Horan's Healthstores July 2018 Magazine

COMPLIMENTARY MAGAZINE

HORANS magazine 100% Irish Owned

Healthstores

HORANS HEALTH STORES

OFFICIAL HEALTH FOOD PARTNER

OF THE KERRY GAA

THE SALAD DAYS OF SUMMER

Pg. 2 BY OLIVER MCCABE

NUTRTIONAL Pg. 4 NEEDS FOR PLAYING SPORTS

Pg. 3

ASK ALEXANDER

Natural Beauty Expert

Pg. 9

THE SALAD DAYS OF SUMMER

BY OLIVER McCABE

YOUR QUESTIONS OUR ANSWERS

By Deirdre

Q

I frequently suffer from thrush, how can I get rid of it naturally?

Thrush is an infection caused by the yeast Candida Albicans.

Yeasts feed off sugar and are more likely to multiply when your immune system is down. If you have been on anti-biotics take a good quality PROBIOTIC, such as BIO-KULT CANDEA. Clean up your diet by eating lots of vegetables, whole foods and include garlic either in your diet or as a supplement. And remember, don’t forget to boost your immune system, some immune boosters you will find in-store include BLACK ELDERBERRY, DR WOLZ IMMUNKOMPLEX or VITALKOMPLEX and a good quality multi-vitamin such as VIRIDIAN or TERRA NOVA, SALUS EPRESAT is a great tasting liquid multivitamin for those who prefer liquid.

Q

I’m going on holiday next month and this includes a three hour flight, the problem with this is I’m a nervous flyer and this has a tendency to ruin the excitement for me. Is there anything I can take to help me stay calm?

There are some excellent natural products that you could consider.

The Bach Flower Remedies can be very effective. A good one for you to try would either be ROCK ROSE, MINIMUS or ASPEN. If you call into any of our stores we can advise you further.

The old saying about always eating your greens wasn’t a bunch of bananas. That bit of homespun wisdom was all fact. There’s nothing but truth in a salad. It’s nature’s most honest meal — and one of its most nutritious, too. Salads are a bowl of raw material providing fuel for your body. One salad a day is a good source of vitamins C, E, B6, and folic acid, the building blocks for life that promote Oliver McCabe a healthy immune system and reduce the risk of obesity, heart disease, and other chronic illnesses. Two and a half cups of vegetables a day will improve your nutritional intake, giving you the benefits of more energy, a more robust immune system, and better heart health. Salads, particularly, are a great source of water-soluble vitamins. Add raw vegetables in salads like broccoli florets or shredded white/red cabbage to add fibre and antioxidants. Add drained canned organic beans or legumes to increase mineral consumption. A salad without dressing is virtually free of fat and cholesterol; it’s also a good source of calcium, potassium, and protein.

MAKING A GREAT SALAD GREATER Start with leafy greens. Add taste and texture by using a good variety: Butterhead, Cos, Iceberg, Lollo Rosso, collards, spinach or kale. Look for dark green leaves and white spines - the darker the leaf, the more antioxidant beta-carotene. Leafy greens can be locally sourced all summer. Add fun and colour with raw, roasted or cooked carrots, beets, turnips, squash, sprouts, broccoli, peppers, and red cabbage. And to give it an extra kick, sprinkle on some fresh organic fruit, toasted seeds or nuts, or berries. You can also experiment with garlic, ginger, mustard, or your favourite herbs. Nowadays, fermented foods such as sauerkraut and kimchi are also popular salad ingredients. And don’t worry about adding a little oil in your homemade dressing. Olive oil, a sprinkle of Himalayan rock salt and some freshly squeezed lemon or orange juice with a dash of tamari is the ultimate homemade dressing. Eating fresh vegetables with a little fat (an oil-based salad dressing) helps the body absorbs nutrients such as lycopene and beta-carotene. Eating a salad without any oil can deprive the body of these phytochemicals.

To make your salad feel like a wholesome meal and not a chore, consider these tips: • A handful of cheddar or Parmesan with peeled boiled eggs can add protein - and great taste too.

• Grilled veggies add a smoky, rich taste to greens. Quickly grill slices of aubergine or courgette or even tomatoes for fab flavour.

• Try strips of smoked salmon, slices of chorizo sausage, or even blackened tofu slices to up the intensity and add protein.

If you have a health question, please feel free to email me on horanshealth.deirdre@gmail.com

• Add chickpeas and kidney beans for protein and fibre. They’ll help your stomach feel full.

Make sure to buy all your ingredients at your local independent health food store and greengrocer.

The information contained in this column is not a substitute for medical advice and you should always consult with your GP.

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The opinions expressed in Horans Newsletter are not necessarily those of the publisher, but of individual writers. Advice is for information only and should not replace medical care.

Check with your GP before trying any remedies. Due to the current legislation in the Republic of Ireland some products mentioned in Horans Newsletter may not be available in all Horans Health Food Stores.

Beauty with Tina FAKING IT… SUNLESS TANNERS! We all like the idea of looking radiantly sun-kissed, however let’s face it we do not see the sun as often as we would like here in Ireland.

Therefore it is nice to have the option to fake it.

Sunless tanning products contain an ingredient called (DHA). This reacts with amino-acids in the surface cells of the skin producing a darkening effect. While many people believe that DHA is completely safe to use, recent studies suggest it has the potential to cause genetic alterations and DNA damage. Although further research needs to be done, it is better to throw caution to the wind and opt for a tan with a natural DHA. Certified organic tans, use a DHA derived from natural ingredients and have none of the other nasties such as parabens, formaldehyde, petrochemicals and artificial fragrances. Also the main benefit is that the natural DHA is made in such a way that it reacts with the top layers of the skin rather than ending up in the bloodstream like the chemical DHAS. I highly recommend Lavera Self- Tanning lotion, Tan Organic Self Tan and Eco Sonya Cocao Firming Mousse (from Australia); all Organic and vegan. All available in any Horan’s Healthstores.

WHY USE NATURAL SHAMPOOS?!

In a nutshell, it is better for you and the environment. It lessens your toxic burden and is better for your hair, working with it rather then just masking the problems.

Most of the cheaper manufactured brands contain ingredients like wax, that gradually build-up on the hair until it loses its vitality. Along with wax, they contain a petrochemical detergent, amongst others such as SLS (Sodium Lauryl Sulphate) a cheap ingredient which produces a rich foam. This harsh detergent removes natural oils from your hair along with the dirt, and every time you wash your hair your skin absorbs some of the chemicals. Basically it is a major irritant and may even cause skin and eye problems. What you should know is that SLS started out as an industrial floor cleaner!!!

On the other hand, natural shampoo and conditioners gently infuse your hair follicles and scalp with natural minerals, herbals extracts and oils, while gently cleansing it. You get better hair care benefits without the risks of acquiring harmful irritants and carcinogens, all the while giving you peace of mind knowing you are not putting harmful toxins on your hair and scalp that could lead to health problems down the line. There is a great array and selection in all Horan’s Healthstores.

Tina Tynan, Horan’s Beech Rd. Killarney.

T: 064 662 2581

HOW TO DEAL WITH THE HAY FEVER SEASON Why does the human body suffer from allergies and hayfever?

The human immune system is designed to respond to potential enemies, such as bacteria and viruses, knocking them out with ruthless efficiency. In some people, the immune system becomes a little over-anxious and starts attacking benign substances such as plant pollen. This is the allergic reaction Alison Cullen, known as hayfever. Other allergies are similar Nutritionist and responses to other substances, e.g. scent, Education Manager animal hair, etc. The more stressed we are, the more junk food we eat, the less sleep we get, the more likely our immune systems are to act in a hysterical manner when faced with something quite non-threatening.

Try Sinuforce Nasal Spray, which very swiftly clears the sinuses.

For long-standing catarrhal congestion, use Sinuforce Nasal Spray alongside Plantago tincture, which tackles the underlying congestion and strengthens the mucous membranes in the ear/nose/throat tract.

When should people start taking hayfever remedies?

It is useful to start working on supporting your immune system by taking Echinacea a month or two before you usually start experiencing symptoms. The last few years have been chaotic in terms of when pollen appears, so this can be difficult.

Start taking Pollinosan tablets a couple of weeks before symptoms usually emerge. Use Pollinosan Nasal Spray as and when nasal symptoms begin.

What are the natural alternatives to taking antihistamines for hayfever?

Vitamin C is a natural antihistamine. Take a low dose (100mg – 200mg) several times daily to get the most from it. Keep your diet full of fresh fruit and veg too.

Nettles also have antihistamine action. Drink nettle tea and /or take Nettle (Urtica) tincture several times daily.

Pollinosan tablets and Nasal Spray are licensed for the relief of the symptoms of hayfever and allergic rhinitis. They are both very easy to use either in place of or alongside conventional medication.

Are there any remedies that help sinus issues?

Avoid dairy products and cut down on refined sugar, both of which are mucus-forming.

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NUTRITIONAL NEEDS FOR PLAYING SPORTS

Kevin Beasley

As a sports nutritionist, I would always recommend getting everything you need from real food. However, there are certain supplements that I would advise athletes to consider in certain circumstances.

VITAMIN D3 Vitamin D is produced naturally in large quantities when skin is exposed to strong sunlight. Living in northern latitudes, we don’t always get sufficiently warm summers for our skin to produce enough Vitamin D. Also, during the winter time, because of limited day light hours and cloud cover, many people will suffer from a vitamin D deficiency. This lack of vitmain D can result in: • Low mood and depression.

• Muscle doesn’t function as normal - running and jumping performance is impaired.

• Bone health.

• Other health implications – increased risk of cardiovasular disease and cancer.

It is recommended that you supplement with Vitamin D3 from the end of October to the end of March, as this is the time you are most likely to suffer from a lack of Vitamin D.

IRON

FISH OILS

As well as blood loss during menstruation,

Omega-3 fish oils are naturally occurring in certain fatty fish (e.g. tuna, salmon, mackerel), nuts and seeds (e.g. flaxseeds, chia seeds, walnuts) and leafy vegetables. Omega-3 fats have important implications for health and sports performance. These types of fats are essential fatty acids – our bodies can’t make them if supplies are low and we need to get them in our diet as a result.

Symptoms of Omega-3 deficiency include: • Fatigue • Mood swings and depression • Poor circulation

Female endurance athletes, especially in sports where there is ground contact (i.e. running) are at increased risk for low blood iron levels. repeated foot contact causes damage of red blood cells, which reduces the ability of the body to transport oxygen to working muscles.

Additionally, vegetarians, vegans and people with digestive issues (celiac disease, Irritable Bowel Syndrome) are at an increased risk of anaemia.

Symptoms of anaemia include: • Burning in the muscle.

• Shortness of breath during exercise.

• Frequent infections.

• Respiratory illness (coughs and chest

• Dry skin Supplementation with omega-3 fats may help your muscle recover quicker from intense exercise. Having healthy levels of Omega3s also reduce the risk of numerous diseases including: Heart disease, Cancer, Arthiritis.

The American Heart Association recommends a dosage of 1g per day.

infections).

It is strongly advised to speak to a doctor if you think you have anaemia – they will do a blood test. Seek medical advice before taking an iron supplement as inappropriate supplementation can result in iron toxicity (too much iron in your blood).

STRESS LESS

Alison Cullen, Nutritionist and Education Manager

HERE ARE OUR TOP TIPS ON HOW TO STRESS LESS:

benefit. Both Avena sativa and Passiflora have been traditionally used for supporting those prone to worry or mild stress.

Breathe: This crucial bodily function is often the last thing you think about on a day-to -day basis, but when stress levels rise, your breath can quickly return you to a state of balance, physically, mentally and emotionally.

Try the 4-7-8 method:

Laugh often: Laughter is a fun and healthy way of relieving tension. It decreases stress hormones whilst increasing endorphins: neurotransmitters that not only make you feel good but also naturally relieve pain. Laughter also brings connection to those with whom you share the moment, creating greater closeness and empathy.

• Inhale to a count of 4, expanding into your abdomen as you do so.

• Hold for a count of 7.

• Exhale for a count of 8, feeling the air slowly release and your abdomen contract.

Be aware: You can only tackle your problems when you are aware of the issues that are causing them. Keep track of your unhelpful thoughts and behaviours. If you listen to the language you use (internally and externally) and notice too much negativity, try shifting your focus onto something or someone you love, or mentally make a note of what you are grateful for.

Herbal help: If you feel you need something to help with stress or anxiety, you could try some gentle herbs which may be of

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Sleep: Studies have shown that even partial sleep deprivation has a significant effect on mood. Researchers at the University of Pennsylvania found that subjects who were limited to only four and a half hours sleep a night for one week reported feeling more stressed, angry, sad and mentally exhausted. When the subjects resumed normal sleep, they reported a dramatic improvement in mood. For help with sleep, you could try a tincture containing the combination of fresh Valerian root and Hops. This herbal duo has been traditionally used to aid sleep as well as offering relief for the symptoms of mild anxiety, thus performing a dual action if mild stress/anxiety is keeping you awake.

Eat well - Eat foods rich in zinc, B vitamins, vitamin C and magnesium for their stress-combating effect. Spinach, pumpkin seeds, broccoli, fish, nuts, beans and wholegrains are all deliciously helpful.

HEALTH WEALTH

horanshealth.deirdre@gmail.com

help with digestive issues such as irritable bowel which may include loose bowel movements and or constipation, bloating and excessive gas.

DEIRDRE

with

Children are susceptible to coughs and colds and there are probiotics available specifically for children and are suitable from birth. Some of the more common questions we get asked about probiotics are:

IT'S ALL ABOUT PROBIOTICS...

1: Can I just eat yoghurt which contains probiotics? Research shows that yoghurts made with probiotics often have very low levels of bacteria in them and may not help your gut bacteria. They may also contain additives including sugars, artificial sweeteners, flavouring or preservatives.

The use of beneficial bacteria, commonly known as

2: Do probiotics interfere with medication? There are no interactions between probiotics and common medications ( if you are taking immune suppressants you should speak with your GP before taking probiotics.)

“PROBIOTICS” to improve health dates back over a hundred years, but only in the last few decades have probiotics become very popular. They are now widely available and even used clinically to manage a variety of complaints.

Believe it or not we human beings are mostly made of bacteria, in fact the bacteria cells in your body out numbers your own cells 10 to 1. Most of these bacteria are found in your digestive system, where they act as a vital organ much like your liver or brain and influence the health of not just your digestive system but your overall body.

Modern lifestyles, including stress, alcohol, antibiotics, poor diet and lack

3: Can I use them with antibiotics? Yes, just ensure you leave an hour or so between antibiotic and probiotic.

Several studies have shown that they may help prevent the negative effect of these medications on your good gut bacteria.

4: Can I take probiotics while pregnant? Probiotics can be used safely while pregnant and may have benefits for both mother and baby; as with all supplements it is best to stick with one formulated for pregnancy.

that help improve the health of your gut. Good bacteria are also important

Ensure you seek out probiotics that have been tried and tested. For adults some of our favourites are the UDO’S range, BIO-KULT, QUEST MEGA 8 and BIOCARE. We know good bacteria are effective in digestive health but it is important to take the one to suit your specific needs. Remember a healthy gut is an essential step towards good health. As always we are happy to advise you, just call in to any of our stores.

for the development of a healthy immune system and some research has

Until Next Time, Stay Healthy

shown that a daily probiotic may help reduce risk of infection. They also

Deirdre

of exercise can cause an imbalance in your bacteria, depleting your good bacteria and allowing the bad bacteria to flourish, which may lead to poor health and sluggish digestion.

PROBIOTICS (available in capsule and powder form) are good bacteria

LOSE THE WEIGHT - NOT THE ENERGY! GOCAL® PLUS SAFFRON SLIM CONTAINS A POTENT COMBINATION OF BIOACTIVE INGREDIENTS INCLUDING, SAFFRON, GREEN TEA, APPLE CIDER VINEGAR, NETTLE AND DANDELION PLUS CHROMIUM FOR MAINTAINING OPTIMUM CALORIE CONTROL.

ABOUT OUR STAR INGREDIENT SAFFRON:

Saffron has a natural satiating effect on the human body i.e. it makes you feel fuller for longer. Appetite is stimulated by hormones, in particular Dopamine. As you eat, Serotonin is released to halt the release of dopamine and tells the body that it's had enough food.

Low levels of Serotonin or a low number of Serotonin receptors weakens this process and can lead to overeating and weight gain. Daily supplementation of Saffron helps boost Serotonin levels and helps reduce the need to overeat.

Did you know: Green Tea is a natural source of caffeine and may not be suitable for individuals with caffeine allergies or high blood pressure.

IMPROVED MOOD

Low Serotonin levels are also involved in mood disorders. Safranal causes the brain to release an abundance of Serotonin the “happy hormone”. Those who are positive are less likely to overeat and binge.

Go Cal® Plus Saffron Slim..

• Helps maintain fluid balance • Supports normal blood glucose levels Recommended use: Take 2 tablets daily with water, preferably at breakfast or prior to mid-day. GoCal® Plus Saffron Slim should be taken as part of a varied diet. For specialist dietary advice, ask a trained representative at your local stockist.

GoCal® is available in your local Horans Health Stores.

Note: Food supplements should not be used as a substitute for a balanced diet and healthy lifestyle. Do not take if pregnant or lactating.

5

WHY IS B12 VITAMIN EXTRA IMPORTANT, AND HOW TO GET ENOUGH EVEN IF YOU’RE VEGAN

We hear a lot about B12 these days, especially with the rise of veganism. Once upon a time, society told us that abstaining from meat was a disaster for our health. Nowadays, as scientific knowledge grows and we see all those 60’s vegan hippies living to a ripe old age, we know that we can get almost everything we need without eating animal products (meat, fish, eggs dairy) – except for Vitamin B12. We also know that if we’re older, drink a lot of alcohol or have suffered from gastrointestinal illnesses or disorders of the immune system, we may not be able to absorb as much B12 as we need, even if we eat animal products regularly. It’s all pretty serious because deficiency may lead to fatigue, low energy, anaemia and more. It’s also important to note that it’s possible to be deficient in B12 and not have any symptoms.

If in doubt, get tested with your GP.

of the body (that’s why people who are B12 deficient tend to look pale) and carry carbon dioxide away from the cells. B12 also supports healthy immune function.

The body can’t produce B12 itself or store it, so we must consume it from an outside source, regularly. For young, healthy omnivores, that’s animal products, but others may need to supplement. In particular, breastfeeding new mothers are at risk of deficiency should supplement, as inadequate B12 supplies are detrimental for baby’s normal development.

One Nutrition B12-MAX is a new, high strength methylcobalamin form of B12. Simply spray under the tongue for fast absorption on the go.

6 sprays delivers 1200ug of Vitamin B12. Those who care about animal welfare can rest assured that this Irish product is Vegan approved and has not been tested on animals. The B12 deficiency story may be a scary one, but adding this one vital vitamin is reassuringly simple, for everyone.

B12 is so important because it performs all kinds of functions in the body. It helps us make DNA which gives instruction on how to produce protein in the body. Protein is the building block for the body itself – when this goes process goes awry, bad things can happen. Vitamin B12 also helps make red blood cells, which carry oxygen to the cells

One Nutrition B12-MAX is available in your local Horans Health Stores.

GOJI BERRIES ie Goji & Orange Smooth h any

Although a relatively recent arrival in Western countries, goji berries have been grown in Tibet and China for thousands of years. They are one of the most nutritionally dense fruits. Also known as wolf berries, and a member of the nightshade family, they contain all essential amino acids and the highest concentration of protein of any fruit. In addition to being packed full of powerful nutrients, they also possess anti-inflammatory, anti-bacterial and anti-fungal properties.

It’s natural. It’s true.

6

• 2 medium oranges, peeled, wit excess pith removed milk • 1/2 cup coconut water OR almond • 1/2 tsp true turmeric • 3 tbsp true goji berries • 1/2-inch piece of peeled ginger tar • 1 tbsp maple syrup or coconut nec • 3⁄4 cup ice high-power blender, 1. Blend everything together in a until completely smooth. ve immediately.

2. Add the ice and blend again. Ser

true has been created exclusively for independent businesses

by Independent Irish Health Foods Ltd., Ballyvourney, Co. Cork

www.truefoods.ie $ " !

FOOD FOR THOUGHT

HERO PRODUCT

MISS FIT SKINNY’S CRAVE Our tried and tested product is Miss Fit Skinny’s Crave. Having a sweet tooth has always been something I struggled with, this new product was of interest to me and thought it would be the perfect opportunity to try it out, its just 1 capsule per day which contains chromium and cinnamon for normalising blood sugar levels which in turn stops me craving sweet things. Delighted!

Mary, Listowel

Chia seeds can be used as a egg replacement in recipes, mix together 1tablespoon of chia seeds with 3 tablespoons of water, this is the equivalent to one egg, leave overnight and add to your favourite recipe.

Sarah, Limerick

TIP OF THE MONTH...

ALOE PURA ORGANIC ALOE VERA GEL This Soothing moisturising and healing Gel is ideal for dry , damaged skin and for using on stretch marks, scars, chapped skin and minor burns and after sun exposure.

LIKE AN INSTANT REMEDY FOR SUNBURN?

Lavender essential oil is a well known remedy for treating burns. For that reason it is a good idea to keep a bottle in your first aid box or press at home.

For sunburn add 3 drops to 100 mls of cool boiled water and dab on the affected areas with a cotton wool pad.

Leave to dry naturally. Alternatively, treat yourself to a bottle of Atlantic Aromatic’s Lavender water. 100 ml €4.95 from your local healthstore. For safety, do a patch test first. In the event of a serious sunburn event, keep well hydrated and seek appropriate professional help if necessary.

“A must have in the bag”

SEASONAL TIP

ARE YOU GOING ON HOLIDAYS THIS YEAR? Do the Mosquitos like your blood? B1 has been supportive to those who have used it. Customers report reduced incidents of bites and in some cases they didn't get bitten. We recommend that you take 1 a day for one to two months before you go abroad.

Kate, Tralee

MY GO TO REMEDY

Caroline, Mitchelstown

This time of year I am prone to hives, I instantly put my hand out for HAREBELLE CHICKWEED CREAM. Instantly it relieves irritation. It is also great for stings, blisters and chicken pox.

BEAUTY TIP

DR MAHERS 7 BERRY FACIAL SERUM is an absolute must have for all your beauty needs.

Bursting with essential nutrients, it hydrates, nourishes and rejuvenates your skin bringing out your natural glow.

100% natural and handmade with passion in Kerry.

Delia, Tralee

HEADING TO THE SUN?

WANT TO PROTECT YOUR SKIN FROM WITHIN? Studies have shown that taking a course of Beta Carotene, starting 2 weeks before you go away and continuing the course while you are away may help to protect your skin against the harmful effects of the sun. You will still need to use your sun protection factor topically also.

Beta Carotene is a precursor for Vitamin A (not suitable if you are pregnant). It is a powerful anti oxidant and studies show it may help to give you a golden tan. Enjoy your holidays!

Catherine, Cashel

Mary. Rock Street, Tralee

Catherine, Fermoy

MY HERO PRODUCT My hero product is A Vogel Atrogel. I always keep it in my bag. It is made from fresh Arnica flowers. It is so quick and easy to use. It helps with muscles, sprains and bruising. It helps with pain and inflammation.

Jacinta, Killarney

TOP TIP

FOR YOUR HOLIDAYS Grapefruit seed extract can be a great essential for your holidays. Can help maintain healthy digestion. Can also be used as mouthwash or as wash food. By mouth; Dilute 4-12 drops in full glass of water, drink 30 min before meals or 2 hours after meal, 1-3 times a day.

Enjoy your holidays!

Heidi, Park Road, Killarney 7

Clash Clash Tralee Tralee

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SUPPORTING BRAIN HEALTH

Olivia Beck

Modern life is very taxing on our brains!

We’re constantly required to multitask, remember things, concentrate, and communicate. We are also constantly stimulated from a range of sources, especially now with TVs, computers, tablets and smartphones.

Luckily there is plenty of potential to nourish our brains and offer it better protection and support. Lifestyle changes can also have a powerful impact:

We need to give our brains the nutrients that are like our building blocks necessary for memory, brain stimulation and motivation.

• Take part in daily exercise which shows directly benefits to longterm memory.

Key nutrients include: • Herbs like Rosemary, Lemon balm, Chamomile & Sage • Phosphatidyl Serine

• A healthy balanced diet is essential for a nourished nervous system.

• Increase daylight exposure by going for a gentle walk or even just sitting in the garden for a while.

• Get enough sleep. Keep to a routine with a regular sleeping pattern (e.g. 10pm-7am per night), limit evening exposure to blue light/ electronics, keep the bedroom as dark as possible.

• Protect yourself from toxins in the environment e.g. cigarette smoke and mercury • Top up your gut bacteria. Our gut microbiome has a profound impact on the nervous system. You can top up your levels through supplementation of live bacteria and eating probiotic rich foods such as kefir, sauerkraut and miso.

• Blackcurrant fruit • Choline • Folate, Vitamin B5, B6 and B12 • Magnesium • Taurine and Theanine • Probiotics such as Lactobacillus rhamnosus, Lifestyle factors also play a key role. Stress has been identified as a factor in cognitive decline, while anxiety levels have been linked to the progression of mild cognitive impairment to Alzheimer’s disease.

Maintaining a social life and staying physically active is associated with continued cognitive health, whereas social isolation and loneliness have been identified as risk factors for decline.

• Find ways to manage your stress better. Practicing mindful meditation and relaxing can really help. It is important to choose the relaxation technique which is meaningful to and sustainable for you to keep doing.

• For those stressors that run deeper, such as long-term grief or post-traumatic stress, seeking counselling, life coaching, Emotional Freedom Technique (EFT) and Cognitive Behavioural Therapy (CBT) can be really helpful and supportive in the long run.

ASK ALEXANDER, NATURAL BEAUTY EXPERT Is the hype around the dangers of too much exposure to sunlight founded?

We all know how much better everything is in the sunshine, but we have also read about the damage the sun’s rays can cause to our skin. Our bodies produce vitamin D when exposed to sunlight, which is vital to liver and kidney function. A deficiency in vitamin D can cause bone disease, depression and even heart problems.

Thereafter it is most probably best to apply some sun lotion.

Tell us about the range of sun care products from JASÖN? The JASÖN range of sun care products keeps the whole family safe from harmful chemicals and the sun’s damaging rays. The products are non-greasy, quick absorbing and fast acting. When considering lotions, SPF is the first thing everybody looks at, but many people do not realise that SPF actually represents the length of time you can stay out without being burnt. In other words, SPF 15 means that you can stay out 15 times longer than if you were wearing no lotion at all.

What about Aloe Vera – why do people recommend that for after sun?

The gel from the plant, the inner part of the leaf, is packed full of chemicals essential for human function and is the most nutrient dense part of the plant. It contains 8 essential amino acids, enzymes, vitamins, minerals, salicylic acid, sugars, saponins and sterols. The amino acids, enzymes and minerals support the body metabolism from within, salicylic acid reduces fever and inflammation,whilst when topically applied saponins are cleansing and antiseptic and the sugars are thought to

give aloe its healing properties. There are so many uses for aloe vera – soothing burns including sunburn, treating minor abrasions and bruises, fading scars, minimising razor burn, healing minor cuts, acne, eczema, psoriasis, ulcers, stings, bites.... and the list goes on! the gel can be used straight from the leaf or bought ready made in both gel or juice form. When buying products that contain aloe vera, check it is Aloe Barbadensis.

Is there anything else besides using sun lotion we can be doing to protect our skin from the sun?

As well as topical lotions, diet also plays a part in protecting our skin whilst basking in the sun. Antioxidants play a huge part in protecting the skin from long term UV damage. Vitamins A, C, E and D, along with beta carotene (found in spinach, carrots and sweet potatoes to name a few) and a fatty acid, EPA found in fish oils.

Studies indicate that we should eat a varied diet including berries, tomatoes, greens and fish to obtain these nutrients in order to safeguard our skin.

Alexander Baroni is the Managing Director of Kinetic Natural Products, a natural beauty expert with over 15 years in the natural & organic products industry.

JASON Natural Care offer a range of products that are gentle enough for daily use and deliver on the promise of healthy, beautiful hair without the damaging ingredients found in most hair care products. Each formula features specific ingredient combinations, botanical extracts, vitamins and proteins to keep every hair type looking and feeling its best.

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DIABETES

Breda O’Connor

Diabetes Mellitus, or diabetes as it is known by most people, is a group of metabolic disorders whereby the blood sugar levels are at high levels for a long period of time.

There are a number of reasons for this, but the primary reasons are that either the pancreases is not producing enough insulin or the cells in the body are not responding appropriately to the insulin that is being produced. Insulin is a hormone – an entirely vital substance that is made in the pancreas.

In our current understanding of diabetes, there are three types of diabetes. The first type (Type 1) tends to occur in childhood or early adult life and requires consistent treatment with insulin injections. The cause of Type 1 diabetes is the body’s immune system destroying the insulin-making cells (beta-cells). This causes the pancreas to fail to produce enough insulin and has nothing to do with diet or lifestyle and is considered to be an autoimmune disease. This is often hereditary.

adults but is quickly becoming prevalent in young adults as our diets become more processed.

The third type of diabetes is called gestational diabetes and is seen in pregnant women who previously have not had any history of diabetes.

This usually resolves itself after the birth but such women are at a higher risk of getting Type 2 diabetes later in life.

Symptoms of diabetes include frequent urination, hunger, thirst, and lack of energy. It is estimated that Ireland has 200,000 pre-diabetic people. 40% of this number are likely to develop diabetes in five years. This is when a golden opportunity occurs for these people to consider changing their lifestyles and diet. These changes are simple to incorporate into daily life and the health benefits are profound.

If you wish to have a food sensitivity test done in order to help you on your way to a healthier future for you and your blood sugars, please contact 0872772955.

Type 2 diabetes is caused by insulin resistance which happens when the cells in our bodies fail to respond correctly to the insulin produced. This type of diabetes develops slowly and in the early stages, can be corrected through reduction of excess body weight, sweet foods, and carbohydrates. This type of diabetes is usually seen in

Enjoy Pukka on the go Introducing Pukka’s brand new eco-friendly bamboo cups

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pukkaherbs.com

Holiday Essentials Higher Nature Citricidal grapefruit seed extract. Natural disinfectant and antisepticfor external and internal use. Always dilute.Ideal for travel.

OPTIMA ALOE VERA GEL This soothing gel moisturises, softens andw helps restore dry and damaged skin. It can be applied to stretchmarks, scars, dry, chapped skin, sun burn, skin irritations and minor burns.

Avoid airport hunger with The Protein Ball Co. and their delicious, all-natural, high protein snacks. The Cherry and Almond flavour is a wholesome source of protein, vitamins and minerals all rolled into one delicious ball and sugar and gluten free to boot!

Quest Beta Carotene can help maintain a tan for longer and is converted in the body into Vitamin A.

Naturtint® Anti-ageing CC Cream with natural Baobab and Pea extracts, helps to combat the main signs of hair ageing. This leave in cream helps to rebuild your hair’s natural keratin and protect from damage, heat and UV pollution.

RESCUE REMEDY - Fear of flying ACTIVE SILVER - Fights bacteria SEA-BAND - Motion sickness A.VOGEL VENAGEL - Relieves swollen ankles A.VOGEL ECHINAFORCE THROAT SPRAY - Fights

infection NELSONS TRAVELLA - Travel sickness NELSONS ARNICA CLIKPAK - Jet lag TERRANOVA LIFE DRINK SACHETS- Energy and

all round health

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Contains 30 million cultures, Quest Mega 8 Biotix is ideal for digestive health. Highly effective at inhibiting microorganisms that can cause traveller’s diarrhoea.

Keep traveller’s tummy at bay with A.Vogel Tormentil. Quickly gets your gut back in working order order by calming the nerves in the digestive tract.

JASÖN Natural Suncare Is suitable for the whole family to use and free from harmful chemicals.

PAROSOL innovative broad spectrum and photostable filtering system protects you from harmful UVA and UVB rays, while still letting the sun rays through to give you a lasting tan. One application per day.

JASÖN pure natural deodorant range is clinically tested to effectively control odour all day.

LS TRAVEL ESSENTIA