Live to 100 with Dr Hilary Jones 2014

LIVE TO 100 WITH DR HILARY JONES

Live to100 celebrity

angels

with Dr Hilary Jones

In A s s o c ia ti o n w it h

A celebrity body can be yours: easy fitness for all levels www.celebrityangels.co.uk

The Big C

An -ageing special: Is ere an ‘elixir’ for eternal you ?

Stop smoking for good

My Way!

20 ways to avoid cancer

WINTER 2014

Mood Food

You are what you eat

Live longer advice

With me, Dr Hilary

Jones £2.95 Private Health Insurance

300

Imu Pro

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contents 22

56 51 EAT WELL, LOSE WEIGHT & FEEL GREAT Eating healthy doesn’t mean you have to cut back on taste 56 EAT YOURSELF HAPPY You’ve heard the saying ‘you are what you eat’ – but did you know this applies to mind as well as body?

60 HAPPY HEALTHY HEART You can reduce your risk of serious heart disease by taking some simple steps towards a healthier lifestyle

MIND & BODY

64 STAMP OUT STRESS Left unchecked, stress can lead to anxiety or even depression. So why not say ‘no thanks’ to it?

70 THE SLEEP CLINIC Don’t let common disorders get in the way of you getting a good night’s sleep 77 ALTERNATIVE REMEDY CABINET Sometimes nature’s way is be the best way – Dr Hilary Jones offers alternative remedies for a range of common ailments

100 13 LIVE LONG AND PROSPER Dr Hilary Jones reveals all on career success, the health of the nation and what he belieives is the secret to eternal youth.

DOCTOR’S NOTES

22 GET THE MOST FROM YOUR DOCTOR Follow Dr Hilary’s checklist on how to get the most from your GP apppointment

COMMON & SERIOUS CONDITIONS

27 SPOT THE WARNING SIGNS Look out for the signs of disease that may need urgent attention

28 AVOID THE ‘BIG C’ Cancer can be a scary thought - reduce your risk and live a longer, healthier life by following our top tips

78 LIFT YOUR LIBIDO Find out how to boost your sex drive and put some ‘oomph’ back in your relationship

34 WHAT’S BEHIND YOUR SMILE? Failing to take care of your teeth causes more than cosmetic damage

80 STUB IT OUT! Get help on how to kick your smoking habit for good

39 YOUR LIFESTYLE AND YOU Are you putting your health at risk by making bad lifestyle decisions?

NUTRITION & FITNESS

40 NEW YEAR, NEW YOU Personal trainer to the stars, Dee Thresher, offers up top tips on how to get the perfect body for the new year ahead

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46 HEALTHY DIGESTIVE SYSTEM It’s possible to control our digestive woes by making simple adjustments to our diet

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celebrity PUBLISHER & CEO Kevin Harrington EDITOR Annabel Ross FEATURE WRITER Kathryn McCann

78

SENIOR DESIGNER Reneta Bozhinovska DESIGNER Juliana Martinhago PRODUCTION DIRECTOR Joanna Harrington PRODUCTION COORDINATOR Linda Young

28 STAY YOUTHFUL

84 STAY YOUNGER FOR LONGER While we cannot prevent our bodies from getting older, we can still slow down the rate of progression

PUBLISHED BY Celebrity Angels © All rights reserved

92 PLASTIC FANTASTIC Research suggests that those opting for cosmetic surgery is on the rise - would you go under the knife?

113 HOLDING BACK DEMENTIA There is no known cure, but certain lifestyle changes can help lower your risk

97 CLINICAL NEGLIGENCE Your doctor has a legal duty of care to you as a patient. Know your legal rights

118 EYE SPY Keep an eye on your vision with our self-help tips

LIVE LONG

120 LISTEN UP! More than ten million people in the UK suffer from some degree of deafness.

Could you be one of them?

104 CARE FOR YOUR HAIR Our hair is one of the first visible signs of aging. Take steps to return your hair to its former glory 108 BUILD HEALTHY BONES It’s vital that we take care to keep bones to as nourished and healthy as possible

CONTRIBUTORS Dr Hilary Jones, Dee Thresher, Eleanor Tucker, Anne Heckendorff WITH THANKS TO Dr Hilary Jones, Dee Thresher

86 UNDER OUR SKIN Late nights and poor diet can play havoc with our skin - clear your complexion by blasting those harmful habits

100 MANAGE YOUR MENOPAUSE If the first thing you think of is hot flushes then think again, it could be a change for the better

ADMINISTRATORS Jessica Samuels , Jessica Costa

NEED TO KNOW

124 GOING PRIVATE Choosing private healthcare can supplement what is available on the NHS, and give you more choice and flexibility 126 PRODUCT GUIDE Live to 100’s pick of the top products and services

Live to 100 with Dr Hilary Jones Celebrity Angels Linton House 39-51 Highgate Road London NW5 1RT Tel: 020 7871 1000 Fax: 020 7870 2010 For sales enquiries call: 020 7871 1000

All material in Live to 100 with Dr Hilary Jones magazine is wholly copyright and reproduction without the written permission of the publisher is strictly forbidden. The views expressed in this publication are entirely those of the authors and do not necessarily represent those of Celebrity Angels.

The information in this publication is carefully researched and produced in good faith, however, neither the publisher nor the editors accept responsibility for any errors.

Disclaimer: Live to 100 with Dr Hilary Jones has been produced as a family health guide. It does not constitute professional medical advice. In no way does this publication take away your responsibility to seek professional medical advice should you have concerns regarding your health. Please visit your GP should you require professional medical advice.

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INTERVIEW

Celebrity Editor

Live Long and prosper

With a 25-year onscreen career under his belt, Dr Hilary Jones has become one of the nation’s most treasured TV Doctors - he’s pretty much seen it all! In this revealing interview he tells us why it’s possible to take our health into our own hands and what he believes is the secret to eternal youth.

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INTERVIEW

What d o you think are the biggest health concerns affecting the nation?

Obesity and mental health. A huge proportion of both adults and children are overweight or obese, an issue which is stirring up all sorts of health problems for these individuals, and the Health Service in the future.

There is no sign of matters improving either. Psychological distress is also very commonplace with depression and anxiety at an all-time high, and again increasing. People seem to find it harder to talk to other people about their problems and share them. We seem to be a more densely populated country with people paradoxically more isolated and marginalised than ever.

“If you keep smiling and stay positive at all times, even in the face of adversity, you can enjoy a longer and happier life.”

What are the benefits of people taking responsibilit y for their personal health?

Ultimately, never needing the attentions of a doctor, and preventing disease (and the misery that comes with it) in the first place.

What are the most important components to a healthy lifest yle?

It’s best achieved by normalising weight, taking regular exercise, eating healthy food and finding happiness then sharing it with the people that you love.

What d o you think is the best way to live as long and as healthy as possible?

I think if you keep smiling and stay positive at all times, even in the face of adversity, you can enjoy a longer and happier life.

D o you have a health mantra?

For me, it’s enjoying exercise and work, but I think as long as you do what you love, and provided it does no harm, carry on!

What are your thoughts on anti-ageing pro cedures like botox or even invasive surgery?

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INTERVIEW

invasive or not can boost self-esteem and confidence incredibly. The trick is to just make sure firstly that it is safe, and also that it isn’t a psychological solution you need instead of a physical one.

“I always say - work hard and play hard, you can chill when you’re dead! We shouldn’t worry about getting older, after all it’s a privilege denied to many.”

What is the secret to eternal youth?

I always say - work hard and play hard, you can chill when you’re dead!

We shouldn’t worry about getting older, after all it’s a privilege denied to many.

in our TV programme with people regularly writing in saying that the medical information they got helped them to spot something important such as the first signs of meningitis in their baby or finding a breast lump. We’ve even had letters from people who say they’ve successfully resuscitated their baby and prevented a cot death by following procedures we’ve demonstrated on the programme.

What d o you most enjoy about being a T V d o ctor?

I love the fact that every day is different. As Forest Gump famously said: “You never know what you’re gonna get”. I meet lots of interesting people from many different walks of life, and I learn something worthy of passing on to others every single day.

You’ve been in the job since 1989 – that’s a long time!

What keeps you going?

I think just loving what I do. We certainly seem to make a difference

And a lot of early starts!

Are you naturally a morning person?

I never used to be a morning person.

I used to prefer sitting up late at night burning the candle right into the small hours. Over the last few years however I’ve got used to early starts and I love that smug feeling of knowing that you’ve half completed

your day when everybody else is still travelling in to work.

What’s been your most memorable experience in your T V career?

There have been many memorable experiences, from meeting big stars off the silver screen, to those life-changing meetings with people who are completely unique. I think a highlight for me was meeting a 16-year-old boy called Yibi, who was the longest living child to have survived having been born HIV positive but whose philosophical outlook on his limited life span was awesome. I also loved a trip to visit Santa in the Arctic Circle with the Northern Lights charity that takes groups of children with life-limiting illness on that special trip - the look on their faces as they were pulled on

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Interview

sledges by huskies! And then going on to meet the ‘real Santa’…priceless.

With so many health campaigns you’ve been involved in over the years – what’s been the one that’s connected with you the most?

I think becoming a patron for the Meningitis Research Foundation.

During my medical career, I saw two patients with very nasty cases of meningitis and luckily made the correct diagnosis and both of them survived. However, the fight goes on to raise awareness of the early symptoms and to find effective vaccines that protect against the remaining causative bacteria that currently still wreak havoc.

in Your Life comes out in February and I’ll be doing some publicity for that. I’d also love to have my own medical TV show, which would satisfy that huge appetite amongst the TV viewers for all things medical, including the controversial, the humorous, the informative and the freaky!

“Dancing On Ice was amazing - from scratch I learned to skate with a professional partner...in front of an audience of 11 million without making a total idiot out of myself!”

You like to get involved in lots of other projects when you’re not busy working – which has been your favourite experience?

Dancing on Ice was amazing - one of the great last old-fashioned productions. From scratch I learned to skate with a professional partner, and whilst still being rubbish after six weeks, still managed to skate in front of an audience of 11 million without making a total idiot of myself! I also thoroughly enjoyed writing my last book, A Day in Your Life, which is about everything your body does, without you even knowing about it, within a 24-hour period. It taught me a huge amount that I didn’t know, and it seems that everybody, whatever age they are, loves it.

Have you got any exciting pl ans in the pipeline for the coming year?

The paperback version of A Day

IMAGES © REX FEATURES

You must find it challenging to organise your time with so much going on?

I have had to get more organised and I rely very heavily on my PA, friends and family. I always feel a bit frustrated by people who say “I haven’t got time to do this, or that”. You can always find time if it’s important enough, you just have to find the enthusiasm.

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C

COMMON & SERIOUS CONDITIONS

avoid the big

Did You Know?

XXXXX

Cancer is a scary thought and something many of us may worry about – especially as we get older. Reduce your risk and live a longer, healthier life by following these top ten tips.

1 Quit those cigaret tes According to Cancer Research UK, smoking is related to eight out of ten cases (80%) of lung cancer in the UK. It also increases the risk of many other types of cancers including mouth cancer, stomach cancer, bowel cancer, bladder cancer and kidney cancer. A study in 2011 estimated that smoking causes nearly a fifth of all cancer cases in the UK. Overall, about a quarter (25%) of all cancer deaths are linked to smoking. These statistics make for stark reading, but rest assured there is plenty of help and support available for those out there who want to quit the habit. Treatments available include nicotine replacement therapy (NRT), certain stop smoking medications and electronic cigarettes. On the other hand, if a partner, family member or friend is a smoker, you need to be aware of the risks associated with passive or second hand smoke. Passive smoking has been linked to heart disease, respiratory illness and lung cancer.

2 Supplement your health Multivitamin supplements can be taken at times of extra need: post illness, during pregnancy and in training. But some multivitamins may also reduce your risk of developing cancer. Fish oil, folic acid, flaxseed, ginger and green tea are some of the most commonly used supplements, however their benefit to cancer prevention has not yet been conclusively proven.

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COMMON & SERIOUS CONDITIONS

3

You are what you eat 30% of cancer is related to an unhealthy diet. Reduce your risk by eating balanced meals rich in fibre, fruit and vegetables and low in red, processed meats and salt. Too little fibre in your diet can cause constipation and even bowel cancer, while too much fat can cause obesity, high cholesterol and breast cancer. Too many carbohydrates risk insulin resistance and diabetes. Try eating more fish instead of red and processed meat, avoid foods fried in oil and opt for wholemeal varieties of starchy foods whenever possible.

4

5

Slap on the sunscreen

We all look forward to sunning ourselves in warmer climes; however overexposure to harmful UV rays causes irreparable damage to our skin cells, and increases our risk of skin cancer. You need to be especially careful if you have fair skin, have lots of moles (50 plus) or have a close relative who has had melanoma. The best advice is to avoid deliberately sunbathing altogether, however many of us may find this tip quite undesirable. Therefore the next best thing is to take sensible steps to protect yourself by regularly applying sunscreen with good UVA protection (with an SPF of at least 15), seeking shade during the hottest part of the day (11am – 3pm) and covering up with a hat, t-shirt and sunglasses. Sunbeds are also out of the question, like the sun they give out harmful UVA rays and are thought to be responsible for up to 100 melanoma deaths each year.

6

Get out and get active

Being physically active doesn’t just benefit your overall health; research

“Being physically active reduces your risk of developing breast, womb and bowel cancer.” has shown that it also reduces your risk of developing bowel, womb and breast cancer. In fact according to Cancer Research UK, keeping active could help to prevent more than 3,000 cases of cancer every year in the UK. Around two and a half hours of moderate exercise every week also lowers cholesterol and blood pressure, prevents insomnia, normalises weight, reduces dementia risk, lifts depression, eases anxiety, prevents osteoporosis and boosts libido.

What are you waiting for?

7

Be vigilant

No one knows our body better than ourselves, so we need to practice vigilance and keep a careful eye to ensure we notice any changes that occur. Abnormal bleeding is a change that could indicate something isn’t right, i.e., coughing blood could indicate

Cancer Fact: Watch your weight Many types of cancer including breast cancer, bowel cancer, womb cancer, oesophageal cancer, pancreatic cancer, kidney cancer and gallbladder cancer are more common in people who are overweight or obese. A healthy weight not only decreases your risk of developing these cancers and more, but can also boost your self-esteem, maximise your fertility and libido, and reduce snoring, sleep apnoea and arthritis. Check if you are a healthy weight by calculating your body mass index (BMI) using a BMI chart.

According to Cancer Research UK, keeping active could help to prevent more than 3,000 cases of cancer every year in the UK.

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COMMON & SERIOUS CONDITIONS

Cancer Fact :

w? o n K u Did Yo st commoneen

o scr The m doctors ncer, ca ers canc re breast r, bowel for a al cance state o c cervi er and pr c . r can cance

lung cancer or throat cancer; blood in the urine could indicate kidney or bladder cancer; blood in your stools could indicate bowel or stomach cancer.

Abnormal bruising could be a sign of leukaemia or other bone marrow cancer, while swollen glands could be a symptom of lymphoma or secondary stage cancer from elsewhere in the body. Other warning signs not to be ignored include mole changes (skin cancer), persistent headaches (brain tumour), difficulty swallowing (oesophageal cancer) and persistent hoarseness (throat cancer).

Consult your GP if you notice any of the above or other abnormal changes within your body.

8 Practice prevention When it comes to a potentially terminal illness like cancer, prevention really is the best cure.

At risk groups should attend regular screenings which can spot the disease in its earliest stages, before you have any symptoms and when it is much easier to treat. The most common cancers which doctors usually screen for are breast cancer, cervical cancer, bowel cancer and prostate cancer. The NHS Breast Screening Programme currently provides free breast screening every three years for all women aged 50 and over. There is currently no organised screening programme for prostate cancer; however the NHS does operate Prostate Cancer Risk Management, which aims to provide men with all the information they need to decide whether the PSA test is suitable for them. For more information on NHS cancer screening, please visit: www.cancerscreening.nhs.uk.

“Overall, about a quarter (25 per cent) of all cancer deaths are linked to smoking.”

Know Your Body Unusual changes are our body’s way of telling us something is wrong.

Look out for:

Abnormal bleeding

Coughing blood (lung cancer, throat cancer), blood in the urine (kidney cancer, bladder cancer), blood in the motions (bowel cancer, stomach cancer).

Abnormal bruising

Leukaemia, other bone marrow cancer.

Swollen glands

Lymphoma, secondary stage cancer from elsewhere.

Moles which change Skin cancer.

Persistent headaches Brain tumour.

Difficulty swallowing Oesophageal cancer)

Persistent hoarseness Throat cancer.

IMAGES © 123RF

ncer 30 per cent of ca an to d te la is re unhealthy diet.

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COMMON & SERIOUS CONDITIONS

9

10

Safe sex Wearing a condom during sex not only cuts down your chances of unwanted pregnancy and STIs but can also reduce your risk of developing the HPV infection.

Most cases of cervical cancer are linked to an infection with certain types of human papillomavirus (HPV), and women who start having sex earlier and have more sexual partners put themselves at a higher risk. However HPV can be present even by practicing safe sex, which is why it is important for women between the ages of 25 and 49 to attend cervical screening every three years, and for women between the ages of 50 and 64 to attend cervical screening every five years.

Using condoms during sexual intercourse also prevents HIV infection. People infected with HIV have a substantially higher risk of some types of cancer compared with uninfected people of the same age.

stressful situations can result in some people taking up bad habits which can increase their risk of developing the disease such as eating a lot of unhealthy

“People infected with HIV have a substantially higher risk of some types of cancer compared with uninfected people of the same age.”

Stop stressing Many of us feel stressed at some point, whether this is through work or as a result of something going on in our personal lives. Although there is no evidence that cancer is a direct consequence of too much stress,

food, drinking too much alcohol or starting to smoke. Make sure you have a healthy work balance to reduce the amount of stress in your life. Small lifestyle changes such as a healthier diet, exercise and a good night’s sleep can increase your resistance to stress in both mind and body.

Did You

K n ow ?

Abnor could mal bruisin leukae be a sign g o mia o r othef bone m r a cance rrow r.

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common & serious conditions

What is behind

Your

Smile

IMAGES Š 123RF

Failing to take care of your teeth causes more than cosmetic damage. It can lead to tooth decay, gum disease and even cardiovascular conditions.

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COMMON & SERIOUS CONDITIONS

G

ood dental health is more than simply brushing our teeth twice daily. It involves flossing, mouthwash and can even be affected by what we eat! According to a recent study

by University College London, neglecting our oral hygiene not only puts us at risk of tooth decay and gum disease (gingivitis), but could even be possibly linked to cardiovascular diseases such as stroke and heart attack – putting a whole new spin on the humble toothbrush.

top tip

Replace your toothbrush on a regular basis – around every two to three months.

Taking care of your teeth Fillings, crowns and root canal treatment are all used to treat the impact of tooth decay. However you can save yourself a painful trip to

Don’t forget to floss Around 90 per cent of dental problems arise from between the teeth, yet a lot of us don’t floss regularly. Floss before you brush in order to remove any plaque from these hard to reach areas. Hold the floss tightly between your thumbs and forefingers in a V shape, and then slide gently across the area between the gum and the tooth. Repeat for every tooth, paying particular attention to problem areas such as wisdom teeth at the back of the mouth.

The dangers of decay Tooth decay (dental decay or dental caries) occurs when the acids in your mouth dissolve the outer layers of your teeth. It appears that most of us aren’t taking proper care of our teeth, as tooth decay is one of the most common health problems in the UK today, with an estimated 31 per cent of adults suffering from the condition.

Symptoms of tooth decay include toothache, pain on eating and drinking and visible discolouration of the teeth. A diet high in carbohydrates and sugars increases the likelihood of tooth decay, with the bacteria in plaque producing acid at the same time as it produces energy from these foodstuffs. Over time, this acid breaks down the surface of the tooth, and if left untreated, destroys the outside of the tooth and exposes the nerves inside – resulting in a painful toothache.

Tooth decay is much easier to treat when caught early on.

However, if plaque is left to build up, it can result in much more serious complications such as gum disease or dental abscesses.

The good news is that tooth decay can be prevented through better dental care.

recommend electric toothbrushes for a superior, more effective clean.

If you wish to upgrade to an electric toothbrush, one with a rotating, oscillation motion is best.

the dentist by following our top tips towards perfect oral hygiene.

Get big on brushing Most of us know that it is important to brush our teeth twice a day – once in the morning to remove plaque and bacteria that build up overnight and once at night before we go to sleep.

This is because saliva, which keeps plaque off teeth, dries up overnight.

You should brush for two minutes each time, working your way around each tooth. Hold your brush at a 45-degree angle and move in small circular movements several times. Don’t forget to brush your gums as well. If your gums start to bleed, this could be because they are slightly inflamed. Don’t let this put you off, if you stop brushing your gums due to bleeding, this can make them even worse.

A top toothbrush You should aim to replace your toothbrush on a regular basis – around every two to three months – to ensure it remains effective in removing harmful plaque. A large number of dentists

“Tooth decay is one of the most common health problems in the UK today, with an estimated 31% of adults suffering.”

Wash your mouth out Like brushing, mouthwash is most effective when used twice daily. Try to use it at different times to when you brush your teeth, as it washes away the protective film that toothpaste leaves on your teeth after brushing.

A fluoride mouthwash is best, as this helps to prevent tooth decay. You should avoid eating and drinking for 30 minutes after using this kind of mouthwash.

Cut out the carbs Food and drink high in fermented carbohydrates are responsible for the acid that attacks the outer layers of your teeth. Reduce your risk of tooth decay by eating a diet low in chocolate, sweets, fizzy drinks and white bread. However there is no need to remove carbohydrates completely from your diet. The bacteria in plaque struggles to break unrefined carbohydrates such as brown bread, pasta, rice and potatoes into acid, making these types a much safer choice for your mouth.

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COMMON & SERIOUS CONDITIONS

T

he UK’s five biggest killers: coronary heart disease, respiratory diseases, stroke, cancer and liver disease have all got one thing in common. They can all be prevented by making better lifestyle decisions.

According to the Department of Health, these five big killers account for more than 150,000 deaths a year in the under-75s in England alone, and as much as 30,000 of these deaths are entirely avoidable.

Luckily, by making a conscious decision to improve our lifestyle (at any age!) we can still increase our chances of living to 100.

Assess your risk and start to make better lifestyle decisions right now by reading the five statements below. How many of these statements sound like something you might say? The more that apply to you, the more likely it is that you could develop potentially life-threatening illnesses such as coronary heart disease, stroke, breast cancer, Chronic Obstructive Pulmonary Disease (COPD) and cirrhosis.

Lifestyle your

and you

Are you putting your health at risk by making bad lifestyle decisions?

top tip

Cut out excessive salt, fat and sugar to avoid cardiovascular diseases such as coronary heart disease and stroke.

1

“I eat a diet high in sugar, salt and unsaturated fat, and low in fruits, vegetables and wholegrains.”

An unhealthy, unbalanced diet leaves us susceptible to all kinds of health conditions. A diet high in unsaturated fat, sugar and salt is responsible for many cases of cardiovascular diseases such as coronary heart disease and stroke – caused by high blood pressure and cholesterol levels.

2

IMAGES © 123RF

“I smoke cigarettes every day.”

If you are a regular smoker, you are putting yourself at a higher risk of contacting every one of the five biggest killers. Smoking affects the body from head to toe, and is

responsible for stroke, Alzheimer’s, heart disease, and most types of cancers – amongst other illnesses.

3

“I like to binge drink at the weekend.”

If you are drinking more than the government recommended level of alcohol intake - three to four units a day for men and two to three units a day for women – you are putting yourself at risk of liver disease and cirrhosis (scaring of the liver as a result of continuous long-term damage).

4

“I rarely exercise. I drive or take public transport to get from A to B and don’t go to the gym.”

Regular exercise of moderate

intensity (about two and a half hours a week of brisk walking or cycling) is enough to lower risk factors like high blood pressure, high blood sugar and high cholesterol levels. Therefore lack of exercise is responsible for cases of coronary heart disease and stroke, as well as cancer of the breast and colon.

5

“Most days I feel stressed with work and don’t make time to relax.”

Stress affects both mind and body and is related to most significant health conditions including heart disease, obesity, asthma, depression, diabetes, gastrointestinal problems, Alzheimer’s and accelerated aging.

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nutrition & fitness

Ward off winter virus worries with these top five foods: Berries

High in vitamin C, as well as anthocyanidins – shown to support circulation.

Shiitake mushrooms

Rich in polysachharides that not only support the immune system’s response to viral infection, but also inhibit the ability of the virus to replicate.

Broccoli

An excellent source of vitamin C, a nutrient with potent antimicrobial effects.

Lamb

An excellent source of protein and the mineral zinc to support the immune system and production of white blood cells.

Brazil nuts

An excellent source of selenium, a trace mineral used by the immune system to fight off invading microorganisms.

Deficiency in selenium has been associated with recurrent infections such as colds and flu’s.

Eat well, lose weight & feel great

We don’t need to deny ourselves good food in order to lose weight and stay healthy. In fact, gaining optimum levels of nutrition is essential in boosting our immune system during these colder months.

A

lthough it would be simple to conclude that too many calories and not enough exercise will lead to weight gain, it is a little more complex than that”, explains Jenny Tschiesche, founder of lunchboxdoctor.com.

These five basic facts about healthier eating can ensure that weight control and optimum overall health are much more easily achieved: 1. Reduce or eliminate refined sugars (at least initially), i.e., white table sugar used in cakes, biscuits or added to tea or coffee.

2. Opt for wholegrain products in place of white and refined grain products.

3. Try to rely less on coffee and tea as ‘pick-me-ups’. A couple of teas or black coffees in a day is not necessarily going to harm, but do try and have those near mealtimes to ensure they do not cause a spike in your blood sugar, leading to cravings for sugary snacks and drinks.

4. Eat ‘real’ food in approximately the following ratio: �Vegetables - 40per cent �Fruit - 10 per cent �Meat/eggs/cheese/yogurt or vegetable protein - 25 per cent �Wholegrain carbs (such as brown rice and wholegrain pasta) - 25 per cent. live to 100 with dr hilary jones 51

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nutrition & fitness

Kick the biggest killers Maintaining optimal nutrition levels does more than simply protect our bodies against simple colds and viruses, it can also help to prevent and treat more serious health conditions associated with chronic sickness and disease.

Cardiovascular diseases: stroke, coronary heart disease, peripheral arterial disease and aortic disease All evidence in nutritional medicine points to Omega-3 as the best supplement in supporting cardiovascular health. Omega-3 is found in nuts, seeds, oily fish and green leafy vegetables such as spinach, broccoli and cauliflower.

Cancer: Breast and bowel Epidemiology studies (the study of how often diseases occur in different groups of people and why) have shown that people living in countries with a low selenium diet have a higher risk in developing certain cancers. Selenium supplementation has been shown to reduce this risk, most specifically in men. Food sources that are generally considered good sources of selenium include Brazil nuts, sunflower seeds, fish (tuna, halibut, sardines, flounder, salmon), meat (beef, liver lamb, pork, chicken, turkey), eggs and onions.

Dementia: Alzheimer’s disease Recent studies have concluded that low vitamin D concentrations are associated with poorer cognitive function and higher risk of Alzheimer’s disease. Vitamin D is found in eggs, oily fish and dairy products.

Supplementing our health “Sadly, statistics show that we can no

The colour wheel Did you know that the colour of your food could reveal its nutritional content? Take a spin on our colour wheel to find out more!

Represents: Folic acid, vital for hundreds of reactions in the body.

Examples: Spinach, broccoli, kale, rocket, avocado.

Represents: Antioxidants and phytonutrients, essential for skin heath, anti-aging, memory and detox.

Examples: Blueberries, blackberries, beetroot, aubergine, black grapes.

Represents: Lycopene, an antioxidant with many protective properties. Helps to protect against heart disease and prostate cancer.

Examples: Red pepper, red apple skin, red chilli peppers, strawberries, radishes and tomato.

Represents: Lignans and beta-glucans.

Lignans are another anti-oxidant shown to help protect against hormonal cancers such as breast, ovarian and prostate. Betaglucans help support the body’s ability to fight off disease and infection.

Examples: Mushrooms, garlic, ginger, parsnips, pears, cauliflower and artichoke.

longer rely on our food to supply us with the full range and quantity of the vital nutrients we require for optimum health,” explains Henrietta. “This was recognised by leading authorities as long ago as 1936 and there has been a steady decline ever since due to intensive farming techniques, greater importation of food and increased use of medication.” For example, a study by the British Food Journal reported that in the last 50 years the humble potato has suffered substantial

nutrient losses, which include all of the vitamin A content, 57 per cent of vitamin C, 28 per cent of calcium and 50 per cent of riboflavin. “Supplements from the right sources are arguably playing a greater role in disease prevention than previously thought,” adds Henrietta. “This is especially important in more vulnerable groups such as the elderly, pregnant women or children. However, eating a nutrient rich diet as nature intended should always come first.”

IMAGES © REX FEATURES

5. Try and eat a range of colours where fruit and vegetables are concerned. This puts your body in the best possible shape to beat sickness and disease. “Include a rainbow or colour in your diet from fruits and vegetables everyday,” says Henrietta Norton, Nutritional Therapist and founder of Wild Nutrition. “This way you will be eating a good variety of the antioxidant nutrients such as selenium, carotenes and vitamin C used to support the immune system and produce energy.”

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nutrition & fitness

Low fat,

Give your t a s te bud a treat wit s t he se nu t h ritiou recipes. s

high flavour!

Shallot, Cucumber and Tomato Bread Salad Se rv es : 4 Pre pa r at ion t im e : 1 5 minu t es Cooking t im e : 5 -7 minu t es

you wil l n e e d

½ cucumber 2 Romano peppers 12 cherry tomatoes 6 Echalion (banana) shallots 2 slices of ciabatta/focaccia bread 2 cloves of garlic, peeled 2 tablespoons red wine vinegar 100ml good olive oil 8 basil leaves

w h at to do

1// Peel the cucumber, cut in half lengthways, and remove the seeds with a teaspoon. Cut into bite sized chunks (about 1cm squares).

Cut the peppers into the same sized pieces as the cucumber. Cut the cherry tomatoes in half.

2// Cut the shallots in half-length ways, remove the ‘leaves’ of the shallot, then cut into bite sized pieces of about 1cm squares.

3// Cut the bread in to bite sized pieces, place on an oven tray with a little olive oil and season with salt and pepper. Bake at 200°C for 5-7 minutes or until just toasted, then remove.

4// Slice the peeled garlic very thinly, place into a bowl and add the vinegar and oil.

5// Place all of the ingredients into a mixing bowl and mix together well. Check the seasoning and adjust if necessary. Add some finely shredded basil. Then place onto a serving dish. live to 100 with dr hilary jones 53

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nutrition & fitness

Pot-roast Chicken with Cider & Pink Lady Apples Se rv es : 4 - 6 Pre pa r at ion t im e : 35 minu t es Cooking t im e : 1 hour & 2 0 minu t es to co o k

you wil l n e e d

1 medium chicken, about 1.5kg 1 lemon, quartered 3 tbsp olive oil Salt and pepper 2 onions, finely chopped 2 large carrots, finely chopped 2 sticks celery, finely chopped 2 bay leaves, fresh or dried 2 sprigs rosemary 2 cloves garlic, crushed 1 tbsp plain flour 250ml dry cider 250ml chicken stock 2 large or 3 small Pink Lady apples, cored & cut into wedges 3 tbsp crème fraiche A small bunch of flat leaf parsley, chopped

To se rv e

Mashed potato or rice to serve Lightly steamed green vegetables, such as tenderstem broccoli or spring greens

w h at to do

1// Preheat the oven to 200°C. Lay the chicken in a roasting tin and stuff the inside with the lemon quarters, squeezing them a little to release their juice as you do so. Drizzle over about a tablespoon of olive oil and season well with salt and pepper. Roast in the oven for 30 minutes, which should be enough time to lightly crisp up the skin.

2// Whilst the chicken is roasting, add the rest of the olive oil into a large flameproof casserole dish. Gently sweat the onion, carrot and celery with the bay leaves and rosemary over a low heat until soft and lightly caramelised.

Tip: Cooking slowly for around 30 minutes will give you a really sweet base to cook the chicken on, so take your time.

3// Once the onion and carrot are soft, add the garlic and

fry for a further minute or so before stirring through the flour.

4// Pour in the cider and stock and season with a little salt and pepper.

5// Remove the chicken from the oven and lower the heat to 180°C. Carefully lift the chicken from the roasting tin and lay in the casserole dish on top of the vegetables. Pour on any roasting juices from the pan, cover with a tight fitting lid or snugly tucked piece of foil, and put back in the oven for an hour.

6// Remove from the oven and tuck in the apple pieces, pressing under the liquid. Return to the oven, uncovered, and cook for 20 minutes or so until the apples are soft. Stir through the crème fraiche and scatter over the parsley.

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Eat nutrition & fitness

yourself happy

You’ve heard the saying ‘you are what you eat’ – but did you know this applies to mind as well as body?

Did YoubraKinncaonwnot?

The human . out protein funtion with e ar u yo Make sure gh in your getting enou diet.

T

he food we eat does so much more than provide our body with energy and nutrients. It also has the ability to affect our mood. “Broken down into its constituents, our diet interacts with our body on a chemical level”, says Alice Mackintosh, Nutritional Therapist at The Food Doctor Clinic. “Vitamins and minerals speed reactions up, inhibit others and allow organs to communicate and work together. Food gives our body the tools it needs to flourish in the

way that it is designed to.”

The state of our mind is no exception to this as our brain relies heavily on a steady stream of nutrients in order to function.

“While the exact chemical reasons for depression are still unclear, brain hormones such as serotonin and dopamine (known as neurotransmitters) undoubtedly hold a great power over our emotions, and their production fluctuates greatly depending on the body’s chemical environment,” adds Alice.

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NUTRITION & FITNESS

Mood foods Folic acid

Folic acid is another important ingredient for healthy brain function as well as many other essential body functions including liver and cardiovascular health.

Protein

Our brain cannot function without protein and research has shown that protein deficiencies may even contribute to mood disorders. Proteins are made up of individual chemicals called amino acids and it’s important we get a good variety of these as they all perform different functions. Meat, fish and eggs contain all the amino acids (making them ‘complete sources’), but vegetarian sources do not, so make sure you combine different sources together.

Best sources Animal sources: Chicken, beef, game, pork, turkey, fish and seafood.

Vegetarian sources: Tofu, eggs, lentils, beans, pulses, chickpeas, hummus, nuts, seeds, cottage cheese, protein powders (whey, soy, hemp).

B vitamins

IMAGES © 123RF

Our brain cannot function without protein and research has shown that protein deficiencies may even contribute to mood disorders. Proteins are made up of individual chemicals called amino acids and it’s important we get a good variety of these as they all perform different functions.

Meat, fish and eggs contain all the amino acids (making them ‘complete sources’), but vegetarian sources do not, so make sure you combine different sources together.

Best sources Beans, pulses, lentils and wholegrains such as quinoa, oats and brown rice.

Brewers yeast (Marmite) is also an excellent source.

Unleash your happy side with the help of the following herbs:

Best sources Green leafy vegetables such as broccoli, kale, cabbage and spinach are all excellent sources, as are beetroot and avocado.

St John’s Wort

Long used to treat depression, it is thought to work by preventing the re-uptake of serotonin in the brain.

Rhodiola

Some research has identified anti-depressant properties, which have been found to improve mood. Also supports immunity, nourishes adrenal glands and reduces fatigue.

Healthy fats

A fatty membrane surrounds every cell in the body, and the integrity of this can depend on the intake of healthy fats in the diet. This is particularly important for the brain, which is made up of 60 per cent lipids.

Poor cell membrane integrity can impact on how well the brain functions and has been associated with mood disorders. Omega-3 is particularly important, with vegetarians at the highest risk of deficiency.

Best sources Non-vegetarian sources: Oily fish such as herring, mackerel, salmon, anchovies, sardines and trout.

Vegetarian sources: Walnuts, flaxseed (ground linseed), hempseed, hempseed oil, chia seeds, broccoli, kale and cauliflower.

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Manage Your Mood with a delicious meal plan by nutritional therapist Alice Mackintosh:

Afternoon snack

Breakfast

Two eggs with spinach. One slice of pumpernickel bread with a thin spread of marmite.

“Eggs are rich in B vitamins and protein, both of which are vital for supporting mental function.

Pumpernickel is a fibre rich wholegrain that contains B vitamins and magnesium. Spinach is rich in folic acid, which is a vital co-factor in the brain. Marmite is a good source of B vitamins.”

Anxiety Busters Magnesium Has a calming, relaxing effect on the nervous system and can encourage wind down time if you feel tense or anxious.

Oats - Long heralded as a calming food, which may be due to their comforting taste as well as the number of nutrients they contain.

Theanine - A natural compound found in green tea that calms the nervous system without any sedative effect.

Morning snack

Smoothie made with one banana, one handful of berries and Greek yoghurt. Blend in one tablespoon of soft tofu (beancurd, which can be bought from health food shops or the supermarket) or add a handful of hempseed or Brazil nuts with the smoothie.

“This smoothie contains vitamin C, anti-oxidants, potassium and selenium, as well as omega 3s. It is an ideal way to get a nutrient- packed snack that tastes refreshing whilst also giving slow release energy.”

Lunch

Chicken, avocado, spinach leaves and quinoa salad. For a dressing use olive oil/balsamic dressing, or crème fraiche for something creamier

“This salad is rich in protein, healthy fats, folic acid, and B vitamins, as well as brain supporting tryptophan, which is converted to serotonin, the happiness hormone.”

Smoked mackerel pate spread on two oatcakes.

“Oatcakes are a good source of magnesium and fibre, and taste delicious when topped with omega-3 rich mackerel. Mackerel is also an excellent source of iodine and selenium, which can help promote healthy thyroid function.”

Dinner

Salmon fillet, with Mediterranean roasted vegetables – aubergine, courgette, peppers and red onion. Serve on a bed of puy lentils drizzled with lemon juice, olive oil and balsamic vinegar For pudding – 4 squares of dark chocolate – minimum 70 per cent

“Omega-3s found in salmon can help support brain structure and function, whilst puy lentils contain vitamin B6, magnesium and iron. Combined with roasted vegetables, which are rich in folic acid, vitamin C, vitamin A and antioxidants, this is an ideal mood supporting dinner. “

Drinks Water

Herbal teas without caffeine such as lavender, rose or chamomile (get these from Neals Yard) Cup of Pukka Love tea - with rosemary and chamomile

“Rosemary is uplifting and warming, whilst chamomile is soothing and calming.”

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MIND & BODY

The

Sleep Clinic A good night’s kip is necessary in order to enjoy optimal health, however up to 25 per cent of us suffer from sleep disorders including snoring, sleep apnoea and insomnia.

Common sleep disorders Snoring, sleep apnoea, insomnia and restless leg syndrome are some of the common disorders keeping us awake at night. Snoring and sleep apnoea are both caused by muscles at the back

of the throat relaxing and blocking the entrance to the windpipe. Sleep apnoea is a potentially life-threatening condition, which is associated with cardiovascular diseases such as stroke and heart attacks. Both of these sleep disorders can usually be treated with behavioral changes such as weight loss, cutting down on alcohol intake and regular exercise. However more severe sleep apnoea may need to be treated with a CPAP machine, which provides constant positive air pressure to the windpipe – helping users to breathe more easily at night.

Restless leg syndrome (RLS), which causes unexplained itching, tingling, and aches and pains in the lower limbs, affects around 5.6% of the UK population. Those who suffer often have disturbed sleep due to a strong urge to move the legs, stand up and walk around. In mild cases, cutting out alcohol and caffeine, having a warm bath or massaging the limbs may be enough to alleviate symptoms. For more severe cases, a range of pharmacological treatments are available.

Insomnia, which symptoms include struggling for hours to get to sleep, having a disrupted sleep and waking up feeling exhausted can be either chronic or acute. Sufferers of chronic insomnia have these symptoms at least three nights a week for more than a month, while acute insomnia lasts for shorter periods of time,

“Lavender oil is the go-to essential oil to help us relax and sleep better.” between one night and a few weeks.

Causes of insomnia can range from stress, anxiety and depression to medical problems such as asthma and Parkinson’s disease or even from medications which contain alcohol such as cold and flu remedies.

Shift-work affecting your sleep?

However it is not only psychological or physical problems which cause insomnia, but also the lifestyle we choose to live. For example, if your job involves shift-work this could cause major disruption to your sleeping pattern.

The Sleep Council, who provide advice on how to improve your sleep and how to go about getting the best possible bed, recognise the potential of shift-work to cause insomnia and provide tips for shift-workers to get a better nights sleep. These include keeping your biological clock tuned into your sleep with anchor sleep.

Aim to have at least four hours sleep at the same time every night/ morning I.E. from 3am to 7am in order to keep your sleep regular.

Make sure the sleeping environment is as conducive to rest as possible.

IMAGES © 123RF

H

ow many hours of sleep do you manage in a 24-hour day? Do you sleep solidly for the recommended eight hours or more, make do with cramming in four hours around your busy schedule or do you find yourself tossing and turning for hours on end, waking up frequently, early and feeling un-refreshed?

The importance and benefits of a good night’s sleep cannot be ignored.

A lack of sleep or disrupted sleep affects our energy, mood and ability to function during the day leading to a lack of concentration and impaired judgment in all areas of our lives.

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MIND & BODY

A comfortable bed in a dark wellventilated room is essential to keep both body and room at a satisfactory temperature for sleep. Invest in some black-out curtains and drown out as much surrounding noise as possible - especially during the day- by using ear plugs and by installing doubleglazing. These tips in particular will all help to re-set that all important body clock. Also use the weekend or days off to get in some “recovery sleep” and don’t forget to try the crème-de-la-crème “sleep sandwich” which consists of banana, lettuce and marmite, as the banana and marmite contain natural substances that help to induce sleep.

However if sleep doesn’t improve in the short-term, and the condition becomes chronic there are many treatments available, both medical and alternative, which can help improve sleep and reset your body clock.

As stress is one of the most common causes of insomnia and sleep deprivation, whether that stress

“Snoring, sleep apnoea, insomnia and restless leg syndrome are some of the common disorders keeping us awake at night.” is linked to personal or financial problems or indeed the lack of sleep itself, holistic therapies such as aromatherapy and reflexology or herbal supplements such as chamomile and passionflower which relive stress and anxiety can be very effective.

A combination of practical solutions and alternative treatments should help you to get the good sleep you deserve. If you continue to suffer or would like to speak to someone, you can ring the insomnia helpline which aims to advise and reassure those who are having trouble sleeping. Phone the helpline on 020 8994 9874 Monday to Friday, 6pm to 8pm.

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top tip

Put your insomnia to bed with these top tips

3

If you suffer from chronic insomnia, keep a sleep diary and write down details about your daytime habits, sleep routine and insomnia symptoms in case there is a trigger for your lack of sleep that you have overlooked.

You could share this with your doctor or holistic therapist who can then help advise you further

1

Before you go to bed, make a complete list of what you need to do the next day to ensure your head is not filled with thoughts when it hits the pillow. If it helps say into yourself “I’ll deal with you tomorrow” so that you can mentally push your stress to one side and relax.

“The symptoms of insomnia include struggling to get to sleep, having a disrupted sleep and waking up feeling exhausted.”

2

Preparing yourself for sleep using a bed-time routine is as important as getting to sleep. Build your own individual routine which suits you. Take a nice warm bath with lavender and wash the day away, have some hot milk and turn off that mobile phone. Also ensure your bedroom is a comfortable and uncluttered space.

4

If you are a shiftworker and have to get your sleep in during the day, drown out external noises by listening to relaxing music or an audio-book. SleepPhones - which incorporate slim speakers in a soft fleece band - are ideal for this.

Unlike normal speakers they are comfortable to wear in bed and the soft band holds them in place throughout your sleep. They are available in the UK at www.relax-uk. com with prices starting at £29.00.

5

Lavender oil is the go-to essential oil to help us relax and sleep better. Other recommended oils include clary sage oil and rose. These oils can be put in a burner, a bath or on your pillow. However less is more, if you saturate your surroundings with these oils they will be less effective. One drop is enough to act as a sedative and lull you off to sleep.

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Stay Younger for longer

While we cannot prevent our bodies from getting older, we can still slow down the rate of progression. Read on and take back control of the ageing process.

A

s our bodies age, we become vulnerable to a higher risk of a whole myriad of undesirable health conditions, including heart disease, breast and prostate cancer, dementia and arthritis.

Unfortunately there is no way to prevent your body from ageing, but we can still slow down its effects in order to live a longer, healthier life.

In order to do this, we need to tackle the four processes involved in ageing: oxidation, sugar, stress and inflammation.

top tip

Nuts, beans, dark chocolate and berries are four ‘superfoods’ which provide impressive anti-ageing benefits.

“Sugar has become very hard to avoid, yet as recent as 150 years ago it wasn’t even a factor in our diet!”

The free radical theory of ageing (FRTA) states that we age because our cells become damaged over time by free radicals. This cell damage impacts on the appearance of our skin and hair, and the condition of our brain amongst other things.

Tackle it by maximising antioxidant intake Free radicals may contribute to the onset of many age-related diseases, but in turn, a high intake of antioxidants neutralises free radicals – stopping

them in their tracks. You can manage your intake of antioxidants through a mixture of diet and supplements; however food is the superior source.

Dark coloured vegetables such as tomatoes, carrots, squash and spinach or berries that are blue or purple in colour work to provide that much needed antioxidant boost. And because we do not always eat as we should, taking daily supplements containing the classic antioxidants vitamin C, and vitamin E will also ensure a good fight back against those free radicals.

IMAGES © 123RF

Oxidation

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Sugar A diet that is high in sugar causes premature ageing and contributes to fat cells around your vital organs – a dangerous component of both diabetes and heart disease.

Tackle it by cutting down or cutting it out In modern day society, sugar has become very hard to avoid, yet as recent as 150 years ago it wasn’t even a factor in our diet! Cutting down on your sugar intake or cutting it out completely is the first step towards preserving your overall health and preventing

Stress When we are stressed, our bodies release stress chemicals (such as cortisol) into our bodies.

These create biological changes which break our bodies down over time. Chronic stress impairs our immune, digestive and central nervous systems.

Tackle it by exercising daily Regular exercise comes with so many health benefits, for both mind and body. Physically, it combats the loss of stamina, balance, muscle strength and bone density that increases as you get older. Mentally, exercise helps to get rid of stress and anxiety, and also improves your mood. 30 to 45 minutes of walking a day is enough to increase brain cell growth and reduce the risk of cancer, heart disease, diabetes and depression. Exploring your spiritual side could also help lower your stress levels. Taking time out each day for mediation or prayer has been shown to help those suffering from severe stress or depression. Alternatively, wind down and relax by listening to music, getting lost in a book or by taking a bath.

premature ageing. Overhaul your diet by deciding which sources of sugar can be reduced or cut out completely. Sources of sugar include fast and processed food, ready meals, carbonated drinks, cereals and baked or bread products.

Remember that sugar sometimes comes under different guises. Ingredients such as corn sweetener, glucose, fructose, syrup, molasses, and dextrose are all sugar aliases.

top tip

Avoid omega-6 fatty acids.

These generate inflammatory hormones that speed up the ageing process.

Inflammation Ageing is one of the biggest risk factors of inflammation, which is a starting point for dehibiliting illnesses such as Alzheimer’s, stroke and cancer.

Tackle it by controlling your diet A diet that is rich in trans-fatty acids (found in processed foods such as biscuits and cakes), carbohydrates and sugar, drives inflammation-causing chemicals in the body. On the other hand, a diet with plenty of vegetables, wholegrains, lean meats and omega-3 fatty acids (found in fish) should keep inflammation at bay.

Any intolerance towards lactose or gluten can lead to chronic inflammation if ignored.

For example, continuing to take dairy produce if you are lactose intolerant is akin to putting diesel petrol into an unleaded engine. The body will treat it as a hostile invader and your immune system – the cause behind inflammation – will kick into gear.

Water and green tea should be your drinks of choice.

Drinking five or more glasses of water a day keeps skin young and youthful, and decreases your risk of heart disease, whereas green tea is anti-inflammatory, anti-cancer, anti-oxidant, and pro-weight loss.

“Green tea is anti-inflammatory, anti-cancer, anti-oxidant, and pro-weight loss.”

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Skin under your

Late nights and poor diet have a habit of getting under our skin. Banish those blemishes and clear your complexion by blasting any harmful habits.

O

ur skin is our body’s largest organ, yet often we don’t treat it with the care it deserves. Breakouts, blackheads and dark circles are just some of the signs that your lifestyle is taking its toll on your complexion.

Why not take on a new years promise to spruce up your skin by making some changes towards achieving a younger, more youthful appearance.

top tip

Wash away the day Not washing cosmetics or the day’s dirt and grime off your face before you go to sleep can cause your skin to age prematurely. It also lies behind irritation, clogged pores and breakouts.

Yet, despite this up to a third of us go to sleep twice a week without

Drinking plenty of water is a foolproof way to achieving a glowing complexion.

But did you know that ginger tea is packed with skinprotecting antioxidants?

bothering to remove our make-up and cleanse our face. Remove this layer of grime with a nightly face wash, and nourish your complexion with a good mosturiser. This will give your skin time to renew and replenish overnight.

This is not strictly a bedtime routine either. Wash your face when you get home from work, or after dinner – the earlier the better! Give your skin a wake up in the morning with a splash of warm water.

Be UV-ready Most of us know we should protect our skin while sunbathing or spending time outside during the hotter weather. However, did you know that not wearing an SPF all year round still leaves your skin vulnerable to damage

by UV rays? In fact studies indicate that 78 per cent of the sun exposure we get in a lifetime is actually incidental, yet this same exposure is the number one cause of premature ageing. You don’t even need to be outside, driving in your car or sitting near a window is enough to do damage. Counteract this by ensuring your daily moisturiser contains a minimum of SPF 15 (although SPF 30 is even better). Keep an eye on those moles as well, especially if you have a family history of skin cancer, are fair-haired or have had excessive exposure to the sun.

Sleep it off Sleep has many health benefits, but none more noticeable than the effect on our skin. Not only does it banish unsightly dark circles, but when we sleep, our body is at its most metabolically active, ridding our bodies of toxins which would otherwise cause chaos with our complexion. Eight hours of sleep a night also goes along way to reducing our stress levels – a possible aggravator of breakouts, wrinkles and facial redness.

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top tip

The skin around your eye is extremely fragile.

Use a more gentle routine for make-up removal in this area.

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Do a detox!

Our skin is constantly battling the outside elements, becoming blocked up with acne-causing pollutants and dirt. Give your complexion a boost by starting a daily or seasonal skin care detoxification. Here’s how:

Cut back on sugar

Refined sugar, found in white bread and soda, permanently attaches to the collagen in your skin, through a process called glycation. This increases the effects of ageing and exacerbates acne and rosacea.

top tip

You are what you eat.

Keep your skin smooth and supple with the help of fatty acids found in almonds, flaxseed and salmon.

Get good fats

Go hormone free

Meat and dairy products contain synthetic estrogen and testosterone hormones that can produce acne. Organic produce is a much safer option for your skin.

Get brush busy

Brushing daily before showering with a loofah will support circulation and increase detoxification. Start at the hands and feet, working up the legs and arms with firm, circular strokes.

Alternate between hot and cold water to remove dead skin cells and stimulate blood circulation.

Omega-3 fatty acids, found in foods such as almond, flaxseed and salmon, boost hydration, fight wrinkles and keep your skin supple and firm.

Omega-3 also acts as an anti-oxidant, protecting your skin against harmful free radials, which damage cells and can lead to cancer and premature ageing. These fatty acids help defend your skin from being damaged by the sun, as well as repairing any damage that has already been done.

Eicosapentaenoic acid or (EPA), which is one of the acids present in omega-3, should be your new best friend. This regulates oil production in your skin, and prevents the release of harmful collagen-destroying enzymes to ward off sagging skin and fine lines. Omegas-3s also have antiinflammatory properties that can help relieve rosacea, psoriasis and eczema.

Get your five-a-day Never mind expensive lotions and potions, it appears that humble fruit and veg could be the secret behind youthful skin. Plant-based foods packed with vitamins, minerals and antioxidants help to firm up, repair

Never mind expensive lotions and potions, it appears that humble fruit and veg could be the secret behind youthful skin and maintain your complexion.

For example, vitamin C, found in vegetables such as broccoli and bell peppers helps to produce collagen to keep your skin firm and also protects your cells from damage by free radicals. On the other hand, strawberries, blackberries and raspberries are full of antioxidants, which help your skin to repair itself, and protect against damage caused by a destructive mixture of pollution and nature’s elements.

Embrace your uniqueness!

Your skin has its own unique needs, so you need to find the products that work best for you. A friend or a celebrity may rave about the effects of a certain skincare product, yet this very same product could actually LIVE TO 100 WITH DR HILARY JONES 89

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have an adverse effect on your complexion. Consider which skin type you are. Is your skin normal, dry, oily, sensitive or combination?

Pin down your skin type with our handy guide: Normal skin type If you have a normal skin type – lucky you! You will have few imperfections, no real sensitivity, barely visible pores and will enjoy a radiant complexion.

Combination skin type If you have a combination skin type, it’s likely that your skin will be dry in some areas and oily in others. Your T-zone (nose, forehead and chin) will be particularly oily, and you will notice overly dilated pores, blackheads and shiny skin.

Dry skin type Dry skin produces a dull complexion, with red patches and almost invisible pores. Because dry skin tends to have less elasticity, fine lines and wrinkles appear more pronounced. Long, hot baths and showers, indoor heating and certain medications may make dry skin worse, causing it to become itchy, irritated and inflamed.

Oily skin type A shiny complexion, enlarged pores, blackheads and frequent breakouts are often indicative of an oily skin type. These factors are often made worse by stress, humidity and hormonal imbalances experienced during puberty.

Did You K

now ?

Your sk in has it s own unique needs you hav to find t e he right product that wo s rk best for you.

Sensitive skin type If you have sensitive skin, you are likely to experience redness, itching, burning and dryness.

Back to ba sics

Quit those cigarettes

Cleanse before bed

Slap on the sunscreen

Stay hydrated

Moisturise!

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Love the skin you’re in by following these top tips:

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Plastic Fantastic

According to new research, nearly a million adults in the UK are considering altering their appearance with cosmetic surgery in 2014. Would you go under the knife?

D

Common concerns

surgery are all invasive o you like what procedures, whereas botox you see when you injections, chemical peels look in the mirror? and laser procedures are all The increasing noninvasive as there is no trend for cosmetic surgery cutting involved. Women, suggests that most of us who simply want to look don’t. Plastic surgery is a younger, have a choice procedure that can boost between traditional surgical confidence, improve facelift and non-surgical insecurities and lead to microdermabrasion or better body image. Yet this Fears about chemical peel procedures. type of treatment is still disappointing However women who wish a major decision, not to results for smaller or bigger breasts mention time consuming, have no choice but to opt for costly and lacking in Complications an invasive procedure. Some guaranteed results. of these can be done on an Visible scarring The most popular outpatient basis, yet others reason behind cosmetic Pain will require an overnight surgery is a desire to hospital stay. Invasive surgery look younger, with facePossibility of a long obviously involves more lift and cosmetic facial recovery risks – an open wound injections the most popular brings with it risks of scarring procedures, followed by Loss of sensation/ and infection, and a longer breast augmentation, nose anesthetic recuperation period. jobs and tummy tucks. Once Max Murison, Consultant a preserve of the privileged Plastic Surgeon at Swansea Laser Clinic elite, cosmetic enhancement has exploded urges those considering any type of into the mainstream with more choice and cosmetic surgery to make sure they better technology available now than ever choose a surgeon or doctor who is before. qualified in that particular field. “This will help relieve any concerns you have.

Invasive Vs noninvasive Check that they are registered with the Cosmetic surgery doesn’t always involve General Medical Council or the Nursing cutting. There are both surgical and nonand Midwifery Council and that the surgical options to consider. An invasive hospital, company or clinic is registered with the Care Quality Commission (CQC) or surgical procedure involves going in England and the Health Inspectorate under the knife. For example a tummy (HIW) in Wales.” tuck, face-lift or breast augmentation

The top reasons that put people off cosmetic surgery are:

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STAY YOUTHFUL

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STAY -YOUTHFUL ANTI AGEING

Avoiding surgery Sometimes there’s no need to undertake cosmetic procedures in order to achieve the look you desire. In fact, non-surgical procedures now account for over 90% of all cosmetic procedures.

Common non-surgical procedures include:

Botulinum toxin injection (or Botox): A very popular treatment for reducing lines and rejuvenating the face. An injection of Botox works temporarily to paralyze the facial muscles – smoothing and eliminating wrinkles for a few months.

Under the surgeons knife The following common procedures all require invasive surgery:

Breast implant surgery This can be either reconstructive following a mastectomy, or cosmetic, to enhance the size and shape of the breast. In the UK, silicone gel implants or saline implants are most commonly used.

Breast reduction An operation to reduce the weight and volume of the breasts. This is usually carried out on women who feel self-conscious about the weight, shape or droopiness of their boobs.

Abdominoplasty or ‘tummy tuck’ This surgery involves the removal of excess skin and fat from around the lower abdomen. This tightens

K now ?

About ten co nine in ever s y proce metic surg dures ery a re ca out in wome rried n.

the muscles of the abdominal wall and is usually sought by patients who experience sagging skin after pregnancy or weight loss.

Rhinoplasty or nose reshaping A rhinoplasty changes the size and shape of the nose. It can either make the nose smaller (reduction rhinoplasty) or larger (augmentation rhinoplasty). Nose reshaping may be for cosmetic or injury reasons.

Facelift surgery Facelift surgery lifts up sagging facial skin, making the face tighter and smoother. This provides a more youthful appearance, lifting your whole face, brow area, lower face or neck. The effects of a facelift usually last for seven to ten years.

Microdermabrasion: This is a method of deep exfoliation that works by using a stream of microcrystals across your skin. It can significantly improve fine lines, black heads, acne scars, stretch marks, age spots and pigmentation.

Microdermabrasion speeds up collagen production, making your skin appear more youthful.

Laser treatments: Lasers can be used to treat unwanted hair, pigment, broken blood vessels, leg veins and tattoos. They can also rejuvenate skin by reducing fine lines and wrinkles, and minimising acne and surgery scarring.

Dermal fillers: Depending on the filler you choose, you can minimise fine lines and wrinkles, reduce the appearance of facial scars, plump up your lips or fill in thinner parts of the face. Like Botox injections, the effects of dermal fillers are temporary.

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Did You

Chemical peels: A chemical peel removes multiple layers of dead cells from the surface of the skin, revealing healthy new cells underneath and resulting in a smoother, more youthful looking complexion.

Can be used to treat a variety of skin conditions including pigmentation and acne scarring.

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Lotions Potions

STAY YOUTHFUL

&

Cosmetic procedures not for you? Defy the effects of time with our pick of the best anti-ageing products on the high street.

Our pick 1. Simple Regeneration Age Resisting Night Cream, £5.99, www.simple.co.uk 2.

Murad Resurgence Age-Diffusing Serum, £64, www.murad.co.uk

3.

1

Merumaya Melting Cleansing Balm, £14.50, www.merumaya.com

2

4.

Epionce Renewal Eye Cream, £52, www.beautyproduct-online.co.uk

3

5.

Age Defy+ 24 Hour Brightening, £34.95, www.greenpeople.co.uk

6.

No7 Lift & Luminate Day & Night Serum, £24.95, www.boots.com

4

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Guide to legal action

Clinical

Negligence Your doctor has a legal duty of care to you as a patient. If they breach this legal duty, you could have a case for clinical negligence.

“Without the help of a specialist legal team, the chances of success are much reduced.”

A successful clinical negligence claim can result in compensation or damages for those affected, however the burden to prove negligence is on the claimant (i.e. the patient) who must effectively prove the following elements:

wins a successful negligence claim is solely monetary. The court cannot force a hospital to change its working practices or improve standards, it cannot discipline a health professional, nor make them apologise.

Anthony Wilson, Senior Lawyer, Your Legal Friend, says: “Any patient who seeks medical treatment and puts their complete trust in healthcare professionals should be protected by the law. However you need to demonstrate that not only was there negligence in the first place, but also that any health problems or negative impact on the patient’s life that occurs later were definitely caused by that negligence. Without the help of a specialist legal team the chances of success are much reduced.”

The doctor or other healthcare professional owed a duty to take care of the claimant without causing undue injury; There was a breach of that duty to take care;

That breach of duty

has caused harm to the claimant; and

Damage or other losses have resulted from that harm

Maximise your chances

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A burden to prove Negligence is the breach of a legal duty of care that is owed to one person by another, and results in damage being caused to that person. Negligence exists in many forms, however clinical (or medical) negligence is expressly concerned with practicing doctors and other health professionals.

The outcome of the case will depend on whether it is more likely than not that the defendant (i.e. the

medical professional) was, in actual fact, negligent. Clinical negligence can be in relation to surgery, medication, diagnosis, a delay in treatment, psychiatric care, psychotherapy, counseling, dentistry and childbirth (including damage to the unborn child). It can also include instances of medical omission, i.e. withholding treatment from a patient or inadequately explaining the risks/side effects of a proposed treatment.

The result for a claimant that

A good way of maximising your chances of success in a clinical negligence challenge is to use a solicitor who is a member of The Law Society Clinical Negligence Accreditation Scheme. According to The Law Society: “Members will have shown that they have and will maintain a high level of knowledge, skills, experience and practice in the area of clinical negligence.” A full list of members can be found on The Law Society’s website at www. lawsociety.org.uk live to 100 with dr hilary jones 97

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Care

for your hair

Along with wrinkles, the condition of our hair is one of the first visible signs of ageing.

Turn back time and follow these steps to return your hair to its former glory.

A

s we age, our hair ages with us, often becoming grey, thin, dry and brittle. If you start to notice more hairs on your pillow, or suddenly strain to see past the greys - don’t despair!

These changes are all reversible and by taking proper care of our hair, we can soon nurse it back to full health.

Greying gracefully Grey or white strands are often the first visible signs of ageing hair. These appear as a result of a decrease in the production of melanin which gives hair its normal colour and boosts shine. The average person will notice their first grey hair while in their 30s, and most people in their 40s.

By age 50, half of us will have grey hair.

Less melanin also means weaker hair, because without melanin to absorb UV rays, the protein in our hair absorbs them instead. If you want to go grey gracefully, then the most important thing to bring

top tip

Avoid washing your hair too often as this strips away its natural oils.

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top tip

The average person will notice their first grey hair while in their thirties.

Five foods for healthy hair back your shiny strands is a shineenhancing shampoo. Use it once or twice a week to make your grey hair gleam. Give your tresses strength by protecting against harmful UV rays – a hat or UV blocking spray should do the job. If you would rather cover your grey hair, chose your colour wisely. Go for softer, warmer hues which are much more flattering. Try to stay within a shade or two of your original colour.

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Thinning isn’t winning Getting thinner is usually something that most of us desire – but not when it comes to our hair! It is completely normal to lose up to 100 hairs a day, no matter what age we are, however as we get older our hair also begins to thin, which can be alarming.

Hormonal changes in women, such as the menopause, can affect growth patterns, leading to simultaneous thinning and hair loss. As we age our hair follicles get smaller and smaller, producing extremely fine hairs invisible to the naked eye. This is often the cause behind male and female pattern baldness. The best thing to combat fine hair is to use a keratin-enriched formulation. Thinner hair is weak, and has lost much of its strength – keratin or other protein-rich treatments can help to combat this. Rethink your styling routine; avoid backcombing as this will damage already fragile tresses.

Minimise exposure to damaging heated styling tools such as the blow-dryer, straitening and curling tongs. If hair loss is something that continues to bother you, a trip to a dermatologist for a stronger remedy could be worthwhile.

Drought conditions Does your hair seem dryer than before? Is your conditioner no longer doing the trick? This is probably because sebum (oil) production decreases as you age, with your scalp only producing half of what it did before. Although this means you no longer have to worry about greasy strands, the downside is that your hair is more likely to be rougher, duller and harder to manage. Deal with your dry hair the way you deal with dry skin – hydration! Use a leave-in hydrator or apply oil to your hair to bring back the moisture. Avoid washing your hair too often, as this strips away its natural oils. As an alternative, dry shampoo can be used; this cleans and reinvigorates the scalp, whilst giving your hair a much needed break from the strain of washing and drying. Hair masks once or twice a week can also return much needed moisture to parched manes.

Brit tle is bad As we age, our skin is not the only thing which loses elasticity, but our hair too. This causes our hair to become brittle and break more easily, adding to the stress already caused by increased hair loss and thinning.

Brittle hair is also the result of an over-reliance on chemicals, dyes and heat-styling products. Give your tresses some TLC with protein-rich treatments instead of piling on the harsh chemicals. Hair vitamins such as biotin and silica can also help provide strength to stiff, dry and weak strands.

Walnuts - Great for fighting hair loss, the oil in nuts contributes to elasticity and hair growth.

Spinach - Rich in minerals and vitamins such as iron and vitamin C, which keep hair follicles healthy.

Carrots - Contain beta carotene, which is turned into vitamin A. Vitamin A helps produce scalpsustaining oils.

Greek yogurt Low fat versions have vitamin B5 and vitamin D, which are linked to hair and follicle health.

Fish – A lack of magnesium contributes to hair loss. Halibut and other types of fish are rich in the mineral.

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Live long

Dementia Holding back

Memory loss, mood swings and confusion are all common indicators of dementia - a non-specific syndrome that often strikes in our later years. There is no known cure, but certain lifestyle changes can help lower your risk.

I

t is normal to forget things from time to time, feel happy and sad or even a little confused.

However when these feelings start to affect your everyday life it could indicate a more serious underlying condition.

Determining dementia Dementia is not a disease in itself, but a word or phrase used to describe a group of common signs or symptoms which include the loss of memory, communication skills and the ability to reason or even think clearly. Quite often, there is a gradual onset of these symptoms, which mean that a person could be living with a type of dementia for years before becoming officially diagnosed. Symptoms of dementia can also be quite similar to those seen in other illnesses or could be dismissed as being simply ‘a result of old age’.

Who is most at risk?

The causes of dementia are complex, but it is believed that age, genes, environment and of course lifestyle are all factors at play.

Our risk of dementia increases as we age. Around one in 20 people over the age of 60 have dementia, but this rises to about one in five people over the age of 80.

“Dementia is not an inevitable accompaniment to old age; we can control and reduce our risk.”

now?s K u o Did Y ia affect

0 ent Dem d 820,00 n K u U o r e a th n i e l peop day.” to

What causes dementia?

The four most common causes of dementia are: Alzheimer’s disease, vascular dementia, dementia with Lewy bodies and front temporal dementia.

According to Alzheimer’s Research UK, dementia affects around 820,000 people in the UK today. Most people with dementia are over 65, but it is estimated that over 64,000 under-65s also have dementia - this is called early-onset dementia.

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Dementia is often accepted as an inevitable accompaniment to old age, and something we can do little to prevent. This is untrue. The fact is that dementia is not normal and while we cannot stop ourselves from aging or cut out our chances of getting dementia completely we can definitely reduce our risk.

Taking control Although we have no control over our age and the genes we inherit, we can definitely make positive changes to our environment and lifestyle to decrease our chances of developing dementia.

Making these changes also goes some way towards preventing cardiovascular diseases such as stroke and heart attacks.

“A low-fat, high-fibre diet is recommended, with plenty of fruit, vegetables and wholegrains�

6 Steps Guide to reducing your dementia risk:

1 Controlling high blood pressure and reducing cholesterol level

2 Achieving and maintaining a healthy weight (if unsure, check a BMI calculator)

Being overweight also increases your blood pressure level and, in turn, your risk of getting dementia. Therefore those who are obese have a higher risk of dementia. Keep yourself at the right weight with regular exercise and calorie control.

3 Eating a healthy balanced diet, high in fruits and vegetables

and low in saturated fats

A low-fat, high-fibre diet is recommended, with plenty of fruit and vegetables (5-A-DAY) and wholegrains.

Avoiding saturated fats will also keep those cholesterol levels low. Your salt intake should be no more than 6 grams (one teaspoon) a day.

4 Reducing your alcohol intake to the recommended allowance

Drinking excessive amounts of alcohol will raise your blood pressure and cholesterol levels. Sticking to the recommended daily allowance of three to four units for men

and two to three units a day for women will reduce your risk of cardiovascular disease and dementia.

5 Regular exercise

(30 - 45 minutes a day) Regular exercise of moderate intensity will increase the efficiency of your circulatory system and keep your blood pressure at a healthy level.

6 Not smoking

Smoking can cause your arteries to narrow which leads to higher blood pressure. Smokers put themselves at a higher risk of developing cancer, cardiovascular disease and dementia.

Some studies have suggested that keeping your brain stimulated by enjoying an active life filled with hobbies and interests or spending a longer time in education could also work towards preventing dementia.

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High blood pressure and cholesterol levels are risk factors for both cardiovascular disease and dementia. Control blood pressure and cholesterol by eating a balanced diet, doing regular exercise, watching your weight, reducing your alcohol intake and quitting smoking.

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M

ost of us tend to take our eyesight for granted.

We may be aware that smoking, poor diet or being overweight can increase our risk of developing heart disease or cancer but fail to appreciate these factors can also affect eye health,” says Dr Susan Blakeney, spokeswoman for the College of Optometrists.

“Many people don’t realise that their eyes can also reveal symptoms of other conditions such as high cholesterol, raised blood pressure, diabetic retinopathy and thyroid disease. That’s why regular check-ups are vital.”

Why do you need an eye examination?

“You may put off an eye test because you don’t think there is anything wrong with your sight, but you can lose between 40 and 90 per cent of your eyesight without noticing any

differences in your vision,” says Dr Blakeney.

How frequently you need a checkup will vary according to your age, overall health, any eye conditions you have or family history, but if you notice a change between check-ups see an optometrist as soon as possible.

What can go wrong?

Although you should look after your eyes at every age, according to Professor Reinstein, expert laser eye surgeon and Medical Director of London Vision Clinic, being aware of eye health becomes even more significant as we get older. “Your thirties are a peak time for the eyes, because your prescription stabilises, your eyes are not dry and are healthy. But from 38 to 48, there’s a big change and you start needing to hold things closer or farther away from you to read. That’s your first wake-up call to ageing”.

Common eyes diseases include glaucoma – the silent blinding disease – where pressure of the fluid in the eye is too high and causes damage to the optic nerve and diabetic retinopathy, a complication of diabetes where the retina (the light sensitive area of the back of the eye) and the blood vessels serving it become damaged.

Other common conditions include age-related macular degeneration that affects the macula, part of the retina, which is responsible for fine detail at the centre of your field of vision. Patients can’t see faces, detail on a TV screen or words in the centre of a page, but are left with some peripheral vision; and cataracts where the lens of the eye becomes cloudy and vision becomes less detailed.

Further information on laser eye surgery treatments can be found at www.londonvisionclinic.com.

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Eye spy!

Keep an e your vis ye on ion, with our self -help tips.

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Listen up!

Hearing loss is more common than you think – in fact more than ten million people in the UK suffer from some degree of deafness.

Could you be one of them?

“CAN YOU HEAR ME YET? I’M SHOUTING AT THE TOP OF MY VOICE!”

Pardon?

Do you find yourself constantly asking people to repeat themselves?

This is often the first sign of hearing loss and can be a useful indicator of deteriorating hearing. Other things to look out for include having difficulty hearing people in noisy environments such as pubs and restaurants and struggling to hold a conversation on the telephone. Do your friends and family think you listen to music, radio or the TV too loud? If any of this sounds familiar, it’s a good idea to get it checked out.

Taking action First of all, the Action on Hearing Loss website (www.actiononhearingloss. org.uk) has an online hearing test which can be used to assess your ability to hear a voice speaking over background noise. The test is simple and only takes about five minutes.

Upon completion, you will be given a result to indicate your hearing ability and offered advice on what you should do next.

Secondly, and if you prefer to speak to someone face-to-face, make an appointment with your GP. They will check for any obvious

Did You Hear?

There are currently around two million hearing aid wearers in the UK, but a further four million people would benefit from having a hearing aid fitted. ear problems such as a build up of earwax, an infection or a perforated eardrum. To enable your GP to make an appropriate diagnosis, it may be useful to write down important information such as when you first started noticing a change in your hearing and what conditions you struggle to hear in.

What next?

Your GP may refer you to an ENT specialist or audiologist for further tests including tuning fork tests and Pure Tone Audiometry. If it is decided that you would benefit from hearing aids, an audiologist will take a mould of your ear to ensure the hearing aid is comfortable and effective.

After the aid has been fitted, you will have a follow-up appointment three months later to check the device is working as expected and to make any necessary adjustments. It is also useful to inform your friends, family and colleagues about your hearing loss to enable them to make allowances for you and help to make your life easier.

Constantly asking people to repeat themselves? This is often the first sign of hearing loss and a good idea to get it checked out.

“The stigma associated with deafness means many of us are too embarrassed to admit we can’t hear as well as we used to,” explains Vivienne Michael, Chief Executive of Deafness Research UK. “This is a tragedy, because while there is currently no cure for deafness, if diagnosed early enough, there is much that can be done to combat hearing loss.”

For more information on hearing tests and support for hearing loss, visit www.actionhearingloss.org.uk or www.hearingawarenessmonth.couk

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H

earing loss is the gradual diminishment in sensitivity to sounds you could previously hear clearly and effortlessly.

Although it is a common condition – with as many as one in six of us affected – surprisingly a lot of people suffer in silence for years without seeking help. Yet our hearing is a vital tool. It connects us to the world around us, improves our relationships, keeps us engaged and active and is vital to leading a healthy life.

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Fancy a ‘noise diet’?

When it comes to hearing loss, prevention is key, therefore the best way to avoid developing noise-induced hearing loss is to put yourself on a ‘noise diet’ and keep away from loud noise as much as you can. The younger you start the better. And the louder the sound, the less time you can safely listen to it. Just because a sound isn’t annoying doesn’t make it safe. You can lose some hearing after being exposed to loud noise for too long or damage your ears as a result of a short burst of explosive noise, such as gunshots or fireworks.

If you work or frequently spend time in a noisy place, or listen to loud music a lot, you could be losing your hearing without even realising it.

Did You H

ear ?

On aver age it ta kes over ten years to people address their he aring lo ss, durin which ti g me become their hearing s progre ssively worse.

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NEED TO KNOW

Going Private Choosing private healthcare can supplement what is available on the NHS, and give you more choice and flexibility. for sports-related injuries and quicker access to physiotherapy (however ensure this is definitely included in your policy before you buy).

Perhaps it is simply the case that you don’t want to use the NHS and would rather use private hospitals and treatment where possible. For example, if you feel you would be more comfortable in a private room, with an en-suite, TV, Wifi, phone and full a la carte menu, you can use your insurance to request this benefit.

What is private health insurance?

I

f you are a UK resident, you will be entitled to free healthcare from the NHS. However if you decide you would rather be treated privately, health insurance can help pay all – or some – of these costs.

Choice and control

“Health insurance can give you more choice and control over the level of care you get and how and when it is provided.”

Is the price right?

Beware before you buy When purchasing health insurance, it is tempting to assume that this umbrella term covers all present and future healthcare concerns. However beware before you buy that health insurance will usually NOT cover private treatment for the following: Chronic illnesses, including HIV/ AIDS-related illnesses, diabetes, epilepsy, hypertension and related illnesses.

Pregnancy and childbirth costs Organ transplant Pre-existing medical conditions Cosmetic surgery for aesthetic improvements Injuries caused by dangerous sports or arising from war or conflict

T

he price of private healthcare is perhaps the most important factor to consider before buying insurance.

It’s an expensive option, and with free healthcare available through the NHS, it’s not essential. Whatever you decide, it is likely to depend on your own personal financial circumstances.

If you have little spare cash, you may prefer to invest this in basic insurance, such as car, home or life cover. You can also choose to pay for individual treatments or private consultations instead of regular premiums.

If you run your own business or live abroad, you may also want to consider business or international health insurance. Business health insurance is an attractive addition to employee’s benefits schemes, enabling employees to get quick treatment, and enjoy a more rapid return to full health. Whereas you can maintain optimum health insurance abroad with international health insurance, ideal for expats and those residing in countries requiring health insurance as part of a visa.

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Health insurance can give you more choice and control over the level of care you get and how and when it is provided. Depending on the policy you buy, the costs of most in-patient treatments (tests and surgery) and out-patient treatments (specialists and consultants) will be covered by private medical insurance.

You can ask your GP for a specialist referral, use your cover to pay for a scan if it is delayed or refused by the NHS, reduce the waiting time for treatment and (in theory) have access to a selection of top hospitals to choose from, with experienced specialist consultants and high quality surgeons. Private health insurance allows for overall flexibility, you can schedule appointments around your life and receive one-to-one care that is first rate.

It also covers you for drugs and certain treatments that you can’t get on the NHS, such as specialist surgery

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