waterfalls with sensational panoramic views, paddle boarding and wild swimming in refreshing mountain lakes and simply enjoying the wonders of the natural world. It offers something for everyone to try, regardless of your fitness level. Deep relaxation is a vital part of Bien Etre’s retreats and takes place in a spectacular mountain spa centre, which features everything from a hammam and underwater musical grotto, to sea salt pools and Frigidariums, perfect for toning, boosting circulation and flushing out built-up toxins. You’ll also get to choose between a complimentary massage or acupuncture session and can engage in some fantastic natural beauty workshops. Find out more at www.bienetreretreats.com
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THE GREAT OUTDOORS
Rewilding Scotland
D
espite its beauty and drama, Scotland has become a nature-depleted nation. Our natural woodlands cover just 4% of their original range, many species that were once prolific now teeter on the edge, and others have been hunted to extinction.
A pair of golden eagles has bred and successfully raised a chick in the Scottish Highlands for the first time in 40 years…
But it’s time to rewrite nature’s story. The Big Picture DREAM is a vision for a future where abundance and diversity of life is returned to Scotland’s land and seas, to benefit nature, climate and people. It’s called rewilding.
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The green shoots of rewilding are already emerging. In places, young forests are on the march, sea eagles are once again soaring high, ospreys and pine martens have bounced back, and beavers are rejuvenating Scotland’s wetlands. • Scotland’s national bird has made a comeback thanks to a successful breeding programme at the Dundreggan rewilding estate in Glenmoriston. A pair of golden eagles has bred and successfully raised a chick in the Scottish Highlands for the first time in 40 years – five years after Trees for Life and conservationist Roy Dennis MBE of the Roy Dennis Wildlife Foundation set up a nest (otherwise dubbed an ‘eyrie’) to entice the raptors back. • A campaign has been launched to protect Scotland’s native wild beavers, which are at risk during the Autumn shooting season. The baby beavers are officially seen as no longer dependent on their mothers from 17 August – meaning farmers with unwanted beavers on their land can again apply for licences to shoot them. Last year, 87 beavers, a fifth of the Scottish population, were shot. There are fears the scale of the killing could be replicated this year but experts say each beaver shot is a wasted life that could have helped to rewild Scotland.
WILDLIFE WATCH Bird watching can be a great way to lift the spirits – and you don’t even have to leave the comfort of your own home. Why not invest in a bird feeder, just like this complete feeding station from Henry Bell? The visiting birds will provide endless entertainment. Henrybell.co.uk
• Trees for Life has been asking people across the Highlands to report sightings of red squirrels for the Great Scottish Squirrel Survey this September. The rewilding charity wants to increase sightings of the animals across the region during the week and beyond – whether in gardens, local communities or in woodlands. Thanks to its pioneering red squirrel reintroduction project– which so far has relocated reds to nine Highland woodlands from which they have been missing for decades – there are now increasing opportunities to spot the much-loved mammals in the region. Sightings are also important for the reintroduction project’s long-term success. Find out more at www.treesforlife.org.uk A U T U M N 2 0 2 0 | Good Health
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